Mindfulness for mums – meditation for perinatal wellness

I’m so delighted and proud to say that I have passed my first level of Teaching Mindfulness-Based Cognitive Therapy with the British Mindfulness Institute. My own mental health as a mum has been so powerfully enhanced by MBCT techniques in the writing of The Supermum Myth (such a huge learning curve for me and one that definitely has changed my life!), and I can’t wait to bring this knowledge and insight into my pre- and postnatal workshops and classes. I’m also launching my MIND-BODY for Mums toolkit next year, so watch this space.

Here’s a mini meditation which you can do daily (multiple times a day if you need to!), to check in with your body, your mind, your tension, your heart. Even just building in awareness day to day can help ease any pressure and allow you a bit of insight about how you’re doing, which can keep the pot from boiling over. A mini mediation is perfect for feeling like it’s not something ‘extra’ to add to your To Do list but something that you can slot into the gaps. 2 minutes here, 3 minutes there. Can be done anytime, anyplace – at softplay, in the playground, wherever you are.

Photo by Oleksandr Pidvalnyi on Pexels.com


Mind, Body, Heart Mini Meditation

Sit up a bit taller. Softly close your eyes, or gaze down at the floor. Take 3 deep, slow, conscious breaths. As you breathe:

Mind: Take a moment to notice what thoughts are here. Stories, images, planning, memories, critique…what is the narrative that is most loud today? Notice your thoughts, and imagine each as a butterfly. Are there thousands of butterflies jostling for space? Can you notice them, and allow them to release? Are there some that just stick around refusing to budge? Try not to get caught up in your thoughts, simply let them be noticed. See them as separate mental events, not as part of you. Try not to judge or label: they aren’t good, or bad, they just are. 

Heart: What emotions are you feeling? Can you identify what is the ‘loudest’ emotion present? Anger? Sadness? Happiness? A mixture? How strong is the energy from your emotion? Do you feel any physical sensations related to it, once you’ve noticed it?

Body: check in with your body. Notice what’s happening – what’s the weather like? How do you feel? Tension? Aches, pains? How’s your energy level? Don’t try to change anything or judge what you notice, just be open to it, listen to what your body is saying.

Now, continue to breathe and expand your awareness to your whole self – what are you feeling right now in mind, heart, body, breath. Breathe, deeply, fully, here for as long as you have available – be that 1 minute or 20.

Allow this spacious awareness to continue to take in sensations, thoughts, emotions as they arrive and as they leave, like waves onto the shore.

Yoga and Mindfulness Retreat in Andalucía


Pregnancy workshop this week

Join me for a pregnancy workshop in Peckham this Thursday introducing a toolkit of tips to help you release anxiety and soothe your body as you enter the next phase of your life.

Your Confident Mothermorphosis

This workshop uses techniques from Pilates and mindfulness-based cognitive therapy (MBCT) to connect to your body and calm your mind and spirit, enhance your feelings of self-compassion and confidence in the journey ahead. Including a guided meditation and breathing techniques which will equip you well both for your birth experience and into early motherhood.

I’m a pre- and postnatal Pilates and wellness coach specialising in pelvic floor and diastasis recti. I’m also a Mindfulness-Based Cognitive Therapy (MBCT) teacher, weaving together body–mind work to help alleviate the mental health issues that motherhood and pregnancy can present, such as anxiety, self-doubt and overwhelm. My mission is to help mums feel stronger, happier and calmer.

My books include Pregnancy, The Naked Truth, The Supermum Myth: Overcome Anxiety, Ditch Guilt, Embrace Imperfection, and my latest book Pilates for Pregnancy.

Get in touch – are you pregnant, or a new mum? Do you suffer from anxiety or a constant feeling of not quite achieving enough? Are you feeling physical under par? I think I can help – you’re not alone x x

Anya Hayes’s two books Pregnancy: The Naked Truth and The Supermum Myth


#pnd #wellness #mindfulnessformums #wellbeing #postnataldepression #meditation #hypnobirthing #anxiety #perinatalmentalhealth #perinatalanxiety #MBCT

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