Mindful birthing by Nancy Bardacke
Live within the oxytocin calm-and-connection system as much as possible, now and for the rest of your life. Your friend breath will always be around to help with that.
Ieskats Mindfulness Based Childbirthing & Parenting programmā.
Līdzīgi kā visi mani mīļākie apzinātības autori, arī Nancy pasniedz informāciju gan sirsnīgi, gan zinātniski un praktiski pamatoti. Katra lappuse piesātināta ar skaidru un noderīgu informāciju, dzīves piemēriem vai praktiskiem uzdevumiem.
Sāku lasīt grāmatu kādā 35. vai 36. nedēļā - stipri par vēlu, lai izietu cauri visam praktiski, bet līdz dzemdībām paspēju izlasīt visu ar dzemdībām saistīto, kā arī praktizēt visnepieciešamākās lietas man - sāpju menedžments un pāra sarunas formāts. Mindfulness pamatmeditācijas man jau bija zināmas - tām skreju pāri.
Beidzu lasīt grāmatu jau ar bērnu uz rokām, kad tieši nodaļas par krūts barošanu un 4. trimestri bija palikušas.
Grāmatas vērtējums: 9/10
Manai situācijai super noderīga un noteikti palīdzēja dzemdībām būt tik episki foršām, cik tās bija.
Mums vislabāk strādāja
- Walking meditation laikā līdz 5cm
- Ūdens vanna ar pieskārieniem ap 5-8cm
- Treniņš ar body scan tipa sāpju meditācijām iepriekš
- Treniņš breath awareness meditācijām iepriekš
- Pavadīt visu procesu mierā un prom no ārpasaules, pilnībā ieklausoties ķermenī (acīm ciet).
Satura rādītājs
Grāmata noklāj šādas meditācijas:
- Apēst rozīni
- Elpa (awareness of breath)
- Body scan
- Būt ar sāpēm
- Joga
- Padziļinātās prakses (elpa, ķermeņa sajūtas, viss ķermenis kopā, skaņas, domas un emocijas, vipassana (choiceless awareness))
- Staigāšana
- Pamanīt ikdienas mirkļus (pamošanās, zobu mazgāšana, duša, ģērbšanās, ēšana, rīta un vakara rituāli, rutīnas darbi, iepirkšanās, braukšana, …)
- Pāra sarunas formāts
- Metta (loving kindness)
Citas aizskartās tēmas:
- Zaudējums un bēdas
- Navigēt esošo situāciju (BRANN)
- Mazulis = apzinātības skolotājs
- Zīdīšana
BRANN
BRANN ir akronīms, lai palīdzētu pieņemt pārdomātus lēmumus. Tas īpaši noderīgs dzemdībās un citās augsta stresa vai medicīniskās situācijās, kur ļoti ātri jāpieņem izšķiroši lēmumi.
What are the Benefits of any suggested course of action?
What are the Risks?
What are the Alternatives?
What about doing Nothing?
And does it need to be done Now?
Ūdens
Water can be a powerful ally during the labor process, facilitating relaxation and ease of mind and body. From actually giving birth in a birthing tub to using a shower or tub at some point during labor, the skillful use of warm water may help you a lot. I often tell class participants that the cry
“I don’t think I can do this anymore”
uttered by a laboring woman can be decoded to mean
“I need to be in warm water.”
It’s lovely if that option is available.
Pilnīgi piekrītu! Ar lielu pacietību un uzstājību, mums izdevās tikt dzemdību zālē ar vannu un tajā pavadīt visu Wardruna albumu relaksējoties un novēršot uzmanību no jau pietiekami stiprām sajūtām (kādi 5-8cm)
Stabils pamats zem kājām ar skatu debesīs / Nepieķeršanās
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
/Viktor Frankl
Dzemdības nav paredzams process. Taču ar pilnvērtīgu uzmanību, ir iespējams turēt sevi stabilā mentālajā un emocionālajā stāvoklī, lai vieglāk pieņemtu konkrētajā brīdī nepieciešamos lēmumus, kā arī izvairītos no lieka stresa.
Uz dzemdību namu devos bez gaidām un plāna, bet ar pilnu kabatu “līdzekļu”, kā tikt galā ar visu, ko tur sastapšu. Negaidīti man lika palikt vakarā, kad tikai atbraucu pārbaudīt kā viss norit (bija tikai 2cm atvērums). Viss action sākās tikai nākamajā dienā, bet jau pirms tā vairākas reizes mani mēģināja pierunāt uz ierosināšanu (lai arī jutos labi) un ar rūpju pilnu skatienu skatījās uz maniem lēnajiem centimetriem (lai arī jutos labi) un spiedienu (lai arī jutos labi).
Ja es nebūtu bijusi tik mierpilna, esmu pārliecināta, ka scenārijs būtu pilnīgi savādāks - stress uzdzītu manu spiedienu augšā un ar ierosināšanu paātrinātu manas dzemdības. Tas uzdzītu vēl papildus stresu un kaut kas nenotiktu tā kā vajag un sāktos vēl papildus manipulāciju un tā pa riņķi. Iespējams, ka man būtu jāpieņem smagi lēmumi un arī šajā jomā justos kā slimīgais, neizdevušais cilvēks. Rezultātā mēs būtu ieguvuši pāris stundas, bet daudz nepatīkamāku dzemdību pieredzi un sabojātu “medusmēnesi”.
Baby time
Baby time ir stāvoklis, kurā atrodas jaunā ģimene pirmās nedēļas pēc dzemdībām. Ārpasaulei nav nozīmes, ir tikai konstanta mācīšanās un vienam otra iepazīšana no jauna.
In the moments that your baby comes into this world, 3 babies are born: 2 baby parents and a baby son/daughter.
Kad bērniņš piedzimis, pirmās nedēļas un mēnešus ir tikai pāris stāvokļi, kuros viņš eksistē:
- deep sleep
- active sleep
- quiet alert
- active alert
- fussing
- crying
Šis ir cikls, kas sākotnēji ilgst 1.5-3 stundas.
To, vai mazulis ir paēdis var saprast pēc tā, vai viņš izskatās “drunken bliss” stāvoklī.
Meditācijas
Loving kindness / Mīlestības laipnība
Mana versija:
Esi drošībā
Esi vesels, kā ķermenī, tā prātā
Esi laimīgs, ar mīļiem cilvēkiem vienmēr apkārt
Esi mierā ar sevi un savām izvēlēm
Mīli savu dzīvi. Tāda mums katram tikai viena.
Meditācija diviem: klausīšanās un runāšana par bailēm
Bodily sensations of fear / Ķermeņa izjūtas
A: Please tell me one thing you notice in your body when you feel fear.
B: (answers)
A: Thank you. (Pause.) Please tell me one thing you notice in your body when you feel fear.
B: (Answers. This can be the same answer given the first time or a different one.)
A: Thank you. (Pause.) Please tell me one thing you notice in your body when you feel fear.
B: (answers)
A: Thank you.
A: Lūdzu pastāsti vienu sajūtu, ko pamani savā ķermenī, kad izjūti bailes.
B: (atbild)
A: Paldies. (Pauze.) Lūdzu pastāsti vienu sajūtu, ko pamani savā ķermenī, kad izjūti bailes.
B: (Atbild. Šī var būt tā pati atbilde, kas dota pirmo reizi, vai arī cita.)
A: Paldies. (Pauze.) Lūdzu pastāsti vienu sajūtu, ko pamani savā ķermenī, kad izjūti bailes.
B: (atbild)
A: Paldies.
Thoughts of fear / Domas par bailēm
A: Please tell me one thought that causes fear to arise when you think about the future.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu pastāsti man vienu domu, kas tevī izraisa bailes domājot par nākotni.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies
Dive deeper in one / Iedziļināties vienā
A: Please tell me one way you would cope if what you feared actuallt came to pass in your life. What resources - both externally, such as family, friends, professionals, books, or organizations, and internally, such as mindfulness practice, prayer, or confidence in your inner strength - would you draw on if what you feared actually manifested?
B: (answers)
A: Thank you. (Pause.) Please tell me one way you would cope if what you feared actually came to pass in your life.
B: (answers)
repeat 1 more time
A: Thank you.
A: Lūdzu pastāsti man vienu veidu, kā tu tiktu galā, ja kādas no tavām bailēm patiešām īstenotos tavā dzīvē. Kādus resursus - gan ārējos, piemēram, ģimene, draugi, profesionāls atbalsts, grāmatas vai organizācijas, gan iekšējos, piemēram, apzinātības prakse, lūgšanas vai pārliecība par savu iekšējo spēku - tu izmantotu, ja tavas bailes patiešām īstenotos?
B: (atbild)
A: Paldies. (Pauze.) Lūdzu, pastāsti man vienu veidu, kā tu tiktu galā, ja tavas bailes patiešām īstenotos tavā dzīvē.
B: (atbild)
atkārto 1x
A: Paldies.
Do now / Ieviest dzīvē
A: Is there anything you can do now to decrease rge possibility if what you fear happening in the future?
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Vai ir kaut kas, ko tu vari darīt tagad, lai samazinātu iespēju tavām bailēm nākotnē īstenoties?
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Meditācija diviem: klausīšanās un runāšana par prieku un laimi
In your body / Sajūtas
A: Please tell me one thing you notice in your body when you feel happiness
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdz, pastāsti man vienu sajūtu, ko pamani savā ķermenī, kad izjūti laimi.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Thoughts / Domas
A: Please tell me one thought that causes happiness to arise when you think about the future.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu pastāsti vienu domu, kas tevi dara laimīgu domājot par nākotni.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Bring it more / Ieviest dzīvē
A: Please tell me one way you can bring more happiness into your life as you are living it now.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, pastāsti man vienu veidu, kā tu jau savā šī brīža dzīvē vari ienest vairāk laimes.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Obstacles / Šķēršļi
A: Please tell me one thing you see as an obstacle, either inner or outer, to bringing more moments of happiness into your life.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu pastāsti vienu iekšēju vai ārēju šķērsli, kas traucē tev iegūt vairāk laimes mirkļu savā dzīvē.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Support / Atbalsts
A: Please tell me one way I might support you to bring more moments of happiness into your life.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, pastāsti man vienu veidu, kā es varētu tev palīdzēt ienest vairāk laimes mirkļu tavā dzīvē.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Meditācija diviem: klausīšanās un runāšana par jauno ģimeni
Appreciate / Novērtēt
A: Please tell me one thing you appreciate about the way you were parented.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, pastāsti vienu piemēru, ko tu novērtē savā audzināšanā.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Difficult / Grūtības
A: Please tell me one thing that was difficult for you in the way you were parented.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, padalies, ar ko Tev bija grūti sadzīvot tajā, kā tevi audzināja.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Similarities / Līdzības
A: Please tell me one way you would like to parent that is similar to the way you were parented.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, pastāsti man vienu veidu, kādā Tu vēlētos audzināt bērnus līdzīgi tam, kā Tevi audzināja.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Differences / Atšķirības
A: Please tell me one way you would like to parent that is different to the way you were parented.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, pastāsti man vienu veidu, kādā Tu vēlētos audzināt bērnus atšķirīgi no tā, kā Tevi audzināja.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Mindfulness / Apzinātība
A: Please tell me one way you might use mindfulness practice to help you create the kind of family you would like to live in, and the kind of family you would like your child to look back on and remember.
B: (answers)
A: Thank you. (Pause.)
repeat 2 more times
A: Thank you.
A: Lūdzu, pastāsti man vienu veidu, kā Tu varētu izmantot apzinātības prakses, lai palīdzētu radīt tādu ģimeni, kādā Tu vēlētos dzīvot. Un tādu, uz kuru Tavs bērns vēlētos atskatīties un atcerēties savu bērnību ar prieku.
B: (atbild)
A: Paldies. (Pauze.)
atkārto 2x
A: Paldies.
Sāpes
Liela daļa no dzemdību bailēm un procesa saistīta ar sāpēm. Tieši šo domu pārveidošana manā galvā deva vislielāko ieguvumu.
Ir labi atpazīt, ka šis notikums īstenībā nevis vienkārši sāp, bet rada spēcīgas izjūtas, kā vilkšanu, stiepšanos, spiešanu utml. Atpazīstot šīs niansētās izjūtas, ir vieglāk tikt pāri to intensitātei un nešķiet, ka tik ļoti sāp.
Sevi var uztrenēt tikt galā ar sāpēm.
We are working at expanding our capacity to be with the unpleasant - turning toward, accepting, and embracing our experience (our physical sensations, our thoughts, and our emotions) - however it may be moment by moment.
Ledus meditācija ar sāpēm
Zemāk ir saraksts ar meditāciju paveidiem, kuros iesaistītas burtiskas, fiziskas sāpes - turēt rokās ledus kubiņus. Man vislabāk (vienmēr) patīk body scan tipa meditācijas, bet ir vērts izmēģināt visus paveidus, ja nu noder kāds cits arī. Mērķis - trenēt savu uzmanību, kad iesaistītas sāpes/spēcīgas izjūtas.
Each pain meditation takes 1 minute. Ater that, set the ice down and practice breath awareness for 1.5 minutes.
Awareness of breathing: default included in all future ones
Pick up ice, bring your full attention to the sensations of breathing as you hold the ice in your hand. Each time the mind wanders - to the sensations in your hand or to thoughts or feelings - gently bring your attention back to the breath. After 1 minute, set the ice down. Then return awareness to the breath for 1.5 minutes.
Breathing into and letting go of sensations (favorīts)
As you pick up the ice, become aware of the sensations of breathing. After a few breaths, experiment with breathing directly into the sensations in your hand on the in-breath. Then as you breathe out, see if you can let go of some of the intensity of the sensations in your hand, softening, releasing, and letting go. This is one of the ways you learned to work with discomfort when you practiced the Body Scan. Experiment with applying this learning now to the sensations created by holding ice in your hand.
Awareness of Sensation
Picking up the ice, move your attention directly into the sensations in your hand. Just as you did in the Body Scan, see if you can carefully and precisely notice the sensations that are present—aching, numbness, burning, cold—whatever they may be. Notice where the sensations are most intense. And least intense. Notice how the sensations generated by the contact of ice with your hand are not fixed but are changing, moment by moment. Find the edges of the sensations, where other sensations might be present. Notice any thoughts or emotions—perhaps negative, resistant, contracting thoughts or any expressions of no. See if you can bring an attitude of kindness and open curiosity to these sensations in your hand. After all, how many moments in your life do you get to learn how to hold ice cubes? Or experience the powerful sensations of transformational pain that result in the birth of your baby?
Playing with Sensations
Picking up the ice, gently move your attention back and forth between the breath and the sensations in your hand or hands. Let your awareness lightly rest on the sensations for a second or two. Then move it back to the breath. Play with the sensations you are experiencing in your hand or hands. Dance with them. Learn from them.
Counting the Breaths
Picking up the ice, silently and very gently count to yourself: one on the inhalation, two on the exhalation, three on the inhalation, four on the exhalation, and so on. If you get lost or forget what number you are on, not to worry. You were just momentarily distracted. Kindly and without judgment, simply start over again with the number one.You can also try quietly saying to yourself “in” on the in-breath and “one” on the out breath, “in” on the in-breath and “two” on the out-breath, and so on.
Populāra opcija daudzām sievietēm spēcīgāko kontrakciju laikā!
Many women report that counting breaths during labor is extremely effective for maintaining concentration during a contraction-expansion. Knowing the sensations last for only a certain number of breaths—usually between seven and ten—can help keep you grounded and present. Counting can also serve to keep your curiosity engaged. One contraction-expansion may last to the count of seven, another to the count of nine or even eleven. Curiosity and interest, even about powerfully intense physical sensations, can support and sustain a helpful state of mind, diminishing suffering in challenging times.
Expanding Awareness
Experiment with expanding awareness to your body as a whole, as you learned to do at the end of the Body Scan. When you pick up the ice, keep your awareness open to the whole body. Notice how much of your body is not in pain. Notice how large the body is, and how the unpleasant sensations are concentrated only in a very small location—in your hand. Keep your awareness as spacious and expanded as you can for your minute of ice-holding practice. You may come to see that mindful awareness is bigger than physical pain. Much, much bigger. Mindfulness is big enough to hold anything and everything.
The Half-Smile
If you haven’t already done so, perhaps you are ready to challenge yourself by picking up ice in both hands. (Remember, labor increases in intensity.) Bringing awareness to the muscles at the corners of your mouth, ever so gently tighten those muscles so that the corners of your mouth turn upward slightly. Do this for one minute and then release the ice from your hand(s). Did this slight half-smile make a difference in your experience?
Research shows that when we smile, endorphins—those feel-good neuropeptides we learned about in Chapter 6—are released throughout the body. This is why humans like to smile and laugh and be around others who are happy and make us laugh. When you are in labor, take advantage of all the wisdom and assistance your mind-body has to offer! Turn up the corners of your mouth, and notice what it does to the mind.
If you choose to practice the half-smile and you are birthing in a hospital, there is a good chance that the nurses will be fighting over who gets to take care of you. I can hear them now. “Did you see the woman in Room 352? She’s smiling during her contractions! I want to take care of her!” Mindful awareness has an effect not just on you but on everyone around you.
Gathas
Gathas are a type of metered, rhythmic, poetic verse. Gathas can be repeated silently to oneself in rhythm with the breath, like the counting practice, as a way to focus the mind and evoke certain feelings. Like mantra practice, this is an age-old technique for calming the mind and maintaining concentration in the present moment. Thich Nhat Hanh, the inspiring Vietnamese Buddhist monk and meditation teacher, often instructs his students to use gathas during meditation practice. In the late 1980s my family and I attended several family retreats with him. One of the gathas he taught us went like this:
In, Out
Deep, Slow
Calm, Ease
Smile, Release
Present Moment
Wonderful Moment
The first word, In, is said on the in-breath, the second word, Out, is said on the out breath, and so on. Experiment with this gatha while holding ice. See if it increases calm, concentration, and ease for you, right in the midst of the strong sensations in your hand(s). Feel free to say fewer words or to change them to ones that especially resonate for you.
Experiment with making up a labor gatha of your own. Some women have found that words like open, yes, baby, and out are particularly helpful. Or you might encourage an attitude of curiosity by saying “What’s this?” on the in-breath and “Don’t know” on the out-breath. Be sure to coordinate the words with the in-breath and the out-breath as you practice.
If you already know words or phrases that are comforting for you, such as words from a prayer or a song, see if silently repeating those words in rhythm with the breath has a positive effect on your mind-body during ice practice. If so, explore repeating those words to yourself when you are in labor. Tell your partner, and your doula if you decide to have one, to remind you of the words in case you forget this practice during labor.
Loving-Kindness Practice
Women have told me that they have used phrases from Loving-kindness practice during labor and found them very helpful. Experiment with repeating some phrases from the Loving-kindness meditation during ice practice.
Making It Up Practice
During ice practice or during labor, a spontaneous thought may arise about how to be with these challenging physical sensations. Honor your intuition and creativity by experimenting with the gift that has been sent to you from this deep place. See what happens. You may discover something totally new, useful, and wonderful.