Mindfulness Meditation and Milk Supply
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Mindfulness Meditation and Milk Supply

by Claudine Cino

A big concern for many breastfeeding moms is “Am I producing enough milk?” You’re responsible for  nourishing this new little person!  This can create feelings of anxiety, stress, and worry.  All of which are not conducive to the let down reflex and milk production, especially during the first few weeks. 

 Mindfulness and meditation help the body to relax and is a great way to encourage a healthy letdown reflex. When the body is relaxed and oxytocin is released, it promotes feelings of love and bonding and has been shown  to lower stress.

Let’s face it, you will be spending a lot of time sitting or lying down while nursing.  This is the perfect set up for meditation. You can spend this time scrolling social media or you can use it to lay the foundation for a beautiful, productive meditation practice.  Of course you can also try this while the baby is napping and you can carve out a few minutes of self care. 

Get settled in with baby.  Take a few deep breaths and relax your face and shoulders  before beginning to nurse. Once baby is latched well and nursing you can begin your meditation practice. If you are doing this at another time choose a quiet and comfortable place where you can sit or lie down without distractions. This could be a corner of your home, a peaceful outdoor spot, or anywhere you feel relaxed. 

Begin with a few deep breaths. Inhale deeply through your nose, allowing your abdomen to rise, and then exhale slowly through your mouth. Focus on the sensation of your breath and let go of any tension with each exhale.

You can use mantras or affirmations that relate to breastfeeding. For example, you can silently repeat phrases like "I nourish my baby with love and care" or "My body is capable of providing for my baby's needs." 

Practice mindfulness by paying close attention to the present moment. Bring your awareness to the sensations in your body, the sound of your baby nursing, and the feeling of nourishing your child, the warmth of your baby's skin. If your mind wanders, gently bring your awareness back to the present. 

Mindfulness Meditation and Milk Supply

Focus on the connection and bond you share with your baby during this intimate moment. Let go of distractions and immerse yourself in the experience. Try not to multitask if possible. Texting or checking emails takes you out of the present moment. 

Progressive Muscle Relaxation is another wonderful technique.  Tension can build up in your body during breastfeeding. Consider doing a brief progressive muscle relaxation exercise before or after breastfeeding to release and relax the muscles.  Bring your awareness to your body starting with the crown of the head working your way down. Pay special attention to the muscles around the jaw and the shoulders. Oftentimes we don’t even realize how much tension we are storing in those areas.

Try to make meditation a regular part of your routine, even if it's just for a few minutes each day. Consistency can help you reap the benefits of relaxation and stress reduction over time.

Remember that meditation is a personal practice, and it may take some time to find the techniques that work best for you. Be patient with yourself, and don't worry if your mind wanders during meditation; it's a common experience, especially with all the new worries and responsibilities you have with a new baby in the home.  Over time, meditation can become a valuable tool for managing stress and enhancing your overall well-being as a breastfeeding mother.  You will also find having this tool in your toolbox invaluable when you hit the toddler years!

Claudine Cino is an alum of the Center for Sacred Window Studies.  She is a supporter of new families in Florida, US.

IG @claudine.cino

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Here at the Center for Sacred Window Studies, we share voices from many perspectives and backgrounds. We believe that the sacred weeks post birth, and the experience of humanity is experienced in countless ways. We learn by listening to one another and honoring our stories. The views and opinions of our writers do not necessarily reflect the mission, viewpoints or opinions of the Center for Sacred Window Studies.

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Conscious Postpartum Caregiver Program

Inspired by Ayurvedic Principles