1st Trimester - Relieve Nausea And Morning Sickness

Nausea and morning during the first trimester of pregnancy can seem overwhelming, debilitating, and frustrating. Using this JSJ flow along with other tips and tricks to help reduce feelings of nausea, will help you be able to cope with daily life, get through the nauseous part of pregnancy, and move on to flourish during pregnancy. The main central vertical flow is the top self-care hold to use in a JSJ practice, and you are helping revitalize all 144,000 functions of your entire body.

Transcript

In today's meditation we will be practicing a seven step JSJ flow and holding longer in a particular hole that helps alleviate nausea.

First I will begin by giving some tips that helped me and then I will transition to the guided meditation portion.

I know during my first pregnancy it seemed like I was nauseous constantly.

It was the first sign that I was pregnant and a lot of women can experience morning sickness or just feeling nauseous all the time and I found a couple of things to help because it just seemed to be so persistent.

It was difficult for me.

As always I invite you to find a comfortable position and join me today as we explore a flow called the main central flow.

The main central flow is the first flow that you would learn in any self-help course the main central flow is one of the most relaxing and healing flows that I've ever practiced and will continue to practice and I really encourage you to memorize this flow.

You could practice watching TV or listening to music or while listening to another meditation.

I love guided meditations and love to listen to all types of varieties while practicing some JSJ flows.

Anyway I really encourage you to get this flow down so you can practice this at any time.

And as always we'll get into our first position.

I usually like to lie on my left side and I know when I was nauseous lying on my left side always provided me with a little bit of relief.

It's just the natural flow of our digestive process so when you lay on your left side versus your right it just helps this natural flow and it helps us to feel less nauseous because there's not as much restriction with the natural flow if that makes any sense.

So our first position you take your right hand and you place it on top of your head.

Now you do not need to be exact about this but I will explain how I do it and then you can modify to how it's comfortable for you.

So I like to line up my fingertips down the middle of my head.

So if you can imagine someone has a part right down the middle of their hair I like to line up my fingers in this space.

You can also have the palm of your hand at the top of your head or you could just have your hand somewhat up there however it's comfortable.

That's the good thing about JSJ practices as long as we're near these safety energy lock points we will be inviting the energy to this area of our body so we don't have to be super super precise about it.

And I like to get a pillow and prop it up under my right elbow so that I can just relax my arm and just get really comfortable.

Being comfortable for these holds is one of the most important parts of this practice.

It helps us to relax,

Release,

Let go and just get into a different space because if you're holding tension trying to get your hand into a specific position that's not really allowing the energy to flow smoothly so just do whatever you need to do right now to make that comfortable.

Just a lot of propping is what I would suggest.

And when we can relax and practice these holds we really are entering the space of healing,

Regeneration and rejuvenation.

So as soon as you find a position that's comfortable you then take your left hand and place the fingertips in the very center of your forehead.

You might have heard other people refer to this space as your third eye.

In JSJ this is actually the center point of safety energy lock number 20.

So we just have a little bit of different terminology.

So we are in our first position and we breathe in and breathe out.

Fully and completely.

We'll stay in each position for a couple of minutes and there's one particular position that will alleviate the nausea so we will hang out in that position a bit longer.

But it's good to practice the whole flow in order to activate this flow and then holding longer in the position that helps specifically for nausea.

And then once you've practiced this whole flow feel free to go directly to the nausea hold and just experiment to see if it helps immediately or if practicing the whole flow tends to help a bit more.

And as we rest in this position I'd like to bring my awareness to some of the tools that help me through the stage of pregnancy.

First I will explain some external things.

For me lemon water seemed to help a lot.

I just had an organic lemon squirter because I was so exhausted and so tired I didn't even want to squeeze whole lemons like that just sounded like too much work.

And I would just squirt some in my water and that seemed to help a little bit.

I also remember enjoying ginger beer.

Some of them were not very good and the ones that were less sweet with not as many spices tended to be more what settled my stomach.

And I wish I knew the brands but I just can't remember.

I just remember kind of comparing the ginger beers when I would go to a store and fruit smoothies in general because although they didn't help necessarily with nausea I didn't mind throwing them up so that was something.

And then there are these little candies called gingens and then another brand is called reeds and these are ginger chews.

I would suck on them they're they're very very chewy but these provide nausea relief as well.

I remember enjoying these.

And there's also a brand of peppermint suckers and I think the brand is Yum Yum Earth.

These are organic peppermint suckers and peppermint in general can help alleviate some nausea.

And now we'll move to the next position.

So our right hand is gonna stay at the top of our head for the next I think six more positions so just make sure your right hand is comfortable and then your left hand is gonna be the one that moves.

So your left hand moves down to right below your nose so the exact hold is to place your first finger on the bottom center of your nose and slightly push up or you can just well you can just do what's comfortable or I just place my fingertip right in between my lip and my nose and then that kind of automatically pushes my finger up a little bit into the center underneath part of your nose.

And let's take one breath as we settle into this next position.

Just take a nice deep breath in and just let it all out.

So those peppermint suckers were helpful and let's see.

I think those were the immediate things that I tried and I would just like to encourage all of you ladies to listen to your body.

All my friends and family were giving me the advice of eating crackers but the thought of crackers made me feel sick just thinking about eating them and all I wanted was like baked beans and hot dogs and eggs which could be things that other women having nausea would just make them feel sick.

So just really listening to your body and and and just what it's asking for or even just what it can tolerate and make sure to give yourself a lot of grace during this time.

This is a temporary phase and you will not feel nauseous for the rest of your life.

This is just a phase so give yourself lots of grace and figure out the things that you need to be able to cope and get through this time.

Another thing that helped me and I would say even maybe cured my nausea I was coming up to 13 weeks and I was a little bit bummed because I was still really nauseated and I was waiting to get through the 12 weeks like a lot of women will say that that's when the time it goes away and someone had told me about these motion sickness bracelets and I had already tried other things that didn't work and right now I can't remember what those things were.

I only remember what worked but I did purchase these motion sickness bracelets and you know I'm into acupressure and that's an acupressure thing and figured why not I'll just give it a shot and it was pretty much later that day and I went into work and I was talking to someone and I think I interrupted them and said oh I don't feel like I'm going to puke right now and she was like what?

And I was like oh my gosh I'm so sorry but like I I feel better and I am so surprised about this.

And I just I just wore these bracelets for the next two weeks and the nausea subsided so whether it was the bracelets or just the timing of my pregnancy I'm not for sure but I do know it helped pretty much immediately when I put them in the right position on my arms.

Okay let's get into our third position so we're gonna move our left hand down so in the center of our body directly beneath our throat and if you just lightly poke around you'll feel a little indent where our collarbones meet and this is just where you're gonna rest your fingertips here very lightly.

And along with the motion sickness bracelets I was also practicing JSJ every day even if it was just for the 20 minutes in bed before sleep or five minutes here or there throughout the day so that was super beneficial too.

And because with all the holistic practices I know and mindfulness techniques I knew that the nausea was just a phase and my body was letting me know a few things and was I needed to pay attention to my body and let my body rest.

I couldn't just keep going at my normal speed which can sometimes be like super speed I really just needed to take time for me and my body because when we're building our babies in the first trimester there's a lot going on and our bodies are signals for us.

Our bodies let us know what we need and when we need it and I do believe for me when I was nauseous I couldn't do all the regular things I could do some of them but I just couldn't do all of them so I really just had to reclude from all of like my life's doings and just know that this time is temporary and I shifted my focus towards the positive all the time which can be hard work when you're just physically feeling so bad and I am a woman that feels hard you know like if I'm happy I'm really happy and if I'm sick I feel really bad and sometimes my feelings whether emotionally or physically you know they tend to rule my thoughts especially when it's extreme.

Let's take a pause and have a couple of deep exhalations really focusing on your exhale rather than your inhale.

Focus on your exhale and let that inhale come naturally.

Exhale and exhale.

Exhaling is one of the main focuses of the JSJ practice.

Exhaling lets us let go,

Release,

Just process life.

I can tend to get a little excitable so I have to remind myself to just stop and breathe sometimes and just stop and be in this moment and we will now move our left hand straight down about three inches right above your thymus if you know where your thymus is.

I'm gonna turn my body just a little bit and then propping up my right shoulder here just get a little bit more comfortable and then breathe out as you find a comfortable position where your right hand is still comfortable and your left hand is resting like an inch or maybe two higher than the center of your chest right above your thymus.

So almost right in the center of like the top of where your breasts would be in the center of your body.

You can place fingertips here or you could use the center of your palm in the space whatever is more comfortable and this is the hold that relieves nausea.

So you can always go straight to this hold.

You don't have to practice the homemade central but if you're practicing the whole flow it will help integrate the specific hold even deeper.

So you can always go to this particular hold it's called just like have like a quickie in JSJ or you can just hang out here for a while longer when practicing the whole flow which is what we are doing now.

And just for your future reference this particular hold also helps with heartburn and digestion especially at night even that this last hold that we were doing so the throat position and then this position so I just wanted to point that out.

So we'll be here for a little while so just make sure you're comfortable.

So as I'm talking just remember to bring your awareness back to your exhalation and give your body that release when your body is asking for that nice full deep exhalation.

So when I was feeling nauseous all the time I would try and shift my focus towards the positive and while just allowing myself to feel nauseous I think constantly fighting that feeling is not easy and almost causes more stress but just to accept the nausea and that it's very natural and to know that I'm safe and I trust this process to bring nothing but good to me my baby my body and my family.

And I also had to take some time off of work I had to cut down my hours and just simply work five hours a day.

I had to rely on help sometimes to cook things or to go the grocery store to get something that sounded like I might be able to eat.

I did read a lot,

Tried to gather like all sorts of tips and suggestions and that took a lot of energy which is really why I felt encouraged to make this meditation because I just wanted to incorporate everything that actually worked for me and share them all in just one space where the person looking for these answers didn't have to spend time like reading endless amounts of blogs when you're already just so exhausted but just to sit and practice like a wonderful soothing JSJ flow and gather like a lot of information.

I would like to mention I don't if any of my listeners are into Ayurveda like my main dosha constitution is a pitta I also have vata I don't have a lot of kapha so just throwing that out there.

Oh and one thing that helped me that I almost forgot about was just to eat a little bit and not let my stomach get empty so when I would go to bed super early I think I was going to bed at like 8 o'clock and I think staying up until 9 was me staying up late during this time.

Anyway I was so I was buying baby food pouches so that might sound weird but there was an apple mango flavor that I remember I remember liking the fruit ones I'm forgetting the other flavors at the moment but I had so for bedtime I would have a small cooler and I would put two pouches in it and I would head up to bed and when I would wake up periodically throughout the night because I was feeling sick and nauseous I would just take a couple like sips and then I just put the top back on and put it back in my cooler and I would wake up a good four to seven times during the night so just taking these little sips just help keep something in my stomach even though it was like just like a tablespoon at a time and then this just became my routine this is just what I did at night and it got me through and so I just like to encourage all you ladies listening just to listen to your body consider your food options maybe while you're resting doing some meditations and just see what resonates with you I loved these baby food pouches just love them and it's funny because like I said my mother-in-law was always telling me about how she helped the crackers just helped settle her stomach so much and at the time I was just like oh my gosh can we please not talk about crackers and like thinking back I just wasn't wanting any carbs it was kind of weird but that can happen we all just have our specific things that either our bodies are asking for or possibly rejecting and really any calories any nutrition that we can keep down during this time is important another huge help for me to alleviate the actual throwing up part was not to mix solids and liquids together this makes it so much easier on your digestion so I would give my body about 20 minutes between fluids and solids so for example I wouldn't have any water while eating I would instead eat something wait 20 minutes or so and then sip what water periodically and then wait about 20 minutes from like my last sip of water before eating something again and this may sound like maybe like a lot of work but just practicing this for one day you will probably notice a difference in how nauseous you feel and then doing it this way with your eating and drinking it just becomes a habit and it's really not difficult at all once you get used to it and then so you might be thinking well like what about soup because I remember thinking that because that's liquid and food together right so just think if it's anything besides like water juice something you would put in a cup to drink that's what I mean by liquids and if it's something nutrition related that's what I mean by solids so I wouldn't have soup and a cup of water at the same time so as we remain in this hold for a little while longer I'd like to tune in and practice a little meditation that always helped me when I was feeling nauseous and as always we bring your awareness back to your breath and continue to bring your awareness back to your breath every time you notice that your mind has wandered and disentangle from fear and reintegrate now realign with safety acceptance and trust realign now I trust the process of life to bring nothing but good to me my body and my baby realign now disentangle from all feelings of fear and all feelings of fear stuck within me and reintegrate now realign with feelings of safety feelings of acceptance feelings of trust realign now realign with trusting the process of life and knowing it will bring nothing but good to me my body and my baby realign now disentangle from feelings of weakness and reintegrate now disentangle from feelings of weakness and reintegrate now realign with feelings of relaxation feelings of my breath feeling of just simply being in my body without judgment realign now and exhale fully and completely and we bring our awareness somewhere different in our body we'll take our awareness down to our feet taking awareness away from the area of discomfort tends to just help distract us and just help us get our mind off of this particular area which right now would be our stomach so let's take our awareness away from our stomach and put awareness all our awareness to our feet and I ask myself do my feet feel cold do my feet feel warm are my feet smooth or rough what feelings can I sense in each of my individual toes and I imagine each toe and I bring all my awareness to each toe as I simply sense all of these feelings and that may seem silly to you but as we practice this I really just encourage you to do your best to put your awareness on these places to get the most out of this meditation you may find this very helpful you may think it's silly I remember during my first labor my my first child when my first child was born my labor and birth this particular practice helped me so much because when I was having the contractions I would just simply bring my mind's awareness to a different part of my body like a finger or a specific toe and although it wouldn't it doesn't help get rid of the pain altogether it helps you manage it so so let's continue to practice this and now we'll bring our awareness to our calves I bring my awareness to my left calf and maybe I stretch my foot point and flex my foot so I can feel my calf muscle and bring my awareness here more fully and I really think about this muscle and how it supports me and helps me walk helps me jump helps me run and I just send appreciation towards my calf muscle and then I bring my awareness to my right calf muscle and I might point and flex my right foot so that I can feel this muscle engaging just very gently and I simply keep my awareness to what my calf muscle feels like in this moment and then I bring my awareness all the way up to my head and I bring my awareness to my eyes and I just feel my eyeballs our eyes are so helpful to us and we rarely pay attention to them and how they feel just feel them quite literally sitting back in our head just a part of us a very important and useful part to most of us so I bring my awareness to my eyeballs and then I consciously relax my eye muscles and all the muscles surrounding my eyes and now I bring my awareness to my forehead I bring my mind's awareness to the inside of my forehead to the very front part of my brain and I see if I can bring my awareness here to actually feel and sense this area feeling that frontal cortex part of my brain and just simply breathing and sitting and being with this part of my body and then shift your awareness to the back of your head I shift my awareness to the back of my head to the base of my skull and I bring my awareness here and relax any muscles in this area or in the surrounding area that might be tense and I breathe and now I relax all these muscles again and bring awareness to all the places that we just sensed my feet my toes my calves my eyeballs my forehead and the back of my head and breathe out fully and completely and now I'd like to remind you that this is a particular hold that helps alleviate nausea so you can stay here if you're enjoying this hold or you can practice with me and move along to the next position so now we'll move our hands straight down so that it's in between your left and right rib cage directly in the center of your body so right where your center of your diaphragm is if you poke around you can feel your rib cage and where it meets it makes a little V so if you set your fingertips in this area right below where the bones meet it's a this soft little area beneath and we'll take a breath and settle into this position and now we'll bring awareness to our elbows first we bring awareness to our left elbow and more specifically to the inside crease area and just see if you can bring your awareness here and see if you can actually sense it or feel it it's such an interesting practice bringing our awareness to areas that we don't normally give any attention to and also these particular areas that we are moving our awareness to today should also help alleviate some of the nausea because these are certain safety energy lack points that we're bringing our awareness to so that helps shift energy and now let's bring our awareness to our right elbow to the inside crease of the right elbow and just ask yourself can I feel anything here does it feel soft does it feel tense what can I sense in my right crease of elbow as you breathe just think about relaxing your whole entire body into the safe space that you're in right now and I would now like to say some affirmations and thoughts that helped me through this stage of my pregnancy I am safe and I trust in the process of life to bring nothing but good to me my body and my baby these uncomfortable feelings are temporary even if they may not seem temporary I can take a few steps back and know that these feelings are indeed temporary and I will not be nauseous for the rest of my life I will not be nauseous nine months from now for certain and more than likely I will not feel nauseous in just a few weeks and practicing this flow will help alleviate these feelings quicker because I'm helping to balance my endocrine system I'm helping my reproductive functions helping balance hormones and energetically assisting every system in my body when I practice this main central flow and every time I practice this flow I will find more balance more peace and more strength within me and my body and I know that I'm providing amazing benefits to my growing baby every time I practice JSJ flows and I breathe out fully and completely I am okay I am going to be okay being a mom is hard work emotionally and physically and this time is preparing me for even harder times ahead even though I physically feel uncomfortable now and maybe having a hard time this experience will do nothing but make me stronger mentally emotionally and physically I got this I am doing my best I am listening to my body and I know my physical restrictions during this time and I figure out ways to adjust my daily routines in order to give myself the rest the comfort and the time and attention that my body and my baby are asking for and I now move my left hand to the next position which is taking your left fingertips or the palm directly above your belly button and take your left fingertips or palm directly above your belly button I take time for myself to rest I take time to figure out the foods that I can tolerate I take time to sip water in between meals to stay hydrated I take time to figure out the things that can help me manage this nausea and that can help me manage my days and instead of being frustrated about the required energy to make all of these things possible and how to stay nourished and hydrated I instead I think myself for taking this time I think myself for caring so much about myself my body and my baby and I always bring my awareness and my knowing back to these simple things to focus on during this time one staying hydrated two eating something and three resting when I can and for me I had a fourth one and that was to take time for meditation and practicing JSJ flows and everything else will fall into place life will move on the nausea will subside let's take a deep breath in and then a nice full exhalation just let it go let your breath go and now we'll move our left hand down to the top center of your pubic bone so if you can imagine the center point of the front of your underwear and for new listeners your hands don't have to be on the skin I should have mentioned that at the beginning so just resting your fingertips on top of your clothing is just perfect because we're working with our energetic system which in turn helps our physical systems but we do not need to have physical contact necessarily and we'll practice some emotional freedom techniques here I disentangle from feelings of fear from feelings of discomfort and I reintegrate now I realign with acceptance and breathing through the process realign now realign with learning how to relax in the discomfort realign now and realign that trusting that the discomfort is actually beneficial for me and my body and my baby somehow realign now disentangle from feelings of overwhelm and reintegrate now reintegrate with feelings of complete exhalation and relaxation reintegrate now realign with peace abundance trust wholeness and infinite self reintegrate now disentangle from feelings of overwhelm and reintegrate now realign with feelings of peace and relaxation realign now realign with feelings of calmness clarity ease and grace realign now and exhale fully three times let it go let go and now it's time to move our right hand to our last position but let's move our right arm slowly because we've been in this position for quite a while and you will tuck your right hand behind your body so that your fingertips are over top of your tailbone so right where your spine ends so I personally like to just tuck my right fingertips into the waistband of my pants just a little bit because it holds my hand and I don't have to use any muscles to hold my hand in this position while I'm lying down here on my left side and so my fingertips are resting just above my tailbone in the center of my body and I breathe out fully in this space that I've created today and let's just bring our awareness to our entire body in the space that we're in in this moment in time and I sense feelings of safety here lying in my bed so wherever you are whether you're on the couch or the floor maybe you're even in your car really anywhere that you are just notice your body and where you are and you are safe in this moment you are safe in this space you are safe to breathe fully and completely just allow your entire body to relax in these next moments as we bring our awareness to our breath and to our entire being and to our babies in this space that we've created of safety and relaxation and repeat in your mind or simply just listen along I am safe I trust the process of life to bring nothing but good to me my body my baby I am strong when I feel feelings of thoughts and overwhelm such as I can't do this or this is too hard I instead shift my focus and say things instead like I am doing this this is hard but I am doing this each moment reminding myself I am doing this and I am getting stronger I will get through this experience and I will be stronger I am doing this so having thoughts of I can't do this are fine as long as you're releasing them and then shifting that awareness and saying and telling yourself I am doing this with each and every breath and every moment of every day I am doing this I am getting through this and I am listening to my body and what it means so this is the last position of the main central vertical flow and I hope you're feeling at least if nothing else a bit of relaxation within and that you can bring that into the rest of your day today and please come back to this main central vertical flow over and over hanging out a little bit longer in the third and fourth positions beneath your throat and over your thymus and I also again encourage you to memorize this flow and just incorporate it into your day and you don't have to practice the holds all-in-one sitting so with JSJ it's a cumulative effect not a durational effect so you can come and go as you please in these holds and just be creative with them and the two most important parts of practicing JSJ again as a reminder is being comfortable and focusing on your exhalation and another thing that just popped in my head I do know a few women with good experience with experiences with essential oils so essential oils during pregnancy can maybe be a controversial topic I personally believe finding a reliable and pure essential oil source is a must but the essential oils I believe that can help with nausea are bergamot I think is how you pronounce it is bergamot bergamot ginger and peppermint so these three are known to alleviate nausea I don't have personal experience with these I've just been told this and again I just hope you found this meditation very helpful I know that I'm more relaxed and just in a better state of mind feeling more internal strength and a little bit more motivation to get through the rest of the day here with a deeper sense of peace calmness and clarity and I wish you all a wonderful day and just wishing blessings to you and your beautiful growing baby you

Reviews

Hold Sh*t I can’t believe this worked. Did it at my desk at work and can’t wait to try laying down.

Really helpful. Struggling so much with nausea in my second pregnancy and still trying to be the best mum to my toddler is exhausting. Repeating “I am doing this” made me cry in such a relieving way.

Helped with my vertigo. I ignored the parts about pregnancy as I'm not pregnant. Would love a version of this that doesn't mention babies, for those of us struggling with nausea not related to pregnancy

Excellent and relieved my symptoms when doing it. Thank you 🙏

Helped me so much with my morning sickness. I can’t thank you enough 😭❤️

Informative, empowering and relaxing! I feel better and look forward to adding this and much off the knowledge shared to help in this challenging time. Thank you!!