COURSE

Mindful Pregnancy Program

Mindfulness course designed especially for pregnancy. During 10 sessions you will learn different mindfulness practices that will help you cultivate greater mental calm, manage negative thoughts and fear, as well as create a loving bond with your baby. This program was part of the research study of the Complutense University of Madrid (Spain) on the positive effects of mindfulness in the population of pregnant women. Being relaxed, calm, happy, able to take care of yourself and manage stress, accepting the changes in your body and cultivating greater connection with your baby, is there anything more important for a future mother?

Pregnancy Relationships Secular Mindfulness Secular Mindfulness Mindfulness Meditation Happiness Health & Happiness

Meet your Teacher

Ibicenia Mindfulness

Madrid, Spain

Ksenia Ryzhkova, psychologist, prenatal yoga teacher and certified Mindfulness instructor by the University of Massachusetts and the Complutense University of Madrid with extensive experience in teaching.

10 Days

444 students

5.0 stars

10 min / day

Pregnancy

English

Lesson 1

Introduction

Welcome to this introductory talk to the mindful pregnancy program. Today we will talk about what is and is not mindfulness, what you can expect from this program. And what is the importance of cultivating mindfulness during this very important stage of your life.

Lesson 2

Calm Breathing

Welcome to this first practice of the Mindful pregnancy program. Today we will explore the practice of attention to breathing that will help us cultivate concentration and mental calm. You will feel more present and at ease.

Lesson 3

Body Scan

Today we will do one of the best meditations that exist: the Body Scan. You will learn to use your body as an anchor, as well as breathing, which helps you reconnect with the present moment and with your inner calm. It is also a good practice to free the body from all unnecessary tensions, as well as learning to listen to its needs, respect it and take care of it.

Lesson 4

Awakening The Five Senses

Pregnancy is a wonderful time when a woman returns to her wild nature and has her senses very open, preparing to take care of her child and protect him. I offer and encourage you to take advantage of this time to wake up and connect with your five senses.

Lesson 5

Conscious Movement And Walking Meditation

Today we will do some conscious movements and walking meditation. During pregnancy it is highly recommended from time to time to perform gentle movements, which help us decongest the body, free it from tensions and also when the body is in motion, it is less difficult for the mind to be concentrated and cultivate calm.

Lesson 6

Learning Not To Be Trapped By Negative Thoughts

During pregnancy we may be visited by negative thoughts, memories of the past or concerns about the future. With this practice of attention we learn not to get so hooked, but to observe thoughts with calm, patience and kindness.

Lesson 7

Working With The Fear

In today's practice we learn to work with difficult emotions such as fear, although it can also be used for other emotions such as sadness, anxiety or anger, for example. Mindfulness teaches us not to flee or reject fear, but to approach with kindness and with the help of breathing to stay with the uncomfortable sensations making us stronger and stronger inside.

Lesson 8

Finding A Safe Place Inside You

In today's practice, with the help of our breathing, we connect with the safe place inside us. A place of calm, a kind of refuge where we can rest and observe everything that arises with tranquility, patience and without losing our balance.

Lesson 9

Metta, Unconditional Love

Today we will do one of the most beautiful practices that exist. When we talk about Metta, about unconditional love, we can compare it with the love that a mother feels for her child who is in her womb and who will do everything in her power to guarantee his o her well-being. Like Metta, the feeling that a pregnant woman experiences for her child is unlimited and transcends absolutely everything. With this practice we develop Metta and then expand it to more and more people.

Lesson 10

Closing Of The Program

In this last session I am going to share with you some of the practices of mindfulness for your daily life. The program has come to an end, but your mindfulness practice has just begun and can last a lifetime if you wish.

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April 20, 2025

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