The Best Prenatal and Postnatal Care Providers in Milton Ulladulla

The Best Prenatal and Postnatal Care Providers in Milton Ulladulla

As a Birth and Postpartum Doula, my job is to help you find the physical, emotional and educational support you need throughout your pregnancy and postpartum. I’ve created an easy- to- use Directory of the best prenatal and postnatal care providers in Milton Ulladulla. I’ve spent the last few months meeting these incredible people and trialling some of their treatments and hand picked the best for you.

The Directory includes acupuncturists, breastfeeding support, childbirth education courses, chiropractors, massage therapists, osteopaths, naturopaths, reflexologists, Womens’ Circles, Playgroups, postpartum doulas and Prenatal Yoga and Mums and Bubs Yoga and Massage classes.

For the best Prenatal and Postnatal Care Providers in Milton Ulladulla, CLICK HERE

Are you a tired, pregnant mama? Get your free 20 minute Guided Deep Relaxation (Yoga Nidra) to take you from exhausted to energised. Fill in your details HERE and I’ll send it to your inbox for you to download.

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Here’s The Ultimate Tool to Manifest the Postpartum You Desire

Here’s The Ultimate Tool to Manifest the Postpartum You Desire

Have you spent a lot of time preparing for the birth of your baby… reading books, going to antenatal classes, decorating the nursery and buying cute little baby outfits? Have you given much thought to the first forty days after birth? If you’re a first time mama, probably not. But you’re having a baby not a birth and you’ll be a mama for the rest of your life. So I’m here to help you visualise it so you can manifest it.

Visualisation is the most powerful mind exercise you can do. It’s been shown in neuroscience developments that imagining to almost the same extent as if the process was occurring in real time, creates the same neural pathways in the brain as when the process actually occurs. (The Brain That Changes Itself, Norman Doidge M.D.) 

It’s understandable that it’s hard to imagine what life your baby will look like. You can read all the books and listen to all the stories but every birth and baby are different. But giving some thought to how you’d like your life to look like after you bring your baby home will prepare you for this time of uncertainty.

In many cultures around the world, the first 30- 40 days after birth is a time of rest, nourishing food, relief from household chores and support. It reflects the concept of ‘40 days for 40 years’ and the belief that the right care, support, food and rest can have a life- long impact on a mother’s health and vitality.

First Forty Days

Using a vision board is a useful tool to visualise your first forty days after birth. It’s a visual representation of your goals, hopes and dreams for this time. It consists of images, affirmations and quotes to help you visualise the postpartum you desire.

Traditionally vision boards were a physical board with pictures cut out from magazines and hung up in your house but since Pinterest has 100 billion images to choose from and pin, it’s easier to create a digital vision board.

If you’ve never used Pinterest, prepare to get hooked. It allows you to create a digital board, search for images and quotes and then add them to your board.

Following are instructions on how to create a digital vision board for your first forty days after birth:

Step 1: Make it sacred 

Gather all the tools you’ll need including your journal, a pen and your laptop or ipad.

Grab yourself a cup of tea and a snack

Limit distractions by closing all your other tabs on your laptop or ipad and put your phone on silent.

Set the mood. Turn off the TV, turn on your favourite music, light a candle or diffuse doTERRA essential oils. A diffuser blend for focus is: 4 drops peppermint, 5 drops Wild Orange and 2 drops of frankincense.

Step 2: Visualise your first forty days using your senses

Sitting comfortably with your eyes softly closed. Take a deep breath in and a long breath out. Take a moment to visualise your fourth trimester by engaging all five senses.

Sight: See your perfectly healthy baby and your strong and powerful body. What do you see around you? Who is there with you? Are they helpful and supportive of you resting? Do you have a Sanctuary set up for you and your baby? Where is it in your house? Is there natural light? How much time do you spend at home? Do you like to go for walks with your baby? Do you have any or many visitors? 

Hearing: Is the Sanctuary you’ve created for you and your baby peaceful and quiet? Or is there a door so you can shut yourself away from the hustle and bustle of the rest of the house?

Smell: Are you diffusing essential oils in your room? Or are you using them on your body to support you physically and emotionally? Are there aromatic smells coming from the kitchen where someone you love is making you a meal? 

Touch: Are you wearing comfortable pyjamas? Are they made of silk, satin or organic cotton and do they feel nice on your skin? Is your baby latched easily onto your breast? Do you wear her in a sling or carrier around the house?

Taste: Do you eat warm and nourishing home cooked meals? Are you nourishing yourself with meals from your freezer that you made in batches before your baby arrived? Do your visitors come bearing home cooked meals? Or do they or your partner cook your favourite meals from scratch? Do you have a stash of nourishing treats you can satiate your hunger with while you’re breastfeeding?

Take a deep breath in and a long breath out. Then blink your eyes open. 

Write in your journal what you saw, heard, smelled, touched and tasted. Also write down how you want to feel during the first forty days after birth.

Step 3: Create Your Pinterest Vision Board

  1. Create a Pinterest account
  2. Select the tab with your name
  3. Click on the “+” symbol above your name
  4. Select, “Create Board”
  5. Choose a name for the board that describes how you’d like to feel during the first forty days after birth
  6. Use the description of your board to set an intention or further describe that the board is about. 
  7. To keep your board private, “check” the “Visibility” box
  8. Select, “Create”
  9. Close the pop up window, “Save Some Pins To Your New Board”.

Step 4: Gather Images for your Pinterest Vision Board

1. Find images, quotes, affirmations, recipes or blog posts that resonate with your intention for your first 40 days after birth.

2. When searching on Pinterest, choose:

  • Images that represent how you want to feel, not just things you want
  • Positive and inspirational quotes
  • Affirmations that you can use as mantras
  • Recipes for nourishing food
  • Essential oil blends to support you physically and emotionally

3. Enter a topic like, “breastfeeding mother image” into the “Search” field and the search results will appear

4. Hover over the image you’d like to add to your board, select your board name from the drop down menu and “save”

5. Repeat until you’ve completed your board

If you can’t find what you’re looking for on Pinterest, you can save images from the web or your personal images to Pinterest. On your board, select the “+” symbol above your board name. Select “Create Pin”. Drag and drop your image and add a title.

Step 5: Print Your Vision Board and put it where you can see it

Once you’ve created your Vision Board, print it out. To Print, scroll to the bottom of the Pinterest Vision Board so all the images appear and then select, File from your main menu and “Print”.

Hang it up where you’ll see if often to create a visual reminder of your hopes and dreams for the first forty days after birth. Each time you see it, you’re doing a mini visualisation and strengthening the neural pathways in your brain.

Step 6: Visualise the process of achieving your goals

Alongside visualisation take action to manifest the postpartum you desire. For example, ask your partner, family and friends to help, freeze some meals, go to a breastfeeding class and create a sanctuary in your room where you can rest with your baby. These actions will vary for each new mother depending on her own unique vision.

Tell me in the COMMENTS below.….what is your vision for your postpartum?

Are you a tired, pregnant mama? Get your free 20 minute Guided Deep Relaxation (Yoga Nidra) to take you from exhausted to energised. Fill in your details HERE and I’ll send it to your inbox for you to download.

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Porridge for the First Forty Days

Porridge for the First Forty Days

According to Yoga’s sister Science, Ayurveda, you lose vast amounts of earth (eg.the baby and the placenta), water (amniotic fluid and tears) and fire (through her blood and sweat) during birth and you need to replace these elements to balance your doshas (constitution). You can do this by eating foods that are sweet, warm, oily, simple and moist.

Porridge is the perfect comfort food, easy to digest and can be eaten for breakfast, lunch or dinner in the first forty days after birth when your digestion may be sluggish.

The sweetness of the banana, cinnamon and maple syrup will help boost your oxytocin because of the comforting, nourishing feeling you get when you taste sweet foods. 

Chinese medicine also believe that it’s important for new mums to replace yin and blood which is lost in birth to assist with recovery and to produce good quality breast milk. Adding an egg yolk to your porridge is a good source of nutrients and helps to replace Yin. Add the egg once you’ve turned off the heat on the stove so it doesn’t scramble and stir well. Don’t worry you won’t taste it!

Preparation Time: 5 minutes 

Cooking Time: 10 minutes

Serves: 1

INGREDIENTS:

1/2 cup organic rolled oats 

1 tablespoon of chia seeds 

½- 1 cup of your choice of milk (depending on how creamy you like it)

1 small banana

1 teaspoon of cinnamon

1 teaspoon of ghee

1 egg yolk

1 teaspoon of maple syrup

* omit or add any ingredients to suit your taste buds

METHOD:

  1. Soak oats and chia seeds in half a cup of water overnight in the fridge.
  2. Add ½-1 cup of milk, banana and cinnamon
  3. Cook on low heat, stirring occasionally. Turn off heat when milk has almost absorbed.
  4. Add egg yolk and ghee and stir well
  5. Drizzle maple syrup 
  6. Serve a bowl or a thermos 
  7. Enjoy! 

TIME SAVING TIPS:

Cover the oats with water and put in the fridge just before you hop into bed. Cook it on the stove first thing in the morning before your baby wakes and then store in a thermos so you can eat it when you’re hungry. The porridge will stay warm (and you can pop the lid back on if you get interrupted) and it won’t go gluggy (like it would if you re- heated it).

Tell me in the COMMENTS below.….what toppings do you like to add to your porridge? 

Are you a tired, pregnant mama? Get your free 20 minute Guided Deep Relaxation (Yoga Nidra) to take you from exhausted to energised. Fill in your details HERE and I’ll send it to your inbox for you to download.

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How To Check If You Have Abdominal Separation

How To Check If You Have Abdominal Separation

If you’ve had a baby you’ve probably heard of abdominal separation-  also known as diastasis recti or “mummy’s tummy”. 

It’s caused by the separation of the outermost abdominal muscles during pregnancy. As your uterus expands the layers of your abdominals muscles and the connective tissue to which they attach stretch to make room for your growing baby. Within 6 weeks after birth, your uterus contracts back to its original size but the surrounding abdominal muscles are still stretched and loose.

If you answer “YES” to any of these, you may have abdominal separation:

  • Lower back pain during or after your pregnancy
  • Pelvic instability 
  • Poor posture 
  • Your ‘innie’ belly button became an ‘outie’ 
  • You have a visibly distended ridge running down the midline of your stomach when you sit up in bed, do a sit- up or when you do a back- bend
  • A ’mummy tummy’ that no amount of diet or exercise will shift 

How do I check if I have abdominal separation?

A diastasis is measured in fingers because that’s the easiest way for you to tell exactly how far your muscles have separated. The more fingers you can fit, the worse it is.

Here’s how to check yourself:

  1. Lie on your back with your knees bent, and feet flat on the floor.
  2. Support your head with 1 hand and put your fingertips of your other hand at your navel (with your knuckles parallel to your knees).
  3. With your abdominal muscles relaxed, gently press your fingertips into your belly button.
  4. Peel your head, neck and shoulders off the floor into a “sit- up,” moving your rib cage towards your pelvis (don’t just lift your head).
  5. As your muscles tense, notice how many fingers fit between the rectus abdominis (on the left and right sides).
  6. If you have a diastasis you will be able to feel the rectus abdominis tightening up on either side of your fingers.
  7. Repeat 3 inches above and below your belly button. If you’re separation is more than 2 fingers wide, you may have abdominal separation.
  8. Now check the connective tissue (where the gap is). Turn your fingers the other direction so all 4 fingers are between the gap. With your tummy soft, press towards your spine. The deeper your fingers go, the weaker the connective tissue.

What if I have abdominal separation?

Separated muscles are weak muscles so they can’t support your back and organs. For a strong core, you need to lessen this gap. Strengthening these muscles means better sex, less or no urine leakage when laughing, sneezing or coughing and prevention of a prolapse.

These may make your abdominal separation worse:

  1. Fitness Exercises like sit-ups/ crunches and obliques sit- ups/crunches and push-ups, impact exercises and resistance training which causes intra-abdominal “force” on the connective tissue.
  2. Pilates Exercises like plank, chest lift, criss- cross, seated roll up or any exercises which involve upper body flexion or double leg extension.
  3. Upper Extremity Weight Bearing exercises such as full Plank and Push- Ups on the toes as the connective tissue is weakened by the gravitational force of the organs upon it.
  4. Yoga poses that include extension of the thoracic and lumbar spine: Upward facing dog, wheel, bow and camel to name a few.
  5. Rocking up to sitting from a lying position or sitting straight up in bed.
  6. Wearing a front loading baby carrier.

What can I do to fix it?

Before you return to the gym or running, start with Postnatal or Mama and Baby Pilates which is tailored to women with abdominal exercises. It’ll help strengthen your transverse abdominals (the deepest layer of your abdominals) rather than the superficial ones (your six pack) and give you a flatter stomach.

How long will it take to get better?

It all depends on how often you do your transverse abdominis (deep core) exercises and if you do any exercises/ activities that can make it worse.

What else can I do?

Go and see a Women’s Health Physio and get it checked. They’ll advise you what exercises to avoid or modify.

Tell me in the COMMENTS below.….did you check if you have abdominal separation? And did you find these instructions helpful?

Are you a new mama in Milton Ulladulla? Mama & Baby Pilates is on Tuesdays at 10.30am. For more info, CLICK HERE

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Here’s a Quick Way to Fill Your Freezer

Here’s a Quick Way to Fill Your Freezer

Do you remember being ravenous when breastfeeding your first born? But you were so exhausted the last thing you felt like doing was cooking. And besides, cooking one- handed is a learned skill. So until you waited for your hubbie to come home from work, you devoured a pack of Tim Tams.

Make it easier on yourself this time and as the Girl Guides say, “Be Prepared”. You’ve probably already got everything under the sun for your new baby so instead of having a Baby Shower, why not have a “Fill Your Freezer Party”?

It’s similar to baby shower in that you invite your closest family and friends but instead of giving you gifts for your baby, they gift you their time. And rather than playing the same old games, you’ll cook a bunch of meals together for you to store in your freezer to eat once your hubbie has gone back to work and your visitors have disappeared.

In her book, “the first forty days, Heng Ou says, “women have gathered in circles around the kitchen table to “put up” provisions in the larder for the season ahead.”

It’s the perfect way to gather your tribe before your baby arrives and enlist their support. As the guest of honour, ask your mama, sister or best friend to help you plan ahead and on the day.

Follow these steps to organise your “Fill Your Freezer Party” so you can enjoy the planning process and the party.

4- 6 WEEKS IN ADVANCE

1. Set a date
Any time between 32- 38 weeks is a good time to start preparing food for your postpartum.

2. Choose the venue
If your kitchen is too small, ask family or friends to host it.

3. Create a guest list
Include family and friends that don’t enjoy cooking. They can help out by labelling the containers, washing up or stacking the dishwasher or keeping an eye on things in the stove or the oven.

4. Organise food for your guests
You don’t need to do it all. Ask your tribe to bring a plate of food to share or a bottle of wine or Seedlip (a non- alcoholic spirit that you can enjoy too). Make a list of the food and drink you’d like to serve and add it to your So Kind Registry. Your family and friends can choose what they’d like to bring from your list and ensure you don’t end up with only cheese and crackers.

5. Send out the invites
Send out the invites 4- 6 weeks in advance to give guests time to find a babysitter. I’m a huge fan of evite which enables you to send free invites via text, email or a shareable link, track RSVPs and send messages to your guests. Make it clear on the invite that instead of bringing a gift you’d love them to help you fill your freezer and bring a plate or something to drink. Include the link to your So Kind Registry.

2- 3 WEEKS IN ADVANCE

6. Make a list of your favourite freezer friendly meals and snacks
Meals you enjoy boost oxytocin which improves digestion, increases nutritional uptake and balances your appetite- all of which will help with your postpartum recovery. Foods like broths, soups, stews, casseroles are very healing and nourishing and perfect for freezing. Having nutritious snacks on hand will keep you satisfied and stop you reaching for packets of biscuits laden with sugar and guilt. Bliss balls, muffins, slices and banana bread are all good options.

7. Find recipes, print and laminate them
One pot meals are the easiest. Some of my favourite websites for recipes are: Low Tox Life, Well Nourished, The Healthy Chef, Honest to Goodness, Brenda Janschek, Star Anise Organic and Wholefoods Simply

8. Make a list of the ingredients to buy
Make a double batch of all your meals so double the ingredients. Create a list on the Wunderlist App and add all the ingredients for the recipes you’ve chosen. Share it with your mama, sister or best friend. When they buy any of the ingredients they can “tick it” off the list so all Users will know what has and hasn’t been bought yet. Don’t forget to add labels to your list.

9. Check the host has enough cooking equipment, tables and chairs
Look at the recipes to see what equipment you’ll need to cook them. If you don’t have enough space on your kitchen island and dining table to prepare meals, borrow cooking equipment, tables and chairs from family and friends.

10. Prepare your freezer
If you don’t have a big enough freezer, hire a deep freezer from Radio Rentals, loan one from a friend or ask your friends and family to store some of the meals in their freezers. If you’re cooking at a friend’s house, bring an esky or cooler bag or two to bring your meals home in. Ask your friends to load into your car and have your hubbie empty the car when you get home.

A WEEK IN ADVANCE

11. Gather your glass jars or containers to store meals
Save money and the environment by reusing your glass jars to store and freeze your soups and broths. For casseroles and stews, store them in glass containers. Or ask your guests to bring one with them.

12. Create a plan
Create a rough idea of how you’d like the day to pan out. For example, allow 15- 20 minutes for guests to arrive, time for getting to know one another, cooking, packing, cleaning and socialising. Decide in advance how many cooking teams you’ll need and how many guests you’ll put in each team.

THE DAY BEFORE

13. Ask your mama, sister or best friend to go shopping for the ingredients
You can buy them from Coles, Woolworths or Aldi or have them home delivered. If you’d prefer organic ingredients, buy them from your local farmers market or wholefoods store.

ON THE DAY

14. Set up workstations
Allocate space for workstations, then allocate a recipe to each station. Put laminated recipe, ingredients, cooking equipment, storage containers and labels and a pen on appropriate station.

15. Set up a “food and drink station”
Set aside an area for the plates of food and drink your guests will bring and set up drinking glasses, crockery and cutlery.

16. When guests arrive
Ask guests to put their food or drink on the food and drink station and to help themselves. Before you begin cooking, put guests into teams and allocate them a station. Explain what to do and how to do it. You may like to start with a game or an ice- breaker.

17. Divide portions into storage containers or jars and label them
Once a meal is cooked, have guests divide portions into storage containers or jars and label them. (The size and number of portions will depend on the size of your family). Once cool, put into your freezer.

18. Clean Up
If you have a non- cooking guest, you can have them cleaning as the day progresses or you can take turns washing and drying or packing the dishwasher.

19. Celebrate
Once everyone is finished cooking, kick back and relax, play a game or ask your guests to send a wish to the pregnant mama.

Not convinced a Freezer Party could work for you?

1. Double Batch: From 32 weeks, start making double batches of your evening meals. Eat one and freeze the other.

2. Pot- Luck Dinner: Invite your family and friends to a “pot- luck” dinner where they prepare the meal at home, store it in a container, bring it to your ‘baby shower’ and you can store it in your freezer.

Tell me in the COMMENTS below.….what’s your favourite freezer meal?

Are you a tired, pregnant mama? Get your free 20 minute Guided Deep Relaxation (Yoga Nidra) to take you from exhausted to energised. Fill in your details HERE and I’ll send it to your inbox for you to download.

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Top 5 Tips For Coping With Sleep Deprivation

Top 5 Tips For Coping With Sleep Deprivation

Sleep deprivation is inevitable for new mamas Parents of a newborn will lose anywhere between 400-750 hours sleep in the first year alone. 

Here’s my Top 5 Tips for Coping with Sleep Deprivation:

1. Guided Deep Relaxation (Yoga Nidra)

Don’t get put off by the name. Despite the word “yoga”, it’s as easy as lying on the floor or your bed and listening to a guided relaxation. Research suggests that a 20 minute Guided Deep Relaxation known as Yoga Nidra is equal to 3 hours sleep. During Yoga Nidra, your mind and body go into a state of deep relaxation unlike regular sleep so it’s the ultimate way to combat sleep deprivation. 

Yoga nidra is for everyone including beginners, pregnant women and new mamas. You don’t need any props, but you can use an eye pillow or eye mask, a blanket and earphones to make yourself comfortable. If you’re pregnant and in your third trimester, lie on your side with a pillow between your knees and under your head. 

Here’s How:

Begin by lying on your bed or the floor. Turn your phone onto “Do Not Disturb” so you won’t be interrupted by a call, text or alert. Choose a yoga nidra from YouTube (search for “postnatal yoga nidra”), put your headphones on, cover your body with a blanket and your eyes with an eye pillow or eye mask, close your eyes and enjoy. 

Best time to do it:

  • When your little one has a nap. 
  • If your partner is home, ask them to play with your little one(s) while you do it in your bedroom with the door closed and earphones in.
  • If you’re struggling to get through the afternoon and wondering how you’ll make it to bedtime, give your baby a toy or if they’re older let them watch an episode of Playschool while you do it nearby.
  • If you’re the passenger in the car on a long road trip.
  • If you get insomnia, do it before bed. It’ll help you fall asleep and improve the quality of your sleep.

Yoga Nidra for Mums

2. Legs Up The Wall (viparita karani)

If you don’t have time for yoga nidra, this is a good second best way to cope with sleep deprivation. As the name suggests, it’s as easy as elevating your legs. When your heart is lower than your feet it doesn’t have to pump as hard to return blood from the lower body. Your resting heart rate will fall and after 5 minutes you’ll feel relaxed and recharged. 

Legs Up The Wall is for everyone including beginners, pregnant women and new mamas. You don’t need a yoga mat- just a wall or a chair. If you’re pregnant and you feel light headed or breathless, stop. Instead sit on a chair or the couch and elevate your feet with a pile of cushions on the coffee table (great for getting rid of cankles).

Here’s How:

  • If you’re using a blanket and an eye pillow, have them close by. Sit on the floor with your right hip close to the wall. Using your hands to support you, lean back, swing your legs up onto the wall and slowly ease your shoulders and head down onto the floor.
  • If your hamstrings are tight, wriggle away from the wall and bend your knees a little so that your buttocks is on the floor.
  • Drape a blanket over your legs if you like.
  • Put your eye pillow or eye mask on and close your eyes. 
  • Rest your hands on your belly. After pregnancy, it’s soothing to reconnect with this area but also a reminder to breathe into your belly. 
  • Lay here for about 5 minutes (stay for longer if it feels good and your feet haven’t fallen asleep).

Best time to do it:

  • After your put your baby to bed.
  • Once your baby has good head control, sit your baby on your belly with their back against your legs (support them with your hands).
  • While you’re breastfeeding.
  • Before you go to sleep, lie on your bed and put your legs up the wall.

Legs Up The Wall

3. Gentle Stretching

After birth, the general rule in regards to returning to exercise is 6 weeks for a vaginal delivery and 8 weeks for a c- section. But gentle stretching isn’t in the same category as running or going back to the gym.

Birth, sitting for hours feeding your baby, walking with your baby in a carrier and lack of sleep can leave your lower back, hips, neck, shoulders and wrists very tight and sore. Gentle stretching can help to ease your pain and help you cope with sleep deprivation. 

Here’s How:

If your baby wants to be held, do my Baby Wearing Yoga sequence with your baby in a carrier or wrap HERE.

You can ease back into yoga when you feel ready. Yin Yoga will give you an incredible stretch and recharge your batteries. Going to a yoga class may not be possible, but doing a class online while your baby naps or with them playing alongside you is a good option. Check out Yoga Glo

Best time to do it:

  • While your baby is asleep in a carrier or wrap.
  • When your baby is napping.
  • Ask your partner, a friend or family member to look after your baby for an hour.
  • While your baby is asleep in the pram, walk to a park or the beach and stretch in the shade while you get some fresh air.
  • If your baby is awake, do yoga with them on a rug beside you while they soak up their surroundings. Check out my Baby Yoga sequences on my YouTube channel for some fun for them too.

Stretching for Mums

4. Essential Oils

Instead of reaching for coffee when you have a 3pm slump, use essential oils for an instant pick- me- up.

Here’s How:

Place a drop of peppermint, wild orange and frankincense in the palms of your hand, rub them together, close your eyes (otherwise the oils will sting your eyes) then cup your hands over your nose and inhale deeply. Then rub your hands on the back of your neck (wash your hands thoroughly before you pick up your baby). 

Best time to do it:

  • Whenever and wherever you need a pick- me- up. Carry them in your nappy bag so they’re always on hand.

 

To find out why I choose doTERRA essential oils and how to get your hands on them at wholesale prices, CLICK HERE

5. Ask for help

You know the saying, “It takes a village to raise a child”? Well it also take a village to raise a mama. Filling your cup isn’t a luxury, it’s a necessity. In the first year of mamahood, this doesn’t mean going for a pedicure or buying a scented candle. It’s the small things that recharge your batteries so you can get up to your baby multiple times a night and still be a loving partner, sister and friend.

Have the courage to ask your partner, a friend or family member to take your baby for a walk while you have a shower and wash your hair, do a 20 minute yoga nidra, do some stretching or go for a walk. It’s not selfish, it’s a necessity. It might help if you think of it as a way for someone else to spend some quality time with your baby without you looking over their shoulder.

Postpartum Support

There’s always something to do as a mama; cleaning, washing, laundry, cooking etc. but it can wait. Use the small pockets of time throughout your day for self- care. Rather than scrolling facebook or instagram, do a yoga nidra or enjoy a hot cup of tea. Make YOU a priority.

If you’re pregnant, start building your village now. Create a postnatal plan and have a think about who you can call on for help.

Are you pregnant? Get your free Guided Deep Relaxation (Yoga Nidra). Fill in your details HERE and I’ll send it straight to your inbox for you to download.

I’d love to hear your comments and questions in the COMMENTS below.

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