This Simple Guided Practice Will Replace Your End of Day Slump

One of the paradoxes of pregnancy - you can be battling constant fatigue but find it very difficult to rest. All while people are unhelpfully telling you to sleep now, because you won’t sleep when the baby gets here… :(

When you’re used to being on-the-go all the time - it can be disappointing and challenging when it feels like low energy is interrupting your flow, and that your life is already changing.

In these situations, I recommend a self-care practice called constructive rest. It combines one of my favorite activities (lying down!) with mindful awareness to find alignment. There are times and places to slow down, and we’re going to use this to our advantage.

(Time length: 13:05)

Why practice constructive rest?

• To unwind after a long day or commute.

• To relieve pressure on your back, neck, and shoulders.

• To slow down your breathing when you’re feeling anxious.

• To quiet the mind and body before bed if you have difficulty sleeping.

• To be kind to yourself when you’re experiencing low energy.

• To observe and process the changes in ourselves.

How to set up:

• Beds can be lumpy, so it’s optimal to do this on a firm, yet comfortable surface like a carpeted floor or yoga mat. You can use a pregnancy-specific pillow if you have one you like, or you can experiment with using multiple pillows for support.

• Make sure your head is supported with a pillow to take pressure off your neck and shoulders. You can also use a folded blanket or towel as I’ve done here.

• You can hug a pillow to support your top arm and shoulder.

• To keep your hips level (especially important if you’re having hip pain) you can support the top leg with a pillow as pictured here, or have both knees bent with a pillow between them.

• If you are experiencing sciatic pain on one side, lie on your unaffected side. If you have sciatic pain on both sides, lie on your less affected side.

• Some people like putting an additional pillow between their ankles.

In our society, we tend to place great value on working and being “productive” but this practice teaches us that rest can be “constructive.” Pressing pause in this way can be a valuable way to take care of yourself.

How did this practice work for you? What are ways you find rest? How do you deal with change?

For further help, see me for hands-on, individualized coaching at your location in Chicago or via Skype.