Appendix H

POWER OF RHYTHMS AND RITUALS

Developing rituals means defining what, when and how you will do certain things on a regular basis If you develop some healthy habits and create structures and routines for your well-being in this crucial period, it will not only help you cope better during this phase but also be beneficial to streamline your life in the long run.

You can choose a set of rituals for yourself for every aspect of your well-being. A few that you may consider are:

• Have a highly nutritious and balanced diet including green vegetables, fruits and nuts, whole grains, low fat dairy, almonds, honey, coconut water, herbs like ginger, cinnamon, etc.
• Drink lots of fluids and keep yourself hydrated.
• Make sure that you have your supplements at a specific time of the day.
• Set time for doing breathing exercises. To ensure a rich supply of oxygen to your baby, take 4-5 deep breaths a few times a day. Anulom Vilom Pranayama (alternate nostrils breathing) is a great way to oxygenate yourself and your baby. By doing Bhramari and Om Chanting Pranayama, relaxation comes easy.
• Take out time for any form of exercise, whatever fits into your routine, like yoga, stretching, or going for a walk.
• Make some skin care routine that includes cleansing, exfoliating, toning, moisturizing, applying sun screen, face mask/pack, anti-aging/deep nourishing cream at night.
• Find the time when you can indulge in a power nap.
• Give yourself a massage or get a massage done by a therapist on a regular basis.
• Put some essential oils to your bathing water so you can reap the benefits of both bathing and aromatherapy.
• Chew mint leaves, fennel (saunf), basil leaves (tulsi) for instant mouth freshness and cloves, cardamom seeds can treat tooth and gum infections.
• Practice meditation for 15-20 minutes at least once a day.
• Take out time to listening to soothing relaxing music. Diffuse an aroma while listening to soothing music or while meditating to make it more rejuvenating.
• Practicing constant gratitude and affirmations is important to keep yourself uplifted.
• Spend some time in nature.
• Place your hands on your belly several times a day and send loving thoughts to your baby.

Make a morning routine:

• Fix up an early waking time.
• Start your day in a serene and relaxed state.
• Set the tone of the day with energizing morning rituals. Go for a walk, breathe the fresh air, do some stretching exercises, yoga and pranayama.

Make a bedtime routine:

• Cut yourself from technology a few hours before you go to sleep.
• Journal each day about your experiences.
• Adopt a relaxation ritual—meditation, a few deep breaths, gratitude work, pleasant reading.
• Allow yourself to let go and declare the day as ‘complete’ so that you are not carrying any baggage to the next day.