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Mindfulness Mini‑Playbook (pregnancy + postnatal)

A simple, practical handout to help you get started. No special set‑up, no perfect calm required.

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What mindfulness means (in plain terms)

Mindfulness is practising noticing what’s happening (thoughts, feelings, body sensations) and coming back to the present without getting pulled into a spiral.

It doesn’t stop thoughts. It helps you notice them earlier and regain control of the situation.

When this is useful

Use this when:

The one reset to learn by heart (30–60 seconds): S.A.F.E.

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S — Stop: pause. Put both feet on the floor.

A — Anchor: pick one anchor (feet / hands / 3 things you can see).

F — Feel: one longer exhale (or 3 slower exhales).

E — Engage: one small next step (water / sit / text / reduce input).

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Pick your anchor (quick guide)

If the main issue is… Anchor Engage (one next step)
Panic / racing body Feet + 3 ordinary things you can see Water · Sit down · Text someone
Thoughts looping Hands (10 seconds) + name the loop once Write: “The next right step is…”
Overwhelm / too much input Eyes open + one sound Reduce input · Meet one body need first

Longer mindful practices (2–5 minutes)

Use these when you have a bit more space. You can stop early.

1) Panic (2–5 minutes)

  1. Feet on floor. Drop shoulders.
  2. Name 3 ordinary things you can see.
  3. Do 5 slower exhales.