First Trimester Wellness Wonders

First Trimester Wellness Wonders

Pregnancy can be both exciting and challenging—while the body undergoes many changes. We’ve asked Miranda’s friend and Intuitive Healer, Onkar Ryan, her advice on how to get through the day during the often difficult first trimester.

In the first trimester of pregnancy, a woman may experience bouts of morning sickness, mood swings, fatigue, cravings and body changes.  I have developed this simple guide to help you maneuver your day so you can feel good during these first three months as these changes take place.

A Snack Bag

One of the best tips for morning sickness is to eat a healthy snack with protein every half hour to hour. Take a bag of nuts or a pouch of almond butter with you wherever you go.  Nausea, which many of us experience is because we aren’t eating enough protein and we don’t eat often enough.  I always kept a small bag of snacks in my car as well as water. In my snack bag, I liked having almond butter packs with an apple and some rice crackers.

Long Deep Breathing

Find time in your day to take a moment and focus on your breath.  Inhaling and exhaling through your nose for 3 minutes with your eyes closed.  Either sitting on the floor if it’s comfortable, in a chair or on your bed.  
Bring your hands on your belly and connect with the life that is happening within you. In the yogic tradition, they say it is in utero the baby learns how to breathe. So, breathing deeply with awareness also helps your baby learn to breathe deeply and use the breath as a tool for calm, focus and ease.

Take a Walk Outside

Walking is one of the best exercises you can do for your baby and body.  The motion that happens while walking prepares your body for birth.  Our teacher Yogi Bhajan, told us to walk 5 miles a day.  If you don’t have the time or the energy to walk 5 miles, get out and walk for at least 15-30 minutes every day.  It is the best exercise over anything you do while you are pregnant.


A happy momma = a happy baby”.  The baby feels most of what we feel. If we feel good and flexible about the changes that are happening with our body, it gives the baby a sense of security and love.  Try this affirmation, out loud or silently:


“I AM Bountiful, I AM Blissful, I AM Beautiful, I AM, I AM.”  Repeat this 11 times a day.


I like to recite it mentally when I walk.  However, you can repeat it anywhere at any time.




During the first 2-3 months, you may sleep much more as your body is producing high levels of the hormone progesterone.  Any cat naps you can take during the day will help with your mood and reduce feelings of fatigue.

Try these steps in your day and create a routine around it to support you.  Your mind, body, baby and your family will thank you!

Onkar xxx


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