Welcome to this pregnancy relaxation audio.
I'm going to take you on a journey designed to relax your body,
Calm your mind and connect you with your baby.
This audio is designed for those planning a natural birth and can be used daily to prepare you for your baby's birthday.
Firstly,
Find yourself a warm,
Quiet,
Comfortable place.
A comfy chair,
Your bed or a mat on the floor.
Whatever is comfortable for you.
Or perhaps you would prefer to be outside where you can hear the breeze gently rustling leaves or where the sun tenderly warms your skin.
A place where the elements can enhance your natural relaxation experience.
Wherever you are,
Make sure it is a place where you have some control over your environment so that you can eliminate interruptions and distractions.
Now find a comfortable position where your pelvis and baby are supported.
Utilise pillows and blankets to add to your comfort.
You may want to rest your hand on your belly and make contact with your baby.
You may feel your baby moving within you.
Treasure these moments that are a blessing that only you can truly experience.
A secret communication between you and your baby.
This is your child that will soon join you in your journey of life.
Send them love and warmth.
Now take a deep,
Slow breath in through your nose.
Feel your lungs,
Stretch them a little.
And as you release your breath out through your nose,
Allow your eyelids to gently close if they haven't already.
Notice what areas of your body are in contact with the surface you are resting on.
Feel your body sink into the surface,
Letting your muscles release.
Continue the slow,
Deep breaths.
Breathing in for four counts and out for six.
In,
Two,
Three,
Four.
And out,
Two,
Three,
Four,
Five,
Six.
Continue to breathe this way.
Deep breathing provides you and your baby with plenty of oxygen,
Vital nutrients and helps you enter a deep relaxation.
Now allow your mind to choose a special place.
It might be by a river,
The beach or in the quietness of a forest.
It might be a place you know well or a place you create in your mind.
Let your mind clear itself of all other thoughts.
Just focus on your breath and see yourself in this special place.
It's a safe place and no one else is there.
See yourself walking in this space.
You can feel the ground beneath you,
The roughness touching the soles of your feet.
Picture the colours,
Textures and smells around you.
And if your mind wanders to other things,
Just bring your focus back to your breath.
In,
Two,
Three,
Four.
And out,
Two,
Three,
Four,
Five,
Six.
Now in a moment,
I'm going to count down from ten and I want you to imagine a wave of relaxation passing from your head slowly down to your feet.
Use this technique to enter a deeper relaxation.
Ten,
Feel the wave pass over your head and down your face.
Let it soften your facial muscles and particularly your jaw.
Nine,
The wave continues over your neck and chest and you go deeper.
Deeper into relaxation.
Eight,
Travelling down your arms.
Let your arms sit heavily onto the surface they are touching.
Seven,
Feel the wave travel through your hands to your fingertips.
Six,
Then let it travel from your chest to your abdomen like a blanket of warmth passing through your body.
Five,
Let it flow across your baby and past your hips.
Let your bottom cheeks release any tension you are holding onto.
Four,
Let the energy pass down your thighs,
Letting the muscles release and become heavier as you enter a deeper relaxation.
Three,
The wave of relaxation travels over your knees and down through your calves.
Two,
From your calves let it flow down your ankles.
And one,
Let it pass through your feet,
Leaving your body heavy and in a deep relaxation.
Now stay within this deep level of relaxation as we create a beautiful visual of your birth.
Feel a happiness within you as you let your mind take you to your baby's birthing day.
On the day of baby's arrival,
Your body knows what to do.
Women are designed to birth.
Trust your body and its natural abilities.
See yourself birthing in your chosen place,
With your chosen care providers and your chosen support people around you.
Birthing your baby with confidence and strength.
Labour can be challenging,
So go deep inside yourself and find where you keep your strength.
You will need to call upon this inner strength at some time or at multiple times throughout your labour.
Know that you have the strength within you to get through the challenges that may face you.
You may have heard the saying,
The pain cannot be stronger than you because it is from you.
Use this mantra if it resonates with you.
Knowing that it is true,
You can birth your baby no matter the intensity you may be experiencing.
Trust in yourself,
Trust in your care providers and visualise the birth you desire.
If you want to birth in water,
See yourself entering the water.
If you want to birth on your knees,
See yourself kneeling down onto your knees and surrendering to your labour.
You will get feedback from your body and your baby.
Listen to this feedback and let it guide you.
Feel the pressure of your baby entering the birth canal.
Feel it coming downward with each wave of energy.
As your baby starts to crown,
Imagine yourself calm and focused.
Using your determination and steady breath to bring your baby into this world.
Imagine the joy of that final release as your baby leaves your body and enters this world as an individual being.
Bring your baby to your chest.
Meet and touch it for the first time.
Feel their skin on yours.
Feel the emotion that comes with this.
After carrying your baby throughout your pregnancy,
Then bringing them into this world and finally getting to meet them face to face.
Just stay here for a moment,
Enjoying this incredibly rewarding joy of a mother's love for her child.
And as you continue your slow breathing in for four.
.
.
And out for six.
Start to bring your mind back to your breath.
Notice the air pass through your nose in and out.
Allow your awareness to gradually return to the surface your body is resting on.
Notice any differences you feel about yourself.
Are you feeling lighter?
Calmer?
Revitalized?
Relaxed?
Do you feel happy,
Energized and excited for your birth?
Take these feelings with you as you approach the rest of your day.
And maintain the positive mindset when approaching your baby's arrival.
When you are ready,
You can gently open your eyes,
Bringing yourself back to your space.
And remember,
You are strong.
You are powerful.
You are in tune with your body.
You are going to be a wonderful mother.
You can do it.
