Namaste Yoga Mamas.
I'm Emma from Becoming Mummy Yoga.
And in this meditation,
We will combine box breathing and positive affirmation to help calm the nervous system and prepare for a positive birthing experience.
We cannot control every birth outcome,
But preparing with a positive mindset can help calm fears,
Reduce stress about labour and birth,
And help us to cope with any unexpected medical issues or outcomes that you may have to face along the way.
Regardless of the method of the birth,
It is possible to feel grounded and to have a loving and connected experience.
And it is also possible to cope with difficult,
Painful or traumatic outcomes if you have the right support and mindset tools to help you.
This is just one of the lessons I learned through four very different birthing experiences,
Some of which involved significant physical and emotional trauma,
But most of which I processed and moved through and continued loving my babies and being gentle with myself through the process.
One of the effective methods I found to calm the body and mind is box breathing.
And one of the ways I prepared a positive birthing mindset is affirmation.
So this meditation aims to bring both together to help you to become more ready to experience a connected and joyful birth,
The birth of your dreams,
As well as setting you up to cope just as well as you possibly can with the many ways that situations can change before or during labor or your birth experience.
This is a safe practice for pregnancy.
However,
If you find the duration of the holding in the box breath to be difficult,
You could feel free to modify it as needed.
The idea is to avoid strain.
Exploring the edge of your comfort zone is always encouraged,
But take care never to tip over and do any true or lasting discomfort or pain.
If holding the breath to a count of four proves to be too much,
You could always count to two or three instead.
You'll still get the benefit.
Take a moment now to settle into a comfortable position,
Ideally seated with the hips elevated above the knees.
You could do this by sitting on a pillow or a bolster.
The spine will be comfortably upright or you can have it supported against a wall.
If it's better for you,
You could choose to sit in a chair instead.
Just make sure you have a good back rest.
If you needed to lay down instead,
The left side is preferred.
With a bolster or some pillows to support the right leg from the knee to the ankle.
And adding a pillow or a folded towel to support the neck.
Additional pillows could be used to support the right arm and to wedge underneath your baby bump if needed for comfort.
Close your eyes if you're comfortable or rest the gaze unfocused on a place in front of you.
Notice the support beneath you.
Making sure you are very comfortable.
If there is anything that would make you even 5 or 10% more comfortable.
See if you can make those adjustments now.
Begin to notice the natural breathing pattern.
In and out.
Like the tide.
The waves of breath ebb and flow.
When you are ready.
Begin to count and inhale from 1 to 10.
Up to 4.
Then hold at the top for a count of 4.
Exhale for a count of four.
And finally abstain from breath for another 4.
Continue this box breath pattern,
Inhale to release.
Hold,
Two,
Three 4,
Out,
2,
3,
4,
Without,
2,
3,
4 in 2 3 4 Hold.
Three.
Out.
3.
Or without.
2.
.
.
3.
.
.
4.
.
.
In.
.
.
To.
.
.
3.
Hold 2 3 4 Out 2 3 4 Without 2 3 4 in.
True.
3.
Bye.
Hold.
Three.
Four.
Out,
2,
3,
4,
Without,
2,
3,
4,
Continue in your own rhythm in,
Old and with a hat.
Remember,
If at any time you need to shorten the duration,
You try counting to three instead.
If you've got more spaciousness,
You could count up to 5.
And whenever you are ready.
You can finish the round you are on.
Leaving off after the without breath stage that follows the end of an exhale.
Keep the eyes closed if you can.
You can repeat the affirmations to come,
Silently or out loud,
Or simply let them wash over you,
Trusting that your subconscious mind is committing them to memory.
I am safe and my body knows what to do.
My baby is safe.
Each breath brings me deeper into calm.
My baby and I are working together.
When the time is precisely right,
I will labour well.
I will soften,
I will open,
I will surrender to the beauty of the process.
I trust my body's wisdom.
Every surge will bring me closer to meeting my baby.
I will cope well with increasing intensity as my cervix opens and my baby edges closer to birth.
I trust my baby will descend with ease,
And my body will open with love and joy.
I trust I can surrender entirely to the birthing process.
Resting well between surges.
Finding my true inner power.
And birthing this baby with love.
My baby knows how to find an optimal position to enter the world.
My body can do this.
My pelvis will shift and open as it needs.
My mind will stay clear and calm.
My cervix and perineum will soften and open with ease and grace to allow this baby to be gently and safely breathed earthside.
I believe I can,
And so I will.
I bring calm focus into this birthing partnership.
I take joy in the idea that the power of the surges within my body will bring us closer to meeting.
I breathe peace into every part of me.
I anticipate this birth with love,
Trust and joy.
I am surrounded by support and strength.
My mind is calm,
My body is soft and ready.
I welcome this experience with courage and deep connection to myself and to my baby.
I recognize labor as an activity of love and a working of strong,
Amazing muscles.
Though these amazing muscles may tire.
And my mind may start to resist.
I will seek and find the beauty and joy of the exertion and energy that I put into bringing my baby into my loving arms.
I believe in myself.
I believe in my baby.
I am strong and my body and mind can handle birthing with calm,
Connection,
Focus and presence.
I am prepared to meet any turns my birthing experience may take.
I trust my intuition and surrender to the unknown with calm presence.
I breathe in strength and I breathe out confidence.
My body is prepared for birth.
I believe I can have a positive birthing experience.
I am ready,
Willing and able to birth my baby safely.
And in a loving and connected way.
Now gently bring the attention back to the space around you.
Trust that the benefits of this practice will continue permeating the subconscious mind.
Positively influencing your mindset.
And inducing calm confidence.
Notice the support beneath you Notice any sensations on the skin.
Any sounds around you.
And only when you are feeling ready.
Will you gently allow the eyes to open.
Please come back to this meditation anytime you need a reset.
Remember the tools of box breath.
And affirmation.
As you can take those into your everyday life and learn to practice them on your own.
Even just a few minutes of either one or both will help you.
Namaste.
