Hello,
I'm Heather and welcome to Reducing Birth Anxiety.
Meeting birth with trust,
Even in the unknown.
Let's begin by finding a position that feels as comfortable and supportive as possible for your body right now.
You might be sitting,
Lying down,
Or gently propped with pillows.
There is no need to hold yourself in any particular way.
You are allowed to adjust,
Move,
Or change positions at any time.
Take a moment to notice the places where your body is being supported.
The surface beneath you and how your body is being held.
Allow yourself to arrive here.
Now bring your attention to your breathing.
There's nothing you need to change.
Simply notice the natural rhythm of your breath.
The inhale and the exhale.
If it feels helpful,
Begin to slow the breath just slightly.
Breathing in through the nose and breathing out through the mouth.
With each exhale,
Allow your shoulders to soften.
Your jaw to relax,
And your belly to be at ease.
You are not doing anything wrong by feeling anxious.
Your nervous system is responding to uncertainty,
And uncertainty is real.
We are not here to erase fear,
But to create enough safety that fear does not have to run the birthing experience.
As you breathe,
Imagine creating just a little more space inside your body.
A space for sensation,
A space for emotion,
A space for not knowing.
And with each exhale,
Allow your body to release anything it does not need to hold.
In this moment,
Thoughts may come and go,
Questions,
Worries,
Images of the future,
And that's okay.
When you notice your mind moving ahead,
Gently guide your attention back to the present moment.
Back to your breath.
Back to your body.
Now begin to lengthen the exhale slightly.
Breathe in for a count of four.
And breathe out for a count of six,
If it feels steady and manageable.
Longer exhales help your nervous system remember that you are safe.
As your body settles,
Bring awareness gently to the top of your head.
You may sense warmth,
Softness,
Or ease beginning there.
You don't need to picture anything clearly.
Simply allow a gentle feeling of presence emerge.
This warmth slowly spreads downward across your scalp,
Your forehead,
Around your eyes and face.
Allow the muscles of your neck and shoulders to soften.
Your upper back,
Release just a little.
This warmth continues through your chest and into your belly,
The place where you and your baby are connected.
Take a moment to simply notice that connection.
There is no need to analyze it.
Just acknowledge that you are here together.
Now,
Silently or out loud,
You may speak to your baby.
You might say,
I am here.
We are safe.
We are in this together.
Gently rub your baby bump and remember that bodies have their own timing.
Babies have their own ways of being.
You may gently offer an invitation to your baby.
You are welcome to explore more space.
You are welcome to find a position that feels comfortable,
Supportive,
And prepared to meet the world.
Remember that your body is still doing its best.
Your baby is wise.
Now imagine or sense a feeling of steady support surrounding both you and your baby.
Not a rigid shield,
But a calm,
Responsive container.
Within this space,
You are allowed to feel hopeful and afraid at the same time.
Confident and uncertain.
Strong and vulnerable.
Other people's stories may exist around you.
Stories of birth,
Complications,
Interventions,
And outcomes.
You do not need to push them away.
Instead,
Notice that they move past you like background noise.
You may acknowledge them and then let them continue on without settling inside you.
You are welcome to find your body.
What matters most is your experience,
Your body,
Your baby,
This moment.
Now bring your attention to the fear of the unknown.
The questions that don't have clear answers.
The possibility of things unfolding differently than expected.
Notice where that fear lives in your body.
There is no need to change it.
Place a gentle hand there if it feels supportive.
And breathe into that place.
You might silently say,
I don't need to know everything right now.
I can meet this one step at a time.
Uncertainty does not mean danger.
Your body has resources.
You have support available to you.
You are allowed to make informed,
Empowered choices as things unfold.
Now return again to your breath.
Feel the rise and fall.
The steady rhythm that continues without effort.
Each breath reminds your nervous system that you can stay present.
Even when the future feels unclear.
Take a few moments.
Breathing.
Softening.
Allowing.
Letting.
If thoughts about birth,
Positioning,
Or complications arise,
Acknowledge them gently.
And return to the sensation of being held right now.
You are not alone in this.
Your body is not failing you.
Your baby is not resisting you.
There is intelligence here.
Even when it looks different than expected.
Stay here for a few more breaths.
And when you're ready,
Begin to bring awareness back to the room.
Notice the surface beneath you.
Begin to move your fingers or toes.
Take one final slow breath in.
And a full breath out.
Carry this sense of steadiness with you.
Into the questions.
Into the appointments.
Into the waiting.
Knowing that you can return to this grounding whenever you need.
