Instinctive Birth - by Abigail Poulton

COURSE

Instinctive Birth

With Abigail Poulton

This 10-day Instinctive Birth meditation and supportive breathing course seeks to support you in your journey toward an instinctive and embodied birth. Imagine a birthing experience where you feel confident and calm. Imagine a birthing experience where you trust your body and your baby to birth instinctively; as nature intended. Imagine resting securely in the knowledge that you and your baby are divinely designed for this life-altering journey. Comprising of visualization, contemplation, and deep restoration meditation, you will be guided on a meditative journey that will ignite an unshakeable belief that you are able to have the birth experience of YOUR choosing. This is so you can step forward with an empowered and clear mindset as you stride into the birth portal. As well as supportive guided meditation, you will be taught and given time and space to explore three incredibly supportive breathing techniques that will help you meet the varying textures and tones of your birthing experience with trust, confidence, and serenity from deep within. Upon completion of this short course, an exclusive collaboration with Insight Timer, Abigail hopes that you are able to have a truly transformational experience in childbirth.

LoveRelationshipsSelf Inquiry (I Am)ConfidenceHealth & HappinessAffirmationsVisualizationGroundedSpiritualitySpiritualityResilienceFearStress & AnxietyAcceptanceGentle RepetitionBreathing MeditationPregnancyParenting

Meet your Teacher

Abigail Poulton
Sydney NSW, Australia

Abigail Poulton is a passion-fueled meditation guide who recently experienced a truly embodied and instinctive home birth. She recognizes the potential for all birthing people to have the birth of their desires. She has explored and integrated information and tools that supported her heavily through her natural, positive birthing experience and is ready to share these with you. Are you ready to get instinctive?

read more

10 Days

1.1k students

4.9 stars

13 min / day

Love

English

Lesson 1

Arrival | Full Breath Guided Exploration

Day 1 invites you to arrive with Abigail on this 'Instinctive Birthing' breath and meditation immersion. Be guided through the basic principles of relaxation for your forthcoming instinctive birth while getting to know your breath and how you can work towards a full breath (diaphragmatic method of breathing). Treat yourself with love and respect as you commence this 10-day experience here on Insight Timer.

read more

Lesson 2

Serenity | Serene Breath & Affirmation Exploration

Day 2 invites you to explore the serene breath that you may wish to use in-between surges/waves (contractions) during your birthing experience. The affirmations explored in this practice can be utilized now to instill trust and confidence as you approach your birth. Today's practice aims to support you from deep within; invite calmness and clarity into your mind-body-heart and also provide you with a breathing method that will aid you when it comes to conserving your vital energy during your life-altering journey of birth.

read more

Lesson 3

Sensational | Equanimous Body Scan Exploration

Day 3 invites you on a journey through your present-unfolding bodily sensations using the ancient practice of Yoga Nidra. Body scanning is a brilliant practice to not only relax and unwind physically and mentally but also to meet your body in time and space exactly - as - it - is. Open into this practice with curiosity and integrate your full and serene breath to bring these breathing methods deeper into your practice. This guidance aims to support you in meeting the bodily sensations of birth with a smoothness from within.

read more

Lesson 4

Birth Architecture | Educational Meditation

Day 4 seeks to instill some invaluable body wisdom into your cells. To plant a seed of trust from deep within that your body and your baby's body are designed for birth. You can do this meditation seated, lying down or even take it for a walk into nature. May you trust your bodies innate wisdom, may you open to the unfolding experience of birthing.

read more

Lesson 5

Cosmic Smile | Embodied Visualization

Day 5 is an invitation to find serenity through a guided lying down relaxation that comprises of body scanning and visualization meditation. This cosmic smile visualization supported Abigail in her Instinctive Birth between waves (a.k.a contractions) in the birthing vortex and she hopes it can support you too. Find a comfortable position, take a few deep breaths, and open to the journey of Day 5.

read more

Lesson 6

Wave Breath | Contraction Breathing Exploration

This breath technique - Wave Breath - and further exploration will support you in the flux of the waves (contractions) of your birthing experience. The intention is to ride up the wave of the uterine surge with your beautiful and expansive breath. It's a slow and steady inhale through the nose and a slow and steady breath out through the mouth. The average length of a surge - during the birth vortex - is around 60-90 seconds and this breath technique will support you in meeting each wave with courage and calm from deep within. Find a comfortable position and open to the breath... You've got this!

read more

Lesson 7

Sound Vibrations | Breath & Voice Exploration

When you arrive in the intensity of your uterine surges (waves/contractions), as your baby and body prepare for the arrival moments, it is helpful to channel the strength of the felt experience calmly and courageously. One really powerful and releasing way of doing that is to employ the breath and the vocal cords - this plays a role in changing the state of the autonomic nervous system and tones the vagus nerve to support your inner space and serenity. Using sound vibrations and a supportive breath can completely alter your inner experience during these sense-based moments in the birthing portal. Have some water nearby if you need it, find a comfortable position, and we shall begin...

read more

Lesson 8

Down & Out | Breath Exploration

This is the final breathing technique that we will explore together and it will be the final breathing style you lean into during your birthing experience to assist with your baby's arrival into the world. This breathing technique is designed to gently bring your baby from the womb into the world and to support you in these finite moments of birth. You will explore the breath visually and practically today. Find a comfortable position...

read more

Lesson 9

Surrender | Fear Release Meditation

Today, you are invited to connect to the shadow side of this time, the fears and the doubts - recognize their presence and invite them in - and then let them drift away with this visualization meditation. Day 9 is all about washing away any niggling thoughts that are creeping up that are unsettling you as you approach your birthing experience. When we surrender and trust the process, with a deep trust from within, only a positive experience can manifest. Have a potent practice, Instinctive Birther.

read more

Lesson 10

Readiness | Visualization & Affirmation Meditation

Today's practice invites you to declare to yourself and the universe that you are ready to welcome your baby into the world and out of your womb. This visualization meditation takes you through a walk-through of what could happen in birth and how you can meet it using the tools and techniques we have explored together through this course. You are then invited to allow positive affirmations to wash through your cells in a bid to prepare for the arrival of the birthing vortex. Wishing you the most powerful yet serene birthing experience ahead!

read more

4.9 (51)

Recent Reviews

Rahel

January 19, 2026

I loved using your course for my last trimester to learn more about grounding in my body. Thank you so much for all the tools. They will come to use when the time is coming.

Nancia

January 8, 2026

Exceptional course! I feel ready to give birth! Thank you so much.

Elisa

November 27, 2025

Great preparation class to calm the mind and learn breathing techniques for the big day. I feel ready and confident now.

Marit

April 12, 2024

Really enjoyed it! I will keep repeating them till the big day 💚🙏 Very practical too

Lydia

December 31, 2023

Amazing course! Very practical, I feel I really learned the breathing techniques to use during labour, and it has encouraged me to trust my body in the natural process of birthing. I loved listening to your voice every evening, and I definitely want to hear more of your tracks :)) Thank you!

SAMANTHA

May 8, 2023

Wonderful course

Andrea

February 17, 2023

Wonderful course that has helped me feel more confident and comfortable giving birth again.

Emerolina

December 16, 2022

Very helpful

Becca

October 24, 2022

I love ever session

Rebecca

July 28, 2022

A very calming, informative course that not only helped me feel more confident about my birth but also helped me release tension and fear and improved my sleep.

Toni

July 23, 2022

A beautiful course. Helped to prepare skills ready for birth, very relaxing and helped me build confidence. Thank you.

More from Abigail Poulton

9 min

4.7

• GUIDED

Daily Morning Motivation Guided Meditation (10 Minutes)

Abigail Poulton

12 min

4.6

• GUIDED

Pre-Sleep Unwind 10-Minute Guided Meditation

Abigail Poulton

9 min

4.7

• GUIDED

Being With Big Emotions | 10-Minute Guided Meditation

Abigail Poulton

9 min

4.6

• GUIDED

Inner-Joy 10-minute Guided Meditation

Abigail Poulton

8 min

4.7

• GUIDED

Unbound | Expansive Breathing Meditation | 8 Minutes

Abigail Poulton

9 min

4.7

• GUIDED

Loving-Kindness | Heart-Opening Meditation

Abigail Poulton

12 min

4.7

• GUIDED

Daily Morning Refresher Meditation | 12-Mins

Abigail Poulton

10 min

4.8

• GUIDED

Return | Guided Breathing Practice | 10 Minutes

Abigail Poulton

21 min

4.8

• GUIDED

Replenish | Restorative Yoga Nidra | 22 Minutes

Abigail Poulton

24 min

4.7

• GUIDED

Refresh Me | Lying Down Relaxation | 25 Minutes

Abigail Poulton

Trusted by 35 million people. It's free.

Insight Timer

Get the app