Lección 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.
Lección 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.
Lección 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.
Lección 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.
Lección 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.
Lección 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!
Lección 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...
Lección 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...
Lección 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.
Lección 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!
