Where has the year gone? We are now in flaming June and looking forward with optimism to a beautiful summer! Meantime, I wanted to share my blog about belly dancing during pregnancy and how it helps you prepare for labour and childbirth, make new friends and stay fit! Enjoy.
The idea of belly dancing during pregnancy to aid natural childbirth is becoming very popular. Belly dancing has its origins in ancient times from the Middle East, and has spread throughout South East Asia, India, Greece, and has eventually reached the Western world. In the 21st century belly dancing has once again become a popular way to exercise safely during pregnancy.
Similar to yoga, and other forms of exercise, which facilitate the mind, body and spirit connection, belly dancing improves body awareness and encourages a woman to connect deeply with her changing body and her unborn baby. Finally, belly dancing is great fun, makes you feel good, enables you to meet like-minded women and make new friends.
In ancient times dance was an integral part of daily rituals including childbirth. A dance by women for women, belly dancing in its most potent form is a safe and effective dance expression that supports women throughout pregnancy, and helps them to prepare for natural conscious childbirth.
One of the main goals of belly dancing is to allow the woman to work with nature, by moving with and not against the rhythmic surges (contractions), which facilitate childbirth. The primal movements support and nurture a woman’s subconscious instincts and ability to give birth naturally.
Maha Al Musa author of “Dance of the Womb” says that “During labour your womb will open up completely, and you will experience a change in your normal consciousness…this great opening of the womb happens only once or a few times in your life. It is a very deep emotional experience which involves a regression to your most basic and primitive feelings.”
Belly dance is a celebration of the strength and beauty of women, and is a natural way for women to connect with their feminine side, their fertility, sensuality and creative powers of pregnancy and birthing.
The benefits of belly dancing during pregnancy are many fold:
• Increases muscle tone, flexibility and circulation
• Hip movements help to optimize fetal positioning for labour, avoiding a posterior position
• Helps to strengthen the pelvic floor muscles
• May reduce tension and anxiety if present
• Helps to improve posture and reduce lower back ache
• Stimulates a deep connection with your amazing body, and your baby
• Enhances self esteem and improves body image
• Focusing on and connecting with your primal brain and the birthing knowledge which lies within
During birthing women need strong, flexible muscles to support and facilitate the progress of childbirth. Belly dancing helps exercise, and strengthen all the muscle groups to enhance optimal fetal positioning, and pelvic girdle movement to aid an easy, natural birth. Good posture and strong thigh muscles enable women to adopt more upright positions without difficulty during their labour and birthing.
As with any exercise program if you have any medical complications or injuries it is advisable to see your doctor before commencing a new form of exercise. Specific guidelines during pregnancy include:
• Good hydration during and after exercise
• Avoid overheating, by exercising in light, loose clothing in a cool, well ventilated room
• Do warm up exercises before any routine
• Do not exercise if you feel unwell or have a fever
• In the second trimester avoid exercises which involve lying flat on your back
If you are new to belly dancing it makes sense to join a class and learn the moves from a teacher of belly dancing specifically for pregnancy. Not only will you learn about the history, moves and sequences for belly dancing, but you will also meet like-minded women.
The amazing Maha Al Musa has written a beautiful book ‘Dance of the Womb’ and is a living testimony to the benefits of belly dancing during childbirth. She has kindly given her permission for me to include her words of wisdom on belly dancing in my book.
See you again soon. If you have any thoughts on topics you would like to see covered in my blog, don't hesitate to get in touch. Amanda
Professional advice and courses for prospective parents wishing to pursue natural and pain free options for pregnancy and childbirth with Hypnobirthing, hypnotherapy and antenatal education.
Tuesday, 3 June 2014
Friday, 28 March 2014
Why Use Hypnobirthing Techniques During Labour
Labour and birth is necessary for all mammals, including human beings as a means to continue our species. So why is the birth experience so varied between different cultures of human beings? Indeed in the Western world, labour and childbirth is considered a painful ordeal to be endured to achieve motherhood. However, in less developed cultures women seem to give birth easily and without undue discomfort and intervention. I believe birthing can be a comfortable, and even a spiritual experience for both mother and baby.
So why do women today want to explore more natural methods of childbirth? Firstly, they want to take back control of their own mind and body. They also want the choice to give birth without undue discomfort, and avoid a cascade of intervention and its common consequences of a more medicalised birth. Modern medicine offers a vast choice of drugs that can be used to control the pain of childbirth, and stimulate labour, but all of them come with side effects of some description to both mother and baby. Of course there is a place for medical intervention in situations when it is necessary, and indeed to save lives. However, the majority of times these could be avoided by a few safe, natural and non-invasive technique such as self-hypnosis, breathing, and maternal positioning in pregnancy and labour.
With knowledge, mental and physical preparation during pregnancy, hypnobirthing can help women to achieve their desire for a more natural and gentle birth for themselves and their baby. Women the world over, are learning to use the power of their minds to achieve deep physical and emotional relaxation, which leads to a reduction in tension and fear. A reduction in tension enables their bodies to perform the primal function of labour and childbirth just as nature intended.
In my antenatal classes my group of prospective parents often say they wish there was a natural, safe and effective analgesia for childbirth. I reassure them that there is indeed such a thing, called hypnotherapy! Hypnosis is safe, non-invasive, nontoxic, and most importantly allows a woman to fully experience the joy of childbirth, without fear or anxiety, and in the majority of cases without discomfort.
I discovered hypnobirthing in 2003, which led to my “eureka moment and increased my determination to offer more choice to women to help them achieve a natural and easy birth without discomfort. In an era of high tech labour and birth, where women no longer believe they can give birth without drugs and technology, I wanted to teach them that all they had to do was relax and trust in their own innate wisdom to give birth.
So why do women today want to explore more natural methods of childbirth? Firstly, they want to take back control of their own mind and body. They also want the choice to give birth without undue discomfort, and avoid a cascade of intervention and its common consequences of a more medicalised birth. Modern medicine offers a vast choice of drugs that can be used to control the pain of childbirth, and stimulate labour, but all of them come with side effects of some description to both mother and baby. Of course there is a place for medical intervention in situations when it is necessary, and indeed to save lives. However, the majority of times these could be avoided by a few safe, natural and non-invasive technique such as self-hypnosis, breathing, and maternal positioning in pregnancy and labour.
With knowledge, mental and physical preparation during pregnancy, hypnobirthing can help women to achieve their desire for a more natural and gentle birth for themselves and their baby. Women the world over, are learning to use the power of their minds to achieve deep physical and emotional relaxation, which leads to a reduction in tension and fear. A reduction in tension enables their bodies to perform the primal function of labour and childbirth just as nature intended.
In my antenatal classes my group of prospective parents often say they wish there was a natural, safe and effective analgesia for childbirth. I reassure them that there is indeed such a thing, called hypnotherapy! Hypnosis is safe, non-invasive, nontoxic, and most importantly allows a woman to fully experience the joy of childbirth, without fear or anxiety, and in the majority of cases without discomfort.
I discovered hypnobirthing in 2003, which led to my “eureka moment and increased my determination to offer more choice to women to help them achieve a natural and easy birth without discomfort. In an era of high tech labour and birth, where women no longer believe they can give birth without drugs and technology, I wanted to teach them that all they had to do was relax and trust in their own innate wisdom to give birth.
Sunday, 9 March 2014
Fear seems to have a huge impact on women and their experiences of labour and childbirth. My blog today explores this topic. Your feedback is always much appreciated, so do get in touch.
Some stress is good in our life otherwise we wouldn’t have the motivation to get out of bed in the morning! However, too much stress, fear or anxiety has a huge impact on our wellbeing and especially on our birthing body during labour. Stress happens when we feel that we cannot cope with the unknown, or events beyond our control, which result in fear, and a hard-wired reaction to perceived threats for your survival and that of your unborn child. The life coach and author Robert Holden describes it as ‘fear experienced as reality’. It doesn’t matter if the fear is real or perceived our physiological responses are the same, and are known collectively as the ‘fight or flight’ response.
At times of danger, the body’s innate intelligence automatically takes charge by triggering a set of changes that bypass our rational thoughts. Priority is given to the physical functions which are essential to either face our enemy or to flee. To understand why such fear and tension can have a negative impact on labour and childbirth, you must first understand the physiological changes that occur within your body during the ‘fight or flight’ response.
Dr. Grantly Dick-Read observed this effect in the 1920’s and wrote about it in his book, ‘Childbirth without fear’. His theory was called the ‘fear-tension-pain syndrome’ and he found that when fear was missing during labour the body worked efficiently and easily without tension. He became a strong advocate of deep relaxation techniques to promote an easy and pain-free birth.
What is Stress?
Definition: a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
The endocrinologist Hans Selye first used the term ‘stress’ in the 1930s to identify the perceptions and responses of human beings reacting to the challenges of everyday life. Selye divided stress into ‘eustress’ and ‘distress’. Eustress enhances function both mental and physical through different activities. Distress is the result of an alarming experience either real or imagined, which activates an automatic response within the mind and body.
Simply put, stress is an ancient response within our body to get us out of danger. When we think we are in danger (real or perceived) our mind and body is put on red alert which is our ‘flight or fight’ response. All this happens instantly, allowing us to deal with the situation and then return to our natural state of homeostasis (a state of balance). For example, if we are driving along minding our own business and suddenly another car pulls out of a junction in our path within an instant we have taken evasive action and avoided a collision because of this ‘flight or fight’ response. Often for a short while afterwards we feel a bit shaken but gradually our body returns to normal again.
What actually happens to us in a stressful situation? When we are fearful or in a potentially dangerous situation as we perceive it, our body automatically switches on our ‘global alarm system’ and activates survival behaviours, or our ‘flight or fight’ response, activating the sympathetic nervous system (which provides the rapid response to stress) and de-activating the parasympathetic system (balance and harmony).
Once action has been taken and the body is no longer in danger the response to stress is terminated by inhibitory feedback and bodily functions return to homeostasis and harmony (The parasympathetic system is reactivated, digestion etc. returns to normal function).
We don’t need to understand the highly complicated functions of our nervous system to be aware of the effects the ‘flight or fight’ response has on us. I am sure at some time in our lives we have all experienced the symptoms of this ancient survival instinct. So what are the symptoms?
SYMPTOMS OF STRESS:
• A rapid heart rate
• Rapid and shallow breathing
• Cold clammy skin
• Dilated pupils
• A rise in blood pressure
• A decrease of blood to non-essential internal organs including the uterus
• A decrease of activity in the digestive system
• An increase in blood sugar levels
So how does Stress affect a woman in labour?
Mother nature in her infinite wisdom designed a complex system of hormones to nurture and support us throughout pregnancy and childbirth. A finely balanced flow of hormones enables women to ‘zone” out’ and focus deep within their maternal body, leaving the physical side of labour and birth to nature. If this natural flow of events is constantly interrupted by stress or other external factors, then the ‘fright and flight’ response kicks in, and disrupts the flow of hormones and labour stalls.
The ambience of the birthing environment is crucial to enable childbirth to flow smoothly without interruption. All mammals need a quiet, dark, tranquil and safe place to give birth with ease. This is essential to allow the intricate flow and balance of hormones to facilitate a gentle and easy birth. In nature all things exist in balance. Therefore, if our stress hormones (catecholamines) are released due to feeling fearful, then automatically our hormone levels will decrease as a survival response. It does not matter whether our fear is real or perceived by us, our body will respond the same. Modern hospital environments with their bright lights, noise and professionals rushing about to fulfill their duties, further exacerbate the fears we bring with us into hospital, absorbed from the media, stories we have heard, previous experience of childbirth etc.
I am a midwife, and believe me all this attention is given with good intent, but has changed drastically over the last 30 years. When I trained we had very little technology available, such as scans, monitors, and epidurals. Midwives used their skill to support women in labour, sat quietly with you during your labour, observed, and waited for the baby to arrive! Patience was a key skill to be mastered!
All this activity in labour wards however well intentioned, is adversely affecting the normal process of labour and childbirth, as the body moves from homeostasis (balance) into a state of stress and high alert activating our primeval response of ‘fight of flight’. The hormones released interfere with, and over-ride the hormones involved in labour, stalling and even stopping labour, as our survival instincts will not allow us to give birth in an unsafe environment!
Some stress is good in our life otherwise we wouldn’t have the motivation to get out of bed in the morning! However, too much stress, fear or anxiety has a huge impact on our wellbeing and especially on our birthing body during labour. Stress happens when we feel that we cannot cope with the unknown, or events beyond our control, which result in fear, and a hard-wired reaction to perceived threats for your survival and that of your unborn child. The life coach and author Robert Holden describes it as ‘fear experienced as reality’. It doesn’t matter if the fear is real or perceived our physiological responses are the same, and are known collectively as the ‘fight or flight’ response.
At times of danger, the body’s innate intelligence automatically takes charge by triggering a set of changes that bypass our rational thoughts. Priority is given to the physical functions which are essential to either face our enemy or to flee. To understand why such fear and tension can have a negative impact on labour and childbirth, you must first understand the physiological changes that occur within your body during the ‘fight or flight’ response.
Dr. Grantly Dick-Read observed this effect in the 1920’s and wrote about it in his book, ‘Childbirth without fear’. His theory was called the ‘fear-tension-pain syndrome’ and he found that when fear was missing during labour the body worked efficiently and easily without tension. He became a strong advocate of deep relaxation techniques to promote an easy and pain-free birth.
What is Stress?
Definition: a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
The endocrinologist Hans Selye first used the term ‘stress’ in the 1930s to identify the perceptions and responses of human beings reacting to the challenges of everyday life. Selye divided stress into ‘eustress’ and ‘distress’. Eustress enhances function both mental and physical through different activities. Distress is the result of an alarming experience either real or imagined, which activates an automatic response within the mind and body.
Simply put, stress is an ancient response within our body to get us out of danger. When we think we are in danger (real or perceived) our mind and body is put on red alert which is our ‘flight or fight’ response. All this happens instantly, allowing us to deal with the situation and then return to our natural state of homeostasis (a state of balance). For example, if we are driving along minding our own business and suddenly another car pulls out of a junction in our path within an instant we have taken evasive action and avoided a collision because of this ‘flight or fight’ response. Often for a short while afterwards we feel a bit shaken but gradually our body returns to normal again.
What actually happens to us in a stressful situation? When we are fearful or in a potentially dangerous situation as we perceive it, our body automatically switches on our ‘global alarm system’ and activates survival behaviours, or our ‘flight or fight’ response, activating the sympathetic nervous system (which provides the rapid response to stress) and de-activating the parasympathetic system (balance and harmony).
Once action has been taken and the body is no longer in danger the response to stress is terminated by inhibitory feedback and bodily functions return to homeostasis and harmony (The parasympathetic system is reactivated, digestion etc. returns to normal function).
We don’t need to understand the highly complicated functions of our nervous system to be aware of the effects the ‘flight or fight’ response has on us. I am sure at some time in our lives we have all experienced the symptoms of this ancient survival instinct. So what are the symptoms?
SYMPTOMS OF STRESS:
• A rapid heart rate
• Rapid and shallow breathing
• Cold clammy skin
• Dilated pupils
• A rise in blood pressure
• A decrease of blood to non-essential internal organs including the uterus
• A decrease of activity in the digestive system
• An increase in blood sugar levels
So how does Stress affect a woman in labour?
Mother nature in her infinite wisdom designed a complex system of hormones to nurture and support us throughout pregnancy and childbirth. A finely balanced flow of hormones enables women to ‘zone” out’ and focus deep within their maternal body, leaving the physical side of labour and birth to nature. If this natural flow of events is constantly interrupted by stress or other external factors, then the ‘fright and flight’ response kicks in, and disrupts the flow of hormones and labour stalls.
The ambience of the birthing environment is crucial to enable childbirth to flow smoothly without interruption. All mammals need a quiet, dark, tranquil and safe place to give birth with ease. This is essential to allow the intricate flow and balance of hormones to facilitate a gentle and easy birth. In nature all things exist in balance. Therefore, if our stress hormones (catecholamines) are released due to feeling fearful, then automatically our hormone levels will decrease as a survival response. It does not matter whether our fear is real or perceived by us, our body will respond the same. Modern hospital environments with their bright lights, noise and professionals rushing about to fulfill their duties, further exacerbate the fears we bring with us into hospital, absorbed from the media, stories we have heard, previous experience of childbirth etc.
I am a midwife, and believe me all this attention is given with good intent, but has changed drastically over the last 30 years. When I trained we had very little technology available, such as scans, monitors, and epidurals. Midwives used their skill to support women in labour, sat quietly with you during your labour, observed, and waited for the baby to arrive! Patience was a key skill to be mastered!
All this activity in labour wards however well intentioned, is adversely affecting the normal process of labour and childbirth, as the body moves from homeostasis (balance) into a state of stress and high alert activating our primeval response of ‘fight of flight’. The hormones released interfere with, and over-ride the hormones involved in labour, stalling and even stopping labour, as our survival instincts will not allow us to give birth in an unsafe environment!
Sunday, 10 November 2013
Welcome back to my blog. This month I have been exploring how the maternal pelvis facilitates childbirth and what an amazing design nature has given us!
Pelvic Movement During Pregnancy and Labour To Facilitate Birthing
Movement and mobility of the maternal pelvis has been an age-old debate over the centuries. The question of how a baby can fit through a small bony pelvis has been a question, which can be traced back to Hippocrates who believed that the pubic bones separated during a woman’s first labour.
Since then many studies have been carried out and the general consensus is that there is some pelvic movement in the sacrum and sacro-iliac joints during the latter part of pregnancy and labour. In conjunction with this is the effect of a woman’s position during labour, and it is likely that pelvic enlargement is enhanced if a birthing position is adopted that allows your sacrum to be free!
How does movement and positioning in labour help?
Movement and positioning in labour can work magic to help a slow labour. Movement may also enhance comfort by stimulating the receptors in the brain that decrease pain perception. Ultimately, your movement in response to your contractions may decrease pain and facilitate labour – a win-win situation! Movement also helps the baby move down through the pelvis, and some positions may help to enlarge pelvic diameters.
The good news is that you can start the process during the second trimester of pregnancy to optimize fetal positioning, which can also assist with the movements of birthing. All fours, crawling and stretching, and kneeling over a birthing ball, are similar positions that actually assist the baby with the movements of birth. Making your belly the perfect hammock can help prepare your baby’s position for childbirth, and make progress for your birth.
In most cases this works a treat, but sometimes a posterior position can be persistent, as my own daughter found during her pregnancy and labour! When this happens other techniques such as Rebozo sifting (a Mexican method using a large shawl) can be employed with some assistance required from your partner in most cases to achieve a change in fetal positioning.
Pelvic Tilts (cat position) and Crawling
Hands and knees position with pelvic tilts (cat-cow) and crawling are useful exercises for both strengthening and relaxing the pelvis.
The abdomen becomes a hammock for the baby, and because the baby’s spine is the heaviest part it rotates with gravity round to the front of your abdomen. Crawling adds movement to the joints of the pelvis.
The pelvic tilt, performed on hands-and-knees, is good to relax and release the lower back after a long day. This gentle rocking exercise keeps the pelvic joints loose, too.
When to do the pelvic tilt?
• Any time during pregnancy for maternal positioning with gravity and movement.
• After a long day working to release tension.
• For a baby in the posterior position, especially when the baby is active.
• For any fetal position because its comforting for you.
Any time after 34 weeks, get into position for the pelvic tilt when baby is actively kicking and moving around. Do a few minutes of pelvic tilts. When your baby is active there is a chance his or her intention is to find a better, more comfortable fit with the brim of the pelvis.
How to do a pelvic tilt
To do a pelvic tilt on hands and knees, lift your lower back up towards the ceiling. Imagine that a rope helps you lift your lower back. Don't arch your shoulders. That's not the part that counts. Then straighten your back.
Don't dip your lower back like a sway back horse. That might strain your muscles in pregnancy. Switch from curling your lower back to straightening it rhythmically. Put music on if you like. Do 10 movements of each to start with and build up to 40 or so. When you have finished your cat stretches, get up slowly so you don't get a head rush.
When not to do a pelvic tilt
If your wrists are too sore, or knees hurt, see if you can support yourself by leaning over an exercise ball, or the back of a couch, for your wrists, or pillow under your knees. You could try this while side lying, standing, and even, with subtle movements, on your back slightly tilted to the left and with your knees bent.
In summary, working with your body and tuning in to the changes necessary to facilitate childbirth may help women to relieve backache during pregnancy and achieve their desire for a very natural birth experience.
Pelvic Movement During Pregnancy and Labour To Facilitate Birthing
Movement and mobility of the maternal pelvis has been an age-old debate over the centuries. The question of how a baby can fit through a small bony pelvis has been a question, which can be traced back to Hippocrates who believed that the pubic bones separated during a woman’s first labour.
Since then many studies have been carried out and the general consensus is that there is some pelvic movement in the sacrum and sacro-iliac joints during the latter part of pregnancy and labour. In conjunction with this is the effect of a woman’s position during labour, and it is likely that pelvic enlargement is enhanced if a birthing position is adopted that allows your sacrum to be free!
How does movement and positioning in labour help?
Movement and positioning in labour can work magic to help a slow labour. Movement may also enhance comfort by stimulating the receptors in the brain that decrease pain perception. Ultimately, your movement in response to your contractions may decrease pain and facilitate labour – a win-win situation! Movement also helps the baby move down through the pelvis, and some positions may help to enlarge pelvic diameters.
The good news is that you can start the process during the second trimester of pregnancy to optimize fetal positioning, which can also assist with the movements of birthing. All fours, crawling and stretching, and kneeling over a birthing ball, are similar positions that actually assist the baby with the movements of birth. Making your belly the perfect hammock can help prepare your baby’s position for childbirth, and make progress for your birth.
In most cases this works a treat, but sometimes a posterior position can be persistent, as my own daughter found during her pregnancy and labour! When this happens other techniques such as Rebozo sifting (a Mexican method using a large shawl) can be employed with some assistance required from your partner in most cases to achieve a change in fetal positioning.
Pelvic Tilts (cat position) and Crawling
Hands and knees position with pelvic tilts (cat-cow) and crawling are useful exercises for both strengthening and relaxing the pelvis.
The abdomen becomes a hammock for the baby, and because the baby’s spine is the heaviest part it rotates with gravity round to the front of your abdomen. Crawling adds movement to the joints of the pelvis.
The pelvic tilt, performed on hands-and-knees, is good to relax and release the lower back after a long day. This gentle rocking exercise keeps the pelvic joints loose, too.
When to do the pelvic tilt?
• Any time during pregnancy for maternal positioning with gravity and movement.
• After a long day working to release tension.
• For a baby in the posterior position, especially when the baby is active.
• For any fetal position because its comforting for you.
Any time after 34 weeks, get into position for the pelvic tilt when baby is actively kicking and moving around. Do a few minutes of pelvic tilts. When your baby is active there is a chance his or her intention is to find a better, more comfortable fit with the brim of the pelvis.
How to do a pelvic tilt
To do a pelvic tilt on hands and knees, lift your lower back up towards the ceiling. Imagine that a rope helps you lift your lower back. Don't arch your shoulders. That's not the part that counts. Then straighten your back.
Don't dip your lower back like a sway back horse. That might strain your muscles in pregnancy. Switch from curling your lower back to straightening it rhythmically. Put music on if you like. Do 10 movements of each to start with and build up to 40 or so. When you have finished your cat stretches, get up slowly so you don't get a head rush.
When not to do a pelvic tilt
If your wrists are too sore, or knees hurt, see if you can support yourself by leaning over an exercise ball, or the back of a couch, for your wrists, or pillow under your knees. You could try this while side lying, standing, and even, with subtle movements, on your back slightly tilted to the left and with your knees bent.
In summary, working with your body and tuning in to the changes necessary to facilitate childbirth may help women to relieve backache during pregnancy and achieve their desire for a very natural birth experience.
Thursday, 25 July 2013
Welcome to my latest blog about using affirmations in pregnancy, which follows on very nicely from my last one on creative visualization. As always your feedback is much appreciated.
Why Use Affirmations During Pregnancy And To Prepare For Childbirth?
How do you stop your fears, negative thoughts and beliefs from impacting on your physical and emotional wellbeing during pregnancy, birth and beyond? I would like to explain what affirmations are and how they can help to reduce stress and anxiety during pregnancy and childbirth.
What are affirmations?
Affirmations are positive statements made in the present tense, which you repeat to yourself daily. The short sentences help you to feel positive about a particular subject.
A French physician called Emile Coue made the concept of affirmations famous. His most famous affirmation was ‘every day in every way, I am getting better and better.’ Culturally, we are programmed to focus on the negative in our lives and bemoan about the things we don’t want!
How do affirmations work?
Affirmations can program the subconscious mind into thinking positively and in doing so, can attract success and improve your life. It is often underestimated how much impact our emotions have on our bodies. If you are feeling negative, this is reflected in your behaviour and your interpretation of your life.
Our beliefs, thoughts, and the way we think, create our feelings. One very effective way to change the way you think is through the use of affirmations. If we think and speak in a positive way in the present tense we can release our negativity and allow positive healing from a cellular level.
Stress is known as one of the most common causes for complications during labour and birth. Using affirmations can help you to reduce or eliminate stress and negativity and prepare for a happy, healthy and safe birth.
Affirmations for pregnancy and birth
The following affirmations are examples of positive statements that if used repeatedly will help you to feel positive and confident about your baby’s birth:
• Birth is safe for me, and my baby.
• My baby will be born at the perfect time.
• My body knows how and when to give birth.
The best way to achieve maximum effect is to say them out loud whilst you are in a relaxed frame of mind. Looking at yourself in a mirror focuses your mind even more. Don’t worry if you feel self-conscious staring at yourself in the mirror as you repeat your affirmations, you will soon get used to it and feel comfortable and more confident as time goes by. This allows your suggestions to pave the route for positive change. Repetition is the secret to success! Try saying your affirmations whenever you have a spare moment.
Write your own affirmations
Tell yourself how great a mum you will be, how strong an individual you are or how you are an empowered conscientious mum. The greater the positivity, the more you will feel confident and ready to tackle motherhood.
As you await the arrival of your baby, think of the things you feel negative about and turn these positive by affirming them. Here are some tips to point you in the right direction.
Amanda’s tips for creating your own positive affirmations:
• Affirmations must always be in the present tense.
• Affirmations should always be a positive statement.
• Wording is important. Replace ‘I want’ with ‘I am’.
• Start with small believable affirmations. As you become more confident increase your goals.
• Repetition is the secret to success. Try saying your affirmations whenever you have a spare moment.
• Looking in a mirror as you repeat your affirmation focuses your mind and enhances the effect.
Whilst affirmations are powerful and simple to use, wherever and whenever you wish, the effects of using more than one powerful technique such as visualizations at the same time may enhance the outcome. For example, imagine walking in nature as your repeat your affirmation ‘I choose a healthy lifestyle that enhances my health and wellbeing during my pregnancy.’
Finally, remember these famous words
“Whatever the mind can conceive and believe, it can achieve.” (Napoleon Hill).
Why Use Affirmations During Pregnancy And To Prepare For Childbirth?
How do you stop your fears, negative thoughts and beliefs from impacting on your physical and emotional wellbeing during pregnancy, birth and beyond? I would like to explain what affirmations are and how they can help to reduce stress and anxiety during pregnancy and childbirth.
What are affirmations?
Affirmations are positive statements made in the present tense, which you repeat to yourself daily. The short sentences help you to feel positive about a particular subject.
A French physician called Emile Coue made the concept of affirmations famous. His most famous affirmation was ‘every day in every way, I am getting better and better.’ Culturally, we are programmed to focus on the negative in our lives and bemoan about the things we don’t want!
How do affirmations work?
Affirmations can program the subconscious mind into thinking positively and in doing so, can attract success and improve your life. It is often underestimated how much impact our emotions have on our bodies. If you are feeling negative, this is reflected in your behaviour and your interpretation of your life.
Our beliefs, thoughts, and the way we think, create our feelings. One very effective way to change the way you think is through the use of affirmations. If we think and speak in a positive way in the present tense we can release our negativity and allow positive healing from a cellular level.
Stress is known as one of the most common causes for complications during labour and birth. Using affirmations can help you to reduce or eliminate stress and negativity and prepare for a happy, healthy and safe birth.
Affirmations for pregnancy and birth
The following affirmations are examples of positive statements that if used repeatedly will help you to feel positive and confident about your baby’s birth:
• Birth is safe for me, and my baby.
• My baby will be born at the perfect time.
• My body knows how and when to give birth.
The best way to achieve maximum effect is to say them out loud whilst you are in a relaxed frame of mind. Looking at yourself in a mirror focuses your mind even more. Don’t worry if you feel self-conscious staring at yourself in the mirror as you repeat your affirmations, you will soon get used to it and feel comfortable and more confident as time goes by. This allows your suggestions to pave the route for positive change. Repetition is the secret to success! Try saying your affirmations whenever you have a spare moment.
Write your own affirmations
Tell yourself how great a mum you will be, how strong an individual you are or how you are an empowered conscientious mum. The greater the positivity, the more you will feel confident and ready to tackle motherhood.
As you await the arrival of your baby, think of the things you feel negative about and turn these positive by affirming them. Here are some tips to point you in the right direction.
Amanda’s tips for creating your own positive affirmations:
• Affirmations must always be in the present tense.
• Affirmations should always be a positive statement.
• Wording is important. Replace ‘I want’ with ‘I am’.
• Start with small believable affirmations. As you become more confident increase your goals.
• Repetition is the secret to success. Try saying your affirmations whenever you have a spare moment.
• Looking in a mirror as you repeat your affirmation focuses your mind and enhances the effect.
Whilst affirmations are powerful and simple to use, wherever and whenever you wish, the effects of using more than one powerful technique such as visualizations at the same time may enhance the outcome. For example, imagine walking in nature as your repeat your affirmation ‘I choose a healthy lifestyle that enhances my health and wellbeing during my pregnancy.’
Finally, remember these famous words
“Whatever the mind can conceive and believe, it can achieve.” (Napoleon Hill).
Sunday, 14 July 2013
Creative Visualization to help achieve the birth you desire
Welcome back to my blog after another slight lapse! I am passionate about teaching women how to visualize their forthcoming birth so that is the topic of todays blog. Enjoy, and your comments are much appreciated.
For me, visualization is the premier technique for harnessing your mind’s power to shape your life and move you towards your desire for a natural, and easy birth. Used in conjunction with affirmations on a daily basis to enhance your experience, and outcome of your visualizations.
It all starts with your imagination. Imagination is your ability to create a vision or an image of how you wish your birthing experience to unfold. Whatever your goal is the technique is basically the same.
This involves visualizing the end result of your goal or desire while you are in deep relaxation (alpha state) during your self-hypnosis practice. Just like affirmations your visualization should be imagined in the ‘present tense’. For example, you are looking to buy a brand new car. You want to imagine yourself in the car, and feel the moment as if it is actually happening right now and not in the future. In other words feel the joy in owning the car, the feel of the steering wheel etc.
Amanda’s tips for effective visualizations
• Take yourself into deep physical relaxation with breathing and progressive relaxation (relaxation response)
• Take yourself to your safe haven, your retreat
• Create a mental screen in front of you like a cinema or large TV screen
• Place it in front of you, raise it slightly, and about 6 feet in front of you
• When you perform creative visualization you project images onto this screen
• Use all of your senses to see, hear, touch and feel the joy of holding your newborn baby in your arms
• Remember the more realistic the visualization process, the better the results
Troubleshooting
If you have any difficulty visualizing you can use a technique called streaming. With streaming you mentally describe what you are seeing. Make the description as detailed as possible. As you describe the image in detail you will find that the image also takes on more detail. This in turn adds to more things to mentally describe, and your image becomes more vivid.
This is not just some alternative hippy idea! There is strong scientific evidence that visualization can be used to dramatically improve your results in sports, public speaking, or anything else, which involves practice. Most athletes today use these techniques with great success. In one study, a
group of healthy five year old children were told a story about a magic microscope that showed how the immune cells in the body fight against germs; they were also shown a film with glove puppets acting out the roles of different cells as policemen fighting off the germs. Saliva samples were collected before and after the story for analysis. The results showed that the saliva samples taken after the story were full of immune substances at levels found when fighting an infection (Shapiro, 2008). Therefore it is an ideal way to practice for your ‘labour of love’ before the actual event.
“Your imagination is your preview of life’s coming attractions.”
(Albert Einstein)
It can be confusing when there are many terms bandied about such as visualization, guided imagery, and mental rehearsal. These are three terms, which are often integrated under the one umbrella described as ‘visualizations’. However, I use them to describe three slightly different things.
• Visualization – using your imagination to create a vision of a goal or desire you wish to achieve such as a natural calm birth
• Guided Imagery – is a directed visualization script guiding you on a path towards attaining the natural birth you desire. You can read it until you are familiar with it, record it, or ask your partner to read to you during your self-hypnosis sessions.
• Mental Rehearsal – Mental rehearsal refers to using our mind to ‘replicate’ the experience of actually giving birth easily and calmly. In your mind you rehearse the whole labour and birth process exactly as you wish to think, feel and behave during your labour.
You can combine your affirmations with your creative visualization to create a more powerful effect. As you are imagining your goal, simply repeat your affirmation mentally, as many times as you feel it is necessary.
Do not be discouraged if your do not feel you have mastered the technique initially, give it time, and keep practicing. Remember, you did not master driving your car straight away or any other skill, which requires some practice. Creative visualization can be such a powerful tool when used during your self-hypnosis sessions that just five minutes a day practice can undo years of negative thinking.
Ref:
Shapiro, D. (2008) Your body speaks you
For me, visualization is the premier technique for harnessing your mind’s power to shape your life and move you towards your desire for a natural, and easy birth. Used in conjunction with affirmations on a daily basis to enhance your experience, and outcome of your visualizations.
It all starts with your imagination. Imagination is your ability to create a vision or an image of how you wish your birthing experience to unfold. Whatever your goal is the technique is basically the same.
This involves visualizing the end result of your goal or desire while you are in deep relaxation (alpha state) during your self-hypnosis practice. Just like affirmations your visualization should be imagined in the ‘present tense’. For example, you are looking to buy a brand new car. You want to imagine yourself in the car, and feel the moment as if it is actually happening right now and not in the future. In other words feel the joy in owning the car, the feel of the steering wheel etc.
Amanda’s tips for effective visualizations
• Take yourself into deep physical relaxation with breathing and progressive relaxation (relaxation response)
• Take yourself to your safe haven, your retreat
• Create a mental screen in front of you like a cinema or large TV screen
• Place it in front of you, raise it slightly, and about 6 feet in front of you
• When you perform creative visualization you project images onto this screen
• Use all of your senses to see, hear, touch and feel the joy of holding your newborn baby in your arms
• Remember the more realistic the visualization process, the better the results
Troubleshooting
If you have any difficulty visualizing you can use a technique called streaming. With streaming you mentally describe what you are seeing. Make the description as detailed as possible. As you describe the image in detail you will find that the image also takes on more detail. This in turn adds to more things to mentally describe, and your image becomes more vivid.
This is not just some alternative hippy idea! There is strong scientific evidence that visualization can be used to dramatically improve your results in sports, public speaking, or anything else, which involves practice. Most athletes today use these techniques with great success. In one study, a
group of healthy five year old children were told a story about a magic microscope that showed how the immune cells in the body fight against germs; they were also shown a film with glove puppets acting out the roles of different cells as policemen fighting off the germs. Saliva samples were collected before and after the story for analysis. The results showed that the saliva samples taken after the story were full of immune substances at levels found when fighting an infection (Shapiro, 2008). Therefore it is an ideal way to practice for your ‘labour of love’ before the actual event.
“Your imagination is your preview of life’s coming attractions.”
(Albert Einstein)
It can be confusing when there are many terms bandied about such as visualization, guided imagery, and mental rehearsal. These are three terms, which are often integrated under the one umbrella described as ‘visualizations’. However, I use them to describe three slightly different things.
• Visualization – using your imagination to create a vision of a goal or desire you wish to achieve such as a natural calm birth
• Guided Imagery – is a directed visualization script guiding you on a path towards attaining the natural birth you desire. You can read it until you are familiar with it, record it, or ask your partner to read to you during your self-hypnosis sessions.
• Mental Rehearsal – Mental rehearsal refers to using our mind to ‘replicate’ the experience of actually giving birth easily and calmly. In your mind you rehearse the whole labour and birth process exactly as you wish to think, feel and behave during your labour.
You can combine your affirmations with your creative visualization to create a more powerful effect. As you are imagining your goal, simply repeat your affirmation mentally, as many times as you feel it is necessary.
Do not be discouraged if your do not feel you have mastered the technique initially, give it time, and keep practicing. Remember, you did not master driving your car straight away or any other skill, which requires some practice. Creative visualization can be such a powerful tool when used during your self-hypnosis sessions that just five minutes a day practice can undo years of negative thinking.
Ref:
Shapiro, D. (2008) Your body speaks you
Tuesday, 23 April 2013
Bonding with your unborn baby - simple steps
Apologies to my blog followers for the long delay in writing my blog. My life has become really busy and sadly things slide even when you really enjoy them, like writing my blog and sharing information. So, the good news is I am back on track and here is my first blog since last year! It is on a subject close to my heart and a big part of my hypnobirthing practice.
Bonding with your unborn baby
Birth is not the beginning of bonding with your baby; it is a continuation of a relationship, which began at the moment of conception! We now know that babies in utero are more aware of how you are feeling, can hear your voice, and touch much earlier than was previously thought. Your baby is already an important member of your family from the early weeks developing and growing within your uterus, just as he is once he has been born.
Babies need to be loved and nurtured, acknowledged by you, your partner, and any siblings. The good news is that it is not rocket science, but very simple every-day techniques. Listed below are several examples of how to bond with your baby on a daily basis, enhancing your relationship with your baby, and your family.
• Massage your abdomen with cream or oil, not only will your skin benefit, but your baby will feel your soothing touch too
• Play games with your baby by responding to his kicks with a gentle tap back, or sway to your favourite music
• Singing songs to your baby and playing soothing music with a slow beat, relaxes both you and your baby. He will remember the music at a subconscious level even after birth
• Talk to your baby about your day, affirming your love and chatting about events in your life (babies have rudimentary hearing from approximately 16 weeks gestation)
• Storytelling is a wonderful way for you, your partner, and all the family to bond with your unborn baby. A bedtime story helps you and your baby to prepare for a good nights sleep
• Keep a journal with all your thoughts, feelings, and pregnancy changes and share them with your baby now and in the future
• Spend time every day in deep relaxation and visualise your baby within your uterus, and communicate at a deep level within, knowing your baby can sense, and respond to your loving message
• Remain positive with daily affirmations written and spoken in the present tense
• Incorporate gentle exercise daily such as walking, yoga and swimming to benefit both your wellbeing and your baby’s too.
Since your baby is aware of everything you feel during pregnancy, this is an opportunity to prepare your baby for a gentle birth and a wonderful life. There is no need to try for perfection, or beat yourself up if you are having an off day. Just remember it’s about love, sharing, and recognizing his or her presence. It’s also about honesty. You can’t hide your feelings from your baby, so just acknowledge that they are there, let your baby know that it’s your “stuff,” not his, and give your baby permission to be a baby, enjoying life within a nurturing environment.
Bonding with your unborn baby
Birth is not the beginning of bonding with your baby; it is a continuation of a relationship, which began at the moment of conception! We now know that babies in utero are more aware of how you are feeling, can hear your voice, and touch much earlier than was previously thought. Your baby is already an important member of your family from the early weeks developing and growing within your uterus, just as he is once he has been born.
Babies need to be loved and nurtured, acknowledged by you, your partner, and any siblings. The good news is that it is not rocket science, but very simple every-day techniques. Listed below are several examples of how to bond with your baby on a daily basis, enhancing your relationship with your baby, and your family.
• Massage your abdomen with cream or oil, not only will your skin benefit, but your baby will feel your soothing touch too
• Play games with your baby by responding to his kicks with a gentle tap back, or sway to your favourite music
• Singing songs to your baby and playing soothing music with a slow beat, relaxes both you and your baby. He will remember the music at a subconscious level even after birth
• Talk to your baby about your day, affirming your love and chatting about events in your life (babies have rudimentary hearing from approximately 16 weeks gestation)
• Storytelling is a wonderful way for you, your partner, and all the family to bond with your unborn baby. A bedtime story helps you and your baby to prepare for a good nights sleep
• Keep a journal with all your thoughts, feelings, and pregnancy changes and share them with your baby now and in the future
• Spend time every day in deep relaxation and visualise your baby within your uterus, and communicate at a deep level within, knowing your baby can sense, and respond to your loving message
• Remain positive with daily affirmations written and spoken in the present tense
• Incorporate gentle exercise daily such as walking, yoga and swimming to benefit both your wellbeing and your baby’s too.
Since your baby is aware of everything you feel during pregnancy, this is an opportunity to prepare your baby for a gentle birth and a wonderful life. There is no need to try for perfection, or beat yourself up if you are having an off day. Just remember it’s about love, sharing, and recognizing his or her presence. It’s also about honesty. You can’t hide your feelings from your baby, so just acknowledge that they are there, let your baby know that it’s your “stuff,” not his, and give your baby permission to be a baby, enjoying life within a nurturing environment.
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