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The Importance of Visualizing and Meditating Before Giving Birth

The Importance of Visualizing and Meditating Before Giving Birth

Visualizing and meditating before birth has helped me to have three peaceful home births (Ruby, our first born, was a slightly different story…read her birth story here and my afterward thoughts here), and as I prepare for the birth of baby #5, the reality of being 8 months pregnant has finally hit me, and I know that I need to make a conscious effort to get in tune with my baby and my body before the birth happens.

Using Yoga to Meditate

I absolutely LOVE the way my body feels when I regularly move through yoga. After several weeks of a new routine, the awkward and stiff feelings are replaced with strength and confidence and the world melts away as I focus and concentrate on my movements.

Yoga is as much about freeing your mind as it is about freeing your body from tension and pain. With four young children to take care of and so many things to constantly make, prepare, and do, it’s really hard for me to find time to clear my mind and really concentrate on the present moment.

But when I do find the time to move through a yoga video, the calm music and gentle guidance of the instructor allow me to let go of the world and to be fully present in the movements of my body. I can let go of my to do list, my worries, and my fears…everything else simply melts away as I focus on my breathing, my baby, the position of my limbs, and the intricate placements of each of my ligaments, muscles, and bones.

Sometimes it’s hard to justify setting aside a full hour for myself to do yoga, but when I make it a priority, I feel stronger, calmer, and more at peace. Some other amazing perks are that it makes my leg cramps go away (I also have found GREAT relief using this magnesium spray), helps with my lower back pain, and helps me to sleep better at night.

My Favorite Yoga Vidoes

When I first started doing yoga, I went to the local library and checked out everything they had. I also looked for YouTube videos for “prenatal yoga” and found two videos that have stood the test of time throughout all five pregnancies.

My ultimate favorite is Shiva Rea’s Prenatal Yoga by Gaiam. This workout is put together sooooooo well and incorporates every single little movement that a pregnant woman should go through to release tension and strengthen her body. I also love the modifications for each trimester, the soft background music, the serene setting, and Shiva’s gentle guidance.

Another top favorite video is ZenMama Rainbeau Mars: Prenatal Workout. This video is a bit easier than Shiva Rea’s and because Rainbeau talks during her movements (rather than having the sound dubbed over later), there are little mistakes and such, but I actually really enjoy this video more because of these foibles. I also LOVE her guided relaxation piece at the end.

I encourage you to explore several videos as well and find something that works for you. When you do the same video/videos over and over, it can help you to memorize the routines so that when you need a quick little “pick me up” you will have some go to moves.

Visualizing Life with a New Baby

The reason why I usually start “nesting” so early is that I spend a lot of time visualizing what our lives will be like with a new baby. My husband and I will talk late into the nights about what our new bedtime routine will look like, how he will take care of me and support me during the important recovery stage of postpartum care, what our new morning routine will look like, where the baby will sleep, how we will regulate the temperature of our bedroom, what nursing stations I will require throughout the house, and every other possible little detail that we can think of.

I find times when I can let my mind go (usually before I go to bed or when I’m cuddled up with a little one during the day) and totally visualize what it will be like to cradle a sweet little babe in my arms. I think about being tied to a bed or chair for long periods of time as we establish breastfeeding and I recover, and I try to see what I will see then…which inevitably leads to lots and lots of organizing and cleaning because I just KNOW that the dust on the ceiling fans, the organization of our book baskets, and interior cleanliness of our refrigerator is going to gnaw at my mind!

Visualizing the Birth

Whenever I get into the final weeks of pregnancy, the fullness of what I will be going through hits me, and my first instinct is to panic. I start worrying about how I will get through the pain of transition, how I will manage pushing out an entire body through my lady parts, and how a potentially long labor may drain me of every speck of energy until the point of collapse.

My second instinct is one of excitement as I visualize meeting this tiny being that has been nestled in my womb for so long. Seeing his little face, knowing that he will grow up like all of my other children with a unique and definitive personality all his own, feeling the soft touch of his skin and the elation that my husband and I will feel when we actually get to hold him and gaze into his precious little face…all of these things lift me to a tremendous emotional high.

But then back to the birth…I reflect on my past births, but know that this one will be its own story. I picture myself feeling the first acknowledgement of labor, the recognition that these contractions aren’t Braxtons anymore…they are real, and this baby is coming. I know that the excitement of that moment will trump any notions of sleep, and it makes me treasure those moments of rest that I have now.

I visualize myself keeping it a secret as long as I can letting my husband rest or work…finishing whatever he needs to do so that he will have the energy to support me in my final moments when I know that I will need him the most. I see myself putzing around the house in the beginning stages of labor as I prepare food, tidy up the house, and pull out my birthing kit. (Ummm, I still need to order this…) I also know that I will need to rest during this beginning stage and save my strength for the more difficult parts.

I see my body starting to take things seriously as I’m no longer able to move during contractions, and I wonder, “Where will I want to be when this happens?” For Julian’s birth, I liked being in our living room, far away from the children’s bedrooms with the soft glow of the fireplace and the large windows in the doors that give me a view to the backyard. I think about lighting candles (Oops, I forgot to add some to my last Melaleuca order…), turning on my Pandora Enya mix, and preparing a stack of pillows and my exercise ball (I need to clean this off and pump it up…) for what will probably result in back labor once again (I have a body that cradles posterior babies it seems.).

I think about where I will want to be when I push (probably on my hands and knees like the last three births), where I will rest afterwards, and how we will sneak past Elliot (if he’s sleeping) to get to the large sit and stand jaccuzi tub in our bathroom for an herbal bath afterwards.

I also think about where the midwives will be while they are here and how they may need a place to rest if labor is long and food to eat to help everyone keep up their strength. I wonder when I’ll call my mom to let her know labor has begun and think about whether or not the other children will need to be entertained so Scott can support me or whether it will all happen in the dark hours of the night.

As I think about all of these things, and continuously prepare for this upcoming journey, it puts my mind at ease. I can “see” what is going to happen, and it’s takes away my initial feelings of panic, anxiety, and self doubt. When I think about the birth after visualizing and meditating, I feel tranquil and excited for what is soon to happen.

Helpful Resources

As I embark upon my fifth birth, I have plenty of my own stories to reflect on and think about, but when I was preparing for my first and second birth, these are the resources that helped me to learn more about what would happen to my body before, during, and after labor. This knowledge helped to alleviate my fears about the unknown and put my mind at ease during the process of birth.

*Note: I am a person who likes to know EVERYTHING inside and out, I LOVE research, and I strongly believe that knowledge is power. Some people, however, will say that the best advice is to not listen to too much advice because everyone has so many different opinions. When it comes to childbirth, you might feel more comfortable in a hospital, at a birthing center, at home with a midwife, or completely unassisted, but the bottom line is that some crazy stuff is about to happen to your body, and I truly believe that the more you learn about the process, the less you will succumb to fear of the unknown and therefore pain.

  • Ina May’s Guide to Childbirth – Ina May is a very knowledgeable midwife, and I love the way she explains exactly what happens to a woman’s body during birth with special attention to information that supports a natural birth. I also loved reading all of the birth stories. *I also really like Birthing from Within by Pam England. 
  • The Business of Being Born – I can’t even fully explain how this opened my mind up to the world of birth, but when everything was so foreign and so new during my first and even second pregnancies, this documentary was nothing short of a miracle for my mind, and something that I watched several times. It was really good for my husband to watch as well. There is also an additional four part series called More Business of Being Born that is in some ways even more amazing.
  • Hypnobirthing Resources – I’m trying to find exactly what I used for this, and I think it was the cds from the Hypnobirthing Home Study Course ($170), but this Birth Hypnosis cd by Gabrielle Targett ($1.99) sounds very soothing as well. I remember taking a bath when I was very much pregnant for Ruby (our first) and falling into a deep state of meditation as I prepared for my birth. I never really entered a state of hypnosis, but listening to these cds during labor really helped me to connect with a very peaceful center (that along with my Enya and Sigur Ros mix), especially when I started to feel like I was going to panic from the pain.
  • Orgasmic Birth – Personally, the idea of having an orgasm during birth seems quite strange to me, but I was very fascinated to learn about the close connection between pleasure and pain. This documentary helped me to open up to the idea that birth isn’t just a painful experience to endure, but a beautiful and amazing experience to take part in. *It also makes me chuckle when I prepare my “birthing area” with dim lights, flickering candles,  and soft music because the ideal environment for having a baby is truly best when it’s the same environment used to make a baby. Speaking of which, this video hilariously makes this point quite well…seriously, you have to watch it! 

  • Birth Videos and Stories – In a birthing class Scott and I took before Ruby’s birth, we watched some videos of women in Africa giving birth outside with very little assistance. Even though we knew we would be more comfortable with having the assistance of a midwife present, I enjoyed watching numerous videos of unassisted births (like this one) because they helped to give me the confidence that my body was made to do this. I also liked reading stories about unassisted births (like these) as well.
  • Prenatal Massage – My husband is so sweet and loving to give me some amazing pregnancy massages throughout all of my pregnancies. At first, we enjoyed using the guided prenatal massage in Shiva Rae’s prenatal yoga video, but now he just massages me while we unwind and maybe watch a bit of TV at the end of the day. I’m having trouble tracking down a reliable copy of Shiva Rea’s yoga dvd that includes the massage other than this, but this article and video provide some nice tips as well. The bottom line is that if your partner is willing to massage you, there is really no “wrong” way to do it as long as you have open communication about what feels good and what doesn’t. I have also enjoyed getting a professional prenatal massage that really helped with some sciatic nerve pain.
  • Chiropractic Care – When I was pregnant for Ophelia, I had excruciating sciatic nerve pain. After several trips to a chiropractor who specialized in treating pregnant women, I was able to have the pain completely relieved. I highly recommend asking your doctor or midwife for a chiropractic recommendation, especially if you’re feeling any pain. There is a lot they can do when it comes to helping with the baby’s position as well. If you have a baby in a posterior position (which can lead to some pretty painful back labor), they can help with this as well. The Belly Mapping Workbook is also a good resource for “spinning babies”.
  • Birthing Classes – We were originally planning a hospital birth for Ruby, and so Scott and I took every single birthing, baby care, and breastfeeding class that we could. When I was about 31 weeks along, we made the decision to switch to a birth center and proceeded to take every class they had to offer as well. It was really fun to learn together!
  • Birthing Plan/Support Team – I highly recommend writing down a birth plan and discussing it thoroughly with your birth partner who will be an advocate for you while you concentrate on giving birth. You may also want to consider hiring a doula who can be your advocate, help guide you, and provide support to both you and your birth partner. Knowing that you have this plan and knowing that you will have proper support will help to put your mind at ease throughout your pregnancy.

In Conclusion

Being able to enter a meditative state during pregnancy is so helpful because it makes it that much easier to enter that same state during the process of labor and delivery. Visualizing the birth, anticipating what it will be like to go through each stage of labor, and making sure you are completely prepared will help to eliminate the fear, panic, and anxiety that can come with the unknown. As I sit here in my eighth month of pregnancy, I am grateful to have the time to write this all down and reflect on my own journey that will soon bring me face to face and skin to skin with baby #5.

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