almonds, avocados, legumes, kale and spinach. To increase milk production, add fennel to meals or smoothies, or turn to capsules.


Keep Moving with Intention Wilson recommends yoga, swimming, walking or light jogging three to five times a week, for 20 minutes a day. “Squatting like a child on your haunches is a great exercise for childbirth,” she says, noting that 20 squats daily will strengthen core muscles. Sitting on an exercise ball instead of a desk chair or couch also engages core muscles, while improving posture. “Regular exercise brings more en-


ergy, better sleep, reduced stress, higher spirits, better odds of an easy labor, faster post-delivery recovery and reduced risk of gestational diabetes and high blood pres- sure during pregnancy,” Bregman finds. She recommends a prenatal yoga practice that includes breathing and visualiza- tions. This restorative form of yoga offers gentle stretching, promotes good circula- tion and naturally supports relief or heal- ing of many possible pregnancy ailments. “To alleviate physical distress, try


The connections established between mother and child are much stronger when she progresses through pregnancy and birth from a natural perspective.


chiropractic prenatal care,” says Phillips. Light finger contact from an experi- enced practitioner helps realign bony segments and restores the body’s normal tone. “A prenatal expert can adjust so the mom’s body maintains its balance and the baby is free to move.” Craniosacral therapy reestablishes balance to the mem- branes that encapsulate the brain and spinal cord.


~Kristy Wilson


Spark the Spirit Affirmations can positively state the mother-to-be’s intentions for pregnancy and birth. Examples include: “Birth is a safe and wonderful experience. I am choosing the right path for my birth. I trust my body and my in- stincts. I have all the support I need.” Wilson recommends choosing two to four that resonate, repeating them every morning while gazing into the mirror, placing them on the refrigera- tor door and even having them pop up on a smartphone. “Meditation prepares you for child- birth and can also be soothing during labor by offering tools that push away fear,” says O‘Mara. She likes this man- tra from Thich Nhat Hahn’s book, Being Peace: “Breathing in, I calm myself, breathing out, I smile.” To begin, sit comfortably in a quiet


room with eyes closed. For women new to meditation, Wilson suggests lighting a scented or colored candle and noticing the colors and movement of the flame for something physical to focus on. “This calming practice is important because labor becomes like a meditation,” she says. The mother copes through the contraction, then uses her meditation skills to reset,


refocus and ground herself before the next contraction. Wilson and Bregman both encourage expectant mothers to keep a journal during pregnancy. “Record thoughts and experiences. Sometimes dreams tell things about the child, who has a story too,” advises Wilson.


Prepare the Mind “Just say, ‘No thanks,’ to friends who want to burden you with stories of their long, excruciating labors,” O’Mara advises. “Protect yourself from toxic people and their horror stories. Focus on maintaining your own good health and surround yourself with people that have experienced a normal birth. Plan to have uplifting support during the birthing process and in the postpartum period.” A woman easily influenced by others might ask her


doula, midwife or spouse to be her advocate. A woman that needs to exercise control might seek such assistance for peace of mind, knowing that her wishes will be followed. “‘Pain’ is a fear-based word,” to be avoided in con-


versations about labor, Wilson explains. “Don’t fear the strength of contractions. They are doing exactly what your body needs to do to give birth.” As a midwife, she helps moms relax and embrace these intensely important sensa- tions by focusing on what is going on in their body. Re- search published in the journal Cell Adhesion & Migration shows that the hormones released during labor enter into the baby’s immune system to also strengthen the child.


Design a Special Experience


Create a Birth Plan Those that prefer a home birth can find a compatible midwife through a natural birthing community such as the National Association of Certified Professional Midwives,


International


Childbirth Education Association and La Leche League. For a hospital experience, look for low-Caesarean rates, a personally compatible doctor and a distinct birthing center. Either way, a doula or midwife can help craft the desired birth plan. Upon selecting a venue, the expectant mother may imagine the ideal birth environment and write positive state- ments, such as, “I want to move around freely. I want my husband and sister with me at all times.” “If a home birth is a mother’s first choice, design two plans; one for home and one for the hospital,” suggests Phillips. “If the mother needs hospital care during labor, the attendants will know her wishes.” Wilson encourages the spouse to be involved from the beginning. “The partner’s energy plays a role in how the birth progresses during labor. Plus, being part of the


natural awakenings May 2017 31


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