Your Pregnancy Relaxation Sequence

1. Turn your phone onto airplane mode - minimising interruptions is really important! 2. Get cosy - put on loose, warm, soft clothing that feels comforting. 3. Dim the lighting, light candles (as long as you are not planning to fall asleep). 4. Turn on some calming music.

5. Sit or lie somewhere comfortable and supportive.

6. Close your eyes and take slow, deep breaths. Inhale for 4 counts through your nose, exhale for 8 counts through your mouth (or for as long as feels good for you - the key is exhaling for longer than the inhale).

7. Scan your body - Start at your toes, tune in to how they feel, give them a wiggle, then let them relax and go limp. Work on up through your ankles, your calves, knees, thighs, pelvic area, tummy, chest, upper arms, elbows, wrists, fingers and so on - until you reach the top of your head.

8. Now visualise a place that makes you feel calm and happy. That might be a childhood holiday home, a room in your house, or a place that you like to go walking. Think about how it sounds, smells, feels. Stay in this place for as long as you wish.

9. When you are ready to return, take a few deeper breaths and slowly open your eyes.

10. Before you stand up, wiggle your jaw, hands and feet, then stand up and stretch out your arms above your head, ready to take on the rest of the day, or sink into bed for a restful sleep. Author, Emiliana Hall, The Mindful Birth Group.

Editor, Helen McClorry, Babies on board Magazine.

1:1 - Group - Online Hypnobirthing Courses

Guiding you to have a positive birth experience, however your baby is born

Contact Emiliana or learn more here:

Follow me on Instagram & Facebook for daily positive birth tips @themindfulbirthgroup

10% off all courses for Babies on Board readers! Enter BABIESONBOARD at checkout

Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32