Jul 27, 2010 0
Jul 26, 2010 0
Movement and Involment
When you hear the word “relax”, I am sure it’s hard to believe you COULD actually relax during labor – you can. You may even ask why it’s important.
Incorporating some kind of method of relaxation is very important because it reduces STRESS hormones (called the “fight or flight” response) which can influence the birth process – cause tension, slow it down, or stop it.
There are several ways to relax. It’s up to you to choose the one that’s best, or makes sense to you. It’s the end result that matters most being calm. Yes, you can be calm during labor – I have seen it. It’s amazing to see .. and you can be in a relaxed state physically with or without medication! All of the following methods induce the “RELAXATION RESPONSE” and that’s what you want to focus on during pregnancy and birth, and perhaps the rest of your life!! LOL!
Breathing is #1 Always! Then there’s:
hypnosis
meditation
Pre natal yoga
slow movements (rocking, swaying)
positive self-talk
Affirmations
music that calms
massage
Reiki
Jul 26, 2010 0
Visual for Pregnancy and Labor
Guided imagery, visualization is very powerful, I recomment using this with slow breathing during labor. You can also do this anytime before you go into labor – Start today. The more you do it, the more effective it will be.
Visual for Labor -a Mini Script:
Partner: READ first, then read to her during labor.
Mom – you can do this without your partner as well.
“Imagine, as only you can do, that just above your head is a bright and glowing color that represents to you calm, peace, and tranquility… “see” it enter your body through the top of your head. It seeps down through the top of your head massaging all the muscles and cells around your scalp …. Ears….. eyes …, your face… jaw … neck….. and upper back …
This brilliant color flows down throughout your body from you neck to your shoulders, the color massages all you muscles, seeping down into your cells … this color slowly swirls around your lower back… radiates through to your arms …. and hands ….. Pulsating, massaging away any tension ….. Weaving in and out of your fingers while pushing, pulsating tension out through your finger tips ….. now gone ….
this color circulates around your hips and baby calmly and lovingly, this color gently stays swirling around baby …. reassuring baby, comforting baby with your love … all your love … this brilliant colors moves down through your legs massaging all the muscles, flowing gently down throughout your calves … feet … and toes …
This brilliant color replaces any areas of stress and anxiety. This calming, brilliant color replaces ALL tension, stress, and fears. Your body glows. You radiate calm, peace, and comfort … you are calm, feel all the stress leaving your body as this vibrant color replaces tension, filling and shining through every part of your body…through every muscle and cell in your body …with peace and comfort ….. Good … …
Now create a “private, special” place, real or imagined … notice the sounds … the smells … the colors …. How your body feels ….
surround yourself with a color that represents protection. You are protected from any anxiety … or fears …… Your private place protects you while giving you answers to questions ….., solutions to problems….., confidence, faith and trust in your body and mind… you tap into your own intuition … of knowing what’s best for you … you know …. you are comfortable and safe.…
***Only read the following at 37 weeks or later! Visualization can cause early dilation ***
Take a deep breath…focus on your breathing … it’s easy and calming … you feel calm and peaceful. ….. You are surrounded by love and you “feel” it. Choose a color representing this calming love… this love gently wraps around you and your baby. As you inhale slowly, love’s brilliant color flows from you to your baby and swirls around (her/him) like a gentle embrace … embrace your baby. Feel the joy. As you slowly exhale, your baby relaxes more, feeling your love as you work together in harmony towards birth … good, very good … enjoy the feelings … breathing is easy, relaxed … you and your body are doing what it needs to be to birth your baby calmly … and lovingly …
Create your Own Visual -Ideas and Tips:
- Imagine meeting your baby, holding him/her in your arms, counting fingers and toes, feeling her soft skin, looking at her, etc.
- Add affirmations: I am calm and relaxed. My body knows what to do. Birth is healthy for me and my baby. I see my baby in my arms, etc.
- Always use the present tense: I am, I see, I can, etc. ALWAYS use positive words. NEVER use negative words.
- Partner: Avoid ending visualization abruptly. Do the following slowly: Count from 1 to 3: One, you are more aware. Two, the sounds you hear are clearer, louder. Three, open your eyes, feeling very calm and relaxed.
- You can also use pictures, photos, and objects as a “focal” point—mom looks at this while using a breathing technique during a contraction.
Now hug each other for a job well done!
© 2002 LTF
Jul 26, 2010 0
Relaxation Practice
Practice Daily
Self-Relaxation, You Can Do It!
1. Create a quite environment without interruptions
2. Get comfortable-take shoes and socks off, glasses off, etc. Keep arms and legs uncrossed. Relax in a chair or on a couch. If in bed you just may fall asleep (and that’s okay) But if you don’t use a chair so that you are sitting Somewhat upright.
3. Close your eyes if you want. Usually works better if you do because you shut out your immediate surroundings
4. Notice how still you become. Allow yourself to settle down to stillness and quiet.
5. Take 3 deep breaths in… and slowly exhale. Now just focus on how easy and calm your breathing is for a few moments.
6. Next, think of a place, real or imagined. Someplace where you can be the most relaxed you’ve ever been. Notice as much as you can about this place-scents, colors, sounds, texture of things you imagine touching, seeing what is in this place… surround yourself with positive things and thoughts. This is your time to experience total freedom and peace!
7. Say your affirmations now if you like. Say them slowly to yourself.
8. When you are ready, open your eyes feeling refreshed and happy!
Repeat this daily. It takes 30 plus days to “set” a change
Jul 26, 2010 0
Practice Daily
Self-Relaxation, You Can Do It!
1. Create a quite environment without interruptions
2. Get comfortable-take shoes and socks off, glasses off, etc. Keep arms and legs uncrossed. Relax in a chair or on a couch. If in bed you just may fall asleep (and that’s okay) But if you don’t use a chair so that you are sitting Somewhat upright.
3. Close your eyes if you want. Usually works better if you do because you shut out your immediate surroundings
4. Notice how still you become. Allow yourself to settle down to stillness and quiet.
5. Take 3 deep breaths in… and slowly exhale. Now just focus on how easy and calm your breathing is for a few moments.
6. Next, think of a place, real or imagined. Someplace where you can be the most relaxed you’ve ever been. Notice as much as you can about this place-scents, colors, sounds, texture of things you imagine touching, seeing what is in this place… surround yourself with positive things and thoughts. This is your time to experience total freedom and peace!
7. Say your affirmations now if you like. Say them slowly to yourself.
8. When you are ready, open your eyes feeling refreshed and happy!
Repeat this daily. It takes 30 plus days to “set” a change
Jul 26, 2010 0
Endorphins 2 – How to Increase in Your Body
Jul 26, 2010 0
The New Method for Pain Control: Relaxation
This is what you need to use during labor. Learn how to use imagery, guided imagery – any relaxation method with daily practice to use during pregnancy and labor. This video has a great discussion about stress, how it affects your body, and how it helps to create well-being for life. Think about what the message is and ask yourself- how does this pply to me, and how can I use relaxation in preparing for birth?
Jul 26, 2010 0
Relax Hands During Labor
A lot of tension during labor is held in the hands. This is a great hand massage taught by Penny Simkin. Tension increases pain.
Jul 26, 2010 0
Lamaze & Injoy Video: How to Have a Better Birth
Here’s a good resource website, videos and downloadable printouts to help you prepare for birth.
Website: How To Have A Better Birth
Lesly 
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