HOW TO OPEN UP TO BIRTH

WITH EASE

8 wonderful methods to flow with birth 

 Hello beautiful mom-to-be,

First of all, I would like to tell you, that you are a

true miracle. A living being is growing within you,
right now, and your body carries all the ancient
wisdom that you need, for this magical time - of
pregnancy, birth and motherhood.

I hope that the following techniques help you trust

in your Self, your body and your sacred femininity,
because all you need to birth your child is already
there - within you.

Are you ready to explore your true potential?

ENJOY THE JOURNEY

NINA-GYANA
 1. THE FIGHT OR FLIGHT INSTINCT

All human-beings have a "fight or flight" instinct embodied, that goes

back in the days, when we had to escape from moments of danger, for
example when a lion was going to attack us:). When something happens
to us, that scares us, that seems dangerous, our natural reaction is
either way to "fight our way through it" to get tensed and tight, or to
flight, to withdraw from the situation. Telling ourself that we are not
strong enough, that we cannot do this. Knowing about this reaction, you
can be conscious about it, in the moment it arises - especially during
labor.

For example, when a birth wave comes, you relax your body as much as
possible, you bring the attention to your breath and you allow it to flow
freely. You can imagine an opening, an widening of your pelvic floor,
which actually is made of many layers, and during childbirth these
layers open up like a flower. You can visualise this.

When on the other hand you witness your mind telling you that you
cannot do this, then feed it with an empowering statement, telling
yourself the opposite - I CAN DO THIS, I HAVE ALL IT TAKES TO BIRTH
THIS BABY, I TRUST MY BODY, I TRUST MY SELF.

2. CARRY A TALISMAN

Find a symbol that gives you strength, this can ba a small statue, a
stone, a crystal. During your time of pregnancy you meditate with it,
you can hold it in your hands, invision the birth that you would like to
have and fill this talisman with positive affirmations (like the once
above, or your own). The object and your unconscious mind, will then
be charged with this positive energy. You can take this symbol with you
during labor and whenever you feel that the mind is taking over, that
you withdraw from the situation, let this be your anchor to come back.
3. MAKE SOUNDS

A very powerful technique that help you flow with birth is - to relax your mouth and jaw.
The mouth and the cervix are interconnected, when you tense your mouth and jaw, your
cervix contracts as well, and when you relax your mouth, for example through singing,
laughing, making sounds, the chances that your cervix opens up in a more easy way,
are highly increased. Making sounds like Ahhhhh, Uhhhhh, Schuuuuu, Ohhhhh also
helps you release tension and express the power of birth. If you allow yourself to be wild
and untamed, if you let your animal aspect take over, you will get into the flow of birth.
Trust me! Birth is the one thing that should never be civilized - but wild and free! Give
that Pachamama, the primodial mother within you the chance to express herself, this
way you will tap into an immense strength within you, into an ancient wisdom. You will
know instinctivly how to move, breathe, sound, how to birth your baby - the more you
allow yourself to let go, to not control labor with your intellectual mind, you will flow with
this force of creation.

4. RIDE THE WAVES

Never hold your breath, even if some waves can hit you hard, breathe through them, by
inhaling through your nose and exhaling even longer through your mouth. Try to breathe
deeply into your belly, so that the belly expands even more, and with your breath ride
the waves that come, this way you will be able to deal with them more smoothly. I like
the name "wave" more instead of contractions, because they really build up like a wave,
you can feel it coming, it builds up, it has a peak point and it quietens down again. And
then there is stillness, a pause. In the beginning of labor the pauses in between the
waves are longer and the more close you come to birthing your child, the pauses will
decrease, but they will always be there (in some rare cases, when birth happens really
quickly, they can be short from the beginning, but mostly not) Birth is a process, it takes
its time, it comes in waves and there will be moments to recover, to charge yourself with
new energy. So in these moments of stillness, take advantage and relax! Release your
shoulders, relax your jaw, breathe calmly, center yourself, drink something, sleep, smell
on some essential oils, whatever you need in this moment - there will be no pain,
5. TRUST IN NATURE

Nature is amazing, it has grown this baby within you, without you having to make too
much effort, and it will birth this baby. Nature supports you with all the beautiful
hormones, that function like the most effective pain killers, and nature gives you time
to recover, after every wave. Yes, there are contractions of the uterus, because this
muscle helps to push the baby out, but there is also expansion. If you focus on the
expansion, the widening, opening up for your baby, to give space, relax, recharge, your
whole system will support you. If this resonates with you, find an image that carries all
these qualities, it can be the ocean, a flower, the sun shining in all directions, whatever
it is for you - remember it in labor, feel it, fill yourself up with it.

6. FIND YOUR BIRTH MOVEMENT

Feel free to move as you wish, as your body tells you to. If it is to lay on the bed, and
relax - go for it. But I also encourage you to be upright, standing, kneeling, in table top
position, sitting on a ball, squating, holding on to a rope, your birth partner - whatever
position you are the most comfortable in. It is proven that by being in an upright birth
posture, gravity will support you and your baby to travel down the birth channel. The
coccyx of women (talebone) is flexible and when you are upright and the head of the
baby passes, it will move slightly back and that gives more space, whereas when you
lay on your back this little movement is not possible. It will also be more easy to breathe
and move with the waves, circling your hips, when you are in an upright birth position.
But also, take care of your energy, this doesn´t mean that you have to be on your feet
the whole time, because labor can be long and you need moments of rest, whenever
you can sleep, please sleep! Listen to your body, trust, you will know when it is the
moment to be up and when it is the moment to relax.
7. CREATE YOUR BIRTH ENVIRONMENT

How do you want to birth your baby? How should the room look like? Smell like, when
your baby arrives in this new world? Do you want neon lights, or should the room be
with soft lightning? Do you want it to be cold, or nice and warm? No matter where you
birth - in a hospital, in a birth house or at home, with some simple tools you can create
a beautiful atmosphere. By having a dimmed light, maybe a light chain, candles (when
you are at home), a diffuser or aromatheraphy lamp with an oil you like (I love the
smell of lavender), put on some music that suits your mood, bring some snacks that
you love. Create your space, so you feel save, warm, comfortable, at home. Especially
the dimmed light is helpful to release the hormone melatonin, which is another
supporting hormone in the birth process, and it is released in response to darkness.

8. FIND THE SUPPORT OF A DOULA

A doula is a woman, who has birthed herself, and that is trained in supporting mothers
in the process of pregnancy, birth and motherhood. She is not a midwife, not in charge
of any medical decisions. She will not examine you, or catch the baby with her hands.
She is there for your physical, mental, emotional and spiritual well-being. She will get to
know you during your pregnancy, she will know about your wishes, fears and feelings.
She will be present with you, no matter which direction the birth might take, she will care
for you, hold your back, encoure you, help you through each wave, hold sacred space.
Even if you have an in-patient midwife, or a birth partner for him/her a Doula will be an
extra support. If you are not based in Mallorca and need help in finding a doula, get in
touch with me and I will try to help you. I am there for you online, as a 1:1 Mentoring
support and I also offer workshops online with Prenatal Yoga and birth preperation, as
well as workshops with Postnatal Yoga. In addition I offer a free Mindful Mamas Tribe
woman circle once a month. You can read all about my offers on my website.

I truly hope that some of these techniques resonate with you and help you flow with
birth. Of course there is so much more I would love to share with you. So stay in touch,
write me and I will be there for you!

[email protected] www.mindful-mamas.com