Here's a simple way to get into a relaxed state. Sit or lie down in a comfortable position. Close your eyes. Relax your muscles. You can start by letting your shoulders go limp. Breathe slowly and naturally. As you breathe out, feel yourself beginning to relax. Feel the tension leave your body. You might want to imagine that you're doing this in a calm and relaxing place -- say, at the beach or in the mountains. Don't worry about well you're doing. Continue for 10 to 20 minutes. Do this once or twice a day. Your concentration will improve over time, with practice.
While you're in your favorite place, visualize your baby's impending birth exactly as you wish it to be. Be quite specific. Think of your VBAC fears and turn them around into positive images and words. (Examples: See your uterine scar getting stronger and stronger. Watch your baby move smoothly through the birth canal. Feel the power of the contractions and know that you can work with them.) Write down your statements and post them around the house or carry them with you in your pocket as daily reminders. Here are some affirmations to get you started:
- I believe in myself and my body.
- My body is always strong and capable.
- I will give birth vaginally with effort, but also with joy.
- I see myself easily getting past where I was stuck in my last labor.
- I enjoy watching my baby start down the birth canal into my waiting arms.
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