Heart Uterus Visualisation

The first trimester can often be a vulnerable period as your body undergoes the incredibly profound changes; excitement and anxieties are high, you will probably be tired, emo- tional and nausous long before your belly shows. On the inside you are doing amazing work - your baby grows from a single cell to a recognisably human creature measuring 5cm long.

It can be hard to find positive support at this time and much of the advice in the media is confusing and contradictory. Here is a wonderfully nourishing, safe exercise you can do at home to help steady yourself, connect with your baby and release stress.
You can do it alone or with your partner or friend, just have them softly place their hands on your heart and uterus and follow the instructions below. Make sure you are both sitting comfortably and that the touch feels good.

Note - up to about the twelfth week of your pregnancy, your uterus will be sitting within your pelvis, so place your lower hand on your lower abdomen, midway between your hipbones.

1.Sit or lie down comfortably.
2.Place one hand softly on your heart, the other on your uterus.
3.Drop your shoulders, relax your arms and hands.
4.Notice your breath as you inhale and exhale until your mind settles.
5.Connect with your baby, imagine your baby floating in her watery world.
6.Connect with your heart, feel it’s beat and strength.
7.Imagine a golden cord that runs from your heart to your uterus, nourishing and protecting your baby. Breath into the cord.
8.Keeping one hand on your uterus, move your other hand down a little and keep it there for a few breath cycles. Move your upper hand down a little at a time until your hands are on top of each other.
9.Enjoy spending some time with your baby.
10.Bring your attention back to the way you are breathing and ease yourself out of your relaxation.

You should emerge feeling calm and ready to face the world! If you enjoy it, you can use it throughout your pregnancy and in labour too.

As your due date gets closer, with work and family all making demands, it can seem as though there’s not enough time or energy for yourself and your little one. Spending time connecting with you baby is a wonderful way to prepare for the birth and also helps to calm you down when everything seems too much.

Where ever you are in your pregnancy, here’s an easy exercise you can do anywhere which can reduce stress and help you connect with your baby. Ideally, make some time every day to relax and focus on your baby, but when this is too much, you can do use the following exercise in the car, waiting in a queue or while the kettle boils.

1.Place your hands on you lower belly.
2.Notice how you are breathing, no need to change it, just observe.
3.After a few breaths make your out-breath a little longer.
4.As you breathe in feel how your abdomen expands and gives your baby space.
5.As you exhale feel how your abdomen hugs your baby.
6.Continue for as long as it feels good.
7.Spend as much time as you can enjoying being with your baby.
8.Notice how you are breathing again.
9.Ease out of your relaxation.

This easy exercise can help in different ways, for example it makes sure you and your baby get a good supply of oxygen, it helps you to relax and helps you to connect with your body as well as your baby. If you enjoy doing it you can use it during labour when it is es- pecially effective; focussing on the baby rather than the discomfort makes the whole proc- ess a more positive experience. It’s a little three minute miracle!

This exercise was taught to me by Suzanne Yates and appears in her lovely book Beautiful Birth.