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Follow up- 16 Weeks

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Follow up- 16 Weeks

Here’s a recap of the Action Items I’d love you to be focusing on between 16-20 weeks of pregnancy. Of course, you’ll continue working with the healthy diet and hydration goals we discussed last month.

Mind & Soul

Relaxation / Meditation

One of the skills that will help you the most in labor is RELAXATION. Practicing effective relaxation strategies in labor will help you have the needed stamina, focus and endurance to birth without medication. More people “poop out” in labor than “pain out” in labor. Exhaustion in labor is a much much bigger challenge than physical pain. Begin learning relaxation strategies now. We recommend the free app: Insight Timer. Search by topics and length of time you have available to practice. My favorite relaxation topic is SLEEP & Relaxation.

  • Does your mind always spin? Do you get overwhelmed? Do you over-think? Do you have difficulty trusting yourself? A daily practice of spending at least 15 minutes sitting quietly, and simply observing your thoughts as they move through your mind without letting your brain engage them — like watching clouds pass - will be an excellent way to prepare for birth.
  • Do you find yourself in constant motion? Are you a highly driven, performance-oriented person? Do you sometimes get ahead of yourself physically - and not notice your emotions? A daily practice of meditation will help you “breathe in peace and breathe out surrender” in labor. It is essential that you learn to “be soft” and allow labor to do its work. Begin practicing with meditation and relaxation every day so you are well equipped for birth.

Daily Practice

  • Find 15 minutes a day to practice relaxation, meditation, or guided imagery.
  • You may use an app with guided imagery, a recording or video. I love the app Gentle Birth Hypnobirthing.
  • You may find it helpful to do your practice before bed so you can use it as a way to get to sleep each night.

Body

Nutrition, Hydration and Mental Prepareness are important, but PHYSICAL prepareness is essential for birth. This is the time to begin preparing your body and your baby for birth.

I recommend adding a yoga class (or 2) to your weekly schedule. Enroll in the Spinning Babies subscription for a short daily exercise you can do to prepare for birth.

  • I recommend adding a yoga class (or 2) to your weekly schedule. Enroll in the Spinning Babies subscription for a short daily exercise you can do to prepare for birth.
  • SPINNING BABIES teaches optimal fetal positioning. They have exercises, free handouts, videos and also a paid subscription for exercises for all the typical challenges of pregnancy. Check them out Click Here