For best results in labour:
- Sit upright in a quiet environment making sure you are well supported and comfortable.
- Focus the mind with a meaningful phrase ('pain free labour' will do) and repeat it in your mind while relaxing.
- Or focus on an object in the room and work at emptying your mind of all else.
- If other thoughts intrude, work on fading them away as soon as you realise your mind has drifted. It is quite difficult at first but gets easier with practice.
- Similar to progressive muscle relaxation, you can conduct a body scan whilst meditating. Focus on parts of your body from the feet up but instead of telling them to relax you just note how they feel and move on.
- Practice meditation for at least 10 minutes a day to get really good at it.
Finding a technique that appeals to your lifestyle and preferences is vital. When you find the one that best suits you it can be used throughout the pregnancy so that when labour begins you will not instantly go into panic mode. If you do then you can pull back and start to take control by practicing relaxing in a way that suits you best.
Progressive muscle relaxing worked for me in my two pain free labours. I still use it today more than 20 years after my forth was born and it can work wonders at reliving the stresses of everyday life.