Guided Imagery and Visualizations for Labor and Childbirth

I’ve collected these visualizations from various people and websites throughout the years. I used to keep them in my labor binder that I took to hospital births as a Labor Doula. Please excuse the spacing – whenever I copy and paste from Pages I am unable to reduce the space or increase the font.

Water Gliding

Close your eyes and become aware of your breathing. Inhaling and exhaling. Breathing in and breathing out. Think of healing light. Breathe in white light and breathe out tension. Allowing your body and your mind to go deeper and deeper in relaxation. Give yourself permission to go deeper and deeper. (Pause)

You are gliding underwater, able to breathe like a dolphin. As you swim about in the warm, blue and quiet sea you can see waving seaweed, bright coral and glistening fish. Looking down you see rocks and sea horses and anything else you can imagine. Looking up you can see the sunshine beaming down on you and warming your back.

Gliding and gliding. You are a dolphin moving with grace and ease through a warm, friendly ocean. You can feel the sunshine and the support from the water. You glide with ease and happiness. You are weightless, without worries and cares, knowing that your body and environment are supporting you.

Shower Waterfall

Close your eyes and become aware of your breathing. Inhaling and exhaling. Breathing in and breathing out. Think of healing light. Breathe in white light and breathe out tension. Allowing your body and your mind to go deeper and deeper in relaxation. Give yourself permission to go deeper and deeper. (Pause)

As you stand in the warm, safe shower feel the warmth of a gentle breeze on your skin and cool green moss beneath your feet. The feel of the waterfall spray is gently touching your skin and you relax with each drop of water that touches your beautiful skin. You can hear the sound of the water as it falls off the rocks ledge, a gentle rushing sound and the distant sound of birds in the trees calling back and forth to each other. The smell of the fresh water, the green foliage, and the mild perfumed tropical flowers growing around the pool invite you to relax and find peace. The vision of the sun shining on the gently moving waves on the water from the fall increases your feeling of safety and peace. A foggy, mystical mist gently begins to float around the falling water and in the background. Visualize colorful fish swimming in the water below your feet, sunlight dancing off their colorful backsides. This same sunshine is warming your shoulders and promising you that you are safe and relaxed.

During Contractions

Close your eyes and become aware of your breathing. Inhaling and exhaling. Breathing in and breathing out. Think of healing light. Breathe in white light and breathe out tension. Allowing your body and your mind to go deeper and deeper in relaxation. Give yourself permission to go deeper and deeper. (Pause)

With the next contraction feel the pressure of the tightening womb on yourself and your baby, gently pushing your baby down. Imagine your cervix opening up a little more with each surge of power from your uterus. Picture your sweet baby moving and finding a comfortable position for him to be in when the surges come on. As your cervix opens fully like a new flower, visualize your baby moving down, slowly but firmly down your vagina and out into the world of mortality to be greeted with great enthusiasm and joy.

Night Labor

Close your eyes and become aware of your breathing. Inhaling and exhaling. Breathing in and breathing out. Think of healing light. Breathe in white light and breathe out tension. Allowing your body and your mind to go deeper and deeper in relaxation. Give yourself permission to go deeper and deeper. (Pause)

Imagine your are standing on the quiet, empty ocean beach under the bright and safe light of a full moon. You begin to walk and search for a comfortable place to lay down and rest. The moonlight is dancing on the dark water and a big, full, rising moon is on the horizon. There you are on the beach, walking soft and proud with your hands resting gently on your belly. You see a comfortable place to lay down and the sand is warm against your feet and body as you lay back relaxed. The stars twinkle in the sky and the cool, gentle breeze smelling of the ocean is around you. As you lay on the soft sand feeling warm and safe, you begin to relax your muscles, one by one, beginning with the muscles of your face. As you release a breath, you also release the work from your face. (continue throughout the body). You feel you am a part of all things in the universe. You are relaxed.


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