User guide for your Hypnobirthing MP3 collection...

Access...
Your audio files are downloadable > HERE (login emailed after purchase). In the meantime, make a start with your free hypnobirthing MP3s, or if you haven't already, purchase the full set here (£25 / $32). Do contact me with any queries.

Use during pregnancy... 
Turn your sound right up / use headphones; don't just listen at bedtime or you'll probably fall asleep; follow your guidelines below and refer back to this page often to check your practise is on track.

Use during birth...
When your contractions are established and progressive, listen to your affirmations tracks on repeat. And / or you can buy the music without the words from: Calmtime and Savasana

1. Pregnancy relaxation
At least once every 2 weeks, for relaxation and wellbeing. Boost confidence, self-esteem and comfort (20 mins) 

2. Prepare for birth
Most days from 34 weeks and at least once a week beforehand, to cognitively rehearse the birth process (20 mins) 

3. Letting go of fears and doubts
At least once every 2 weeks, to process and release any fears, doubts, concerns or anxieties about your baby's birth (10 mins)

4. Breathing & bonding
At least once every 2 weeks, to perfect mindful breathing and bond with your baby (contains music with Hindu mantras) (10 mins)

5. Affirmations
Rehearse at least once every 2 weeks and for playing during the birth (see further guidance below). Set to 'Calmtime' backing music (25 mins)

6. Affirmations 2
Rehearse at least once every 2 weeks and for playing during the birth (see further guidance below). Set to Hindu 'Savasana' backing music (28 mins)

7. Practise Contractions
At least once every 2 weeks, to rehearse sinking down into hypnosis for each contraction (30 mins)

8. Hypnobirthing for partners
Birth partners can listen at least once a week to increase their understanding and confidence (20 mins)

9. Caesarean preparation
Even (especially) if you're not planning a caesarean, use this track once or twice (or more) to rehearse a positive calm caesarean birth. Use daily if you're expecting a caesarean (20 mins)

10. Adjusting to Parenthood
Postnatally - as desired (10 mins)

Example timetable over a rolling two week period (if over 34 weeks do the purple options too)

Monday: Prepare for birth
Tuesday: Prepare for birth
Wednesday: Breathing & bonding
Thursday: Prepare for birth
Friday: Pregnancy relaxation
Saturday: Prepare for birth
Sunday: Letting go of fears

Monday: Affirmations 1 or 2
Tuesday: Prepare for birth 
Wednesday: Prepare for birth 
Thursday: Practise contractions
Friday: Prepare for birth
Saturday: Prepare for birth
Sunday: Prepare for birth