#14 Finding Your Calm Place - A Guided Hypnobirthing Visualisation

In this episode, I guide you through a calming hypnobirthing visualisation designed to help you create your own peaceful place within 🌿

Using gentle visualisation and anchoring techniques inspired by hypnobirthing and NLP, this exercise helps you practise feelings of calm, safety, confidence, and trust throughout pregnancy.

This is a beautiful tool to support your preparation for labour, birth, and postpartum, helping you create a place you can return to whenever you need relaxation and reassurance 🤍

✨ Register for my free Birth & Baby Masterclass:
https://www.mymamadreams.com/birthandbabyantenatalworkshop

Transcript

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And now, slowly we are going to begin returning. But you are taking this feeling with you. This calm remains inside you. This confidence remains inside you. This peace is always available to you whenever you need it, whenever you choose it. And now you begin to walk backwards towards the staircase. Slowly, gently, feeling calm and grounded. Welcome to my Mama Dreams. I'm Anna, a dual gentle sleep coach and lactation consultant based in Barcelona, empowering families worldwide through pregnancy, breastfeeding, and baby sleep. In this podcast, I'll work with you through the deep transformation of motherhood so you feel hurt support through the unknown and inspired to keep dreaming your own beautiful life. I created this space especially for families who feel a little bit far from home. I'm from Barcelona but lived in London for over 17 years where I had my babies. I understand what it feels to give birth and raise babies in another country, in another language, culture, and sometimes feel overwhelmed or alone. Here you will find gentle support, honest conversations, and practical guidance to help you feel calmer, more confident and empowered, not only as a mother, but as a woman who continues to dream and growth. I'm so happy you're here. Let's begin. Hello and welcome. This episode is a little bit different from my usual podcast. Today's episode is actually part of an exercise from my birth and baby antenatal workshop. So if you're pregnant, I really encourage you to practice the visualization regularly. Because this is not just relaxation, this is preparation. We are helping your mind and body learn how to enter a deep state of calm, of safety, confidence, and trust. And the more you practice this feeling during pregnancy, the easier it can become to access it during labor, during that moment, during that um transition you're gonna go through during birth and also during postpartum. This exercise is inspired with visualization techniques using um in ibnobirding and NLP Neurolinguistic Programming. We are going to create an anchor. An anchor is something that helps your brain remember a feeling, a little bit like folding the page of a book. You can easily return to that place later, right? So it will be the same, but with um anchoring this emotion, this sensation in our body by touching our place in our body. So before we begin, I would like you to choose that place on your body that feels comforting to you to touch. Maybe your chest, your neck, your shoulders, your tummy where your baby is growing, your hands, your heart space, somewhere that feels safe, comforting, grounding. This place will become your anchor, and every time there is this visualization that you feel deeply relaxed, safe, happy, peaceful, you will gently touch this place, and over time your brain will start associating that touch with these feelings. So later you might simply touch that place in your body and you never cease to remember. It will remember calm, it will remember peace, it will remember confidence. So whenever you're ready, find a comfortable position. You might lie down, sit comfortably, or simply rest somewhere quiet. And when you feel ready, you can close your eyes. So let's begin the visualization. Take a slow deep breath in and a breath out slowly. Again, a deep breath in and a long breath out and one more time, breathing calmly and breathing out tension. Allow your shoulders to soften, your jaw to relax, relax your hands, relax your belly, relax your legs. There is nowhere you need to be right now, nothing else you need to be doing, just here, just breathing, just resting. And now you want to imagine that in front of you. There is a beautiful staircase, white, peaceful, safe, soft light around it, everything feels calm here. This staircase leads you to your secret peaceful space, a place where you feel completely safe, completely relaxed, completely health, and your peaceful place can be anything you want. Maybe it's a beautiful beach, warm sun beneath your feet, the sound of the waves. Maybe it's a forest, green, fresh, quiet. Maybe it's a waterfall, a hidden cave, a peaceful lake, a garden, the mountains, a field full of grass moving with the wind. Or maybe it's somewhere completely unique to you. Whatever appears in your mind is perfect. There is not right or wrong. And you're going to slowly walk down these stairs together, and with every step you will feel more relaxed, more peaceful, more deeply connected to yourself. So now take your first step down, step number ten, and breathe. Step number nine, feeling your whole body softening. Step number eight, relaxing your shoulders even more. Step number seven feeling heavier, calmer, more peaceful. Step number six breathing slowly and gently. Step number five, halfway there now. Feeling deeply relaxed. Step number four your mind becoming quieter. Step number three your body feeling warm and safe. Step number two almost arriving. Step number one deeply relaxed now, completely calm, completely safe. And now you begin to notice your peaceful place around you. Notice the light, the colours, the temperature, the textures around you. Maybe the air feels warm or fresh. Maybe you hear sounds in the distance, water wind the birds. Silence feel the ground beneath you. Notice how supported your body feels here, how calm everything feels, how safe. And now slowly you begin to walk further into this beautiful place, every step making you feel calmer, lighter, more relaxed, and maybe there is somewhat special here, a place calling you closer, maybe warmth, maybe softened, maybe light, maybe water, maybe simply stillness. And when you feel ready, allow yourself to fully enter this peaceful space, fully surrendered into it. Allow yourself to be held, supported, safe. Feel this peaceful energy all around you. Feel your body softening even more. Feel your breath slow down. And now I want you to notice how this calm feels inside your body. Notice where you feel it most, maybe in your chest, your belly, your heart, your shoulders, your whole body. And allow this feeling to grow. More peace, more calm, more trust, more confidence. You are safe. Your body is wise. Your baby is safe. You are connected, supported. You can trust yourself. You can trust your body. You can trust your baby. And now, as these beautiful feelings become stronger, I want you to gently touch this place in your body that you have chosen earlier, your anchor. And as you touch it, allow your brain and your body to connect this touch with this deep feeling of calm, of peace, of confidence, of safety. Stay here for a few moments now, simply breathing, feeling resting and allowing your body to fully memorize this sensation. Just for a minute or two, I leave you here quietly now. Slowly we are going to begin returning. But you are taking this feeling with you. This calm remains inside you. This confidence remains inside you. This peace is always available to you whenever you need it, whenever you choose it. And now you begin to walk backwards towards the staircase slowly, but gently. Feeling calm and grounded. And now we begin walking up the stairs. Step number one feeling calm and refresh. Step number two bringing awareness back into your body. Step number three feeling gentle energy returning. Step number four breathing deeply. Step number five feeling peaceful and grounded. Step number six. Slowly becoming more aware of the room around you. Step number seven moving your fingers gently. Step number eight moving your shoulders. Step number nine taking a deep breath in. And step number ten and whatever you feel ready, you can slowly open your eyes. And just notice how you feel. Maybe calmer, softer, more grounded, more connected to yourself. This is a beautiful exercise to practice regularly, even just once a day, maybe in the morning, maybe before bed, and although sometimes you might fall asleep if you do it before bedtime. And honestly, this is completely okay too. The more you practice the visualization, the stronger your anchor will become. Before an important meeting, before a difficult conversation, during moments of stress. Even couples can practice this together because learning how to regulate your nervous system is a gift for life. And if you're pregnant, I would absolutely love you to welcome you to my free masterclass happening the 18th of June at 1 pm. You can find all the details here at www.mymamadreams.com. You can go to workshops on the tab and then click Birth and Baby Anternature Workshop and you will see the free masterclass there. I would be so happy to have you join us. Thank you for being here today. I hope these visualizations bring you more calm, more confidence, and more connection for your pregnancy, birth, and beyond. I'll see you all next week.