Labour Rehearsal: you can also prepare your mind

Just as you prepare your body for birth, you can also start to prepare your mind for labour. Visualisation consists of imagining certain moments in advance, trying to associate them with feelings of safety, confidence and capability. It is not about imagining exactly how your birth will happen, but about training resources you can use when that day comes.

Instead of just imagining the birth location, try rehearsing the moment everything starts. Perhaps you are at home having a cup of tea, preparing dinner, going for a walk or waking up during the night. Imagine feeling your first contraction, taking a deep breath and recognising: "My body is starting this journey." This short rehearsal helps your brain familiarise itself with a moment that, until now, may seem completely unfamiliar.

As you continue to visualise, think about the sounds, light, smells, temperature and touches that help you feel safe. You can imagine music, warm water on your back, a massage, a familiar voice, or simply your own breathing setting the rhythm of each contraction. Imagine the emotions you will feel at the time:

• Confidence
• Safety
• Relaxation
• Curiosity
• Motivation
• Energy

You can also choose some positive anchors: a photograph, an image, a song, a scent or a phrase that gives you confidence. Try repeating words in your mind like "one contraction at a time", "my body knows how to adapt" or "I am safe and supported".

Rehearse with your partner too

Imagine together how you might experience those first moments: who packs the bag, who makes the phone call, who puts the music on, or who reminds you to breathe. When that moment comes, it won't be a rigid script, but a set of reference points that can help you feel calmer and more coordinated.

Above all, when the moment comes, your body and mind will recall the positive connections and associations built during your "rehearsals", allowing you to experience it in a calmer and more confident way.