How this works

A short guide to the rhythm of the course, and what each part is for.

The rhythm

Listen once a day, somewhere you can be still and undisturbed. Each phase suggests how to rotate its tracks, and Today always picks the next one for you. Missing a day is fine. Come back and pick up where you left off.

What each phase is for

Before you begin

Alternate these two daily, starting with Your Special Place. Your birth partner is welcome to listen too.

Class 1 · Foundations

Your core daily practice begins here. Listen every day and let the affirmations play in the background anytime.

Class 2 · Eyes-open hypnosis

Practice staying deeply relaxed with your eyes open and moving, the way you will during your birthing time.

For your birth partner

This one is for your birth partner. A calm, confident partner is one of your best tools.

Classes 4 and 5 · Comfort and pushing prep

Prepares your body and mind for a calm, comfortable pushing stage.

Class 6 · Maintenance

Keep your hypnosis strong until your birthing day. Rotate these along with your favorites from earlier weeks.

Your birthing day

For your birthing time itself. Start with Your Birthing Time Begins, then let each track carry you through.

Special situations

Here if you need it. Not part of the daily rhythm.

Preparing your body

A gentle week-by-week rhythm alongside your listening, for an easier, more natural birthing time. The home page always shows the band you are in.

Weeks 28 to 30

  • A daily walk, 20 to 30 minutes, builds stamina for your birthing time
  • Gentle stretching or prenatal yoga keeps your hips flexible
  • Settle into your birth prep course rhythm

Weeks 31 and 32

  • Practice deep breathing and pelvic floor relaxation
  • Try side-lying release or Spinning Babies for baby's alignment
  • Prioritize hydration and protein

Weeks 33 and 34

  • Red raspberry leaf tea, one cup a day, if your provider approves
  • Begin perineal massage; many moms find it means less tearing
  • Consider a prenatal chiropractor for alignment

Weeks 35 and 36

  • A few dates a day; some studies link them with a softer cervix and shorter labor
  • Raspberry leaf tea up to two cups a day, if it agrees with you
  • Pack the hospital bag and settle your birth preferences

Weeks 37 and 38

  • Daily curb walking and hip circles encourage baby to engage
  • Keep practicing relaxation and visualization
  • Rest on purpose. Conserving energy is preparation too

Weeks 39 and 40

  • Keep moving daily, but keep it gentle
  • Practice labor positions and the peanut ball
  • Stay spiritually and mentally anchored: prayer, affirmations, worship

Gentle ideas, not medical advice. Run anything new past your provider.

Counting down

As your due date gets closer the rhythm gets simpler. Once you reach maintenance, keep listening daily right up until your birthing day, so your hypnosis stays easy to drop into. Somewhere in there, play the birth partner track for your partner. And before the last few weeks, have your birthing day tracks queued up and downloaded on the phone that is coming with you.

Your birthing day, step by step

For your birth partner

Your birth partner has one track of their own. A calm, steady partner is one of your best tools, so play it for them once or twice before your birthing day.

Listen safely

These tracks guide you into deep relaxation. Only listen fully supported, on a sofa or lying down. Never while driving, walking, showering, or holding a little one.

Original course info sheet (PDF)