Visualization, which is sometimes called imagery, is a technique that can help you relax by picturing in your mind a specific situation. There’s no right or wrong way to visualize. You can imagine a simple idea or an elaborate scenario, and use that image to help you relax or to motivate you when you’re pushing. Here are some examples:

  • Imagine your contraction is a mountain and you climb, climb, climb to the top, and then you slide down the other side.
  • Imagine with each contraction that you are hugging your baby, gently pushing him or her out to meet the world.