I think you're going to enjoy massaging your bump!
You can do this sequence at any time of day when you find a little peace, but by doing it before you go to sleep is a lovely way to relax and unwind at the end of your day and reconnect to the amazing being that is growing inside you.
It might be a good idea to bookmark this page so you can find it again. I recommend you download, print and read through the instructions first to get an idea of what to expect before you listen to the recording. You can download the audio by clicking below, then on the arrow on the right-hand side and save it to your phone for easy listening.
You can download the printable instructions here
and the audio here
Once you’ve found a quiet place where you won’t be disturbed for 20-minutes or so (don’t forget to turn off your ringer and alerts!) get really comfortable, and have your belly butter or wax nearby.
Find a comfortable way to sit or lie so you can stroke your bump without creating tension in your shoulders. For example:
- You can lie down on your bed, semi-reclined; propped up so you can reach your bump and with cushions to support your knees.
- You could also lie on your side with cushions between your knees to make your hips comfy.
- You might prefer sitting on a birthing ball if your hips or lower back are sore
The most important thing is that you feel relaxed and comfortable and that the strokes you use feel good for you and your baby. When you’re feeling good, you will communicate this to your baby.
If you feel uncomfortable in your back or body at all, stop the massage and take time to rearrange your pillows, wriggle around and make sure you can settle down without strain.
If you are unsure if abdominal massage is safe for you and your baby, ask the advice of your GP, consultant or midwife.