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Mindfulness is the awareness that emerges when we learn to pay deliberate and open hearted attention to moment by moment unfolding of the external and internal world. (William et al, 2007). Mindfulness in essence is the practice of focus, of spending less time in ‘auto-pilot’ and instead paying attention to what we are doing, feeling and experiencing. It is looking after ourselves better and enjoying the richness that life offers moment by moment. With Mindfulness a person learns how to cultivate an awareness of the moment.. moment by moment and letting each moment go, observing that moment with open curiosity, equanimity and acceptance , using a non-judgemental awareness of thoughts, feelings and body sensations as they come and go. We can cultivate this through repeated practice. The moment that you have noticed your mind has wandered is a mindful moment . You might have many of those moments starting off! so congratulate yourself and compassionately and gently direct your awareness back to your breath. These states of mindfulness have been proven to diminish your relationship/ subjective experience of pain. Findings consistent with patients experiencing pain is to simply ‘let go’ by realising that its only momentary and fleeting and they did not have to react to something that was essentially over. The experience of pain hence is less all absorbing as less likely to trigger negative emotional responses that intensify pain. . Hence it is very useful for labour sensations/pain, not only conserving your energy but getting you into that necessary ‘zone’ easier and quicker. Mindfulness-based pain management uses ancient meditations that were largely unknown in the west until recently. We cultivate mindfulness through the breath. A typical meditation involves focusing on the breath as it flows into and out of the body using our five senses and develop skills to help navigate the unchartered waters that lie ahead with more joy, awareness, calm and wisdom. This allows you to see your mind and body in action, to observe painful sensations as they arise and to let go of struggling with them. Mindfulness teaches you that pain naturally waxes and wanes. You gently learn to observe it, rather than be caught up in it, and when you do so, something remarkable happens: it begins to melt away of its own accord Lots of pain clinical trials show that mindfulness can be as effective as the main prescription painkillers and some studies have shown it to be as powerful as morphine. Imaging studies show that it soothes the brain patterns underlying pain and over time these changes take root and alter the structure of the brain itself so that you no longer feel pain with the same intensity hence the interpretation of pain is reduced. Mindfulness allows for greater activation of the Anterior Cingulate Cortex which has been found to stimulate induced analgesia…repeated use found to control pain and control and regulate emotional response. (Fadel Zeidan 2015 Journal of neuro science). Mindfulness is proven to deactivate the Thalmus gland a brain region deep in the brain critical in the transmission of pain from the body to the brain. In fact no information apart from the sensation of smell can get through the brain without going through the Thalmus! So the Thalmus is seen as the gateway to pain and mindfulness seems to close the gate- from allowing the elaboration of pain to go throughout the cortex. So another very good reason to practice mindfulness. There are many peer- reviewed scientific papers that prove that mindfulness reduces pain, enhances mental and physical wellbeing and helps people deal with the stresses and strains of daily life. -Mindfulness can dramatically reduce pain and the emotional reaction to it. Recent trials suggest that average pain ‘unpleasantness’ levels can be reduced by 57% while accomplished meditators report reductions of up to 93%. (Zeidan F, Martucci, K. 2011 ‘Brain mechanisms supporting the modulation of pain by Mindfulness Meditation’, journal of neuroscience, 31(14), p5540. ) -Mindfulness is a potent antidote to anxiety, stress, depression, exhaustion and irritability. -Meditation improves heart and circulatory health by reducing blood pressure and lowering the risk of hypertension. ‘Mindfulness for Health, a practical guide to relieving pain, reducing stress and restoring wellbeing by Vidyamala Burch and Danny Penman. Mindfullness is very different to Hypnobirthing but in current times the two are talked about as likened to each other. They most definitely are not. Hypnobirthing foremost allows us to get rid of any fears or worries through hypnosis and fear releasing that could physiologically trigger stress hormones therby causing pain. Hypnosis is all about the doing part in the mind preparation of birth knowing that you can do it, that you are confident for it and that your body is superbly designed for it. Mindfulness is observing what is happening in a non judgemental and curious manner during the birth process using the five senses. Observing the differing sensations, the moment_ to_ moment sensations as they wax and wane as waves/surges, therby enabling you to drop in to a deeper state of comfort in your mind as nature intended. When you connect with these sensations and see them for what they are … something remarkable happens.. they do become comfortable and go away allowing for a gentle more comfortable birth. They co exist beautifully and each for their own reasons. For more information on Mindfulness and Hypnobirthing please contact Brenda at birthingwithconfidence@gmail.com