How to use the tracks

Here you will find three mp3 tracks to help you prepare for the birth of your baby.

The first is a 30 minute deep relaxation track; the second is a series of pregnancy affirmations to help you to adapt to the changes pregnancy brings; and the third is a set of birth affirmations to build your confidence and prepare you for labour.

All three tracks can be listened to during pregnancy and throughout your labour. When you listen to them you may feel as though you are falling asleep; this is fine, go with it. Listening to the tracks will relax you and build your belief in your capability to birth your baby. The more you listen to them, the easier you will find it to let go and fully relax.

Try listening to them at different times of the day, with and without headphones, and using in the positions outlined in the book (see pages 00). As you’ll feel sleepy, please make sure you do not listen to them whilst driving or operating machinery.

PLEASE NOTE: These audio files are MP3 files, once they've been downloaded they can be added to any Apple device in the usual way using iTunes. To do this, right click the audio file you would like to download and choose \'save link as\'. Save the file to your desktop. Once it has downloaded, you can double-click to open and play in iTunes. The files can also be streamed directly from this page.

1. Relaxation Track (MP3 dowload, 75MB)

2. Pregnancy Affirmations (MP3 download, 9MB)

3. Birth Affirmations (MP3 download, 10MB)


About the book

Many women are fearful of birth, having been influenced by TV shows and films presenting labour as painful and alarming. However, birth does not have to be this way. The Mindful Hypnobirthing Method will show you how to reduce pain, feel calm and enjoy the most extraordinary experience of your life.    

This new book takes a refreshingly positive approach to birth, helping mums-to-be look forward to the experience with excitement rather than apprehension. Written by a clinical hypnotherapist and doula, The Mindful Hypnobirthing Method provides practical and reassuring mindfulness techniques to practise throughout pregnancy and labour to ensure you remain relaxed, confident, focussed and in control.

With advice from nurses and midwives as well as hypnotherapists and psychologists, this book will answer all your questions, explain your options and teach you to trust your body so you can have the birth that you want.

Useful diagrams


Download and print at home (PDF Download, 212KB)

If you are experiencing any technical difficulties with the MP3s on this page please contact our customer service team directly.


Customer Services

For general customers, you can contact our Customer Services team by emailing:

For Penguin Random House & DK UK Customer Services Tel: +44 (0)1206 256000

Mindful Hypnobirthing

  • Mindful Hypnobirthing

  • Hypnotherapist and experienced doula Sophie Fletcher shares with you the secrets to having a safe, natural and positive birth. Using a powerful combination of mindfulness, hypnosis and relaxation techniques, Sophie will ensure you feel genuinely excited and completely prepared for birth.

    With stories from women who have successfully used the tools in this book, and downloadable hypnosis and relaxation tracks, discover how to:

    - use your mind and body together to stay focused and in control
    - draw on visualisation and breathing techniques to help birth progress
    - feel positive and empowered, before, during and after you give birth

    Reassuring, practical and based entirely on what works, Mindful Hypnobirthing is your essential guide to giving birth the way you want to.

  • Buy the book

Read more

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