this is the leaflet on relaxation we got at my ante-natal class...it's quite useful for pregnancy in general not just labour so thought i'd type it out for those of you who didn't get relaxation tips.
Position - lying on your back, side-lying or sitting - well supported by pillows
Breathing - take 3 deep breaths, feeling your tummy rise and fall as you breathe out
Sequence -
shoulders -
stretch your shoulders down away from your ears
stop stretching your shoulders
feel that your shoulders are lower and your neck feels longer
elbows -
push your elbows away from your sides
stop pushing your elbows away
feel that your elbows are open and slightly away from your sides
hands -
stretch your hands, fingers and thumbs
stop stretching them outwards
feel how long and straight your fingers are as they rest
hips -
roll your hips outwards
stop rolling them outwards
feel that your legs are slightly apart and falling outwards
knees -
press your knees down into the supporting surface
stop pressing them down
feel how the supporting surface is holding up your knees
feet -
push your feet down and away
stop pushing them down
feel your feet hanging loosely from your ankles
body -
press your body back into the support
stop pressing your body back
feel the sensation of your body resting against the support
head -
press your haed back into the pillow
stop pressing it back
feel your head nestling comfortably in the hollow you have made in the pillow
jaw -
pull down your lower jaw while keeping your lips together
stop pulling it sown
feel that your teeth are no longer touching and that the jaw line is resting easy
eyes -
close your eyes
feel that the top lids are resting on the bottom lids
forehead -
stretch your forehead in the direction of the sides of your face
stop stretching your forehead
feel how smooth your forehead is
repeat breathing as above
the other main thing is to concentrate on your breathing.... focus on a point and breathe slowly out, let your breathe come in and breathe slowely out. the trick is to focus on the out breath always, not the in breathe. once the contraction, or other stressful even, has passed you resume normal breathing again.