Birth reflection template

This journalling exercise is designed to help you process and reflect on your birth experience. Birth is a profound event, and taking time to explore your emotions can support healing and self-understanding. Use these prompts to guide your reflections at your own pace.

1. Setting the Scene

• What were your expectations or hopes for your birth experience?
• Where did you give birth, and who was with you?
• How did you feel leading up to the birth (emotionally and physically)?

2. The Birth Experience

• Can you describe your birth experience step by step?
• Were there any unexpected moments or changes to your birth plan? How did you feel about them?
• What helped you feel safe and supported during labor?
• What was the most challenging part of your birth experience?
• What was the most empowering or positive part of your birth?

3. Emotional Processing

• How did you feel immediately after giving birth?
• What emotions come up when you think back on your experience now?
• Were there any moments you wish had gone differently? If so, what support would have helped?
• What aspects of your birth experience are you proud of or grateful for?

4. Healing & Moving Forward

• How has your birth experience shaped your feelings about yourself and motherhood?
• Are there any emotions, fears, or thoughts that still feel unresolved?
• What self-care or support do you need in your postpartum recovery?
• If you could offer reassurance to yourself before birth, what would you say?

5. Letter to Your Baby

• If you feel comfortable, write a short letter to your baby about their birth story.
• What do you want them to know about the day they were born?

There is no right or wrong way to feel about birth. Your experience is unique, valid, and worthy of reflection. If emotions arise that feel difficult, consider reaching out for support from a trusted friend, therapist, or postpartum professional.