Pregnancy is NOT easy! Try these free guided meditations for pregnancy to help with pregnancy relaxation, morning sickness, pain in pregnancy, and more, arranged by trimester.
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Meditations For Pregnancy
When I was pregnant with my rainbow baby, I started meditating again. Since I had two miscarriages before getting pregnant with our rainbow baby, I realized I was getting way too anxious about the pregnancy and whether or not it would work out. I needed a tool to help.
When I’m not pregnant and nauseous, I would turn to some sort of exercise. But I also at times have meditated and for my personality that can fall into a pit of worry deeper than I would like, meditation is great. With my newer less-active self, this is just what I needed to learn how to deal with anxiety while pregnant.
I searched for meditations for pregnancy and put together the ten best pregnancy meditations I found. Many of these I used very regularly while I was pregnant (like daily!) They helped me so much in my pregnancy that I wanted to share them.
How To Calm Anxiety While Pregnant
Even if you are having a run-of-the-mill pregnancy, being pregnant is not easy.
There are all the physical symptoms, from morning sickness, to heartburn, back pain, swelling, etc. But all those swirly pregnancy hormones can make the emotional part of being pregnant just as hard as the physical stuff.
And if anything non-textbook comes up in your pregnancy, well that just makes it that much harder to deal with the anxiety.
I had a bunch of bonus things come up.
I developed gestational diabetes.
My placenta wanted to be low-lying.
I had a velamentous cord insertion – the umbilical cord wasn’t plugged in well.
I very desperately wanted to learn how to calm anxiety while pregnant. Even if I could only get a teensy bit calmer.
You might also want to try:
One of the best things you can do when you’re pregnant is learn how to relax. Pregnancy relaxation can feel like a total oxymoron. It did for me at first.
But I wanted to learn how to calm anxiety while pregnant, so what do you do?
I started paying attention to how I was feeling emotionally throughout the day. The way that you check in with your growing baby and their sweet kicks and flips, check in with yourself too. Some days I would have to check in so many times because I kept feeling tense.
If you notice something is overly stressing you out, if you can make a change, then do. If you can’t change it, try one of the pregnancy relaxation meditations below to help you get more centered.
Here are some ideas for pregnancy relaxation:
- prenatal massage
- spend more time with positive people – this is good all the time, but especially in pregnancy
- go to bed earlier if you can
- news fast – this one was so useful to me when I was pregnant. I was extra sensitive to bad things happening in the world, and hearing any bad/scary news coupled with my pregnancy hormones…I was just a mess. So I stopped listening to the news on the radio and would change the channel when the news would come on.
- meditations for pregnancy like the ones below
⇒ If you are worried about breastfeeding or nervous after hearing horror stories from friends, there is an incredible and super affordable online course that will get you ready in the comfort of your home. The Ultimate Breastfeeding Course covers everything you need to know in 13 easy-to-watch lessons (you can watch in your PJs!)
Guided Meditations For Pregnancy
I organized the ten meditations I chose by trimester. Some naturally fell into a particular trimester (such as meditation for morning sickness), while others would fit well into any trimester. Others are not pregnancy-specific and are great for any time.
First Trimester Meditation
1. Let it be – by Meditation Oasis
Length of meditation – 25 minutes
2. Meditation for morning sickness – by Bexlife
Length of meditation – 9 minutes
3. Guided sleep meditation – by Deepak Chopra
Length of meditation – 4 minutes
4. Meditation to ease anxiety, worry, and urgency – by Positive Magazine
Length of meditation – 10 minutes
5. Letting go of an obsessive thought – by Fragrant Heart
Length of meditation – 7 minutes
Second Trimester Meditation
6. Pregnancy meditation – Connecting with your baby – by Meditation Oasis
Length of meditation – 18 minutes
7. Guided visualization during pregnancy – by Fragrant Heart
Length of meditation – 19 minutes
Third Trimester Meditation
8. Trust guided meditation – by Meditation Oasis
Length of meditation – 12 minutes
9. Mindfulness meditation for pain relief – by Jon Kabat-Zinn
Length of meditation – 10 minutes
10. Guided visualization for when you’re feeling overwhelmed – by Fragrant Heart
Length of meditation – 8 minutes
More Resources On How To Calm Anxiety While Pregnant
These pregnancy books are all very calming. No matter what type of pregnancy you are having or what type of birth you’re planning (= hoping for) these books will help bust some of the pregnancy myths and teach you ways to stay calmer through all of it.
Some of the benefits of Mindful Birthing: (from Amazon)
- Increases confidence and decreases fear of childbirth
- Taps into deep inner resources for working with pain
- Improves couple communication, connection, and cooperation
- Provides stress-reducing skills for greater joy and well-being
This book includes month-by-month advice, comprehensive checklists, and customizable birth plans. It is a holistic book on pregnancy and birth written by a doula and pregnancy coach. This book offers nutritional advice, natural remedies, developmental milestones, and techniques for labor, as well as exercises to help prepare for motherhood.
As soon as I read the title of this book while I was pregnant, I thought I need this book! There are so many things we hear we shouldn’t do while we’re pregnant and it can feel overwhelming and scary. We just want to take care of our growing babies the best we can. This book helps SO MUCH with separating fact from fiction and helping you let go of some of the fears that come up in pregnancy. This is a great one if you’re looking for how to calm anxiety while pregnant.
4. Finding Calm for the Expectant Mom: Tools for Reducing Stress, Anxiety, and Mood Swings During Your Pregnancy
This book includes quizzes, and mind-body techniques that can relieve stress, and anxiety during pregnancy. But the thing that I think is the most helpful about this book is that it helps you to stop feeling guilty about any negative feelings you might have during pregnancy.
Society puts so much pressure on pregnant women to be all blissed-out and glowing, and if this isn’t you when you’re pregnant, you can feel guilty. It’s not realistic for all women to be 100% elated for the whole pregnancy and this books is so incredibly helpful to make it okay to have ALL kinds of moods when you’re pregnant.
This HypnoBirthing book was absolutely invaluable in my pregnancy! I can’t overstate how helpful this book is, even in cases where you are not having a drug-free birth.
A home birth was not an option for me. I didn’t get to have a hospital water birth (which was my dream birth plan).
I had a high risk pregnancy and a hospital birth was a necessity. Because they had to take extra precautions for emergencies during my labor, I had an IV hooked up right away and had to have continuous fetal monitoring. Meaning flat on my back laboring.
I am a highly anxious person and doctor stuff/needles/hospitals are HUGE triggers for me.
This book, and the CD that comes with it helped keep me calm during what could have been a very scary labor and birth. I practiced and listened to meditations for pregnancy a LOT during my pregnancy.
Did I have the “perfect” intervention-free birth? Nope. But I loved my birth wholeheartedly. And I attribute a big part of that to pregnancy relaxation techniques like practicing HypnoBirthing meditation.
Something to note, I would absolutely NOT recommend getting the Kindle version. It doesn’t come with a CD or a download and a big important part of this is practicing the relaxation techniques and listening to the guided HypnoBirthing meditations. The HypnoBirthing book/CD combo is what you want.
Wishing you the best of luck and I would love to hear how your birth goes! xx
For more support on calming anxiety while pregnant:
Pregnancy is a time of great hope, but also great vulnerability. To get deep support from a gentle and wise teacher (the great Pema Chodron!!), check out her online course called Living With Vulnerability. I have always had a hard time with being out of control and accepting my own vulnerability. Pregnancy reminds you of how vulnerable we all really are. When I’m struggling with wanting to control things I can’t (and then getting anxious about it!) I turn to Pema Chodron. Her gentle humor and instruction somehow always brings me back from my anxious mind. Find out more about Pema’s course here.
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Have you ever tried meditations for pregnancy?