Is this meditation safe during postpartum?

Yes. This is gentle guided practice with no breath-holding or physical exertion. Listen in any comfortable position. If a practice increases distress rather than easing it, stop and speak with your midwife, GP, or a mental health professional.

Do I need the app to listen?

No. Press play on this page for the full guided audio and transcript. The My Maternal Mind app adds offline caching, ambient sound mixing, and a daily meditation written for your current week.

Finding the New Normal

Postpartum week 9

0:00−7:35

Background sound

Duration:: 8 min
Stage:: Postpartum · Postpartum week 9
Best for:: Around the six-week-plus horizon, as a new rhythm begins to settle

How to practise

The fourth trimester asks a lot of a person in a short time. This episode holds a gentler footing as the weeks settle; a warm close to the whole journey, without asking you to perform gratitude or bounce back on cue.

By now, amid the exhaustion and the changes, a new normal often starts to emerge: a rhythm, a confidence, a sense of finding your feet. This practice honors how far you have come, across the whole journey that led here, and sends you forward gently, onto steadier ground, with everything you have learned in your hands.

Find a position that supports you (seated or lying down). Press play and let the guidance move at its own pace. There is no correct way to feel, and nothing to visualize on demand.

This episode is written for postpartum week 9. It fits best around the six-week-plus horizon, as a new rhythm begins to settle, though you can return whenever the week feels heavy or unfamiliar.

Each week in the series stands alone. Listeners often join at their current week and circle back later; the arc rewards continuity, but nothing here assumes you have been listening since week one.

Full transcript

Welcome to your ninth week.

Somewhere around now, often without noticing the exact moment, many people find that a new rhythm has begun to take shape. The days are still hard, but a little more familiar. You are finding your feet, learning your baby, becoming surer in this new life.

This is also the last of these practices in our journey together, so today we will do two things. We will settle into the new normal that is forming. And we will gently honor the whole long road that brought you here. Let's begin.

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Let's begin by letting your body settle.

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Find a position that supports you. Let the surface beneath you take your weight.

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Let your eyes close, or rest them softly open.

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Take one slow breath in.

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And a long breath out.

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Let's steady the breath together. In… one… … two… … three… … four…

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And out, longer. Out… one… … two… … three… … four… … five… … six…

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Again, in your own time.

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Let the counting go.

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A new normal does not arrive all at once. It settles, slowly, like sediment in still water. One day you realise you know your baby's sounds. Another day a small routine has formed without your planning it. Bit by bit, the unfamiliar becomes familiar, and your feet find steadier ground.

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You do not have to rush that. You are allowed to still be finding it, at your own pace. A new normal is not a finish line you cross. It is a rhythm you grow into, gradually, and it will keep changing as your baby grows. That is alright. You have shown, over and over, that you can meet change.

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Let yourself look back now, all the way back, over everything that led here. There may have been a long hoping before this baby. A pregnancy with its fears and its wonders. A birth, however it unfolded. And these raw, enormous early weeks. You carried every part of it. You are still here, breathing, having met all of it.

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Take a moment to honor that. Not because you did it perfectly, but because you did it at all, with love, through everything it asked of you.

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And as you move onto steadier ground, you do not go empty-handed. You carry everything these weeks and months have taught you. How to wait. How to be gentle with yourself. How to hold hope and fear together. How to ask for help, and let yourself be held. All of it is yours now, to carry forward into whatever comes next.

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Now, three quiet truths. Let each one land in the body, not only the mind.

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The first. I am finding my own new normal, at my own pace.

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Notice where you feel that, if anywhere.

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The second. I have come through so much to be here.

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Let it settle.

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And the last. I can carry everything I have learned forward.

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You do not have to be certain. Just let these be true.

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Stay a little longer, breathing, on steadier ground.

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And when you are ready, begin to come back. Feel your weight. Feel your hands.

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Let your breath rejoin your day.

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Open your eyes slowly, if they were closed.

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And step forward gently, carrying all of it with you.

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That is the end of this practice, and the end of our journey together.

Over all these weeks, you have shown up for yourself again and again, and that matters. As you go on from here, lean on the real people and support around you: your partner or family, your friends, your health visitor and GP, who remain there for you well beyond the six-week check. The practices you have learned are yours to keep and use whenever you need them, but your steadiest ground will always be the connections and care in your actual life.

You have everything you need to keep going. Be gentle with yourself, let yourself be held, and trust the footing you have found. Take good care.

FAQ

When should I listen to Postpartum Week 9?: This practice is designed for around the six-week-plus horizon, as a new rhythm begins to settle, though you can return any time during postpartum.
Is this meditation safe during postpartum?: Yes. This is gentle guided practice with no breath-holding or physical exertion. Listen in any comfortable position. If a practice increases distress rather than easing it, stop and speak with your midwife, GP, or a mental health professional.
Do I need the app to listen?: No. Press play on this page for the full guided audio and transcript. The My Maternal Mind app adds offline caching, ambient sound mixing, and a daily meditation written for your current week.

Related practice

Letting Yourself Be Held, Postpartum week 8
Read the full guide

Practise with the full toolkit in the app

This episode is one of fifty-one in the Pregnancy Weeks series, with ambient sound mixing, streak tracking, and a daily meditation written for your current week.

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My Maternal Mind supports your wellbeing during pregnancy and birth preparation. It does not replace medical advice, midwifery care, or mental health treatment. Discuss your birth plan and any concerns with your care team.

Last reviewed: 2026-06-30