Is this meditation safe during pregnancy?

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.

Almost There

Week 11

0:00−5:42

Background sound

Duration:: 6 min
Stage:: Pregnancy · Week 11
Best for:: The days just before the dating scan

How to practise

In the first trimester, coming into view; steadying as the scan nears can show up quietly or all at once. This guided meditation makes room for the feeling without turning it into a lesson you are meant to pass.

By eleven weeks, the dating scan is usually close, and the invisible early stretch is almost over. The mind can swing between relief that you have nearly made it here and nerves about what comes next. This practice helps you feel the nearness without clutching at it, and keeps you steady in the day you are actually in.

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 week 11. It fits best the days just before the dating scan, 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 Week Eleven.

You have come a long way through the quietest, most invisible part of all this. The scan is likely close now, and you may feel two things at once: relief that you are nearly here, and nerves about the appointment ahead.

So today we will let the nearness be here, gently, without gripping it, and keep you steady in today. Let's begin.

…

Let's begin by letting your body settle.

…

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

…

Let your eyes close, or rest them softly open.

…

Take one slow breath in.

…

And let it go.

…

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

…

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

…

Again, in your own time.

…

Let the counting go.

…

You have carried a great deal to reach this week. Weeks of secret-keeping, perhaps of feeling rough, of waiting without much to hold on to. That stretch is nearly behind you now, and it is worth pausing to notice how far you have come.

…

There may be a milestone close ahead, the scan, coming into view like something appearing slowly on the horizon. You do not have to run toward it, and you do not have to brace against it. You can simply let it be there, in the distance, getting nearer at its own pace, while you stay here.

…

Because here is where you actually are. Not at the appointment. Here, breathing, in a quiet moment that is asking nothing of you.

…

Each time the mind leans forward toward the scan, you can let it come back. There you are. Back to today, where you are okay.

…

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

…

The first. I have carried so much to reach this point.

…

Notice where you feel that, if you feel it anywhere.

…

The second. I can let the nearness be here without gripping it.

…

Let it settle.

…

And the last. Today is still mine, whatever the days ahead hold.

…

You do not have to be certain of anything beyond this. Just let it be here.

…

Stay a little longer, breathing, here in today.

…

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

…

Let your breath rejoin your day.

…

Open your eyes slowly, if they were closed.

…

And carry this steadiness gently with you.

…

That is the end of this week's practice.

The days before a scan can hold real worry alongside the relief. You do not have to carry that alone. Your midwife is there for the worries as well as the milestones, and reaching out is a strong thing to do.

We will meet again next week.

FAQ

When should I listen to Week 11?: This practice is designed for the days just before the dating scan, though you can return any time during pregnancy.
Is this meditation safe during pregnancy?: 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

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.

Download now

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