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.

Sharing the News

Week 13

0:00−6:21

Background sound

Duration:: 6 min
Stage:: Pregnancy · Week 13
Best for:: Around the time of telling people, or deciding whether and when to

How to practise

In the first trimester, letting hope be witnessed, on your own terms 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.

Many people begin telling others around now. After weeks of holding it privately, saying it out loud can feel exciting, vulnerable, and a little strange all at once. This practice honors that there is no right timeline and no obligation to share. It simply helps you let your hope be witnessed, by whoever you choose, whenever you are ready.

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 13. It fits best around the time of telling people, or deciding whether and when to, 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 Thirteen.

For weeks now you may have carried this quietly, just yours. Around this point, many people start to let others in. Saying it out loud can feel joyful and exposing at the same time, like opening a door you have kept closed for a while.

There is no right timeline here, and no obligation to tell anyone. Today is simply about what it feels like to let your hope be witnessed, on your own terms. 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 let it go.

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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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For a while now, you have been carrying something only you could see. A small, warm light, kept close, just yours. There can be a quiet comfort in that privacy, and also a loneliness in it.

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Letting someone else see the light is a kind of trust. It does not make the light any less yours. It only means you have chosen to share its warmth with someone, in your own time.

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You get to choose who. You get to choose when. And you get to choose not to, with anyone, for as long as you like. There is no rule here that you owe anyone your news. This is yours to give, not yours to be asked for.

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If you imagine telling someone you trust, notice what rises. Maybe excitement. Maybe a flutter of nerves at being seen. Both are natural. Letting yourself be witnessed in something this tender is a brave and ordinary thing.

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And if sharing feels complicated right now, for any reason, you are allowed to keep the light close a while longer. Your timeline is the only one that matters.

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Now, three quiet truths. Let each one land in the body.

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The first. I can let others in, on my own terms.

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Notice where you feel that, if anywhere.

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The second. I am allowed to let this hope be witnessed.

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Let it settle.

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And the last. Who I tell, and when, is mine to choose.

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You do not have to decide anything right now. Just let these be true.

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Stay a little longer, breathing, with your light, however you choose to hold it.

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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 carry yourself gently from here.

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That is the end of this week's practice.

Sharing news can be joyful, and it can be complicated, especially if support around you feels thin. However it is for you, you do not have to navigate it alone. A midwife, or one trusted person, can be a steady place to start. Reaching out is a strong thing to do.

We will meet again next week.

FAQ

When should I listen to Week 13?: This practice is designed for around the time of telling people, or deciding whether and when to, 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.

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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