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.

The Calmer Middle

Week 14

0:00−5:52

Background sound

Duration:: 6 min
Stage:: Pregnancy · Week 14
Best for:: When energy starts to return, or you simply want to rest in a calmer stretch

How to practise

In the second trimester, settling into a steadier season, if it comes 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.

For many people, the start of the second trimester brings some relief: a little more energy, a little less queasiness. For others, the easier middle is slower to arrive, or does not arrive the way the stories promise. This practice meets you wherever you are, and helps you rest in steadiness when there is steadiness to rest 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 14. It fits best when energy starts to return, or you simply want to rest in a calmer stretch, 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 Fourteen.

You are entering the second trimester now, the part people often call the calmer middle. For many, some energy returns and the queasiness eases. If that is happening for you, lovely. And if it is not yet, that is okay too. The easier stretch does not arrive on a schedule.

So today we will simply make space to rest, in whatever calm is available to you right now. 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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If you have spent the last weeks bracing, against nausea, against tiredness, against worry, your body may still be holding that readiness, even on a calmer day. So let's gently set it down.

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Notice if there is any ease available to you right now. A little more room in your breath. A little less weight behind your eyes. You do not have to manufacture it. Just notice whatever steadiness is actually here, however small.

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And if today is not an easier day, that is alright. You do not have to perform calm you do not feel. Even then, this breath is still here, and you can rest in just that.

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There is no prize for struggling. You do not have to earn the right to a gentler stretch. When ease comes, you are allowed to simply let it be easy, without waiting for the next hard thing.

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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 can let an easier day be easy.

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

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The second. I do not have to earn rest by struggling first.

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Let it settle.

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And the last. Whatever this season holds, I can meet it one day at a time.

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You do not have to be sure of it. Just let it be here.

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Stay a little longer, breathing, in whatever calm is here.

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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 this steadiness gently with you.

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That is the end of this week's practice.

The calmer middle is real for many people, but not for everyone. If you are still struggling, with sickness, exhaustion, or low mood, that is worth telling your midwife or GP. You do not have to wait it out alone.

We will meet again next week.

FAQ

When should I listen to Week 14?: This practice is designed for when energy starts to return, or you simply want to rest in a calmer stretch, 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