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.

Making Room

Week 15

0:00−6:16

Background sound

Duration:: 6 min
Stage:: Pregnancy · Week 15
Best for:: Noticing the body change, or feeling complicated about it

How to practise

In the second trimester, kindness to a changing body, and a changing life 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.

Around now, the changes become harder to ignore: clothes that fit differently, a body taking a new shape, a life quietly rearranging to make space. Those changes can feel exciting, strange, tender, or hard, sometimes all at once. This practice meets your changing body with kindness rather than judgement, and makes room for whatever you feel about it.

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 15. It fits best noticing the body change, or feeling complicated about it, 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 Fifteen.

Things are starting to change in ways you can see and feel now. Your body is taking a new shape. Your days are quietly rearranging. And how you feel about all of that might be simple, or it might be complicated, and either is completely okay.

So today we are going to bring some kindness to a body that is doing something new, and to a life that is making room. 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 with the breath. 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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Let's bring a gentle, kind attention to your body, not to judge it, not to measure it, just to be kind to it.

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Bring your awareness to your shoulders and your chest. Let them soften, and let your breath move a little lower than usual.

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Bring your awareness to your belly. It is changing, making room. You do not have to have any particular feeling about that. Whatever is true for you, complicated or tender or proud or unsure, can simply be here, without you having to fix it.

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Let your hands rest wherever is comfortable. Let the rest of your body be exactly as it is today.

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Change can be a lot, even good change. Your body is doing something it has never done before, and your life is quietly shifting around it. It is no small thing to make room for something new. Of course it stirs up feeling.

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You do not have to love every change to be kind to yourself through it. Kindness does not require approval. You can simply be gentle with the body that is carrying you, and the life that is rearranging, however you feel about either.

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

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The first. My body is allowed to change.

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Notice where you feel that, if anywhere.

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The second. I can be kind to a body that is doing something new.

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Let it settle.

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And the last. Making room is its own kind of work.

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You do not have to feel certain. Just let these be here.

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Stay a little longer, breathing, kind to where you are.

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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 kindness gently with you.

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That is the end of this week's practice.

Feelings about a changing body can run deep, and they are not always easy. If those feelings become heavy or distressing, you do not have to sit with them alone. Your midwife or GP can help, and it is worth saying out loud.

We will meet again next week.

FAQ

When should I listen to Week 15?: This practice is designed for noticing the body change, or feeling complicated about it, 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