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.

Carrying Weight

Week 32

0:00−5:52

Background sound

Duration:: 6 min
Stage:: Pregnancy · Week 32
Best for:: A physically hard, heavy, depleted day

How to practise

In the third trimester, tenderness for a heavier body on a physically hard day 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 now you are carrying more, in every sense, and some days that weight is genuinely exhausting. This practice does not ask you to push through. It offers rest and tenderness for a body doing heavy, demanding work, and permission to be gentle with yourself when the day feels physically hard.

Find a position that supports you (lying down encouraged; side-lying welcome). 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 32. It fits best a physically hard, heavy, depleted day, 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 Thirty-Two.

You are carrying a lot now, literally, and some days the weight of it is simply a lot. Tiredness in your whole body. The effort of ordinary movements. The wish, some days, to just lie down and stop.

So today there is no pushing through. We are going to rest, and bring some real tenderness to a body that is working this hard. Stay lying down for this one if you can. Let's begin.

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Let's begin by letting your body rest, completely.

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If you can lie down, let yourself, with a pillow wherever you need it. Let the surface beneath you take your full weight, so your body does not have to hold itself at all.

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Let your eyes close, if that feels okay.

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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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Let the counting go.

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For the next few minutes, you do not have to carry anything. Let the bed, or the chair, hold all of the weight you usually hold yourself. Feel how much your body can let go of when something else is doing the holding.

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Your body is doing heavy, demanding work right now, around the clock, with very few breaks. When it feels exhausted, that is not weakness. That is the honest weight of what you are carrying. Heavy is not the same as weak.

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So let's be tender with it. Not impressed, not grateful, just tender, the way you would be with someone you love who is worn out and doing their best. Let your body be tired. Let it rest. Let it be exactly as heavy as it is.

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You deserve gentleness today. Not because of how much you have done, but simply because you are tired, and tenderness is what tired bodies need.

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

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The first. I can be tender with a body carrying so much.

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Notice where you feel that, if anywhere.

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The second. Heavy is not the same as weak.

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Let it settle.

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And the last. I deserve gentleness today.

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You do not have to earn it. Just let it be true.

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Stay here, resting, letting the weight be held for you.

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And when you are ready, and there is no rush, begin to come back. Feel your breath.

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Let your eyes open slowly, if they were closed.

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And move gently, and slowly, through the rest of this day.

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That is the end of this week's practice.

Heaviness and fatigue are a real part of these weeks, and rest genuinely helps. If you have pain that is sharp, severe, or that will not settle, though, please check in with your midwife or GP. You know your body, and your concerns are always worth raising.

We will meet again next week.

FAQ

When should I listen to Week 32?: This practice is designed for a physically hard, heavy, depleted day, 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