The Tired Weeks
Week 7
Audio player: The Tired Weeks
Background sound
- Duration:
- 7 min
- Stage:
- Pregnancy · Week 7
- Best for:
- Deep fatigue, nausea, food aversions, a flat or rough day
How to practise
In the first trimester, meeting the physical toll with kindness; rejecting the "glow" myth 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.
The first trimester is often the least glamorous part of pregnancy: bone-deep tiredness, queasiness, foods you can no longer face. The cultural story says you should be glowing. The reality, for many, is just getting through the day. This practice meets you in that reality, with a gentle body scan and permission to rest without earning it.
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 7. It fits best deep fatigue, nausea, food aversions, a flat or rough 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 Seven.
If you are feeling rough right now, queasy, exhausted, not at all like the glowing version of pregnancy you may have been promised, you are in good company, and there is nothing wrong with you.
So today there is no pressure to feel radiant. We are just going to be kind to a tired body, and let it rest for a little while. You can stay lying down for this one if you like. Let's begin.
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Let's begin by letting your body rest, fully.
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If you can lie down, let yourself. Put a pillow wherever you need one. Let the surface beneath you take all of your weight, so your muscles do not have to hold you 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, slow breath out.
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Let's do a gentle body scan, not to fix anything, just to bring some kindness to where you are tired or uncomfortable.
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Start with your feet and legs. They may feel heavy. Let them be heavy. You do not have to lift a thing right now.
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Bring your attention to your belly. It may feel queasy, or tender, or simply strange these days. You do not have to like the sensation. Just let it be there, without fighting it, and let your breath move softly around it.
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Bring your attention to your chest and shoulders. So much effort is happening inside you that you cannot see. Let your shoulders drop, and let your breath come a little lower.
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And your jaw, your face, your eyes. Let them all soften. There is nobody to look well for right now.
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Let's steady with the breath. In… one… … two… … three… … four…
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And out, longer and slower. Out… one… … two… … three… … four… … five… … six…
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Let the counting go.
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Your body is doing an enormous amount of quiet work right now, and that work is tiring. Feeling depleted is not a sign that you are doing this wrong. It is often a sign of how much is going on beneath the surface.
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You do not have to push through to deserve rest. Rest is not something you earn by being productive first. You are allowed to lay the day down, like setting a heavy bag on the floor, and simply stop carrying it for a while.
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So set it down. Let your body be exactly as tired as it is.
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Now, three quiet truths. Let each one land in the body.
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The first. I can be kind to myself on the days I feel awful.
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Notice where you feel that, if anywhere.
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The second. Rest is not something I have to earn.
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Let it settle, heavy and warm.
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And the last. My body is doing hard, invisible work.
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You do not have to feel grateful for the discomfort. Just let the truth of the effort be acknowledged.
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Stay here, resting, for as long as you like.
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When you are ready, and there is no rush, begin to come back. Feel your weight. Feel your breath.
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Let your eyes open slowly, if they were closed.
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And be gentle with yourself for the rest of today.
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That is the end of this week's practice.
The sickness and tiredness of these weeks are real, and you do not have to grit your teeth through them alone. If you are struggling to keep fluids down, or the sickness feels like more than you can manage, please contact your midwife or GP. There is help, and you are allowed to ask for it.
We will meet again next week.
FAQ
- When should I listen to Week 7?
- This practice is designed for deep fatigue, nausea, food aversions, a flat or rough 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
- The Secret, Week 6
- Mixed Feelings, Week 8
- Read the full guide
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.
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