Breath As Anchor: A Grounding Meditation For Pregnancy

Pregnancy asks us to open — not just physically, but emotionally and spiritually. This 9-minute practice is a soft space to come home to yourself, to breathe through uncertainty, and to remember that you don’t need to “do it right” — you just need to be.

Guided with tenderness, this meditation supports you in letting go, trusting your rhythm, and walking through your transformation with presence.

From my heart to yours, may this practice be a quiet place to return to, again and again.

Mandala Dreams - Dreamlike Sunrise,
Gavin Luke - Sleeping Among Stars

Transcript

Welcome beautiful mum.

This meditation is for you to connect to your breath or maybe to just pause for a little bit,

Settling within you in a busy day.

I invite you to find a quiet place where you can meet yourself and your little one.

Let your body arrive.

Let your breath settle.

This is a soft return to the quiet power that has carried every mother since time began.

Your breath.

So maybe close your eyes.

Find a comfortable position.

It might be sitting or gently resting your back against the headboard of your bed.

Or even lying down.

Keep the connection of the sitting bones in your mind.

To feel the support of the ground beneath you and how this support travels to all your body.

Feel the air as it enters your nose,

Cool and sweet like a first morning breeze.

Keep sipping it,

Noticing how it travels down your throat,

Into your ribs,

Your belly and your pelvis.

And then sigh everything out through your mouth.

In pregnancy the breath became my lifeline.

When tiredness held me heavy,

When fear coiled around me like a climbing vine,

The breath,

My breath,

Never left.

It whispered,

I am still here.

And with every exhale the vine loosened.

With every inhale space returned.

Let the breath hold you.

Let the breath move you.

With an inhale just say,

I soften.

And with an exhale just say,

I trust.

Repeat with me three times with your breath.

I soften I trust I soften I trust I soften I trust And feel the words settling into your being.

Notice the gentle expansion and release of your ribs.

They are expanding a little wider now,

Making room for two hearts.

Sense your baby being grogged by this breath,

By every tide you create,

By the movement.

Maybe you'd like to place a hand on your heart and one on your belly.

Allow the warmth of your palms to say,

We are loved,

We are held.

And just rest here,

Connecting to your baby and together to your breath.

Now gently start bringing your awareness to the ground,

To the support that is beneath you through your sitting bones and notice how the breath continues to flow.

Maybe you'd like to gently wiggle your fingers,

Your toes and maybe you want to stay with your flow for a bit longer.

Let be carried by this rhythm through the day.

And whenever doubt or tiredness arrive,

Remember to sip a breath and as you inhale,

Say,

I soften.

And as you exhale,

Say,

I trust.

Your breath is always here to hold you.