Breathe Easy: Meditation during pregnancy and childbirth

Pregnancy is more than just a physical journey—it’s a whole-body experience that blends the mental, emotional, and spiritual. Your mind and body are constantly communicating, shaping the way you feel, move, and even prepare for birth. But in the middle of all the excitement (and let’s be real, the occasional stress), finding a moment of stillness can feel impossible.

That’s where meditation comes in.

Why Meditation? Because Pregnancy is a Lot

Between doctor’s appointments, endless Google searches (but for real, do not use Google as a doctor!), and all the unsolicited advice, pregnancy can feel overwhelming. Meditation isn’t just about “clearing your mind” or sitting in perfect silence—it’s about giving yourself space to slow down, breathe, and reconnect with your body. And the best part? Science backs it up.

Meditation can:

• Reduce stress and anxiety by lowering cortisol (your stress hormone, which you do not want to have much of during labor!)

• Increase endorphins, your body’s natural mood boosters (which you want to have a TON of during labor)

• Improve sleep (because pregnancy insomnia is real)

• Help with pain management during labor

  
  

And beyond all that, it helps you build trust in your body’s ability to give birth—something our culture doesn’t always encourage.

Visualization: My Favorite Meditation for Birth

If you’re new to meditation, one of the simplest and most powerful techniques is visualization. It’s more than just daydreaming—it’s actively creating a mental blueprint of the birth you want.

Try this: Close your eyes and picture yourself laboring in a calm, supportive environment. Or imagine yourself in your most ideal birth setting - at home, in a meadow next to a little creek with woodland creatures there to support you, whatever! See yourself there, breathing through contractions, moving in ways that feel good, and welcoming your baby with confidence. The more you practice this, the more your mind and body start to believe it’s possible—because it is.

Fun fact: Studies show that visualization can actually rewire your brain, reinforcing positive emotions and reducing fear. That means when the big day comes, your brain already has a roadmap for staying calm and in control.

Making Meditation a Habit

No need for a fancy setup or a ton of extra time. Here’s how to make meditation work for you:

• Start small. Even five minutes a day makes a difference.

• Pair it with something you already do. Try meditating after brushing your teeth or before bed.

• Use a guided meditation. There are tons of pregnancy-specific meditations online. (And if you need affirmations, I’ve got a free set just for you!)

• Give yourself grace. Your mind will wander. That’s normal. Just gently bring your focus back.

  
  

At the end of the day, meditation isn’t about achieving some perfect state of relaxation—it’s about showing up for yourself, even in small ways. And in doing so, you’re creating space for a birth experience that feels calm, intentional, and powerful.

Want a little help getting started? Grab my free Birth Affirmations Collection —designed to help you stay grounded, confident, and connected to your body throughout pregnancy and birth.