Guided Relaxation and Meditation for Pregnancy and beyond

Enjoy this relaxation and guided meditation session during pregnancy, postpartum and your mom life. It’s a good place to start your day or just take some breaths during a busy one. Whether if you’re pregnant, just postpartum, or a new and mindful mom, you’re welcome to enjoy this session as many times as you’d like.

If you’re pregnant, place some pillows in your back or lie on your left side. Let’s go for 15 minutes of absolute calm, zen and tranquility.

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Leslie Abraham

By Leslie Abraham

meditation for pregnancy

Equipment needed:

– Mat: mine is coming from the website Society 6

– That’s all! 😀

– Optional: some calming music and a bunch of pillows to place in your back if you’re currently pregnant

Relaxation and Guided Meditation for pregnancy and the mindful mom. Step-by-step breakdown:

meditation in pregnancy infographic

Let’s dive in. You have the choice to either watch the video or just listen to the audio file below. I made it simple so you can find what works best for you. Some people prefer being in a quiet room, lit some candles, dim the lights and just listen to a voice throughout the guided meditation. While others are more visuals, like I am, and would rather watch and follow along a video. Up to you my friend!

This session is split in 3 parts:

  • A deep breathing exercise
  • A guided meditation for pregnancy and beyond
  • A stretch session and guided relaxation

1: Deep breathing exercise

This deep breathing exercise is useful to send your brain a little message: “Now is the time to relax”. Mindfully focusing on this and placing your attention on the way you breathe will trick your brain and instantly place it in “relaxation mode”.

They key here is to focus more on breathing out rather than breathing in.

Here is how to do it:

  • Lie on your back on some pillows or on your left side
  • Place your feet on the mat and your hands on your lower ribs
  • Start by breathing in through the nose and out through the mouth
  • Every time you breathe out, engage your deep core muscles by letting all the air out
  • Go further and gently lift your pelvic floor when you breathe out

2: Guided meditation

This is my favorite moment of the session. This guided meditation for pregnancy and beyond is intended to help you relax and unwind during or after a stressing day or just enjoying a moment with yourself. Mindful moms love honoring this self-care moment. It’s a real simple way to express some well-deserved love to your body.

  • Here, it’s all about relaxation
  • Add some pillows in your back, especially if you’re pregnant
  • Close your eyes, keep breathing and follow my voice
  • Finally, just relax

3: Stretch & guided relaxation

Now that your mind is relaxed and your brain oxygenated, it’s time to relax your body with some gentle movements and stretches. No need to be extremely flexible, here it’s all about finding what feels good and letting your muscles relax.

  • I’ll walk you through some stretches here
  • Bring your knees against your chest, and start rocking side to side
  • You can do some circles here
  • Move on to a side torsion. You should feel this stretch on your lower back
  • Come back in your seated position. Then, walk your hand forward and feel that nice stretch in your hips
  • Push your hips up, grab your elbows and move side to side

I hope you enjoyed this meditation for pregnancy and relaxation session as much as I did when I recorded it. If you’re still in the mood for some healthy movement and activity, I recommend that you try this lower body mini band workout.

Be curious we have more goodies on the blog, I’m sure you’ll find something that you’ll like!

Disclaimer: Bonjour Baby strongly recommends that you consult with your physician before beginning and enrolling in any exercise program, even if you are in good physical condition, not suffering from any complications, and able to participate in the exercise.
Bonjour Baby is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any specific exercise on a medical condition.

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