Guided meditations and wellness practices for trying to conceive, pregnancy, and postpartum. From My Maternal Mind: personalized daily meditations in the app, plus free guided exercises with voice and gentle ambient sound. Visit www.mymaternalmind.com for transcripts and more.
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A classic grounding technique using equal counts of 4 for inhale, hold, exhale, and hold. Perfect for moments when you need to quickly settle your nervous system.
A powerful breathing pattern that activates your parasympathetic nervous system. Inhale for 4, hold for 7, exhale for 8. Especially effective before sleep or during anxiety.
A soft, nurturing breathing practice designed for the emotional ups and downs of trying to conceive. Whether you're in the two-week wait or preparing for treatment, this breath is your anchor.
Diaphragmatic breathing adapted for your changing body. Connect with your baby through breath as you create space and calm for both of you.
A brief breathing reset designed for feeding sessions. Use these moments of stillness to restore your own calm while nourishing your baby.
A quick breathing technique for overwhelming moments. When everything feels like too much, these five minutes can help you find your footing again.
A classic CBT grounding technique that brings you back to the present moment through your five senses. Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste.
A thorough body scan that guides you through each muscle group, releasing tension you didn't know you were holding. Ideal for unwinding at the end of a long day.
A body scan designed for pregnancy, focusing on the connection between you and your growing baby. Gently explore the sensations of your changing body with curiosity and warmth.
Use the warmth and weight of your baby as your grounding anchor. This practice transforms a quiet moment with your little one into a calming reset for both of you.
A gentle, compassionate body scan for your postpartum body. No "bounce back" talk -- just kind attention to a body that has done something extraordinary.
A guided process visualization for trying to conceive. Mentally rehearse nourishment, gentle movement, rest, and meeting stress with steadiness without picturing a pregnancy outcome.
An ACT-based practice for creating distance from anxious thoughts. Learn to observe your thoughts as passing events -- not facts that need your reaction.
A structured mindfulness practice for meeting difficult emotions with compassion. RAIN gives you a framework when feelings feel too big to handle.
A meditation for the uncertainty of trying to conceive. Whether you're in the TWW, awaiting results, or between cycles, this practice helps you hold hope and grief at the same time.
Address birth anxiety without dismissing your fears. This practice acknowledges what feels scary and gently builds confidence in your body's ability and your support team.
Intrusive thoughts are incredibly common in new parenthood and do not reflect who you are. This practice normalizes the experience and teaches a gentle "notice and release" approach.
A slow, progressive relaxation designed to carry you into sleep. Each body part softens and releases as you drift under an imagined canopy of moonlight.
A simple breath-led practice when you want something easy to follow. Let each exhale grow a little longer than the inhale. Your body reads that as a signal to settle toward sleep.
A wind-down for nights when your mind keeps circling: the lists, the replays, the things left undone. You empty those thoughts one at a time until the noise quiets and there is room for sleep.
A soothing counting visualization that replaces racing thoughts with a calm, rhythmic drift. Each star you count carries you closer to sleep.
A warm visualisation for when you want to be somewhere far from the day. You arrive at a quiet cabin as snow begins to fall, settle by a low fire, and let the hush of snowfall slow everything down.
A gentle practice for nights when your mind won't loosen its grip. Instead of forcing rest, this exercise helps you unclench: softening your hands, your body, and the quiet effort of wanting, so sleep can arrive on its own.
Designed for pregnancy insomnia -- the racing thoughts, the discomfort, the inability to find a good position. This practice helps you create a mental nest of comfort wherever you are.
A quick return-to-sleep practice for after night feeds. Acknowledges your exhaustion without toxic positivity and guides you back to rest in just a few minutes.
