Meditation And Wellness Aids For A Better Pregnancy

Written by Reshma Pathare on Tue, 01 August 2023

Key Highlights

  • Prenatal stress, anxiety, and tension are common problems during pregnancy.
  • 18% of pregnant women face depression whereas 21 percent have serious anxiety issues.
  • Meditation and mindfulness can help during prenatal mental problems.
  • Picking the right type of meditation that fits you can make all the difference.
  • The benefits of meditation and mindfulness are experienced by women all over the world.
  • Meditation aids and wellness devices or apps can help in this practice.

Pregnancy is a happy event for most women. However, many to-be-mothers are often anxious about all the changes that are taking place within their bodies. The constant worrying about their baby's wellbeing can put constant stress on the child-bearing women. Wondering how can this anxiety, stress, and restlessness be dealt with? We have some answers.

More than anything, meditation for pregnancy and mindfulness meditation for pregnancy can help a to-be-mom get her mind, body, and emotions in sync. The more she is tuned in with her inner self, the closer she can be with her growing baby during pregnancy. Meditation during pregnancy and mindfulness are great ways to relax and get in touch with your inner self. Meditation for a healthy pregnancy can also help get some quiet time to connect with your baby.

Eye-opening facts

Studies have shown that around 18 percent of women face depression during pregnancy, and 21 percent have serious anxiety issues throughout the term of their pregnancy. These statistics shatter the ideals that a pregnant woman is happiest during her pregnancy term.

The "pregnancy glow" that is so talked about and hyped is not the only mood during pregnancy. Morning sickness, nausea, stress, prenatal depression, bladder and bowel problems, headache, fatigue, swollen feet, pregnancy heartburns, and many more problems abound during this time.

Taking care of oneself can be more tedious during pregnancy. Let us see how meditation can help.

Meditation: The basics

Meditation is a practice in which the individual attempts to clear the mind, establish mindful control of the situation, and focus on being aware and attaining emotional stability. This is possible with more than one meditation technique, It can be through concentrative meditation, practicing mindfulness, performing yoga, breathing exercises, and so on.

Meditation is an ancient practice that is known to have originated in India. It was quickly adopted by neighboring countries for its numerous benefits. Various forms of meditation are now practiced all around the world for their positive gains. Pregnant women seeking to connect with their inner self, deal with depression, anxiety, fear, etc., must give meditation a shot. It is also a great way to spend some quiet time with their baby amid all the chaos.

While getting into meditation, remember that it isn't a one-time thing or a quick fix to your rampant thoughts and emotions. Meditation is a daily practice that will take time to be mastered. The journey of exploring your inner self with meditation is slow but impactful. Making meditation a part of your life can improve your mental state and help you cope with drastic life events.

The simple movements of sitting cross-legged, deep breathing, focusing your energy to connect with yourself, and clearing your mind of unimportant thoughts are the essence of meditation. Meditation can have several forms and levels which can be mastered with practice. If you're a beginner, don't be afraid to start because starting is the only way to get better at something!

Meditating can feel extremely difficult in the beginning considering how our mind is always coming up with scenarios that may or may not happen in real life. The constant worrying about the baby, its safety, and the thought of protecting the child can put immense tension on the pregnant lady. Eliminating the negative thoughts and being present can be the first step in pregnancy wellness.

Read more : 10 Pilates Exercises For Pregnancy

Types of Meditation: Pick your fit

It's said that there is no wrong way to meditate. There are different styles of meditation that have been developed and accepted over years. The key is to find the type of meditation that fits your needs and helps you cope with your problem areas better.
Pregnancy seems like the perfect time to find your calling of the right type of meditation and dive straight into it! Here are different types of meditation techniques that you can try for yourself during pregnancy.

1. Spiritual meditation

It is a part of numerous religions all over the world. It includes reciting meditative verses and prayers. Most of them involve losing a sense of material values and connecting to a higher, divine power. The main concept of spiritual meditation is to connect to one's soul with the help of chants and prayers towards the divine.

2. Progressive relaxation

It involves relaxing the body completely and sensing the natural flow of the body. Contracting your body muscles and slowly relaxing them such that you feel the tension leave your body is also a part of this type of meditation. Pregnant ladies can feel relief from body pain by the use of this technique.

3. Focused meditation

It involves using all 5 senses and concentrating on them. People usually try to focus on objects like a glowing candle, listening to a gong, staring at a lake, etc. The point is to immerse your senses completely, prevent any active thoughts and connect with yourself.

4. Mindfulness meditation

It involves concentration with awareness. Meditating while letting your thoughts flow as they are. Focusing on your body, feelings, and sensations can make you feel connected while being present in the moment. Try out this meditation if you wish to monitor your thought patterns and make peace with them.

5. Movement meditation

If you are someone who finds peace by being active, this one is for you. Gentle movements like Qi-gong, tai-chi and walking are some movements with which you can meditate and connect with your body. It is preferred by pregnant women as it combines gentle movement along with the benefits of exercise with meditation.

6. Visualization meditation

If you are looking for relaxing your mind and body while improving your mood, this is the technique for you. It involves imagining positive scenarios, pleasant scenery, or calming visuals while focusing on your breath. This technique is simple to practice and many times used by guided meditation gurus to help others meditate and relax.

7. Mantra meditation

Many religions practice this type of meditation. It includes repeating a single word or a phrase repetitively and focusing on their breath such that all other thoughts are pushed out of your mind. Many people prefer chanting or reciting their words slowly such that they feel the positive vibrations.

8. Loving-kindness meditation

Spreading the feelings of love and positivity towards yourself, your body, mind, and those around you is the motto of this meditation. Deep breathing and focusing on feeling love in and around you can help you feel joyous during pregnancy.

How to meditate: A beginner's dilemma

Someone has said, that there is no right way to meditate. With that being said, we can also accept that everyone is a unique being who needs to find peace.

To meditate, follow these easy steps while trying to relax:

1. Find a comfortable spot

Meditation is all about what's comfortable for you. If you like to feel the sun, then choose a warm spot. If you prefer a shady place then be it. You can pick a spot indoors or outdoors on a lawn or garden. Just make sure you're in a safe place where you can spend some time comfortably.

2. Be seated

Sit down on a mat or towel with your legs folded (padmasana). You can sit on your knees (Vajrayana) or just sit on a chair with your feet touching the ground. Try to be as comfortable as possible. Place your hands on your thighs and keep your back straight.

3. Set a time limit

If you are a beginner, start with 10 minutes. Meditating for 10 minutes can feel like a task at first. However, with practice, you will get used to the process. Slowly you can increase the time and meditate for a longer time.

4. Mind your posture 

While starting your meditation, make sure you have an upright, yet comfortable posture. Relax your shoulders, keep the arms on your lap relaxed, back straight and your core engaged. Try to focus on maintaining a balance with your inner self. Close your eyes.

5. Focus on your breath

Begin by taking deep breaths that fill your lungs. Continue to breathe slowly while focusing on your breathing. Try to be aware of your thoughts and let them pass. Be present at the moment.

6. Be mindful of your body

Pay attention to how your body feels while being in this state. Feel the sensations in your muscles and the rhythm of your breath. Notice how your chest rises and falls and how your stomach is drawn inwards when you breathe. Acknowledge the wandering thoughts a make a note of any repetitive ones.

7. Be kind to yourself

If any negative thoughts are rising in your mind, note them. Try to replace these negative thoughts with self-love and love for your family, friends, and other living beings in the world. Try to disconnect from the material world and connect with your soul. Feel the positive energy flowing through you.

8. Warm massage

Once you feel like you have been in a meditative state for your desired time, rub your palms together until they're warm and place your warm palms over your eyelids. Repeat this 3-5 times and feel how comforting it is to feel the warmth of your own body.

9. Open your eyes slowly

Now slowly open your eyes and allow the light to enter your eyes.

10. Post meditative sensations

Feel how relaxed your mind and body post this meditative session. Feel how every cell in your body is alive for you. Show gratitude towards your body for taking care of yourself and your little one's life.

Practice meditation every day and feel your body and mind changed for the better. Especially during pregnancy, these meditative sessions can help you find the much-needed balance in your life.

Benefits of pregnancy meditation and mindfulness

Meditation and especially mindfulness meditation during pregnancy can have many positive effects for both, the mother and her child. 

Here is a long list of the benefits it has to offer:

  • Helps in reducing anxiety in daily life.
  • Can protect from prenatal depression.
  • Reduces the flow of negative thoughts.
  • Can help in relaxing the mind and the body.
  • Can have a positive effect on fluctuating hormones.
  • Mindfulness reduces tense thoughts.
  • A way to connect with the baby.
  • Helps disconnect from the outside world.
  • Helps in generating a safe space.
  • Can prepare the lady for safe labor preparations.
  • Helps in achieving peace of mind.
  • Preventing panic attacks.
  • Generating a loving bond with self and the baby.

Meditative devices and apps

Many of us tend to find meditating difficult. It can be easier with the help of a guru. The guru in this age and era needn't be another human, it can be a device or an app that can help you meditate.
Here are some wellness aids for pregnant women that can help you meditate better and be more mindful.

1. Muse

Muse is an electronic device. It is a headband that can read your brain signals just the way a heart rate monitor can measure heart rate. Once it detects your distressed brain signals it works towards calming them. Meditating with the muse can help one meditate better and for longer hours.

2. Headspace

Headspace guide to a mindful pregnancy is the new approach to meditation. Headspace is a meditation and mindfulness app that is great for beginners who want to get better at meditation. The app has guided meditation sessions, mind workouts, and sleep techniques that can help you relax better. It is a great app to start your mental health journey and get better at meditating.

3. Tibetan singing bowl

This is an ancient way to be peaceful and meditate. The Tibetan singing bowls are usually made up of alloys of different metals. It has been used in yoga, meditation, and mindfulness for ages. By striking this bowl with the wooden mallet and then rubbing its rim in a clockwise direction, a pleasant sound is produced that can even calm crying babies!

4. Calm

Calm is also a meditation app that is packed with meditation techniques, guided meditation sessions, calming sleep stories, and various other ways to deal with anxiety, stress, sleep, relationships, and more. The calm app is easy to operate and can help you meditate better.

5. Breathe

Breathing is an integral part of the meditative process. The breath app is made specifically to help you watch your breath and meditate better. The interface of the app is calming and the meditative practices on the app can help in reducing anxiety and stress.


Pregnancy can be a delicate time in a woman's life. The physical, emotional, and mental changes that a young mother goes through taking a toll on her mental health. This is when mental problems like anxiety, depression, stress, and panic start raising their heads. Managing these problems and leading a healthy life is essential for the growing baby, pregnant woman, and healthy pregnancy.

Meditation during pregnancy and mindfulness can play a major role in wellness activities like calming the mind and reducing anxiety, stress, and depression. Wellness aids for pregnant women and meditation devices can help pregnant women in being present in the moment and being more mindful of one's feelings. Choosing the type of meditation that suits you the best and starting with some meditative aids can be a great head start for meditation during pregnancy.

So try out the best meditation for pregnancy and mindfulness meditation for pregnancy and let it help you with your mind, body, and emotions. Introduce your little one to peace and calm from the very beginning! Start your day with meditation for a healthy and peaceful journey throughout pregnancy and don't forget to take care!

Keep reading for more on motivation to move.


Reshma Pathare

Reshma Kulkarni-Pathare has been a self-employed media professional since 1999. Starting off as a Freelance Journalist for Times of India Thane Plus, Reshma went onto write for more than 45 national and international publications including Times of India, New Woman, Femina, Indian Express, The Hindu, BBC Good Homes and many more. While her forte has been lifestyle writing, she is equally proficient in writing health articles. Her health articles have been published in Health International (Dubai), New Woman, Femina, and Mother & Baby.

Apart from being a journalist, Reshma also works as a copy-editor for self-publishing houses and academic journals.

She is an award-winning bi-lingual translator with more than 12 books published in her name.

She has been a Visiting Faculty Member for post-graduate department of mass media at MET College (Mumbai) and Welingkar WeSchool (Mumbai).

She has worked as a Consumer Marketing Insights Researcher for global organizations like CEB Iconoculture (USA) and Gartner (USA).

Consolidating her multifarious skills in the media, in 2021, Reshma launched her own boutique media agency called Talking Turkey Communications, which specializes in content writing, editing, and translation.

Did you like our Article?





Not Sure




Leave a Comment

  1. Gaynes N, et al. Perinatal Depression. Obstetrics & Gynecology, (2005)..106(5, Part 1), 1071-1083.
  2. Jonathan H, et al. The course of anxiety and depression through pregnancy and the postpartum in a community sample. (2004), 80(1), 65-73.
  3. Dunkel C, et al. Anxiety, depression and stress in pregnancy: implications for mothers, children, research, and practice. Curr Opin Psychiatry. 2012;25(2):141-148.
  4. Babbar S, et al. Meditation and Mindfulness in Pregnancy and Postpartum: A Review of the Evidence. Clin Obstet Gynecol. 2021 Sep 1;64(3):661-682.
  5. Dhillon A, et al. Mindfulness-Based Interventions During Pregnancy: a Systematic Review and Meta-analysis. 2017. Mindfulness, 8(6), 1421-1437.

Our team of experts frequently monitors developments in the health and wellness field, and we update our articles when new information becomes available.

Current Version

Aug, 01 2023

Written By

Reshma Pathare