Body Scan Meditation for Pregnancy
In this episode of the Breath and Birth Co. podcast, host Vanessa, a DONA-International Certified Birth Doula and Childbirth Educator, guides expecting mothers through a calming meditation practice. Today's meditation focuses on connecting with your body and baby, releasing tension, and fostering a sense of calm through a full body scan. In the swirl of appointments, to-do lists, and physical changes, it can be easy to lose touch with your body—and with the baby you’re growing inside of it. But there’s a quiet power in slowing down. In pressing pause, just for a few moments, and gently turning inward. It’s not about doing it “right.” It’s about showing up—just as you are—and allowing your body to soften, release, and receive.
🕊 Affirmation to Carry With You:
“I am safe. I am supported. I am connected to my body and my baby.”
What Is a Body Scan Meditation?
A body scan is a gentle mindfulness practice where we move our attention through different areas of the body, noticing sensation and offering relaxation. It’s especially beneficial during pregnancy when your body is changing rapidly and carrying both physical strain and emotional load.
This specific meditation is designed to help you:
• Ground your nervous system
• Relieve physical tension (hello, tight hips and shoulders)
• Deepen your connection with your baby or babies
• Practice tuning into your body with curiosity and compassion
A Preview of What You’ll Experience:
You’ll begin by settling into a comfortable position—maybe lying on your side with pillows, or sitting with feet grounded.
Then, using your breath as an anchor, you’ll be gently guided to move awareness from:
✨ Your feet and legs
✨ Up through your hips and growing belly
✨ To your spine, chest, shoulders, arms, and face
There’s time to pause and send gratitude to the parts of your body that are showing up every day in this transformational season.
It ends with a moment of connection—between you and your baby, between your body and your breath.
It’s a beautiful practice to repeat anytime you feel overwhelmed, disconnected, or simply want to return to center.
Why It Matters
💕 Pregnancy is not just a physical journey—it’s a whole-being transformation.
💕 And in a world that encourages constant movement, stillness is an act of care.
💕 You deserve moments like this.
💕 This meditation is also a powerful way to begin building labor coping skills, by practicing awareness, breath, and the release of tension.
All key tools I teach in the Calm module of Metamorphosis, my self-paced online childbirth education course.
Subscribe, Share & Review:
💛 If you loved this episode, don’t forget to subscribe to The Breath & Birth Podcast so you never miss a moment of calm, connection, and confidence on your pregnancy journey.
📲 Share this episode with a friend who needs to hear this so they don’t feel so alone.
⭐️ And if you have a moment, leave a quick rating or review on Apple Podcasts —it helps more families find their way to empowered birth.
