Couples who take my meditation lessons often ask for techniques that they can use to help them with fertility and pregnancy.
The good news is that meditation can absolutely help your body and mind to prepare for pregnancy and to have a healthy birth. Indeed, meditation is one of the healthiest things you can do when you are expecting.
Meditation for Fertility
1: Healing Breath For Mother & Baby
- Sit comfortably with good posture. Make sure your spine is straight but relaxed. Close your eyes.
- Take ten deep mindful breaths. Focus on the sensation of your breath moving through your body. Notice how the breath feels, the kind of energy present in the breath. Describe that energy to yourself. Is it warm or cold, is it buzzing or flowing?… Take time to describe the quality of your breath.
- Cradle your tummy with your hands in a loving way. Visualize your healthy baby inside. Imagine that your baby is smiling at you and that it is healthy and happy. If you like, you may whisper “I love you” to your baby.
- Watch your breath moving around your baby. Imagine that your breath is pure white light that is flowing around your baby, keeping your baby safe and protected, and nourishing your baby with its loving, healing energy.
- Continue to breathe mindfully. Let thoughts and feelings come and go as they will while you continue to focus on breathing. Sometimes you might experience anxious thoughts or negative feelings. remind yourself that such thoughts and feelings are natural and normal. Then return to breathing in that pure white energy into your child.
- As you continue to breathe mindfully you will become more and more relaxed. Once you are experiencing a deep sense of inner peace, meditate on it. Observe how it feels to be utterly relaxed in your mind and body. It is like an empty space of pure bliss. Meditate on that.
- Aim for 108 breaths.
This is one of the best meditations for and pregnancy pains. It is easy and completely safe. Plus, it has a wonderful effect on the body and helps support the fetal environment.
Thirty-two weeks into term, the placenta begins to carry hormones from the mother’s blood into the fetal environment. The stress hormones adrenaline and cortisol can send negative signals to the fetal environment. This is not ideal.
However, breathing meditation reduces both adrenalin and cortisol according to Balakrishnan Vandana at the Department of Physiology, Amrita Institute of Medical Sciences. In turn, this creates a protective and nurturing fetal environment.
2: Labor Meditation Technique
Research suggests that you can reduce labor pain with meditation. Especially effective is visualization according to research from Lamaze International, an organization dedicated to promoting the Lamaze technique of natural childbirth.
During labor, meditate on your breath. Imagine that your breath is a wave of the ocean coming and going. Visualize a relaxing beach and watch the wave of your breath come and go.
An alternative is to visualize your cervix as a lotus flower that is blossoming while thinking, “Opening… Opening…”
3: Loving Kindness
Stress significantly affects your chemical balance. Indeed, it is a leading cause of infertility according to research from Alice D. Domar, PhD published in the journal Dialogues in Clinical Neuroscience. 
One of the best ways to cure chemical imbalance is to create the right mental attitude. Feelings of love, gratitude, kindness, and compassion help your body to find balance and thereby help to cure infertility. Loving Kindness can help.
Loving Kindness is one of the best types of meditation for fertility because, according to meditation teacher Sharon Salzberg, it creates warm feelings of compassion and emotional support, which reduces the impact of stress on the body.
The basic loving-kindness meditation script is “May [I] have love and kindness. May I be free from suffering. May I have the strength to overcome any obstacles in my life.” Then repeat this script for your baby, and then for others. Again, refer to our main menu for in-depth guides to all these methods.
3: Guided Meditation
Sometimes the most relaxing thing in the world is just to sit back and have someone else lead you through the meditation. When you use guided meditation you simply listen to someone else’s words and allow them to relax you.
This is definitely the easiest kind of meditation for pregnancy. And it’s a great place for beginners to get started. However, Harvard research shows that guided meditation is not as effective as traditional meditation.
That said, these are a good way to meditate as a couple.
While yoga is not technically a meditation technique, it is related. Both yoga and meditation are spiritual practices that are immensely relaxing. They help to restore balance to your body.
Like meditation, we can also use yoga.
Yoga will help you to feel positive about childbirth. And your attitude will have a big effect on your chances of conceiving. Yoga also helps when you are using reproduction technology according to research from Sara Darbandi, et. al. published in the journal Alternative Therapies in Health and Medicine 
5: Mantras for Pregnancy
Mantra (or “japa”) is the recitation of specific words, phrases, or sounds. Many religions believe that reciting mantras helps with a variety of problems.
One wonderful daily mantra for pregnancy is “I am breathing strong breaths to support my baby”.
6: Meditation Music
Music exposure helps when trying to conceive (TTC) and during the baby’s development. Indeed, research from Ravindra Arya et. al. published in the International Journal of Pediatrics shows that babies born to mothers exposed to music during pregnancy had better habituation, orientation, range of state, regulation of state, and autonomic stability.
It’s important to learn meditation properly. That’s why I recommend scheduling a lesson with me.
While we can use simple guided meditations for childbirth, and other methods that can relax us and relieve stress, you won’t know the absolute best meditation for you unless you consult a professional like me.
I hear from feedback from readers of our newsletter that different techniques work better for different people. The bestmeditation for one person might not be the best for another. To successfully use meditation it is important to find a technique that feels good to you.
Benefits of Meditation for Pregnancy
- William R. Marchand states that mindfulness and meditation can increase fertility by reducing stress. That’s why I recommend you start with these meditations for stress relief. This is also backed by Research conducted by the American Society for Reproductive Medicine (Read about how stress affects childbirth on CDC.gov).
- Meditation produces positive feelings. Nancy Bardarke, author of Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond, states that mindfulness can increase positive feelings and reduce stress during pregnancy.
- Meditation improves overall wellbeing, which is essential for conception according to research from Jing Li et. al at the Department of Military Psychology, College of Psychology, Third Military Medical University.
- Meditation balances blood pressure and heart rate to reduce the risk of preeclampsia, preterm labor, miscarriage, and placental abruption, according to ClinicalTrials.gov, a registry of clinical trials run by the United States National Library of Medicine at the National Institutes of Health.
- Meditation increases the production of breast milk according to Joanne Goldbort, Ph.D., R.N., course coordinator for maternal child nursing at Michigan State University College of Nursing. Also consider educative courses on childbirth and breastfeeding.
- Finally, meditation increases emotional control. Also make sure you work with a compassionate doctor can help. They will support you with the emotional aspects of childbirth and prepare you for different possible labor outcomes, like C-sections, during pregnancy planning
BMC Pregnancy and Childbirth states that the experience of giving birth has long term implications for the health and wellbeing of a woman and how she cares for her child. Hence why we need to ensure excellent mental health throughout.
Giving birth is always a sacred moment, but it can be even more so when we have a mindful pregnancy. Of course, mindfulness is only one part of having a healthy baby. Prenatal nutrition, regular exercise, and substance withdrawal are all vital for having a healthy pregnancy according to James Greene, MD at Kaiser Permanente.
Paul Harrison BSc is a qualified meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in teaching meditation and mindfulness both to individuals and to corporations.