The meditation where you stop trying to meditate.
Most meditation advice is about effort: focus harder, sit straighter, empty your mind. Dhyana goes the other way. It's what happens when the effort finally drops away and you're simply here, with your breath, your body and your baby.
Dhyana: Open Awareness is a printable prenatal meditation that creates the conditions for that stillness. It doesn't force it, and you can't do it wrong.
What's inside
Dhyana explained simply: why it's something you allow rather than something you do
A three-part guided practice: settling with the breath, opening your awareness, and a quiet moment of simply being with your baby
A gentle closing to carry the stillness into your day
Three journal prompts on presence and preparing for labour
Why it matters: what research on open-awareness meditation and mindfulness in labour suggests
A 2-minute "do nothing" practice for everyday life
Who it's for: Pregnant people in any trimester who want a deeper, quieter practice, especially if focused meditation feels like hard work. It pairs naturally with the Dharana guide, but no experience is needed.
Created by Cat Sprague · RYT-500 · Prenatal Yoga Certified · Trauma-informed
PDF download · 10 pages · 20–30 minute practice · All trimesters · Seated or semi-reclined
Dhyana is the seventh limb of yoga: the point where returning to the present becomes so natural that the effort disappears. Read the full story →
The meditation where you stop trying to meditate.
Most meditation advice is about effort: focus harder, sit straighter, empty your mind. Dhyana goes the other way. It's what happens when the effort finally drops away and you're simply here, with your breath, your body and your baby.
Dhyana: Open Awareness is a printable prenatal meditation that creates the conditions for that stillness. It doesn't force it, and you can't do it wrong.
What's inside
Dhyana explained simply: why it's something you allow rather than something you do
A three-part guided practice: settling with the breath, opening your awareness, and a quiet moment of simply being with your baby
A gentle closing to carry the stillness into your day
Three journal prompts on presence and preparing for labour
Why it matters: what research on open-awareness meditation and mindfulness in labour suggests
A 2-minute "do nothing" practice for everyday life
Who it's for: Pregnant people in any trimester who want a deeper, quieter practice, especially if focused meditation feels like hard work. It pairs naturally with the Dharana guide, but no experience is needed.
Created by Cat Sprague · RYT-500 · Prenatal Yoga Certified · Trauma-informed
PDF download · 10 pages · 20–30 minute practice · All trimesters · Seated or semi-reclined
Dhyana is the seventh limb of yoga: the point where returning to the present becomes so natural that the effort disappears. Read the full story →
