Feed Your Fertility

The idea of meditation can be so daunting that many people avoid it altogether, despite assertions that this practice can bring us better health, deeper sleep, improved cognitive function, and improved mental and physical performance.

Simple Ways to Practice Meditation:

Meditation is a term that encompasses many different techniques with the common thread of promoting a sense of inner calm, heightened awareness, and improved health. There are countless types of meditation, from sitting in silence to repeating mantras or listening to recordings of guided imagery. Taking some time to explore these different methods and finding one that feels right to you is your first step toward making meditation a part of your self-care routine. Following are a few easy meditations to get you started.

Counting Meditation:

This simple meditation can help you to slow your mind and calm your inner chatter. Sit in an upright position with your legs crossed. Put your back against the wall or sit in a chair if it’s uncomfortable to sit unsupported, or you can sit on a cushion to elevate your hips above your legs. Start by closing your eyes and turning your attention to your breath. Begin breathing in and out through your nose. Now, begin to count, allowing one breath for each number, like this: breathe in and out, while silently saying “one” to yourself, in and out again while saying “two,” etc. If you find your mind has wandered to other thoughts or if you lose count, simply begin again from one.

A good goal when starting out is to count from 1 to 25 and back again to zero without letting your mind wander. Increase your count each time you achieve a new goal. Set a timer while doing this so you don’t have the distraction of thinking about how long you’ve been going.

Mantras:

Mantras are words or groups of words that are considered capable of creating transformation. “Om” is probably the most well known mantra, said to be the vibration of the universe, which elicits inner peace when repeated alone or in a group setting. Mantras sometimes have spiritual connotations, but they don’t have to. You can create a mantra for just about anything. Using a mantra to replace negative thoughts you might be having about your fertility is a great way to train your brain not to stress over things you can’t control.

Building on the concepts of a therapeutic method called cognitive behavioral therapy, think about something you frequently tell yourself that might be negative, like “I’ll never get pregnant,” or “I waited too long to try and have a baby.” Next, rewrite that sentence to reflect a positive outcome, for example: “I will become a mother; I trust that it will happen.” It may feel a bit hokey at first, but over time, replacing negative thoughts with positive mantras can be very soothing to your nervous system.