Tools to practice mindfulness in fertility processes
Mindfulness is a very powerful tool to help and accompany couples in the process of trying to get pregnant (both naturally and in cases of assisted reproduction).
There are many studies that support the effectiveness of mindfulness in improving fertility, But in this article we are going to focus on how and in what ways we can practice mindfulness to have a better chance of achieving pregnancy.
Mindfulness can mean many different things to different people. It is a technique applicable to many circumstances and adaptable to each person and their circumstances, but we are going to focus on all those that we can apply to the pregnancy search process.
The advantage of mindfulness is that it can be applied in many moments of daily life:
Mindfulness in food: mindful eating to promote fertility
Or what it would be: eating consciously. It is increasingly common to eat on the go or eat while doing something else(s), whether it is working at the desk, watching TV or watching anything on your mobile.
There are many studies that show that mindless eating means less satiety, and therefore more chances of eating more than you need.
It's not about dieting, but about eating with all your senses, and stopping eating when you are already full. When full attention is dedicated to the moment of eating and not to other external things such as the cell phone or the TV, the body and mind are much more aware of their sensations and when they have had enough.
So, the next time you sit down to eat, try to do so carefully. That is to say, pay attention to the taste, sight, smell and texture of what you are eating.
Not as an obligation but as a way to experience and enjoy.
In the case of fertility, eating with all your senses focused on the moment helps a lot to make healthy food choices focused on the goal of pregnancy.
Active listening and fertility
We all like to think we're good listeners, but there's a big difference between nodding your head while you wait your turn to speak and being truly present and attentive to what others are saying.
Often, people find that their mind wanders or other thoughts arise that distract them from listening fully. In addition to helping you live more consciously, active listening can help improve communication and personal relationships.
In fertility processes, active listening allows you to divert the focus from the TOPIC. The topic in capital letters can sometimes isolate the couple from their friends and family. Practicing active listening and diverting your mind's thoughts from the recurring topic of infertility can help reduce stress, and therefore improve your chances of getting pregnant.
Mindful walking or consciously walking or running to improve fertility
The next time you have to run or walk from one place to another, instead of looking at your phone – with the risk of crashing into a streetlight or being hit by a car – or listening to an on-demand podcast, try observing the sensations of your body in motion and the environment around you; This may include sights, sounds, and smells.
If you find it difficult to get rid of thoughts or to walk or run “without doing anything else,” try remembering the last time you handed in a paper, took an exam, or took a weight off your shoulders. Remember how you walked lightly in those moments... This situation will help you bring awareness to your walking (or running).
Mindful walking helps in all facets of life, but in the process of searching for pregnancy, it also promotes good physical condition, which is also beneficial to achieve positive results.
Conscious moments
As soon as you wake up in the morning, instead of jumping out of bed, you can pause and take a few seconds to feel. What lasts three full breaths may be enough: feeling the heat, the sheets, the stretching of the muscles...
Take some time to sit and think about whether you are really hungry or not before you start preparing breakfast like an automaton.
On your commute, make the beginning and end of each commute another mindful moment and feel present for 3 breaths.
Take a moment before bed to appreciate something good that happened during the day.
Really and sincerely appreciating the moments facilitates their enjoyment. And when one enjoys, the mind is distracted and stops wandering. Mental calm.
Although yoga today is often considered a form of physical exercise, traditionally, the practice of yoga has been a multi-component discipline involving physical exercises and the enhancement of mindfulness through the practice of meditation. Therefore, yoga is an excellent option for mental health and relaxation.
You can also try a guided meditation, if it's easier to get started that way.
Conscious moments for fertility: the Blessing of the Womb
A conscious moment focused exclusively on fertility can be a guided meditation, and a particularly notable one is the Blessing of the Womb, by Miranda Gray.
But... Why does it work?
“Stimulating the brain with images can have a direct effect on the nervous and endocrine systems and, ultimately, can also affect the immune system.”
These are the words of renowned cell biology doctor Bruce Lipton. Lipton has been studying and writing about the importance of thoughts for years, and has presented several scientific studies showing how our thoughts can modify our body, our cells and, therefore, our health.
Picking up this idea, Miranda Gray, a great communicator and best seller of books especially aimed at women and their vital processes, developed what she called the Womb Blessing Meditation.
A scientist by training, with a degree in geophysics, Gray specialized in scientific illustration as well as spiritual themes in relation to biology. From there she made the leap to uterus visualization exercises as a method of reconnecting women with such a special part of their body.
The underlying idea has always been to help women discover their femininity and authentic individual spirituality. Her approach to spirituality provides guidance for women to live in harmony with their true nature and allows them to embrace and express all aspects of their feminine energies.
The Womb meditation is mindfulness applied to the woman's body. Without a doubt, a great combination to work on the mind and body and, indirectly, enhance fertility..
On the Internet you can find guided meditations, both in English and Spanish to practice and there are people specifically trained to accompany other women in this learning. Don't hesitate to search for more information.
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