How Meditation Supports your Fertility
May is National Meditation month, so let’s talk about meditation for a quick minute.
I know for many of you, meditation seems a little out of reach. And trust me, as a yoga teacher, I’ve heard all the excuses:
“I don’t have time”
“I can’t sit still that long”
“I can’t clear my mind”
“I’m just not a meditator”
“It’s too weird for me.”
But here’s the truth of the matter: anyone can meditate. It doesn’t take any special training or skills–all it takes is 5 minutes and your breath.
We’ll get to how to meditate in a minute, but first I want to talk about why you should even bother. And before I lose you on this blog, I’m going to give you 3 good reasons to meditate and how it can support your fertility:
1. It helps you manage stress.
We know cortisol can wreak havoc with our hormones, and studies show that meditation can help decrease our cortisol levels and balance our hormones. Plus, it can decrease inflammation and lower blood pressure. All good things for fertility!
2. It supports emotional stability.
Studies have shown that meditation can help reduce anxiety, and it may also help with depression and overall emotional stability. And let’s be honest–when we’re riding the fertility rollercoaster, we need all the emotional stability we can get!
3. It helps you find more compassion.
And girl, we all need more self-compassion when we’re trying to conceive. Instead of beating ourselves up, we can find patience and compassion for ourselves on this journey. All that negative self-talk definitely doesn’t help, and meditation can help us become aware of some of those patterns and break them.
So, how do you meditate? There are a million ways and none are wrong. The simplest way is to just sit.
In fact, sometimes I find it helpful to call it “sitting” instead of meditating. It sounds less intimidating and there’s no special state of being to achieve–it’s simply being with yourself.
Alright, let’s sit:
Step 1: Choose a quiet place where you won’t be disturbed and find a comfortable seat where you can sit tall with your spine long (this could be seated on the floor or a chair–just not slumped over on the couch!)
Step 2: I like to set a timer, so I’m not wondering how long I’ve been sitting there. (But if you use your phone, remember to put it in airplane mode first–you don’t need any other alerts popping up.)
Step 3: Then simply close your eyes, and notice your breath.
Your mind will wander, but when you notice it has, simply bring your attention back to your breath. It’s the practice of bringing your awareness back to your breath again and again.
Over time, you’ll start to notice your thoughts without getting caught up in them–like watching clouds pass. Your thoughts will come and go, but you learn to simply observe without getting stuck. It will start to get easier and easier to return your attention to your breath.
Some people like to practice mantra meditation, repeating a word or phrase over and over again. If just observing your breath sounds hard at first, try using a mantra to focus your attention.
A simple one to start with is to think “I” on your inhale and “am” on your exhale. “I am.” It’s a simple statement, but it can provide an additional focus for you during your sit.
Step 4: When your timer goes off, take a deep breath and take a moment to switch gears before you just pop up and run back to whatever you’re doing. Move slowly and notice the newfound calmness that you’ve created.
That doesn’t sound too hard, huh?
I love encouraging my clients to develop a meditation practice–simply taking 5 or 10 minutes in the morning (maybe you work your way up to 15) can start your day off on a calm note that will stay with you throughout the day. Plus it’s great for your stress levels and your hormone health. Give it a try for a week and I’m guessing you’ll see the difference!
Want to meditate with me? Check out my guided meditation series here. >> The series includes 8 different meditations for you to download and use whenever you need to slow down.
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