Worry, Doubt, and Fear Cause an Inner Chaos that make you
feel stuck in a never ending cycle of stress, and we just want to be free
from the stress and obsession of infertility.
The stress of infertility, the inner chaos, can lead to not trusting one’s self and having a constant second guessing of nearly everything.
In meditation we sit in stillness and release all the mental chatter. In this quiet stillness, we ground ourselves and this stops (for the moment) the worry, the doubt, the inner chaos.
By stopping it for a the moment, we put a pause in the cycle, we weaken it. Having a daily practice will give you the ability to conquer the stress of infertility, and not have it consume you.
If you don’t know how to meditate I’ll give you the instruction here below. For many people, it’s easiest to follow along with a guided meditation, I recommend our Guided Meditations For Fertility Prgoram.
How to Meditate
1. Get Comfy – Find a comfortable seated position on the floor, on a cushion or on a chair. Lower the gaze of you focus but try not to close your eyes. (If you need to close your eyes at first that’s okay, but we tend to be more present if we keep them open but not looking around). Some people like to use a candle to center their focus on the flame. Or use an affirmation card that you love as your focus, which is easy to do when you’re out about your day and not able to stop and light a candle
2. Get Focused – Focus on your breath and allow deeper breaths. With a focus on your breath, your inhale and your exhale, on your inhale feel your abdomen expand as you breathe in, and feel your abdomen gently contract as you exhale.
3. Try a Mantra – You may want a small mantra (repetitive word/s) to keep your mind from wandering. As you breathe in you may say silently “I breathe in love (or peace) ” or “Love” or “peace “anything positive that works for you. On your Exhale you can say silently, in your mind “I breathe out fear” “I let go” or even just “Ahhh.”
4. Give a Command – When thoughts or mental chatter come up, recognize them and just tell them “I’ve heard you, and you can leave now. “ Some people choose the word “Cancel.” Give it a command that feels right for you, it could even be “Not now.” After you’ve silently spoke to your negative thought or chatter, refocus on your breath and your mantra. Eventually you will be able to do this will no mantra, if you choose.
5. Two Minutes – See if you can do this for 2 minutes, then try to work your way up to 5 minutes and then 10, 15, 20, or 30 minutes.
When To Practice Your Meditaiton
There are several best times to practice this meditation.
1. One of the easiest times is right when you awake in morning, before the stressful thoughts wake up.
2. Another idea time to practice this is when you find yourself stressing about infertility again (yes each time throughout the day) even if just for a minute or two. Just long enough to stop they cyclical thinking and stress.
3. It’s great to have one additional mediation practice just before sleep. This will increase your chances of having a quality sleep, and allowing you to awake in the morning feeling refreshed.
This quick simple meditation can be practiced anywhere, as long as you can stop what you’re doing and have that moment alone to focus.
If you do this each day, and use it as a tool when the stress begins to take over (again) you’ll find that this meditation helps you to feel like yourself again, and you’ll feel better about being able to manage the stress of infertility, which can be all consuming if you don’t stop it. Some days you’ll be able to stop it for a moment here and there, but with time, you’ll conquer the stress.