Infertility and Mindfulness : How to support your journey to parenthood with Mindful Practices

Practicing mindfulness to strengthen the mind-body connection is one way to promote wellness using the body’s natural neural mechanisms. Doing so helps us practice compassion, acceptance, and nonjudgement, developing a different relationship to our experiences. In fact focusing on the mind-body connection through mindfulness impacts many facets of wellbeing including improved immune function, blood pressure, cortisol levels, and reduced feelings of mental anxiety or depression. Below are some excellent and easy examples to get you started on your journey. 

For many couples, infertility is undeniably a major life crisis and psychologically stressful. The distress of infertility and its medical treatment can begin to affect various different aspects of each partner’s life and the happiness of the couple as a whole. 

1.Seated Meditation. 

Seated meditation is one of the most practiced mindfulness exercises. To complete this exercise, find a comfortable, peaceful space where you feel calm and safe. You may complete this exercise with eyes closed, or gazing downward, or at a fixed object. 

Begin by acknowledging both your power and your vulnerability at the same time, acknowledge your courage and fear, your feelings of belonging and disconnection. Close your eyes and repeat to yourself “peace begins with me, my mind, my body.”   

You may find that your mind begins to wander or your thoughts begin to race; this is normal and occurs frequently. Simply draw your attention to your breath noticing the rise and fall of the abdomen as the air enters and leaves the body. 

Meditation helps us to observe our feelings and emotions without judgment and without becoming absorbed by them.

 2. Body Scan. 

The Body Scan is another exercise that helps to bring attention and awareness to each part of the body. The goal of this exercise is to learn to be fully present and aware of the physical sensations of the body. Begin with an attitude of openness and curiosity. Imagine your body is a complex mechanism where each component operates simultaneously, and if one detail breaks, it might affect the entire system.

The body scan exercise can help you cultivate self-compassion and mindful awareness as you nourish your mind and body. 

3.Yoga.

In my practice I encourage clients to observe their bodies carefully, to be aware of their personal limitations, to avoid forcing themselves beyond their limits, and to let go of striving for perfectionism. The benefits of yoga are countless and there is plenty of scientific evidence to support the ways a mindfulness practice, yoga including, promotes well-being and supports our bodies’ immune system during infertility treatments. Practicing gentle yoga will help you understand that the limitations of the body can change over time. There are even specific poses that can promote the stimulation of reproductive organs and target relaxation in the central nervous system. 

 4.Loving-Kindness. 

Loving-kindness is a form of meditation in which your body and mind can become charged with positive emotions. Women and men learn how to love, respect, and accept their experiences, emotions, and struggles just the way they are. Loving-kindness teaches you to create your own normalcy and accept your body and mind without any judgment or unnecessary thoughts. The journey to healing and acceptance can be challenging and once you realize that “norms” and “normalcy” can vary to quite a great degree, you will begin to find your own peace and happiness. 

 5.Mindful Walking. 

Connection to nature and the natural world that surrounds us can have many beneficial effects on the mind and body. Walking with bare feet, hugging the trees, strolling in nature, smiling to the sun, letting the wind touch your face and body, letting your feet touch the ground are all great ways to help us understand that nature has more power than we think.

Once you learn how to identify and separate yourself from the “mastering parents group,” you will be one step closer to recovery. Infertility is a term that most people are not familiar with, and when we encounter the unknown, we tend to panic and hide or pretend like it doesn’t exist. The best course of action for your mental health and wellbeing is not allowing negative thoughts to penetrate your mind and body. I invite you, as a couple and individually, to explore the non-judgmental world where you can open up your mind and heart and begin to heal from trauma. 

If you are finding it hard to manage your stress and anxiety during infertility treatment, or experiencing depression during or after pregnancy, and would like to learn more about mindfulness-based interventions, we can help! Please call (630) 881-1832 or email unifyingtherapy@gmail.com