Mind-Body-Fertility - Helping women and couples develop inner strength and control over their lives during this time of great challenge

Mind/Body for the Holidays

Too early to be talking about the holidays? After all, this is just the beginning of fall! If you are thinking, “Give me a break!” I can certainly understand. However, we all know that around this time of year, we begin to make plans for the holidays ahead. From the perspective of fertility, it is not a moment too soon to prepare yourself emotionally and psychologically for the holiday season.

Holiday “land mines” abound for women and couples dealing with fertility issues. There are the holiday television commercials where families gather around the tree while the snow gently falls outside. How about friends and relatives with new babies who send cards with their children’s photos on the front of the greeting? Then there are the well-meaning questions and comments at family gatherings – “So when are you two going to have a baby?” “It’s time to start, don’t you think?” “You know, we’re not getting any younger and we want grandchildren.”

Feelings of anxiety, anger, sadness, guilt, isolation and powerlessness are common for women who are struggling with infertility The holiday “hype” certainly can add significantly to a woman feeling even more intensely uncomfortable It becomes necessary to learn ways to not only deal with these stresses and heightened expectations of oneself but to help you find joy in the holidays despite the fertility issues. Start practicing these mind/body approaches now!

Guidelines for self-care that you can begin to implement now in preparation for the days ahead.

• Start a practice of structured meditation
Twenty minutes a day of focused meditation where you sit quietly and repeat a word or phrase on your in-breath and on your out-breath is all you need I suggest the word “peace” or simply say “in” on the in-breath and “out” on the out-breath.

• Cultivate a practice of mindfulness
Mindfulness is the practice of simply paying attention to life in the present moment. It is common for women with fertility problems to dwell in the past and think about how life will be in the future. Focusing on life in the present enhances the quality of one’s life. We begin to appreciate the wonderful moments and the preciousness of life.
-Take a mindful walk. Notice the world around you – the trees, the sounds, the smells.
-Take a mindful bath or shower. Treat yourself to a sensual experience.
-Eat something you love mindfully – try a piece of chocolate and concentrate on the pleasure you receive.

• Daily exercise
Do something you enjoy – yoga, walking, tennis, biking, hiking, going to the gym – it only matters that you enjoy it.

• Something new and something good
Each day, try something new – it can be anything ( a new food, item of clothing, lipstick, a new friend) and something good “just for you.” ( a wonderful bath, a movie, trip to an art gallery, vacation, good book) Come up with some of your own ideas and make a list of them. Everyday, pick something “new and good” for that day.

• Guided Imagery
Sit and breathe in and out mindfully for five minutes. Then, take yourself on a little trip to a place you love. It can be a beach, a mountain, a meadow , a lake – wherever you feel very peaceful. Imagine all the details i.e. the smells, the sounds, the feel of the air around you etc. Simply allow yourself to deeply enjoy the peace that you feel in this place. Know that you can come back to “visit” anytime you like.

Mind/Body for the Holidays

Guidelines for self-care that you can begin to implement now in preparation for the days ahead.

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