Getting Pregnant Naturally (25 page)

No matter which type of meditation you choose, begin your session with a few minutes of deep breathing. When random thoughts enter your mind during your meditation time (as they almost certainly will) don’t become anxious; just accept the thoughts and let them pass through your mind without notice or response. Start by meditating for five to ten minutes once or twice a day, then work up to fifteen to twenty minutes.

For more information on meditation, refer to books in the library, take a class from a local recreation center or fitness facility, or practice using instructional tapes. You might also contact one of the following organizations:

P
ROGRESSIVE RELAXATION
Progressive relaxation can produce a profound feeling of calm as you systematically remove the stress from your body. Start by lying on your back on the floor, with your legs flat and your arms loose at your sides. Close your eyes and breathe deeply.

Once you are reasonably calm, begin to systematically tense and relax every muscle in your body. Start with your feet: Tense the muscles in your feet for thirty seconds or so, then relax, allowing your feet to feel heavy and relaxed. Then move on to your calves, thighs, abdomen, buttocks, hands, forearms, upper arms, shoulders, and face. When you finish, your muscles should feel soothed and relaxed. Lie quietly and enjoy the feeling of complete relaxation.

   
V
ISUALIZATION
To relieve stress, use your imagination. Visualization—also known as guided imagery—builds on the idea that you are what you think you are. If you think anxious thoughts, your muscles will grow tense; if you think sad thoughts, your brain biochemistry will change and you will become unhappy. And, more importantly, if you think soothing, positive thoughts, you will relax and develop a more positive outlook.

To experience the relaxation of visualization, sit down in a comfortable position or lie on the floor in a quiet, dimly lit room. Tense all of your muscles at once and
hold for thirty seconds. Relax every muscle and allow all the tension to drain from your body. Continue to inhale and exhale slowly and fully.

Once your muscles have relaxed, you can begin the visualization or imagery. First, concentrate on your breathing, feeling the regular rhythm of each breath and clearing your mind of all thoughts. Then imagine that you are in a peaceful setting, such as lying in the warm sun on a sandy beach or strolling down a country road on a cool October afternoon. Get all your senses involved in your image: Smell the ocean mist, hear the leaves crunch under your feet. The more specific your fantasy, the more real it will seem. And the more real it seems, the more you will relax. Enjoy this “escape” for about twenty minutes. When you return to your body and get on with the challenges of the day, you will probably feel much more relaxed and refreshed.

For more information on visualization, contact the Mind-Body Medical Institute, New Deaconess Hospital, Harvard Medical School, Boston, MA 02215, (617) 632-9530; or the Academy for Guided Imagery, P.O. Box 2070, Mill Valley, CA 94942, (800) 726-2070.

   
Y
OGA
Yoga promotes relaxation while at the same time strengthening and stretching the muscles. This form of exercise combines deep breathing with systematically
moving the body into a series of postures or positions. It can be very gentle and noncompetitive, but yoga isn’t easy. It requires significant endurance, strength, and flexibility. Since it works every muscle group, weaknesses can be identified easily, allowing you to target areas that may need special attention.

There are six main types of yoga; the two most common in the United States are hatha yoga and tantra yoga. (Hatha yoga is what most people think of when they mention yoga.) When practicing hatha yoga, you concentrate on your breathing while assuming a series of physical postures, moving between them slowly and with concentration. Tantra yoga is more meditative and involves the elaborate use of rituals. Both forms build physical strength and relieve stress.

For background on yoga postures and practicing the technique, check out a book on yoga from your local library, take a class at a local “Y” or recreation facility, or rent a yoga video. For professional assistance, look in the Yellow Pages under “yoga” or contact the Integral Yoga Institute, 227 West 13th Street, New York, NY 10011, (212) 929-0586.

FERTILITY CHECKLIST

COUPLES

• Have an orgasm.
  

• Join a fertility support group.
  

• Don’t adopt a child because you think it will help you conceive.
  

• Practice stress management, including:
  

  • Biofeedback
    

  • Deep breathing
    

  • Massage
    

  • Meditation
    

  • Progressive relaxation
    

  • Visualization
    

  • Yoga