Mindfulness for Fertility Support
What is Mindfulness?
Incorporating mindfulness-based skills can be beneficial to support a reduction in stress and also an increased sense of clarity which naturally supports you on your fertility journey. It supports increased self awareness by eliciting a more relaxed and present sense of self. By observing our mental stories and thoughts or physical experiences rather than reacting to them, we reduce internal conflict and increase acceptance of our moment to moment experience. This helps to provide a clearer space to make wise decisions moving forward. Mindfulness can be very helpful in lowering anxiety and stress and Mindfulness based Cognitive Therapy (MBCT) is listed by the UK’s National Institute for Health & Care Excellence (NICE Guidelines) as the treatment approach for low mood or depression.
Try this three minute mindfulness-based relaxation exercise to help restore balance before, during or after facing a medical procedure or intervention.
Breathe in through your nose, taking a deep breath in and down into your abdominal area. Place your hand on the abdominal area, which should rise and fall with each in and out breath. Position your lips as though breathing through a straw. Close your eyes and breathe in through your nose and breathe out through your lips. Become aware of the breath on the inhale. Notice how it feels in your nostrils and on the back of your throat, and follow the breath into the abdominal area. In your mind, with each in breath, say ‘in’ and with each out breath say ‘out’ or ‘letting go’. Breathe in slowly through the nose and exhale, letting go on the out breath (your mouth shaped as an
As you continue to breathe mindfully, you may notice that you have drifted into your thoughts and what they mean (Should I do this? Am I doing this right? Should I be somewhere else? etc.) Just notice that your mind has wandered and gently take your focus back to your breath again. You may also notice that your attention is drawn to a sensation or feeling in your body. Again, notice this and take your focus gently back to your breath. Continue this until you feel relaxed, and then continue some more!