Getting Started with Meditations for Fertility (+ 5 Videos We LOVE)
Getting pregnant demands your full attention and one of the most important things you can do for your fertility is to optimize your physical and mental health.
Managing stress plays an essential role in improving your overall sense of well-being. While stress may not be the source of your fertility issues, it can contribute to ovulatory infertility — and it certainly doesn’t make the process of trying to conceive (TTC) any easier.
Meditation has powerful effects on the mind and body when it comes to alleviating the stress associated with infertility. Read on to learn how you can get started with fertility meditation!
Benefits of Fertility Meditations
If you are TTC, you are probably paying more attention to your body’s health. You have the ovulation trackers, you have researched fertility diets, and you have seen a doctor to evaluate your physical health. But what have you done to support the other side of the equation: your mental health?
The benefits of meditation can help prepare your mind and body for parenthood. It is a mind-body journey to conception, and improving your mental health naturally translates to improved physical health. For that reason, fertility meditation could be an important part of TTC.
Here are some of the benefits of meditation for better health:
Reduced stress, anxiety, and depression
Studies show that mindfulness meditation can improve people’s subjective experience of anxiety, depression, and pain. People who meditate also reported better overall mental health and quality of life.
Better emotional health
Your emotional health refers to your self-esteem and general outlook on life. Some studies show that mindfulness meditation decreases the frequency of negative thoughts, helping you develop a more positive worldview.
Inflammatory cytokines are chemicals released in the body in response to stress. A review of several studies shows that meditation may decrease inflammation by reducing the number of cytokines circulating in the body.
One of the primary goals of meditation is to increase awareness of yourself, your emotions, and your physical sensations. Studies show that certain types of meditation exercise your self-awareness by increasing perspective and inviting self-inquiry.
Sleep is more important than you may think when it comes to getting pregnant. Research has found that women who get less than seven hours of sleep per night are 15% less likely to conceive. Luckily, studies show that meditation can improve insomnia, helping you get a better night’s sleep.
Decreased blood pressure
High blood pressure can lead to dangerous complications during pregnancy, such as eclampsia. One meta-analysis of 12 studies found that transcendental meditation may be an effective short-term intervention for treating high blood pressure.
5 Meditations for Fertility
Meditating on your own, without any guidance, can be intimidating — especially for beginners. That’s why we love these five guided fertility meditations, all of which are available for free on YouTube. Check out these videos to try your hand at fertility meditation and find out if meditating could help you conceive.
10-Minute Fertility Meditation to Invite Your Baby Into Your Womb
This 10-minute meditation by yoga instructor Brett Larkin is easy to incorporate into your day (you can also check out our list of fertility yoga poses and routines). Her meditation incorporates pranayama, or yogic breathing, techniques, as well as positive affirmations to help you approach the process of TTC with self-compassion.
Guided Fertility Meditation (Yoga Nidra)
As we mentioned before, a good night’s sleep is essential for your reproductive health. The goal of yoga nidra, a type of yogic meditation, is to guide the body into a sleep-like state, without losing consciousness. This one by Bettina Rae was made especially for boosting fertility and will help you feel more rested at any time of day.
Awakening Fertility Meditation to Activate Ovulation
Can meditation actually activate ovulation? Maybe not, but stress can certainly interfere with regular ovulation, leading to anovulatory infertility. Listen to the sounds of fertility expert Fiona Boulton’s soothing voice to instantly feel more relaxed and encourage regular ovulation.
Two-Week Wait Relaxation Meditation
If you have been TTC for a while, you probably are deeply familiar with the two-week wait (TWW). The TWW can be one of the most stressful times when trying to get pregnant — and this meditation was made especially for calming your nerves and releasing control during this period of anxiety.
My Fertility Coach Visualization: The Morning Garden
Meditating first thing in the morning is a great way to start your day. This fertility meditation from My Fertility Coach can help you set gentle intentions for your fertility journey and your day. Plus, it’s only five minutes long, making it the perfect length for a busy morning!
How to Start Fertility Meditation
If you aren’t sure what type of meditation is best for you, you may want to start by researching a few different options. For example, if you enjoy being active, then movement meditation might be your best fit. If you find peace in quiet time, then focused attention meditation might be better.
Pick one to try and build it into your schedule. Give it some time to see if it is a good fit, whether you are feeling the benefits and enjoying the practice. Consistency is key: remember that meditation is meant to be an ongoing part of your life. If you aren’t enjoying it, you won’t stick with it.
Here are a few more resources to get you started:
- Circle & Bloom
- The Omega Institute YouTube channel
- InsightTimer app
- The Daily Meditation Podcast
It might take a few tries to find a meditation practice that fits your lifestyle and needs. Don’t give up and don’t stress about it. Reducing your stress is the whole point of this exercise, after all!
✔️ Medically Reviewed by Dr Roohi Jeelani, MD, FACOG and Lauren Grimm, MA
Dr Roohi Jeelani is Director of Research and Education at Vios Fertility Institute in Chicago, Illinois. Dr Jeelani earned her medical degree from Ross University School of Medicine in Portsmouth, Dominica. She then completed a residency in Obstetrics and Gynecology and a fellowship in Reproductive Endocrinology and Infertility at Wayne State University, Detroit Medical Center, where she was awarded a Women’s Reproductive Health NIH K12 Research Grant. She is board certified in Obstetrics and Gynecology. Dr Jeelani has authored numerous articles and abstracts in peer-reviewed journals, and presented her research at national and international scientific meetings. A Fellow of the American College of Obstetrics and Gynecology, Dr Jeelani is a member of the American Medical Association, the American Society of Reproductive Medicine, and the American Association of Gynecologic Laparoscopists.
Lauren Grimm is Research Coordinator at Vios Fertility Institute in Chicago, Illinois. Lauren earned her bachelor’s degree from Loyola University Chicago, where she also completed her masters in Medical Sciences. Lauren has worked alongside Dr. Jeelani for the last 3 years, authoring a number of abstracts and articles in peer-reviewed journals, and presented her research at national and international scientific conferences. Lauren will be continuing her education this fall at Rush University Medical College in Chicago, IL as an MD candidate.
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