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 andhold 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 systematicallymoving 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
8
Lifestyle: Keys to Conception
T o conceive a child is a remarkable feat. Think about it: It requires precise timing, exquisite hormonal balance, overall good health—and perhaps a touch of divine intervention. While some of these factors are beyond your control, how you live and how you treat your body can have an impact on your overall health and your fertility. That goes both for how you behave now and for what you may have done—or not done—in the past.
HERS
Lose Weight Gradually
Your brain chemistry affects your fertility, and a sudden drop in body weight
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 andhold 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 systematicallymoving 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
8
Lifestyle: Keys to Conception
T o conceive a child is a remarkable feat. Think about it: It requires precise timing, exquisite hormonal balance, overall good health—and perhaps a touch of divine intervention. While some of these factors are beyond your control, how you live and how you treat your body can have an impact on your overall health and your fertility. That goes both for how you behave now and for what you may have done—or not done—in the past.
HERS
Lose Weight Gradually
Your brain chemistry affects your fertility, and a sudden drop in body weight
Similar Books
