post pregnancy weight loss guide | HOW VITAMIN C CAN HELP FERTILITY

post pregnancy weight loss guide

Pregnancy Over 40 and Vitamin C

Another good reason to eat those colorful fruits and vegetables.
Many women who suffer from infertility and recurrent miscarriage may have something called "luteal phase defect" where hormone levels are insufficient in the second half of their menstrual cycle. Here is an article which talks about a study on vitamin C and how it may help with this problem:

One hundred fifty women with luteal phase defect seeking medical attention for infertility were enrolled in the current study. Levels of estrogen and progesterone were monitored for three menstrual cycles. The participants were randomly assigned to receive 750 mg of vitamin C per day or no treatment beginning at the onset of the third cycle of the study. During the third cycle, progesterone levels increased significantly in women receiving vitamin C but did not change in women receiving no treatment. Estrogen levels also increased in the treatment group but not the untreated group. Moreover, there was a significantly higher pregnancy rate in the vitamin C group than in the untreated group: 25% of the women receiving vitamin C became pregnant within six months of starting treatment, while only 11% of untreated women became pregnant in the same time period.

See Also: Sweet Potatoes Yams For Fertility

The results of this preliminary study suggest that vitamin C improves hormone levels and increases fertility in some women with luteal phase defect. Placebo-controlled trials are needed to confirm the benefits observed in this study and to identify the amount of vitamin C that has the best effect on luteal phase defect. Vitamin C is inexpensive and safe, and could be useful as an early intervention in the treatment of infertility due to luteal phase defect.


  from: (www.bastyrcenter.org)

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pregnancy weight loss after giving birth | CAN CO Q10 HELP YOU GET PREGNANT

pregnancy weight loss after giving birth

Get Pregnant Naturally With The Help Of Co-Q10

I have heard about CoQ10 for a number of conditions, but this is the first time Ive heard about how it may help fertility by actually improving egg function and quality.
Co-Q10 may help egg quality by preventing damage and help cellular energy.
 Read more:

SEE ALSO: FERTILITY FOODS, FERTILITY DIET (getpregnantover40.com)

Mitochondria need co-enzyme Q10 to make energy. The vitamin is also a powerful anti-oxidant that may prevent mitochondrial DNA damage, Casper said.

Co-enzyme Q10s production by the body also decreases as we get older, starting around age 25.

"One of the theories about why we get old and die in the first place is that our cells just run out of energy — the mitochondria stop working properly and theres just not enough energy for cellular function so organs start to fail," Casper said. "A simple explanation could be that theres not enough fuel from the co-Q10 around."

In a pilot study using 52-week old mice — mid-life for a mouse, and the equivalent of 40 to 50 for a human — Caspers team gave half the group co-enzyme Q10, and the other half a placebo. Next they compared eggs retrieved from both groups of mice with eggs from 10-week old mice.
"What we found was that just treating the mice with co-Q10 we got more eggs when we gave them fertility drugs," Casper said. The nuclear spindles that pull the chromosomes apart were more like those in young eggs. The litter size was bigger, and the eggs from the vitamin-treated mice had improved mitochondrial function.

Even more surprising, when the researchers examined the mouse ovaries, there were significantly more egg follicles in the old mice treated with the co-Q10 — suggesting, Casper said, "that we actually were able to delay the onset of the equivalent of menopause in the mice."

Excerpted from Times Colonist

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weight loss while pregnant during pregnancy | So how many papers does having a baby cost

weight loss while pregnant during pregnancy

I think weve all read the correspondence piece in Nature yesterday on how we dont need to worry about gender bias, because it really all comes down to women having babies and therefore publishing less papers. Lukas Koube, the author, already wrote this as a comment last year, but apparently Nature still thought this piece was worthy of being put in the journal. I dont think I need to add anything to what Melissa WilsonSayres wrote about it yesterday. She already says that it really is possible to be a scientist AND a parent, and that babies are often made by more than one person, and that the other parent (often, but not always a man) can also pitch in. And as we established last week, science is about generating ideas (or not?) and I might as well generate a scientific idea while nursing, or while changing a diaper.

Okay maybe I do want to add something: Really, Nature? Did you think someone who has published zero scientific papers knows whether you can publish papers while pregnant or taking care of a baby? And Lukas Koube, do you really think that that is the only thing holding women in science back?!

But it is something that is on my mind often: how many papers would I have had during this post-doc if I wouldnt have had children? Would I have worked harder and/or longer? I can say that Ive become a lot more efficient since having BlueEyes. Perhaps Im not in the lab as long, but I am very productive while Im there (and so is my husband I have to add). But lets be scientific and calculate this: When I leave here in two months I will have been a post-doc for four years, in which I have had 2 children. I have taken 3 and 4 months of leave*, so that adds up to 7 months of not doing experiments (although currently a tech is doing some of my experiments). Also, during my pregnancies I was less productive than during non-pregnant periods because of being nauseous and tired and foggy (although working also helped to keep my mind off of feeling crappy)**. And the 1+ year of sleep deprivation also didnt add to productivity (but that was divided mostly equal between my husband and me). So say that I missed somewhere between 6 months to a year in productivity out of four years. Thats 12.5-25% of my post-doc. I think thats an overestimation, but that would mean that instead of 4 papers I would have 3. Or instead of one or more high impact factor papers I would have medium impact factor papers.

BUT there are so many more factors to this: could better mentoring have led to more productivity (YES!), are publications in high impact factor journals dependent on which field you work in (yes), whether your data are negative (yes), whether stuff works like its supposed to (yes), etc etc.

So to conclude: assuming I make it through the "post-doc to faculty bottle neck", in the bigger scheme of my scientific career this is going to be peanuts. If I am a scientist for the next 35 years (until Im 65), then that 6 months to a year is only 1-2% of the time. And not every woman has children. So any disproportion of female to male authors more than 1% is due to something else than having babies. There, Lukas Koube. I just used some science to calculate this WHILE AT HOME WITH A BABY!

The biggest problem right now: using my precious nap time to blog about this instead of work on a paper...

* I know that some people (are able to) take more leave, and I also realize that many female scientists (at least me) wont be able to sit at home for 3 months without thinking or doing any science.
** Here I should add that my pregnancies were pretty smooth sailing, and I know that for some it can be 9 months of total agony. And for some people the process of becoming pregnant takes a lot of mental, emotional and physical energy.

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weight loss early pregnancy no sickness | SLEEP DOES HELP INFERTILITY AND HORMONES

weight loss early pregnancy no sickness

Fertility Over 40 - Pregnancy Over 40 Helped With Sleep

Ive read much research about how getting enough sleep can help regulate hormones and reduce stress.   There is a natural cycle of light and dark which helps to regulate your circadian rhythms,
To me, theres nothing more satisfying than waking up refreshed after sleeping through the night. Ive had a hard time sleeping since I was a child, but Ive found a number of things that help. Here is a site that gives some great tips for a good nights sleep:



A relaxed body is essential for a sound sleep. This may sound like were contradicting what we just said about our minds keeping us awake, but its no contradiction. Eastern sciences (such as yoga) have known for thousands of years that the mind and body are connected (actually theyre not just connected, theyre one, but the idea that theyre connected is sufficient for our purposes here.) So if the mind is not relaxed, the body is not relaxed. Conversely, the body has to be relaxed for the mind to be relaxed. Its a package deal.

SEE ALSO: STRESS, INFERTILITY AND MISCARRIAGE (getpregnantover40.com)

So how do you relax your body? Weve already mentioned milk, herbal teas, exercise, and avoiding caffeine. But there are techniques you can do directly with your body. Toe Wiggling is one of them.

Lie on your back (where you should be in the first place) and wiggle your toes up and down 12 times, wiggling the toes of both feet at the same time. This will relax your entire body, inside and out.

How does it work? According to the science of Reflexology -- which has been around in other cultures for thousands of years -- your feet are a kind of master control panel for the rest of your body. "Meridians" in the body -- which are those channels of energy treated by acupuncture -- end up in the feet. So the ends of those meridians in your feet connect with every organ and every part of your entire body.

When you wiggle your toes, you are stimulating -- and thus relaxing -- your entire body. (Incidentally, this is a good place to mention that you can be energized and relaxed at the same time. Its a matter of the quality of that energy. If it flows freely and smoothly, you will be relaxed. If the energy flow in your body is restricted or blocked, you will be tense. And toe wiggling helps to bring about a relaxing, free-flowing energy.)

Note: This same exercise is also great first thing in the morning before getting out of bed in order to energize the body.
  from: (www.well.com)

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weight loss ketones pregnancy | HOW CHROMOSOMES CAUSE MISCARRIAGE

weight loss ketones pregnancy

Explanation of How Chromosomal Abnormalities Result In Miscarriage

Miscarriage and Recurrent Miscarriage

Wow... the more I read articles like this one, the more I realize how much of getting pregnant and staying pregnant involves luck.
My site:  www.getpregnantover40.com
 The study mentioned below looked at egg formation and the arrangement of chromosomes. It isnt a perfect process and getting the right number of chromosomes almost seems like a "hit and miss" process. Read more:

During meiosis, fibres called microtubules attach themselves to the centre (kinetochore) of the chromosomes. The microtubules act like fishing lines and once a chromosome is caught it is pulled to the opposite side of the cell from its partner.

But, before the microtubules hook the chromosomes, the researchers noticed that they herd them together into the centre of the cell. Despite this repositioning, almost 90 per cent of chromosomes were let off the hook only to be re-caught.

See Also: Miscarriage Over 40 (www.getpregnantover40.com)

"We saw that they [the microtubules] have to go through several tries before getting the connection right," says Ellenberg.
Third time lucky

In fact, some chromosomes were released up to six times, though most averaged three. Ellenberg says this means that the pathway that corrects the errors by uncoupling the chromosome and the microtubule is therefore heavily used and thus more prone to making mistakes — resulting in too few or too many chromosomes in the egg.

"Our findings provide a plausible explanation for the high rate of errors during egg formation."

Ellenberg adds that their observations make error correction proteins good candidates for age-related infertility.

"They form the basis to focus our future work on age-related female infertility, as it seems very likely that a component of the pathway that corrects these errors will be involved. The individual proteins that make up the machinery to correct the errors may simply not have a sufficiently long life-span to function well in very old oocytes," he says.

From:  www.cbc.ca

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gd pregnancy weight loss | HOW SUNLIGHT CAN HELP FERTILITY

gd pregnancy weight loss

Sunlight and Ovulation

Getting enough sunlight can be a critical piece of maximizing your fertility.  The reason is sunlight can promote ovulation.  Supposedly, one reason why many people who go on vacation get pregnant is they’re finally outdoors long enough to get some sunlight.    Now, I’m not talking about staying outside all day, just maybe one hour per day.   You really do feel better when you get outside for a while – especially if you’ve been a workaholic, you may have forgotten what it’s like to soak in the fresh air.  I always visualized the sun ripening my eggs.  If you spend most of your day cooped up in an office, spend your lunch hour outside or take a walk on your breaks.  After I quit my job I would designate an hour every morning as my outdoor time. 

SEE ALSO: YOUR ENVIRONMENT AND FERTILITY (getpregnantover40.com)

 Fortunately, I live in an area where the sun shines daily, but if you don’t, you may have to get out there when the opportunity arises.  For the maximum effect, make sure the sunlight actually hits your eyes.  The full spectrum light provided from the sun is important to maintain normal circadian rhythms and to re-set your body clock.  Sunlight helps regulate your sleep-wake cycle which will help with melatonin production.  If weather permits, let the sun hit your arms and legs for the first 20 minutes to absorb vitamin D. 

Also of note is the findings of one study on light and women’s ovulation which reported:   “morning exposure to bright light in the follicular phase of the menstrual cycle stimulates the secretion of hypophyseal reproductive hormones, promotes ovary follicle growth, and increases ovulation rates in women with slightly lengthened menstrual cycles. This might be a promising method to overcome infertility.”[1]  Although this study was done with artificial light, it seems that light has a relationship to balancing reproductive hormones.

---

[1] Danilenko, K. V., & Samoilova, E. A. (2007). Stimulatory Effect of Morning Bright Light on Reproductive Hormones and Ovulation: Results of a Controlled Crossover Trial. PLoS Clinical Trials, 2(2), e7. doi:10.1371/journal.pctr.0020007

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kim pregnancy weight loss | UNEXPLAINED INFERTILITY WE DONT KNOW

kim pregnancy weight loss

The expression "unexplained infertilty" means that the medical community has no idea why youre not getting pregnant.
 If youre trying to conceive over 40, your age is a neat a tidy "explanation" for your failure to conceive or an explanation of recurrent miscarriage.

Unexplained Infertility Means The Doctors Have No Idea Why Youre Not Getting Pregnant

How did I deal with this? Well in an odd sort of way, part of my motivation to get pregnant naturally came from these "naysaying" doctors. I was going to prove them wrong.

How Dare You Tell Me Im Too Old To Have A Baby!

 I would frequently think to myself, "How dare you tell me Im too old to have a baby --- you just wait - you dont know who youre dealing with". Nobody actually came right out and said I was too old, but the message was there.

Its funny, but when I did finally succeed, one of the doctors who was quite negative about my chances of getting pregnant was bouncing off the walls with excitement. I think they really do want you to succeed and as more of us do, perhaps their attitudes toward older women will change.  You have to realize that Reproductive Endocrinologists (or fertility doctors) see the worst cases, they approach each couple with pessimism.

Unexplained Infertility May Not Exist

Here is an article about how the diagnosis of unexplained infertility may actually not exist...it mentions that perhaps it should be changed to "undiagnosed infertility". Read more:

SEE ALSO: GET PREGNANT NATURALLY (getpregnantover40.com)

Conclusions

We have presented evidence that the non-diagnosis of UI is, at best, highly subjective and inaccurate and, at worst, non-existent. Indeed, were it to be preserved, one would, at a minimum, have to accept the notion that a diagnosis of UI always has to be seen as provisional and subject to revisions. Any serious attempt to improve the didactic terminology in the field of reproductive medicine, would, however, suggest that there is no longer a place for such a diagnostic entity. A better effort should be undertaken to develop reliable tools to diagnose, hitherto often undiagnosed, conditions of endometriosis, tubal disease, premature ovarian ageing and immunological infertility, which are often misdiagnosed for UI. Diagnostic terminology should be based on evidentiary diagnostic findings and not on their absence.

Even the best, and most accurate, diagnostic approach will leave some patients without a specific diagnosis. We would argue that such patients should be considered ‘undiagnosed‘, rather than have a formal diagnosis of UI attached to them. After all, they do not have a diagnosis! 

from: 
oxfordjournals.org

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weight loss early pregnancy | HOW CAN ACUPUNCTURE HELP YOU GET PREGNANT

weight loss early pregnancy

Can Acupuncture Help You Conceive?

If you research acupuncture, you will find that scientifically, no one is really sure how it works. In Chinese medicine, it is believed that we have “meridians” which run through our bodies creating a flow of energy.
 If this energy is blocked, it can cause a number of problems. Acupuncture uses small needles which stimulate certain points on the body which help the energy flow again through these meridians.

It is believed that acupuncture can cause the release of endorphins and some research suggests that it can stimulate parts of the brain corresponding to the acupuncture points where the needles are inserted.
Click Here To Read Full Article  (getpregnantover40.com)

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weight loss pregnancy gestational diabetes | MEDITATION FOR FERTILITY AND GETTING PREGNANT

weight loss pregnancy gestational diabetes

Pregnancy Over 40 - Help With Meditation

I thought this article was insightful, because it explains that its not a mystifying process, its actually quite simple and natural. My CD on Meditation and Visualization (www.getpregnantover40.com) gives specific examples of how to attract a baby in your life, but this article gives some practical tips and what to expect from the process:




Secret #1:The True Purpose of Meditation

Many people feel a sense of fascination when confronted with the possibility of mystic visions, psychic intuition and heightened mental functioning. While meditators often report these sorts of improvements, these experiences should not be the primary reason for practice. The purpose of meditation is to bring us back to ourselves.

As we become healthier, happier and realize greater self-awareness, the other benefits of meditation begin to follow naturally -- improved mental functioning, greater intuition as well as greater access to unconscious resources and abilities.

Secret #2:Distraction Does Not Equal Failure

Meditation is not work in the sense that you have to "force" yourself to concentrate completely for long periods of time. If we consciously try to prevent thinking, its going to have a negative impact on the meditation.

Instead, whenever we become lost in thought or confusion, we simply acknowledge those thoughts and then gently return the attention to the object of the meditation. We do this as many times as distraction or thought occurs. Eventually, the mind becomes calmer and discursive thought begins to slow.

Secret #3:Insight Alone Is Not Enough

Insight alone will not transform our lives. Meditation is likely to help us by giving us larger perspectives and increasing clarity of thought. But although our sense of inner guidance might become stronger, unless we ACT on that guidance, we will never manifest the changes we truly want in our lives.

This doesnt just mean we need to take action in our outer world, for example, having an honest conversation with a friend or paying a bill.

It also means we must actively request the assistance of the unconscious in a clear and persistent way. When you do that, as I teach in "Secrets of Meditation, Energy and Manifestation," you find yourself magnetically drawn toward your dreams with an irresistible impulse.

Secret #4:Learn To Let Go

Once you have made your request, its important that you let go. Dont be concerned with HOW youre going to get what you truly want in your life. Needing to know how can hamper the process of making it manifest in the outer world. Learn to trust your unconscious.

Some changes -- perhaps all of them -- will happen automatically. I have personally found that many of my destructive habits simply dropped away with minimal conscious effort.

For me, this was achieved not by self-discipline and will power, but rather a "letting go" and a realization that spiritual growth is a natural process powered by parts of ourselves that know more than we can understand consciously.

As we let go consciously and receive more input from these parts, we learn to trust this feeling, this feeling that we are in safe hands and that something amazing is about to happen.
excerpted from:   secretsofmeditation.com

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pregnancy weight loss dvd | HOW ARE THE MOON AND WOMENS FERTILITY CONNECTED

pregnancy weight loss dvd

Did You know Women Can Be Fertile Twice a Month?

Guest Post By Nadia MacLeod

Its true... and its all because of the moon.
Most women watch their menstrual cycles and are taught that their prime time to fall pregnant is during mid cycle or biological ovulation.
What they might not know is that the moon can trigger ovulation and bring on fertility at any time during the menstrual cycle including before, after or even during your menstrual period. It all depends on what phase the moon was in when you were born.
The moon has been linked to female fertility for thousands of years. In fact, the ebb and flow of the moon is responsible for the spawning, mating and birthing behaviour of many creatures on our earth. So really, why should we humans be any different?
Intuitively, women have always understood that the moon, their menstrual cycles and fertility are intimately connected. In folklore and ancient traditions the connections between the three are taken as fact.

SEE ALSO: SHORT CYCLES AND FERTILITY (getpregnantover40.com)

Consider the following:

• A healthily fertile womans menstrual cycle runs its course in about twenty-nine days, one lunar cycle.
• A standard healthy pregnancy runs for 42 weeks or 10 lunar months.
  
• The relationship between the moons cycles and menstruation is so basic that our words, menstruation, moon and month all come from the Greek word for measure of time.

picture: earthsky.org

Recent scientific research has revealed how the moon plays its part in female fertility. They have discovered that the production of the hormone Melatonin is controlled by the amount of moonlight reaching the eye.
The Body Clock, which is also responsible for our sleep / wake cycle, responds to the levels of moonlight reaching the eye to produce varying amounts of Melatonin. These Melatonin changes tell the ovaries, through other hormones to develop the egg at the beginning of the menstrual cycle and to release the eggs at mid cycle, so ovulation will occur.
When we all lived in huts or caves without artificial light, women generally bled on the new moon and ovulated and gave birth on the Full Moon. Thats just the way it was.
But as humankind has embraced artificial light, the female fertility clock has been disturbed. Women now ovulate and give birth at any time during the lunar month. This means that women now have two fertility cycles to work with.
The truth is that the FULL Moon still exerts a powerful influence on women even if they were not born under that phase.
Many women find that they do in fact ovulate with the full moon. But if they were not born under the full moon phase then they will have a SECONDARY LUNAR fertility pattern that can and does trigger spontaneous ovulation.
Remember the moons trigger effect is increased by two factors - stress and sexual intercourse. That is, if you are having sex during your lunar fertile time, the chances of ovulation being triggered and conception occurring increase.
This can come as quite a surprise to many people and can be very worrying for women who are not looking to get pregnant.
Being aware of lunar fertility and synchronising you biological cycle to your lunar cycle can be beneficial for many women.
For example:

• if you are trying to avoid pregnancy it is essential to know when your natal lunar fertile time occurs so you are prepared with appropriate contraception.
• if you are trying to fall pregnant, synchronising your cycle maximises your chance of falling pregnant at your fertile time, and
• if your menstrual cycle is irregular then using the moon can be a simple, non invasive technique to help you get regular again.

.
Nadia MacLeod is the founder and creator of the ultimate menstrual web resource http://www.menstruation.com.au Quite simply, our aim is to provide you with information, products, and an alternative viewpoint about menstruation so that you can feel great about being a woman every day of the month!
Copyright 2006 - Nadia MacLeod.
Article Source: http://EzineArticles.com/?expert=Nadia_MacLeod

http://EzineArticles.com/?Did-You-know-Women-Can-Be-Fertile-Twice-a-Month?&id=373493


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weight loss during pregnancy gestational diabetes | HOW IRON CAN HELP YOUR FERTILITY

weight loss during pregnancy gestational diabetes

Pregnancy Over 40 Ovulation and Fertility Helped With Iron

If your multivitamin doesnt contain iron, you might want to think about eating iron fortified foods and cereals.
This study cited below talks about how iron deficiencies can lead to problems with ovulation:

“Our results suggest that women who are planning to become pregnant may improve their fertility by consuming non-heme iron which is found in iron supplements, multivitamins, legumes and spinach,” said Dr. Jorge E. Chavrarro, from the department of nutrition and epidemiology at the Harvard School of Medicine.

SEE ALSO: FERTILITY DIET, FERTILITY FOODS (Getpregnantover40.com)

For the study, Chavarro and colleagues used data from a large study of 18,000 registered nurses between the ages of 24 and 42. Over the course of 8 years, the researchers noted that there were over 3,500 cases of infertility among the women involved. Of those who went for further testing to find the source of their infertility, 438 women found they were having difficulty becoming pregnant because of an ovulatory disorder, meaning their body had trouble producing viable eggs.

Looking at the iron intake of these women, the researchers found that those women who used iron supplements had about a 40 percent lower risk of having an ovulatory disorder. In fact, women who took supplements with high iron content—more than 41 milligrams a day—lowered their risk of an ovulatory problem by 70 percent. "
from:
(sciencedaily.com)

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pregnancy weight loss in first trimester | WOMAN CONCEIVES AT 48 BY SURPRISE

pregnancy weight loss in first trimester

Having A Baby At 48

Heres an article about a woman who conceived naturally (by surprise) at the age of 48! Of course, pregnancy is always the last thing considered at that age - but shouldnt be. Read more:

CLICK HERE FOR MORE ON PREGNANCY OVER 40 INCLUDING MY SURPRISE PREGNANCY AT 49 (getpregnantover40.com)

From the article:

I finally decided to see my health practitioner. When he asked what my symptoms
were, I again said that I felt pregnant – ha ha ha. I told him about stopping my
medication and he agreed that this was the most likely explanation for my lethargy,
hormonal weirdness, and beautiful breasts. Neither of us considered that I could
actually be pregnant – I was too old!

...One night at about ten o’clock, after succumbing to a two-day craving for a buffalo
burger, it struck me like a lightning bolt: Oh my God, maybe I AM pregnant! Even
though I’d joked about it repeatedly, the thought was so shocking and bizarre that I
couldnt think straight or sit still. I drove straight to the nearest pharmacy to buy a
pregnancy kit. It was positive - yikes! I still couldnt bring myself to believe it. I did a
fairly good job of convincing myself that I could be one of those rare false positives.

from
www.lotusfertility.com

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weight loss early pregnancy twins | HOW VITAMIN D CAN HELP YOU GET PREGNANT

weight loss early pregnancy twins

Vitamin D can help women get pregnant naturally stimulating ovaries in women and helping men manufacture testosterone

Ive written before about how vitamin D can help women get pregnant naturally and it can help men with sperm quality as well.  There are a number of specific ways that vitamin D can help fertility including:

See also:  foods for fertility (www.getpregnantover40.com)

Vitamin D can help women get pregnant naturally by working on the ovaries to stimulate follicles to mature

Vitamin D can work on men by helping them manufacture testosterone

fit4thecause.org

Vitamin D deficiency can lead to infertility early stage miscarriage

It is recommended to get at least 2000 units of vitamin D every day for fertility.  There are many foods that can also help including salmon, milk, cereal, and other fortified foods.

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baby weight loss corset | LEARN HOW TO MEDITATE FOR PREGNANCY

baby weight loss corset

I did practice meditation and visualization when I was trying to conceive and I created a CD (getpregnantover40.com) to help women visualize a successful conception and pregnancy.  Here is

another helpful article on what to do when you are a beginner on meditation:

Learn How to Meditate - Meditation in Minutes, a Beginners Course

Guest Post By Pieter Heydenrych


"MEDITATE"
.. focus ones mind for a time for relaxation or spiritual purposes/think carefully about...
As I suspect you already know, this is easier said than done. However once mastered this will make for a most amazing pastime, and remains without a doubt a worthy pursuit. It is with this in mind that I have decided to create this meditation course, which will step by step show you how to meditate and with the help of some exercises and aids.
To this end you will also find that this course has been developed to enable beginners (and advanced as refresher/and perhaps a slightly different perspective) without much effort to start almost instantly enjoying the benefits of meditation, which could be numerous including :

• Better physical health
  
• Better mental health and abilities
  
• Less stress
  
• Better sleeping habits
  
• And of course could also include personal spiritual growth, even if not philosophically associated.
  
• And many more not mentioned here....
  

Step 1
So as a start I would suggest that we begin with a fairly important aspect of meditation. An aspect which will have an impact on your meditations in the future :
SEATING ARRANGEMENTS
Whilst most teachers will insist that you take up a lotus position, I have found that there is very little limitation to potential positions which are suitable for meditation at this level. Essentially three things to consider:

• It must be a position in which you would be able to sit (or stand) for at least 5-10 minutes, and with reasonable comfort, ensuring that you reduce discomfort, and following fidgeting to a minimum.
  
• It must be in a place where you will not be disturbed for the duration of your meditation. {there is little as unpleasant as being rudely awakened in the middle of a meditation session.}
  
• It must be a comfortable position, but a position which is not conducive to sleep. eg. trying to meditate lying down on your bed, is the easiest way to fall asleep rather than meditate.
  

For the sake of ease, I have found that simply sitting fairly upright in a normal chair is fairly suitable. It is OK for the chair to have armrests and soft cushioning as this will likely increase the comfort level by just enough to keep you going. If the chair has no armrests of course you could simply rest your hands in your lap.
Of course you are welcome to attempt a lotus position, as this will likely eventually prove to be a suitable position, however I have found that not only is it a difficult position to take for normal folk, but unless you are a seasoned meditator, you are likely to find that you get distracting aches in places which will force you to fidget
To avoid this I have found that a partial lotus (only crossing one foot over your leg, and the other underneath, or one foot across and the other not totally underneath) with back support makes for a comfortable position for most meditations.
Again I must state that it remains unimportant whether or not your are able to sit in this position or not, and at this stage I would suggest that you can give up perfection for comfort, as this will have very little (if any) impact on the success of your meditations...
Oh.. and do not be afraid to stop reading to try find a comfortable position right now...
Step 2
The next step is at least as important as the first step. Fortunately this is not a difficult step, and with some help I believe you will be able to master this very quickly :
PREPARING TO MEDITATE
Whilst there are many techniques with which to do this, I have found that for me there is only one way. TAKE A BREATH
If this is applied correctly you will find that within seconds you will get your body relaxed, and in a fit state to start your meditation. In fact I would go as far as saying that I use this technique in preparation of every meditation that I attempt, and with perfect success every time.
Another useful benefit of applying this correctly is the fact that it immediately starts to focus and relax your mind, which makes it that much easier to get into your meditation without distraction. And no matter how long or how short your meditation, starting with this will get your there quickly and with little fuss.
"How do I apply this correctly?...
Taking preparatory breaths are easy enough and requires only that you are able to count (and do not hesitate to practice this as your read it) :

• Taking a deep breath in. Do this over a count of 4. (about 1 second apart, or as is comfortable for you, trying to get as close to 1 second per count as possible). Also while taking the in breath imagine you are breathing in calm, relaxing, healing energy with the air.
  
• Then hold your breath for 16 counts.
  
• Then emtpy your lungs slowly over 8 counts. And while you breath out imagine you are blowing out stress and illness and discomfort with the air that you are blowing out.
  
• Repeat this at least three times, after which your should be pretty ready to start with your meditation. If however you sense that your mind is still racing and you are not relaxed yet, you could do this as many times as you feel the need to. Please take note that whilst this form of breathing exercise does not hold any real danger to you, if you feel dizzy it is better to stop and try again later.
  

Step 3
Now is where you actually start to meditate. Your body and mind is prepared to start meditation, (and yet your mind keeps on wandering...).
Essentially it is now time for you to start "thinking carefully about something...".
This unfortunately is where most students falter, and the primary reason for this is simply that the question always comes up. "WHAT DO I HAVE TO MEDITATE ABOUT?...". "WHAT DO I DO NOW".
Of course there are many answers to this question however I have found that few of them will be of any real use to you, so I will offer you a little from my experience :
What most teachers will omit to teach, or tell you, is that objectively, to get the best benefit from your meditation, you have to figure out first what you consider worth the effort, and then meditate on that.
That of course does not mean that you can not go for the clearing of your mind meditation where you think about nothing. This you will find is rather on the difficult side however, and most seasoned meditators battle with this.
So to start meditating you would rather want to find a subject or topic to meditate on {think about}. These could include things like :

• Relaxing & destressing
  
• Just for fun
  
• Your health
  
• In preparation for a difficult task (eg. interview for a new job, first date...)
  
• Some problem in your life
  
• Some problem at work
  
• Some spiritual pursuit
  
• Things like astral projection
  
• And many many more....
  

This probably still has you a little baffled. "HOW DO I MEDITATE TO RELAX AND DESTRESS". Well I can assure you that sitting there and thinking "I have to relax and destress" over and over again will not do the trick. Rather than focussing on trying to relax, think about the place that you feel safe and calm in and go there in your mind. Going there will also keep you going for a little while, making it possible for you to stay in this meditative state for a time. Now if you want to stay in this place a little longer start to focus on details of this place in your mind (eg. if your place is a meadow, take a closer look at the flowers that are growing there, or look at the bird flying by, and pay attention. Look at the sky, and try to identify images in the cloud formations. etc...).
Following this will likely make it possible for you to stay in meditation longer, and by the time you awaken from your meditation, you will probably feel very relaxed.
Another example of a fun meditation to do would be the elevator meditation. Essentially all you have to do is after completing your meditation preparation, in your minds eye, get in an elevator. Select any button, and feel the elevator start moving, watch the counter move, and when the elevator doors open, look outside to see if there is anything. If there is nothing go back into the elevator, and select another floor. Do this until you reach a place where you feel comfortable getting off the elevator, and where there is something to see. Once you are there look at the details. Sense them, smell them , hear them, see them, taste them... You are likely to find this a very pleasant experience. When you are done and you want to stop, just get back in the elevator, and go back to where you started. After that awaken slowly and comfortably. Chances are you will feel the experiences of the meditation lingering. An amazing feeling....
Go ahead, do one....
Step 4
MAKING IT A LITTLE EASIER
As suggested before, one of the most difficult aspects of meditation, and especially for beginners, is the ability to focus your mind for a period long enough to actually get benefit from a meditation.
And whilst there are many reasons for this, the most prevalent would be a wandering mind, added to the lack of ability to concentrate long enough on one thought to derive significant benefit from this.
Fortunately practice will make perfect, and as you start and progress on your meditation journey you will find that your skills increase and your results with this. I suspect however that you are looking for an easier way to do this than to simply try and concentrate. And happily I am pleased to say that there is a way :
DIVERSION
Essentially giving your mind something to focus on which is external from yourself, and which does not require any major effort on your part to control. And whilst this is really just a trick, it works well and with almost instant benefit to you as meditator. And before you know it, you will be able to focus your mind for long periods of time, without any help.
Of course there is nothing that stops you from trying to do this on your own, and without assistance, however you are likely to find this difficult at best, as being human, and living a normal life will likely make it very easy for your mind to wander.
So to divert my mind I have found the use of guided meditations (diversion of your mind) to be incredibly valuable, and for many reasons. The most important of which includes the simple fact that instead of trying to concentrate your mind (and curb those ever wandering thoughts) you have to simply follow the meditation, which is guaranteed to get to a better and quicker result, simply because you will not likely be tempted by other thoughts which do not follow the meditation.
Sadly this is another place for students of meditation to get stuck. "Which meditation do I use?...", "I do not want some philosophy shoved down my throat with the meditation..." and I suspect that you could come up with a few more reasons why this is not normally acceptable. What one has to remember is that despite the difficulties you may have with this form of meditation, the technique is fantastic, even if the meditation is unsuitable for you.
So to keep things simple you can write and record your own meditations, which will suit exactly your needs. It is easier than you think...
Simply follow the formats of a few of the meditations, already quoted in this article as well as the basic suggestions and there is little that you can really do wrong...
So go ahead and try it..... (Thats how I started)
Pieter Heydenrych is a Rieki master who has created a resource at http://www.letsmeditate.net dedicated to teaching non religiously affiliated meditation to all who wishes to learn it.
Article Source: http://EzineArticles.com/?expert=Pieter_Heydenrych
http://EzineArticles.com/?Learn-How-to-Meditate---Meditation-in-Minutes,-a-Beginners-Course&id=128639


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