1.Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas. How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not?
In unit 3 I assessed my physical health as an 8, my psychological health as a 7-8, and my spiritual health as a 6. My physical health overall is good, but I still need to watch what I eat. It is so easy for me to indulge in unhealthy things, especially greasy foods. Since I have set the goal of watching what I eat, especially fried food, I have been more aware of what I put in my mouth. I am still an 8 physically, but I think I will continue to grow in this area as I want to work back up to my physical activities as I can tolerate. In my psychological health, I rate myself 7-8. I fall between these two numbers because I can’t fully say I am an 8. I still struggle with anxiety and stress. Since I have started the loving-kindness exercises and meditation practices, I have definitely seen an improvement in my overall psychological health. I am still not quite an 8, but I am closer than I was before I started this class. In my spiritual health, I still rate myself a 6. I am finding ways to become healthier as one of my goals is to set aside more time for myself spiritually to figure out what it means to me. Focusing on myself, my family and my loved ones will be most beneficial for me in this area. Meditation and yoga are great for my spiritual health. I can see an improvement overall, but not enough to rise above a 6 at this point. It will eventually get there as I now have the tools to get to where I want to be.
2.Review the goals and activities you set for yourself in each area. Have you made progress toward the goals? Explain.
I am continually moving towards my goals in each area. Even in this short amount of time I see some progress. The goals that I set for myself in each area were:
Physical: Eat less fried foods- I definitely watch more of what I eat because of my limited ability to work out recently. I will continue to watch what I eat as maintaining a healthy diet is so important for my physical health. I feel less heavy in a sense, because eating fried foods makes you feel tired and un-energized.
Spiritual: Reflect often during the day on what is meaningful and important to me- I definitely reflect on what is meaningful and important to me. Throughout this class I have found ways of which I find beneficial in promoting my spiritual wellness. There is still much work but I find that meditating really helps in relaxing my senses and brings me closer to a peaceful place. I can see myself calmer and relaxed because of these practices.
Psychological: Talk to my family and friends when I have a problem and need their opinion. Don’t keep it to myself and let it build up- I have also made progress towards this as well. I find that expressing my feelings is a great stress reliever as well. It causes so much more anxiety for me to keep my feelings to myself. I think the loving kindness exercise is really benefiting my psychological health. Taking the time to reflect on others and their importance to me make me realize how important it is to do so.
3.Have you implemented the activities you chose for your well-being in each of the three areas? Explain.
I have implemented yoga for my spiritual and physical health. Even if I am unable to physically do all aspects of yoga, stretching is so beneficial to me and my physical health. The loving kindness exercise I use for my psychological wellness but I could also use it for my spiritual wellness too. Meditating helps with all aspects of my integral health. This is the exercise that I like the most.
4.Summarize your personal experience throughout this course. Have you developed improved well-being? What has been rewarding? What has been difficult? How will this experience improve your ability to assist others?
I have found so many ways that this course has developed my holistic health. I am able to implement new ways to foster my well-being but also know ways in which to modify these techniques to fit my ever changing lifestyle. I thought I knew how to modify my wellness before this class but now after taking this class I really had no idea. I am amazed at all the different experiences I am able to experience because of this class. I am able to look at the day without stress and being groggy. I wake up in the morning and actually feel good and ready to take on the day, which for awhile was very difficult. I have taken so much from this class and thank everyone for all their participation in my discussion questions and my blog.
Wednesday, December 21, 2011
Saturday, December 17, 2011
Final Project
Final Project
I. Introduction:
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?
It is so important for health and wellness professionals to develop psychologically, spiritually and physically because first and foremost, we need to be healthy first, before we can help others be healthy. Being healthy must have all components of physical, psychological and spiritual health. All aspects are interconnected and all affect each other.
Physical health helps with decreased adverse biological effects such as cardiovascular risks related to obesity, poor nutrition, decreased energy, and decreased motivation. Psychological health helps with finding ways to decrease and alleviate stress in our lives, achieving emotional satisfaction, having a sense of happiness towards yourself and others, and having healthy relationships with your friends, family and co-workers. Spiritual health helps with understanding the importance of religion and how powerful “forgiveness” can be in everyday life. Spiritual health helps soothe our mind and our body. It provides a sense of peace and harmony in our lives.
I need to work on all parts to achieve the goals I have for myself. I eventually want to become a pediatrician and so I need to be physically, psychologically and spiritually well. Physical health will be important in getting through medical school and sustaining that health to improve my physical performance. Psychological health will be important to find ways to decrease stress and find ways to have a balance of my mind and body. Psychological health helps with fostering relationships with others and this will especially be important in my journey to becoming a pediatrician. Spiritual health is important because there will be times of struggle and uncertainty and I need to be able to work through that. I think this will be especially important in working with children and their parents to find ways to implement spiritual health into their lives as well.
II. Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
Physical- I rate myself about a 7-8. I rate myself at a somewhat lower level than what I would have about three months ago. If I would have rated myself then it would have been at least a 9. Recently I got diagnosed with lupus and it has taken a toll on me physically and emotionally. I am unable to work out as often if at all. I have to be careful not to cause over-exertion that may cause a potential flare. I do walk as much as I can and I do watch what I eat. I hope to work back up to at least 3-4 times a week cycling at the gym but for now, I am doing what I can at this time. I think this is the most important thing I can do for myself at this time related to my physical health. I do stretch on a daily basis which I also find beneficial as well.
Psychological- I rate myself about a 7-8. I rate myself this way because my emotional stability has been really affected by all that has happened in the last few months. I find that having the strength of family and friends really were my main motivators. Looking through this experience has really taught me that I need to have more of a psychological health. I need to find ways that I can be mentally, physically and spiritually happy. I found that the loving-kindness exercise really helps with how I view myself and others. It brings together that separation between me and others. I find that this exercise is really beneficial. I love the relationships I have and continually build with others and I want to be a person that is free, kind and someone others can talk to.
Spiritual- I rate myself about a 6. I rate myself this way because I really need work in this area. I know that all areas always need work but I struggle the most in this area. I think I struggle with spirituality because growing up my family was very catholic and spiritual. We faded at a time but eventually came back to the church. I think I am unsure spiritually of where I want to be. I love my faith and my religion but I don’t think I should be forced to worship god in a church. This is my personal opinion. My parents however have a different view and I think this is where my struggle comes into play. I need to figure out how to find my spiritual health through the ways of which benefit me but also respect my family. This will be difficult to do.
III. Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
For my physical health, I really want to get back to working out at least three times a week. Before when I used to work out I used to cycle and read. This physical activity was such a great stress reliever for me and I want to get back to this again. This will be my goal. I feel like I am starting to gain my physical strength back but I think once I start exercising (slowly) I will gain my overall integrity back. All aspects really are connected and once I couldn’t work out, my mental wellness started to suffer too. I think this is a good goal to start with as I don’t want to have so many goals that I feel overwhelmed. This wouldn’t be good either.
Psychological Health- I really want to maintain a balance of my emotional stability and not let all the little things bother me. I get too tied up with unimportant things and if this is one thing I would change it would be this. I hate getting stressed over something that really isn’t that important. I only think it’s important because my mind is telling me that it is. If I train my mind to look past uneventful and unimportant things, I will be less stressful and calmer. I will look at the day and see friendly, loving and kind people. I look forward to meeting all people and getting to know them for who they are. To be able to experience this feeling towards everyone is my goal.
Spiritual Health- My goal is to be able to experience and find what spirituality means to me. I need to be able to know what it means to me and how it makes me feel in order for it to benefit me. I believe in god and all the practice that surrounds being a Christian but I need to understand what that means to me. What is Christian supposed to mean? What is the difference between that and someone else? Should it matter? These are all questions I need to answer. This is my goal. Understanding what I feel and believe is necessary in order to find my spiritual balance.
IV. Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.
Physical Health-
I will continually stretch on a daily basis and motivate myself to go to the gym 3-4 times a week. I need to assess myself and make sure physically I am able to go to the gym and know when not to push myself. If there are times when I am unable to go to the gym I will practice yoga exercises at my house but I will only choose the less invigorating activities. I will also try to look closer at all my food choices. In understanding that I can’t work out like I used to I will have to modify my diet as well.
Psychological Health-
I will utilize the loving kindness exercise as this exercise really benefited me on how I look at strangers. I think this exercise will open my heart to new opportunities and make me understand everyone in their own way. I will use this exercise throughout the day, especially times when I find myself being hurt by others. I need to breathe in their negativity and breathe out forgiveness. Another exercise I can utilize will be meditation. I find meditation is the most beneficial activity for me. It helps my physical, psychological and spiritual health. When I meditate I feel a sense of peace and calmness. It forces me to find my happy place and helps me foster relationships. I will do meditation exercises at least once a day but hopefully at least two times throughout the day. During the work day or when I get home are all good times to do these exercises.
Spiritual Health-
I am going to spend some time by myself every Sunday and reflect on the importance of my family and friends. I say Sunday because if I can understand what my spirituality means then I can best utilize my health towards that. Reflecting will be very important. This is one exercise I am going to do not only on Sunday but every day. Whether I am sitting in my office or driving home from work, these are all times I can reflect on my life, friends, family, work, or whatever comes to my mind. Another exercise is yoga meditation. I can use this exercise along with my physical yoga exercises as well. Yoga meditation is very powerful towards achieving harmony in nature and in your life. It offsets your mind and almost makes you feel like you are floating on air. The feeling is amazing and is a positive exercise along with reflection. These exercises will help me find my spiritual health and these exercises I can do when I get home from work or even on my lunch break.
V. Commitment:
How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?
In assessing my progress I will have to break down each category and ask myself how I rate. I will see where I rate myself in each category and see where I need further work. If I still struggle in some areas I will have to develop different techniques that I can use besides what I have been doing. Having a balance of physical, psychological and spiritual health is always changing and we must change with our growth. We will evolve, change, and grow but we must understand how to handle these changes. We may have to find different exercises but we may just need to modify those exercises as we have matured and need more challenging techniques. It all depends. In order to maintain my long-term practices for health and wellness I need to remind myself on why having a balance of all three aspects are so important. In going through and assessing my physical, psychological and spiritual health, I will be reminded on where I stand and where I need to improve. These then “long-term practices” might essentially be short term practices and revamped to fit my needs. This is how I will monitor my progress and my current health and wellness needs.
I. Introduction:
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?
It is so important for health and wellness professionals to develop psychologically, spiritually and physically because first and foremost, we need to be healthy first, before we can help others be healthy. Being healthy must have all components of physical, psychological and spiritual health. All aspects are interconnected and all affect each other.
Physical health helps with decreased adverse biological effects such as cardiovascular risks related to obesity, poor nutrition, decreased energy, and decreased motivation. Psychological health helps with finding ways to decrease and alleviate stress in our lives, achieving emotional satisfaction, having a sense of happiness towards yourself and others, and having healthy relationships with your friends, family and co-workers. Spiritual health helps with understanding the importance of religion and how powerful “forgiveness” can be in everyday life. Spiritual health helps soothe our mind and our body. It provides a sense of peace and harmony in our lives.
I need to work on all parts to achieve the goals I have for myself. I eventually want to become a pediatrician and so I need to be physically, psychologically and spiritually well. Physical health will be important in getting through medical school and sustaining that health to improve my physical performance. Psychological health will be important to find ways to decrease stress and find ways to have a balance of my mind and body. Psychological health helps with fostering relationships with others and this will especially be important in my journey to becoming a pediatrician. Spiritual health is important because there will be times of struggle and uncertainty and I need to be able to work through that. I think this will be especially important in working with children and their parents to find ways to implement spiritual health into their lives as well.
II. Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
Physical- I rate myself about a 7-8. I rate myself at a somewhat lower level than what I would have about three months ago. If I would have rated myself then it would have been at least a 9. Recently I got diagnosed with lupus and it has taken a toll on me physically and emotionally. I am unable to work out as often if at all. I have to be careful not to cause over-exertion that may cause a potential flare. I do walk as much as I can and I do watch what I eat. I hope to work back up to at least 3-4 times a week cycling at the gym but for now, I am doing what I can at this time. I think this is the most important thing I can do for myself at this time related to my physical health. I do stretch on a daily basis which I also find beneficial as well.
Psychological- I rate myself about a 7-8. I rate myself this way because my emotional stability has been really affected by all that has happened in the last few months. I find that having the strength of family and friends really were my main motivators. Looking through this experience has really taught me that I need to have more of a psychological health. I need to find ways that I can be mentally, physically and spiritually happy. I found that the loving-kindness exercise really helps with how I view myself and others. It brings together that separation between me and others. I find that this exercise is really beneficial. I love the relationships I have and continually build with others and I want to be a person that is free, kind and someone others can talk to.
Spiritual- I rate myself about a 6. I rate myself this way because I really need work in this area. I know that all areas always need work but I struggle the most in this area. I think I struggle with spirituality because growing up my family was very catholic and spiritual. We faded at a time but eventually came back to the church. I think I am unsure spiritually of where I want to be. I love my faith and my religion but I don’t think I should be forced to worship god in a church. This is my personal opinion. My parents however have a different view and I think this is where my struggle comes into play. I need to figure out how to find my spiritual health through the ways of which benefit me but also respect my family. This will be difficult to do.
III. Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
For my physical health, I really want to get back to working out at least three times a week. Before when I used to work out I used to cycle and read. This physical activity was such a great stress reliever for me and I want to get back to this again. This will be my goal. I feel like I am starting to gain my physical strength back but I think once I start exercising (slowly) I will gain my overall integrity back. All aspects really are connected and once I couldn’t work out, my mental wellness started to suffer too. I think this is a good goal to start with as I don’t want to have so many goals that I feel overwhelmed. This wouldn’t be good either.
Psychological Health- I really want to maintain a balance of my emotional stability and not let all the little things bother me. I get too tied up with unimportant things and if this is one thing I would change it would be this. I hate getting stressed over something that really isn’t that important. I only think it’s important because my mind is telling me that it is. If I train my mind to look past uneventful and unimportant things, I will be less stressful and calmer. I will look at the day and see friendly, loving and kind people. I look forward to meeting all people and getting to know them for who they are. To be able to experience this feeling towards everyone is my goal.
Spiritual Health- My goal is to be able to experience and find what spirituality means to me. I need to be able to know what it means to me and how it makes me feel in order for it to benefit me. I believe in god and all the practice that surrounds being a Christian but I need to understand what that means to me. What is Christian supposed to mean? What is the difference between that and someone else? Should it matter? These are all questions I need to answer. This is my goal. Understanding what I feel and believe is necessary in order to find my spiritual balance.
IV. Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.
Physical Health-
I will continually stretch on a daily basis and motivate myself to go to the gym 3-4 times a week. I need to assess myself and make sure physically I am able to go to the gym and know when not to push myself. If there are times when I am unable to go to the gym I will practice yoga exercises at my house but I will only choose the less invigorating activities. I will also try to look closer at all my food choices. In understanding that I can’t work out like I used to I will have to modify my diet as well.
Psychological Health-
I will utilize the loving kindness exercise as this exercise really benefited me on how I look at strangers. I think this exercise will open my heart to new opportunities and make me understand everyone in their own way. I will use this exercise throughout the day, especially times when I find myself being hurt by others. I need to breathe in their negativity and breathe out forgiveness. Another exercise I can utilize will be meditation. I find meditation is the most beneficial activity for me. It helps my physical, psychological and spiritual health. When I meditate I feel a sense of peace and calmness. It forces me to find my happy place and helps me foster relationships. I will do meditation exercises at least once a day but hopefully at least two times throughout the day. During the work day or when I get home are all good times to do these exercises.
Spiritual Health-
I am going to spend some time by myself every Sunday and reflect on the importance of my family and friends. I say Sunday because if I can understand what my spirituality means then I can best utilize my health towards that. Reflecting will be very important. This is one exercise I am going to do not only on Sunday but every day. Whether I am sitting in my office or driving home from work, these are all times I can reflect on my life, friends, family, work, or whatever comes to my mind. Another exercise is yoga meditation. I can use this exercise along with my physical yoga exercises as well. Yoga meditation is very powerful towards achieving harmony in nature and in your life. It offsets your mind and almost makes you feel like you are floating on air. The feeling is amazing and is a positive exercise along with reflection. These exercises will help me find my spiritual health and these exercises I can do when I get home from work or even on my lunch break.
V. Commitment:
How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?
In assessing my progress I will have to break down each category and ask myself how I rate. I will see where I rate myself in each category and see where I need further work. If I still struggle in some areas I will have to develop different techniques that I can use besides what I have been doing. Having a balance of physical, psychological and spiritual health is always changing and we must change with our growth. We will evolve, change, and grow but we must understand how to handle these changes. We may have to find different exercises but we may just need to modify those exercises as we have matured and need more challenging techniques. It all depends. In order to maintain my long-term practices for health and wellness I need to remind myself on why having a balance of all three aspects are so important. In going through and assessing my physical, psychological and spiritual health, I will be reminded on where I stand and where I need to improve. These then “long-term practices” might essentially be short term practices and revamped to fit my needs. This is how I will monitor my progress and my current health and wellness needs.
Saturday, December 10, 2011
Fostering my Mental Fitness
1.Review the exercises and practice sessions you have completed in this course. (Loving Kindness, Subtle mind, Visualization, meditation etc.) Choose two practices that you have determined to be most beneficial. How can you implement these practices in your personal life to foster “mental fitness”? Provide specific examples.
I really enjoyed the Meeting Aesclepius exercise because it made me really take in the importance of my family and friends. I know my family and friends are important but this exercise surfaced the reasons why. Breathing and focusing on their love and kindness. Having a focus point of important people in my life essentially makes me more aware of how needed and important everyone in my life is and to not take that life for granted. In understanding this concept we can achieve a holistic health-an equal balance of physical, psychological and spiritual health. I also enjoyed meditation throughout this course and in seminar as well. It really helps me to calm my mind and really find what my inner strengths are. With meditation, the busy thoughts of the day diminish and are replaced with peace, calmness and happiness. I find if I take specific times throughout the day to reflect on myself and my surroundings, I am less stressful and less affected by silly things that before would have otherwise bothered me. I am implementing both these processes simultaneously because as I meditate I am going through the Meeting Aesclepius exercise. I really see the difference in my mood on a daily basis because of these exercises. I wake up feeling refreshed and energized. I feel ready to start the day rather than dread it. I try to do these exercises throughout the day at work-especially on my lunch break, as well as when I get home to relax my mind and release any tension the day has brought my way. In doing these exercises I am fostering my health and wellness everyday and hope to help others achieve theirs as well through the knowledge I have obtained.
I really enjoyed the Meeting Aesclepius exercise because it made me really take in the importance of my family and friends. I know my family and friends are important but this exercise surfaced the reasons why. Breathing and focusing on their love and kindness. Having a focus point of important people in my life essentially makes me more aware of how needed and important everyone in my life is and to not take that life for granted. In understanding this concept we can achieve a holistic health-an equal balance of physical, psychological and spiritual health. I also enjoyed meditation throughout this course and in seminar as well. It really helps me to calm my mind and really find what my inner strengths are. With meditation, the busy thoughts of the day diminish and are replaced with peace, calmness and happiness. I find if I take specific times throughout the day to reflect on myself and my surroundings, I am less stressful and less affected by silly things that before would have otherwise bothered me. I am implementing both these processes simultaneously because as I meditate I am going through the Meeting Aesclepius exercise. I really see the difference in my mood on a daily basis because of these exercises. I wake up feeling refreshed and energized. I feel ready to start the day rather than dread it. I try to do these exercises throughout the day at work-especially on my lunch break, as well as when I get home to relax my mind and release any tension the day has brought my way. In doing these exercises I am fostering my health and wellness everyday and hope to help others achieve theirs as well through the knowledge I have obtained.
Saturday, December 3, 2011
Strength of Meditation and Loved Ones
The Meeting Aesclepius exercise really made me focus on the importance of family and friends as a part of my integral health and wellness. My focal point throughout the week was my boyfriend Mike. I chose him because he has been my supporter, my friend, my love, and my counselor when I need it the most. So in meditating, I realized how blessed I am to be surrounded by his love and compassion. Understanding and allowing myself to feel that sense of calmness through thoughts of happiness and strength he has shown me throughout the years. This exercise was really important to me and in doing these practices I am psychologically and more spiritually aware of my inner strength and development. I understand how strong the effects of loved ones can be on your physical, psychological and spiritual health. In order to continue to have a healthy lifestyle, we have to take that time to really think and indulge in what we have in our lives and how they make us feel to reach our optimal wellness.
Our book points out that “one cannot lead another where one has not gone himself” (Schlitz, Amorok, & Micozzi, 2005, p. 477). This is especially important for not only health and wellness professionals, but everyone who desires to reach optimal wellness because in order to effectively help others understand the process of reaching optimal flourishing; we need to have gone through or are continually working on meditation practices, working on areas of strength and weaknesses and understanding how these effect the outcomes of physical, psychological and spiritual health. If we ourselves have not obtained or at least experienced the process of working towards an integral health, we can’t effectively help others. It’s kind of like trying to help a person to exercise and quit smoking but you the complete opposite don’t exercise and smoke. How can you effectively help that person if you don’t understand the process of doing so and the struggles that may be involved with the process? I don’t think we could. We can further develop our health and wellness by seeking out ways to help others improve their physical, psychological and spiritual wellness. Introducing them to meditation practices, visual practices, breathing exercises, and yoga are all things we could do to help them work through and experience the benefits of each. We can work and share with each other to improve our and their optimal flourishing.
Schlitz, M., Amorok, T., & Micozzi, M. S. (2005). Consciousness & healing: Integral approaches to mind-body medicine. St Louis, Missouri: Elsevier Churchill Livingstone.
Our book points out that “one cannot lead another where one has not gone himself” (Schlitz, Amorok, & Micozzi, 2005, p. 477). This is especially important for not only health and wellness professionals, but everyone who desires to reach optimal wellness because in order to effectively help others understand the process of reaching optimal flourishing; we need to have gone through or are continually working on meditation practices, working on areas of strength and weaknesses and understanding how these effect the outcomes of physical, psychological and spiritual health. If we ourselves have not obtained or at least experienced the process of working towards an integral health, we can’t effectively help others. It’s kind of like trying to help a person to exercise and quit smoking but you the complete opposite don’t exercise and smoke. How can you effectively help that person if you don’t understand the process of doing so and the struggles that may be involved with the process? I don’t think we could. We can further develop our health and wellness by seeking out ways to help others improve their physical, psychological and spiritual wellness. Introducing them to meditation practices, visual practices, breathing exercises, and yoga are all things we could do to help them work through and experience the benefits of each. We can work and share with each other to improve our and their optimal flourishing.
Schlitz, M., Amorok, T., & Micozzi, M. S. (2005). Consciousness & healing: Integral approaches to mind-body medicine. St Louis, Missouri: Elsevier Churchill Livingstone.
Friday, November 25, 2011
Meditation for Biological Health
I really liked the universal Loving Kindness meditation exercise. I really liked concentrating on the four lines of the exercise as I was really able to take in the calmness and ideas of what I could do to prevent suffering and aide in helping other individuals find “health, happiness, and wholeness” (Dacher, 2006, p. 93). This exercise made me reflect on others and what I could do to help others find freedom from illness/suffering and help them gain positive outlooks on life through happiness. Through this and the integral assessment, I learned that even though I may have a single problem that I am pin-pointing to my concerns, all four quadrants are inter-twined and I must address my concern through all phases of developing my integral health. My major concern for me is my recent health problems and for me focusing solely on my biological health. Through much reflection, I found I need to not only take into consideration my medical aspects, but also everything else that is in conjunction with that. I need to continually express my hopes and concerns. Once I can do this I can attain calmness and ease through meditation. I can’t always dwell on what is, but I need to look forward to what can be. Psychological and Spiritual health will both be important factors in attaining my integral health. But for me, I need to focus more on my biological health and enhancing that aspect towards “health and awareness” of myself at this point. I think that meditation is the most beneficial for me at this point because gaining a deeper perspective of my inner consciousness is more effective for me through meditation. It then allows me to find feelings of compassion, gratitude, peace and love. This can then help me foster my wellness in my biological sense.
Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
Saturday, November 19, 2011
Concept of Subtle Mind
1. Compare and contrast the Loving Kindness exercise and the Subtle mind exercise. Explain your experience including the benefits, frustrations etc.
2. Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.
This week for me concentrating on the subtle mind exercise was really beneficial. I am learning that while I am concentrating and taming my thoughts, I am further looking into my mind to find my true integral health. The loving-kindness exercise was focused more on concentrating on my breath and letting my heart open to love and kindness while the subtle mind exercise is focused more on finding my “mind’s subtle essence-it’s silence, spaciousness, peace, clarity, timelessness, and oneness with all life” (Dacher, 2006, p. 72). This I can see is going to be very difficult for me and I am going to need to practice this a lot!! I not only need to tame my wandering thoughts, but once I have them under control I need to sustain my calmness and then look deeper into my thoughts to feel a complete fullness and openness in my heart/mind/body. This is then where I can feel my integral health flourish. While doing this exercise I almost felt a bit frustrated at first because I couldn’t concentrate long enough to keep my mind at ease. I think the more and more I do this I will get better at it and it will be something that will come easy for me.
Physical, Mental and Spiritual wellness are all connected with each other and all parts are needed to obtain our integral health. We will learn to function in the aspect of not only our body but our mind and body. “It is simply not possible to fully know or reach the subtler levels of the mind/body or spiritual body without psychospiritual development. Though it is possible for any individual to have a sudden breakthrough that embraces all levels of biological development, it is unlikely that this will be a stable experience. Stability results from a gradual process of development and as we reach toward the higher levels of consciousness and progressively experience the more subtle aspects of the mind/body, we finally get a glimpse of the spiritual body” (Dacher, 2006, p. 84). We have to work towards each level to have a full understanding of our abilities and how we can intertwine them to have an integral and flourishing life. I can see already doing these exercises that I can more fully manage my thoughts to decrease my stress, thereby decreasing any risk it may have on my physical body. By continually avoiding any mental and physical stressors and knowing how to manage outer thoughts and inner emotions, I can reach my spiritual health. My spiritual health can be fostered by also concentrating on my yoga thereby further developing all aspects of my physical, mental and spiritual health.
Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
2. Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.
This week for me concentrating on the subtle mind exercise was really beneficial. I am learning that while I am concentrating and taming my thoughts, I am further looking into my mind to find my true integral health. The loving-kindness exercise was focused more on concentrating on my breath and letting my heart open to love and kindness while the subtle mind exercise is focused more on finding my “mind’s subtle essence-it’s silence, spaciousness, peace, clarity, timelessness, and oneness with all life” (Dacher, 2006, p. 72). This I can see is going to be very difficult for me and I am going to need to practice this a lot!! I not only need to tame my wandering thoughts, but once I have them under control I need to sustain my calmness and then look deeper into my thoughts to feel a complete fullness and openness in my heart/mind/body. This is then where I can feel my integral health flourish. While doing this exercise I almost felt a bit frustrated at first because I couldn’t concentrate long enough to keep my mind at ease. I think the more and more I do this I will get better at it and it will be something that will come easy for me.
Physical, Mental and Spiritual wellness are all connected with each other and all parts are needed to obtain our integral health. We will learn to function in the aspect of not only our body but our mind and body. “It is simply not possible to fully know or reach the subtler levels of the mind/body or spiritual body without psychospiritual development. Though it is possible for any individual to have a sudden breakthrough that embraces all levels of biological development, it is unlikely that this will be a stable experience. Stability results from a gradual process of development and as we reach toward the higher levels of consciousness and progressively experience the more subtle aspects of the mind/body, we finally get a glimpse of the spiritual body” (Dacher, 2006, p. 84). We have to work towards each level to have a full understanding of our abilities and how we can intertwine them to have an integral and flourishing life. I can see already doing these exercises that I can more fully manage my thoughts to decrease my stress, thereby decreasing any risk it may have on my physical body. By continually avoiding any mental and physical stressors and knowing how to manage outer thoughts and inner emotions, I can reach my spiritual health. My spiritual health can be fostered by also concentrating on my yoga thereby further developing all aspects of my physical, mental and spiritual health.
Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
Thursday, November 10, 2011
Loving-Kindness Exercise/Mental Workout
In reading the Loving Kindness exercise and listening to the CD describes how the exercise helps us” to diminish our self -centeredness and opens our hearts and minds to others” (Dacher, 2006). This exercise made me really concentrate on myself and others. I liked the quote in the book “loving-kindness attracts loving-kindness. We get back what we give” (Dacher, 2006, p. 65). While doing the exercise I made myself aware of all of my thoughts and feelings, good and bad, and it actually made me feel more aware and at peace with my inner feelings. My heart felt open but in a more deeper-psychospiritual way. It was really moving. I definitely think this exercise is great and beneficial. I would recommend it to others because this exercise is all about opening up and benefiting from that practice towards a more healthy and integral well-being.
The concept of Mental Workout is basically like physical conditioning but with your mind. “The most meaningful aim of contemplative practice is not rest and relaxation, but rather the progressive development of an expanded consciousness and its healing capacities” (Dacher, 2006, p. 65). The main goal of the mental work out is to fully understand and evolve our psychological health and well-being with daily conditioning. Everyone’s path towards human flourishing is different but yet similar in how they get there. Mental training goes hand in hand with “effort, discipline, and perseverance” (Dacher, 2006, p. 66). Research shows that having a training program “helps develop a healthy inner life and can immediately and for months afterward enhance their level of emotional and physical well-being and their capacity for health” (Dacher, 2006, p. 21). I myself can implement my mental workouts throughout the day. On my lunch break and when I get home from work are ways to start for me and then eventually I can do them more often throughout the day when I get better at the exercise process. I really enjoyed this exercise and look forward to further developing my inner consciousness.
Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
The concept of Mental Workout is basically like physical conditioning but with your mind. “The most meaningful aim of contemplative practice is not rest and relaxation, but rather the progressive development of an expanded consciousness and its healing capacities” (Dacher, 2006, p. 65). The main goal of the mental work out is to fully understand and evolve our psychological health and well-being with daily conditioning. Everyone’s path towards human flourishing is different but yet similar in how they get there. Mental training goes hand in hand with “effort, discipline, and perseverance” (Dacher, 2006, p. 66). Research shows that having a training program “helps develop a healthy inner life and can immediately and for months afterward enhance their level of emotional and physical well-being and their capacity for health” (Dacher, 2006, p. 21). I myself can implement my mental workouts throughout the day. On my lunch break and when I get home from work are ways to start for me and then eventually I can do them more often throughout the day when I get better at the exercise process. I really enjoyed this exercise and look forward to further developing my inner consciousness.
Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
Wednesday, November 2, 2011
Wellness Activities
1.Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?
Physical Well-being: 9 Spiritual Well-being: 6 Psychological Wellbeing: 7
I rated my physical well being an 8 because I work out daily and eat fairly well, although I know that I can always eat better. My spiritual well-being needs some work. I rated myself a 6 because I do not make time for my spiritual health. I do reflect more on physical and psychological health and tend to forget that I need to have all three aspects to have a healthy lifestyle. My psychological well-being is better than my spiritual well-being but it needs some work too. I get stressed easily and I need to find ways to overcome it without letting it get the best of me. I need to step back and realize that I have control of my physical, spiritual and psychological well-being.
2.Develop a goal for yourself in each area (physical, spiritual, psychological).
Physical: Eat less fried foods
Spiritual: Reflect often during the day on what is meaningful and important to me.
Psychological: Talk to my family and friends when I have a problem and need their opinion. Don’t keep it to myself and let it build up.
3.What activities or exercise can you implement in your life to assist in moving toward each goal?
Physical: Bring my lunch to work instead of going to the cafeteria where fried foods are more available.
Spiritual: I need to take the time and remind myself that I do have the time; I just need to take the time out.
Psychological: Take the time to make a phone call. Don’t just say I will, but actually do it.
4.Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)
I liked the relaxation exercise because it forced me to relax but also focused me on how to do that. I think it is very beneficial. I felt so calm to the point of sleepiness. It was great.
Physical Well-being: 9 Spiritual Well-being: 6 Psychological Wellbeing: 7
I rated my physical well being an 8 because I work out daily and eat fairly well, although I know that I can always eat better. My spiritual well-being needs some work. I rated myself a 6 because I do not make time for my spiritual health. I do reflect more on physical and psychological health and tend to forget that I need to have all three aspects to have a healthy lifestyle. My psychological well-being is better than my spiritual well-being but it needs some work too. I get stressed easily and I need to find ways to overcome it without letting it get the best of me. I need to step back and realize that I have control of my physical, spiritual and psychological well-being.
2.Develop a goal for yourself in each area (physical, spiritual, psychological).
Physical: Eat less fried foods
Spiritual: Reflect often during the day on what is meaningful and important to me.
Psychological: Talk to my family and friends when I have a problem and need their opinion. Don’t keep it to myself and let it build up.
3.What activities or exercise can you implement in your life to assist in moving toward each goal?
Physical: Bring my lunch to work instead of going to the cafeteria where fried foods are more available.
Spiritual: I need to take the time and remind myself that I do have the time; I just need to take the time out.
Psychological: Take the time to make a phone call. Don’t just say I will, but actually do it.
4.Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)
I liked the relaxation exercise because it forced me to relax but also focused me on how to do that. I think it is very beneficial. I felt so calm to the point of sleepiness. It was great.
Wednesday, October 26, 2011
Initial Posting
Hi Everyone!! This is my absolute first blog and so this is all new to me as everyone else. Bear with me! :) My name is Michele and I have recently moved to Fresno California about 1yr ago. I am currently practicing as a Registered Nurse in pediatrics and have been a nurse for about 5 1/2 yrs but I have been in the health care field as a CNA for an additional 3 yrs. I love working with children and as you can see I have two lovely little nieces and so to have another little niece/nephew in a few months. I have two older sisters Robin and Heather and both are happily married. Robin's daughter is Addison who has the dark brown hair and just turned two. Heather's daughter Autumn is 2 1/2 years old and has the reddish hair. Both are my little angels and I wish I could see them and my family more often. I have two cats Oscar and Marley and am also currently in a relationship with my boyfriend Mike for about 6 years. Going to school and working full time is challenging but I know it will be worth it in the end when I get my bachelor's degree in nursing.
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