Unit 9: 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?

The fruits of human flourishing—sustained health, happiness, and wholeness—develop through “…integral practices that extend and expand our capacity and ability” (Dacher, 2006, p. 139).  The development of these qualities takes place in a sequence from their basic outer aspects, to their subtle inner aspects, to their innermost essences.  For example, development of the outer aspects of wholeness and happiness occurs with the development of a healthy psychology.  However, the development of the inner aspects can only occur through meditative practices aimed at observing and stabilizing the busy mind.  Recall that transforming the mind from witnessing, to calm-abiding, to unity consciousness requires a shift from outer, to inner, to innermost.  This shift occurs through an expanded consciousness.  Contemplative practices are the keys to unlocking the innermost essences of mental and spiritual wellness and human flourishing (Dacher, 2006).

Dacher (2006) asserts “The healer is the key to the evolution and fulfillment of the integral healing process” (p. 167).  Without first educating the self on the inner aspects of health and life, professionals would lack the knowledge necessary for recommending integral health practices to their clients.  Conversely, when professionals apply the concepts in their personal lives, the mission takes on more personal meaning.  Hands-on experiences and psychological and contemplative practices allow the professionals first-hand knowledge of what the term “human flourishing” actually means.  Through this knowledge, motivation and confidence becomes progressively stronger, and in the words of Dacher (2006) “Health and healing become alive for us.  The soul of medicine returns” (p. 167).

To apply these concepts in my personal life and achieve my integral wellness goals, I must develop more fully in each wellness domain—physically, psychologically, and spiritually.  It is my belief that one is never as healthy as what is possible, and the development of wellness in each of these domains is a lifelong process.  Through this lifelong journey, the path to integral health and wellness is full of adventure and reward.

                 II.            Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

I have spent a considerable amount of time assessing my health in the areas of spiritual, physical, and psychological wellness.  I attempted to look at each domain objectively, and ask myself questions such as “what types of practices, designed to improve your overall health in each domain, do you take part in regularly?”, “How satisfied are you with your current state of wellness in each area?”, and “What types of practices can you implement in each domain to further your development?”

After careful consideration of a rating scale from 1 to 10, with 1 being ‘not developed’ and 10 being ‘maximally developed’, I concluded that my physical wellbeing is about a 6. I have done a lot to improve my physical health, such as implementing a healthier diet and exercise routine, but there is still room for improvement.  I feel that my psychological wellbeing is the most developed domain; therefore, I rated that at a 7.  This is definitely the area I have spent most time on.  For example, I have worked on cognitive restructuring and I have implemented several relaxation and visualization exercises designed to calm the mind, reduce stress and anxiety, and improve concentration and overall state of mind.  The area of wellness that needs the most work is my spiritual domain, which I rate at about a 5.  Although I have witnessed recent improvements, I feel I continue to lack a deep connection to a higher being or purpose.

                III.            Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual. 

In the area of physical wellbeing, I would like to tackle the last 12lbs I want to lose. I have been successful at losing a considerable amount of weight so far, but these last 12 pounds have proven to be a challenge. I am enjoying the spring weather, as I enjoy hiking in the mountains and other outdoor physical activities. I am confident I will reach this goal by the end of this summer.  One goal in the area of psychological wellbeing is to improve my skills at mindfulness. Despite my diligent practices, I still struggle with calming and quieting my mind. I need to work on staying in the present and letting go of things from the past.  Lastly, to improve my spiritual wellbeing, one goal I would like to achieve is to be successful at meditation. Although I enjoy relaxation and breathing exercises, I do not feel I have yet achieved a deep meditative state of complete calmness and clarity. 

                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.

To foster growth in my physical domain, I would like to get back into Pilates.  This is a great exercise routine that focuses on one’s core to build muscles, flexibility, and balance.  Breathing and concentration are also important elements in Pilates, so I think it would be very beneficial for my psychological health as well.  To implement Pilates back into my exercise routine, all I would need to do is make the commitment and act on it.  I already jog every morning, so I could simply alternate jogging and Pilates.  My second strategy in the area of physical growth is to cut down on my sugar intake.  This will be challenging for me as my biggest crutch is coffee (and not just in the morning) with sugar!  One thing I could do is to slowly replace my sugar with a sugar substitute.

Ways in which I could foster growth in my psychological domain include journaling and allowing myself more time for fun.  Journaling is a practice I have always found to be therapeutic, but I haven’t been keeping up with it for some time now.  An easy fix is to get back in the habit of keeping a journal and pencil on my bedside table and jotting a few things down before bed.  My second strategy, having more fun, is a bit trickier for me.  I am a disciplined person with a strict routine that includes work, school, and exercise.  I know that all I need to do to implement this is simply give myself permission.  I think I could start small; for example, perhaps I could schedule a weekly lunch or dinner “date” with a few close friends.

To foster spiritual growth, one thing I would really like to do is to start going to church again.  My husband and I moved to Colorado a year ago, and we simply never made the time to find a new church.  A quick search on the internet would provide us with a list of several local churches, and from there, we could attend sermons at each of them, one at a time, and decide which one feels most comfortable for us.  Lastly, I want to learn to meditate.  In the resource guide of the Dacher text, I found a retreat center, the Shambhala Center, that is located about 45 minutes from my home.  The center offers introductory meditation classes several times per week; they are open to the public and free of charge.  I intend to attend at least 4 sessions, where I hope to be able to speak with experienced individuals, get some tips, and do some practices.     

                 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 the next six months, I can assess my progress through a number of practical means.  In the physical domain, I can simply use a monthly weight-check on a home scale.  My sugar intake can be assessed through first identifying what my current intake is, and then determining my intake level at 6 monthly check points.  Assessing growth in the psychological domain could first involve setting small weekly goals, such as ‘I will journal 3 times this week,’ and determining whether or not that goal has been reached.  Then, I could increase the weekly goal until I have achieved the ultimate goal of journaling every day.  Similarly, my progress in the spiritual domain could be assessed through weekly determinations of whether or not I am actively attending a church and meditation class.  Beyond these means, qualitative measures can be used to assess improvements in mood, energy level, spirituality and overall sense of wellness.  For me, frequent assessment of how I am feeling is a good strategy to assist in maintaining my long-term practices.  If my new habits help me to feel better, I will be more inclined to continue and more committed to making further improvements.  Setting small and realistic goals will also be beneficial, as accomplishing these will motivate me to keep working toward human flourishing.

References 

Dacher, E. (2006). Integral health: The Path to human flourishing. Laguna Beach, CA: Basic

             Health Publications.

The Shambhala Centers. (2009). Retrieved April 17, 2012 from http://www.shambhala.org

Unit 8: Two Practices

Out of all the exercises I practiced this term, I most enjoyed the Loving-Kindness and the Subtle Mind practices.  I have actually created my own recordings of both of these and intend to continue using them.  The Loving-Kindness practice helps me to send out love and peace, not only to myself and to my family and friends, but to the world at large.  I find this to be very comforting and I believe in the power of sending positive thoughts out into the universe.  The Subtle Mind practice was immediately attractive to me due to the component of using one’s breathing as a focal point.  I found this very easy to do as I have previous experience with doing so.  Although I struggled with shifting the focus to stillness itself, I have gotten better with it, and it feels very comforting and peaceful to me.  The practice allows me time to clear my mind and get to a more spiritual place.  I believe this will help me to sharpen my meditative skills and eventually enable me to be successful at the Meeting Aesclepius practice.

To foster mental fitness in my personal life, I intend to continue practicing mindfulness.  I will also continue to use the Loving Kindness and Subtle Mind practices (perhaps alternating them) daily.  I found that for me, the best time of day for these practices is first thing in the morning and I have actually adjusted my alarm clock so that I can wake up early enough to enjoy them without being rushed.  Right now, my morning practices are about 25 minutes long, but I intend to gradually increase the length to 60 minutes.  I find that with more practice, I can use the exercise longer, and as I extend the length of time, I am finding that I feel better and better.   

Unit 7: Meeting Aesclepius

I struggled with the Meeting Aesclepius practice this week.  Honestly, I don’t think my mind is yet trained to reach that deep of a meditative state.  I did try to create a wise loving healer and was mostly successful at envisioning my creation.  I could feel love and warmth and enjoy a sense of calmness and security with my “new friend.”  That is as far as I could get.  When the speaker began prompting the visualizing of lights emanating out of my creation, I was lost.  However, I do not feel discouraged.  I believe that I just have more work and practice to do before I am prepared for meeting this wonderful “person”.

As for how mindfulness has fostered an increase in my psychological or spiritual wellness, I do not know where to start.  I have been practicing many of the concepts we have learned about this term prior to its beginning, so perhaps I had a bit of a head start.  I know my mind is quieter, I feel a deeper sense of peace, love, and calmness than I ever thought possible.  I am truly happy with my life and the people with whom I surround myself.  I feel a greater sense of wisdom that I never had before and I enjoy discussing this with those I love.  I take time to enjoy and appreciate the little things like a simple meal, a conversation with a friend, or a walk in the park.  I no longer allow myself to ruminate on past mistakes, painful memories, or stressful situations.  Instead, I look at everything in my past (good and not-so-good) as learning opportunities and I am grateful for them all.  When a stressor pops up, I do not merely react, but I ask myself “What can I learn from this, and how best can this be approached?”   Simply put, I feel better!  I will continue to apply mindfulness practices in my daily life through positive thinking and self-talk, breathing and relaxation exercises, physical activity, connecting with nature, and through meditation practices.    

“One cannot lead another where one has not gone himself" (Schlitz, Amorok, & Micozzi, 2005, p.477).  This profound statement simply means that before we can teach the principles of any discipline, we must first live by them ourselves.  Without personal experience, our knowledge is limited.  We cannot offer guidance toward a goal without having personally achieved it first.

For health and wellness professionals, this should be a mantra to live by.  The professional who fails to live by what he recommends to his clients is not only cheating the client, but cheating the self as well.  If we recommend the path to human flourishing to our clients and we believe this path is what is best, it is only logical to follow the path ourselves.  But, if we have never followed the path, then how can we recommend it?  How do we know that it is the best or right path to follow?

Implementing psychological and spiritual growth in my personal life has required me to make a lot of changes.  I had to learn how to love myself, forgive myself, and be kind to myself.  I had to work on (and still do) replacing the negative self-defeating thoughts with more productive alternatives.  I continue to stay present in every moment, find the calmness and quietness within myself, and pray for others to gain the peace and happiness I have worked so hard to find.  

Reference

Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness & healing: Integral approaches

to mind-body medicine.  St. Louis, MO: Elsevier Inc.

Unit 6: Universal Loving-Kindness & Assessment

For me, the Universal Loving Kindness exercise wasn’t all that different from my daily prayers.  The biggest difference is that while this exercise sends out love, happiness, and health to all individuals, my prayers generally send these thoughts out to a select few.  I found it to be a wonderful, relaxing, and positive experience.  It felt good to send these out to everyone because I believe we all deserve these things, and many lack the tools and supports to achieve them.  I felt like I was helping strangers in some small (yet significant) way.  And, from previous experience, I can say that being of service to others not only helps them, but it lifts my spirits as well.  As our readings have suggested, when we send out love, we receive love back.  That was my experience with this exercise.

As for the assessment, I found this to be quite challenging.  I think it is always difficult to assess one’s self in a completely objective manner.  In my opinion, my development is most advanced in the biological and psychospiritual domains.  This leaves the interpersonal and worldly domains, where I could definitely use some improvements.  To determine which area I should focus on first, I considered the questions on page 105 of Dacher (2006):

Which aspects of our life are the most significant sources of distress?

Where is our greatest possibility for growth and development? 

Honestly, my most significant source of distress is my family life—specifically, my relationships with my siblings.  I have been trying to repair these relationships for a very long time, but there comes a point in life when you have to ask yourself: Are my efforts positive or negative?  Are our conversations productive or destructive?  Sadly, I have come to a point where I realize the best thing to do (for all of us) is to let go, live and be happy.  Perhaps in time, we will be able to have a relationship, but for now, it just isn’t healthy.  So, my greatest struggle is learning how to truly accept that fact so that I can continue to flourish in my personal development.  This takes time, and I think the best ways for me to foster greater wellness in this area are to:

• Continue relaxation techniques for stress reduction and mind stabilization
• Continue prayers
• Continue to move in a positive direction toward improved personal health and wellness
• Include practices such as the Loving-Kindness and Universal Loving-Kindness exercises

Thoughts and suggestions are welcome!  ;)

Reference

Dacher, E. (2006). Integral health: The Path to human flourishing. Laguna Beach, CA: Basic Health Publications.

Unit 5: The Subtle Mind

Last week, I learned from the Loving-kindness exercises that the best time for me to benefit from these practices is early in the morning, just after I wake up.  So, I did this practice several mornings this week.  I actually enjoyed it more than last week’s practice.  I was calmer and more focused.  I was familiar with the technique of using one’s breathing as a focal point to still the mind as I have been using it for some time now.  Therefore, it was not difficult for me to be successful with this part for the exercise.  The challenge came for me at the part of shifting the focus to the stillness and exploring it.  As Dacher (2006) points out, the stillness is far less tangible than the breath and my mind struggled often to remain focused on it.  That said, I think I managed to reach the level of calm-abiding twice, but for very brief moments--perhaps 2 to 3 minutes each time.  I felt calm and peaceful there.  I felt lighter somehow, almost as if I was floating.  I got to thinking about this feeling today, and I realized that in that state, I had nothing weighing me down—no worries, preoccupations, no thoughts about the hectic day ahead of me.  It was really nice and I felt restored and more prepared to cope with a serious family issue that I am currently dealing with.

There are significant connections between physical, mental, and spiritual wellness.  To me, it starts with the mind-body connection; when the body is dis-eased, so too is the mind, and vice versa.  Further, Dacher (2006) postulates that a healthy psychology is necessary to “explore the deeper nature of the mind” (p. 61). When we are caught in the cycle of turmoil and unrest, which is created by an unhealthy psyche, we cannot grow spiritually.  When we are preoccupied with insecurities and fear, we cannot possibly comprehend the deeper meanings of life.  Our mind is too busy and too full of the “little things” that occur every day and distract the unfocused mind.  Through the calm-abiding consciousness, we grow spiritually and discover true inner peace, wisdom, and loving-kindness (Dacher, 2006). 

I can relate to these connections on a personal level.  I understand that my mind and body interact and as I continue to strengthen them both, they each benefit from improvements to the other.  And, as my psychological health improves, I begin to feel a deeper connection to the spiritual aspects of the world; aspects I have been out of touch with for far too long.

 Reference

Dacher, E. (2006). Integral health: The Path to human flourishing. Laguna Beach, CA: Basic Health Publications.

Unit 4: Loving Kindness Practice

The first time I tried the Loving kindness exercise, I did not find it very beneficial.  Frankly, the speaker’s voice made it difficult for me to focus because I did not find it soothing.  The sounds of the waves were nice however and that did help me relax to a limited extent.  I continued to try the exercise for 4 more days.  Today was the first time I tried it in the morning (just after I woke up), and I found it to be a completely different experience.  I was more relaxed and focused and was able to fully experience the feelings of loving kindness for myself, my loved ones, and strangers.  If I were to recommend this to others, I would strongly advise them to try it early in the morning before the mind gets all cluttered!

To me, a “mental workout” is committing to exercises that develop and expand one’s mind and lead to a higher level of consciousness.  I am reminded of the studies conducted by Davidson and others, exploring the brain function of mental Olympians, contemplative scholars with superior inner development.  When an Olympian enters a state of “boundless compassion or pure awareness” (Dacher, 2006, p. 21), his right prefrontal cortex (associated with positive emotions) shows activation levels higher that the average person.  These mental workouts have many health benefits, including lower incidence (or improvement in symptoms) of heart disease, depression, and anxiety (Schlitz, Amorok, & Micozzi, 2005).

References

Dacher, E. (2006). Integral health: The Path to human flourishing. Laguna Beach, CA: Basic

Health Publications. 

Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness & healing: Integral approaches

to mind-body medicine.  St. Louis, MO: Elsevier Inc.

Unit 3: Reflections, Goals, and Crime of the Century

Reflections on wellbeing:

I would rate my physical wellbeing at about a 6.  I have done a lot to improve my physical health (wiser diet and exercise habits), but there is still room for improvement.

I would rate my spiritual wellbeing at about a 5.  This is one area I know I need to focus more on and I feel I have much to accomplish in this area.

As for psychological wellbeing, I think I am at about a 6, nearing 7.  I work very hard in this area.  I think my biggest challenge is learning to calm my mind.

Goals:

In the area of physical wellbeing, I would like to tackle the last 12lbs I want to lose.  I have been successful at losing a considerable amount of weight so far, but these last 12 pounds have proven to be a challenge.  I am looking forward to the spring weather, when I enjoy hiking in the mountains and other outdoor physical activities.  I am confident I will reach this goal by the end of this summer.

To improve my spiritual wellbeing, one goal I would like to achieve is to be successful at meditation.  Although I enjoy relation and breathing exercises, I do not feel I have yet achieved a deep meditative state of complete calmness and clarity.

One goal in the area of psychological wellbeing is to improve my skills at mindfulness.  As I mentioned earlier, I still struggle with calming and quieting my mind.  I need to work on staying in the present and letting go of things from the past.   

Activities/exercises for goals:

To achieve my physical goal of weight loss, I plan to get outdoors more often.  I live in the Colorado foothills, which offer lots of great opportunities for physical activity.

I believe that reaching a deep meditative state, per my spiritual goal, requires practice and patience.  I intend to stick with it until I achieve it!

For my psychological goal of improving my mindfulness skills, I intend to continue to use relaxation and self-talk exercises.  As with meditation, this will take time and practice, but I will get there!

The Crime of the Century:

I found this relaxation exercise to progress a bit too quickly for my liking.  I didn’t feel completely relaxed until well into the guided imagery, thus was mostly unsuccessful at envisioning the colors suggested by the speaker.  I would have enjoyed this exercise more if the speaker had spent a couple more minutes with the initial breathing exercises, so that I could have been fully relaxed at the beginning of the guided imagery part.  Then again, perhaps I could have done my own breathing prior to starting the track, and been more relaxed and ready to proceed.   

Unit 2: Journey On Reflection

Overall, I enjoyed the Journey On relaxation track.  I have been practicing guided relaxation for quite a while now, and as usual, I feel calmer and more peaceful and energized than I did before I began the exercise.

That said, I feel it is time to mix a healthy dose of skepticism into this reflection.  From personal experience, I know how influential the power of suggestion can be.  During the Journey On track, I did, in fact, feel warmth in my arms and hands when cued by the speaker.  However, I have to wonder if actual physiological changes occurred (as suggested by the speaker), or if the sensations were merely my imagination at work.  I believe that the mind is a powerful tool; I have spent my schooling studying such things as cognitive distortions and cognitive restructuring, which have proven to me that the mind is incredibly pliable.  I also know from experience that the body is adaptable.  But do changes in the body take place as quickly and easily as suggested by the speaker?  Were sensations of warmth and heaviness a result of changes in blood flow?  Or, were the sensations a result of an active imagination? 

Thoughts?

Laura     

Unit 2: Welcome

Hello all,

Welcome to my health class blog.  I am looking forward to giving this blogging thing a chance.  You never know, I may find it to be fulfilling in some way, and decide to create a more personal one at the end of this class.  Either way, I'll keep you posted!  Best luck to all of my classmates.  Happy blogging and happy reading!

Laura