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