Reflecting back on my unit 3 assessment and seeing where I started at the beginning of this term and where I am now made me feel good. I rated my physical well being a 9 back then and I have to say it is about the same but I will give it a 9+ because now when I am working out physically I add the mental aspect with it and it gives me more of a sense of wellness.
I rated my spiritual wellness a 6 and I will say that it is a 7 now, I still have a ways to go to get where I want to be here but it is getting easier and with the continuous practice of meditation and adding in daily prayer session I see this area getting stronger.
My psychological well being was a 8, I rate this a 9 now adding the mental fitness exercises into my daily schedule as really help me in this area. The creative visual exercises and the subtle mind exercises are great for this area. My stress level has improved because of them and after I finish I feel really energized.
My scores has changed for the better because of the implementation of the exercises and lesson that were taught in this class. I feel like I will be able to achieve a certain level of integral health.
I have made progress in my goals in each area, I have added yoga and pilates in my physical exercise and they have been great for flexibility. In the area of spiritual training I have added daily meditation and prayer in my schedule. In the psychological area I have added exercises that incoporate mental fitness and I take time for at least 45 min to 1 hr of reading for pleasure including books on wellness.
My experience through out this course has been positive. It has opened my eyes to a whole new way of looking at wellness and prevention. The class broken down by unit gave me the opportunity to experience different aspects of wellness and slowly get use to the experience of meditating. I feel my well being has improved vastly having the mind and body connect when exercising is a brand new experience and one that I am not willing to give up. The endorphins that are releases when exercising seems to be on double overload when you focus on the spirit of the exercise. What I have found most rewarding during this class is the different exercise techniques to work toward achieving an integral health. The difficult part of this class has been just trying to arrive at the level of achieving human flourishing. I know the material provided in the class is essential to achieving integral health but sometimes it can be frustrating trying to integrate all the lessons.
This class and my experiences has given me life long tools to use not only for myself but for my clients as well. I look forward to start using some of the techniques with my clients. If I can help decrease stress levels and help to relieve just a little of the human suffering in the world then I am happy with the outcome and results of this class.
Tuesday, 25 January 2011
Monday, 17 January 2011
Sunday, 9 January 2011
Striving to achieve Mental Fitness
Hi fellow bloggers,
After reviewing the different exercises we have undertook during this course the two that I find most helpful toward my goal of reaching mental fitness in order of my favorite is the last one the creative visualization along with the subtle mind exercise followed by partaking in a yogi class. I have started to implement this exercise into my routine daily and I use a quick deep breathing exercise when time is limited and I'm feeling rushed. I find that for me the more I am able to do this exercise that the less I have to focus on my breathing and I can just rest in the stillness of it. The ability to get the mind to a state of clarity you puy yourself into such a relaxed state that sometimes I cant tell if it's real or imagined. There are times that I have to go back and concentrate on the breathing because of the inability to detach from things but all in all with this exercise the ability to reach a state of calm abiding. By implementing this exercise in my life it has improved my mental fitness by giving me a fresh start on the day with a mind that is clear, uncluttered, open, stable and a connection with my body that helps with the imbalanced physiology aspects and clears me of all distrubing emotional thoughts.
I never knew the breath was such a powerful tool but when you think about it once we stop breathing we stop living so I find that this is one of the powerful exercises. I find that adding a yoga class or going on a nature walk after this exercise really adds in strengthing my goal of reaching integral health. I find that yogi strengthens the mind and body and really puts the finishing touching on achieving calm abiding.
The creative visualazation exercise I have only done twice but I think that this may become my favorite I can add this as a perfect way to end the day or to start it. I have found that when you are in a positive frame of mind and are able to feel complete that it is easier to return those feeling to the family, friends, or complete strangers. This exercise allows you to go to your memory bank and re experience different times that you were truly happy or felt whole and healthy it allows you to take those experiences and examine them letting them take over your body and basked in the radiance of it. It allows you fully appreciate it what it felt like, how your body feels, special sounds or smells associated with that time.
It allows you to imerge in all the goodness of that moment. Then it allows you to take all three thoughts and merge them into one single moment so you can experience happiness, wholeness and total health you experience a natural high that you and your mind created alone.
I plan to make both of these exercises a part of my daily actvities. I currently do the subtle mind in the morning I wake up 45 minutes earlier but I still feel refreshed and I work at a fitness center who offers a yoga/pilatesi class first thing in the morning so after my morning practice of subtle mind head to exercise class and I find that I am so much better because of it. I dropped my blood pressure reading from 130 over 90 to 114 over 72 so I am happy about that I hate taking medication and if I can do it naturally then I am happy.
I plan to implement the creative visualazation exercise into my nightly routine I found that when I completed that right before bed that I had the best sleep that I have had in a long time. The images that this exercises projected and calm of my mind was just what I needed and the lasting effects of it makes it a lot easier to get out of bed and start my day with a postive out look. The road to achieving mental fitness I think is not a easy one but with the tools of this class I am now sure it is attainable I look forward to reaching it one day. I think the key is practice and more practice when I am able to reach the state of calm and clarity of the mind on a everyday basis then I will know that I am there. Life stressors come and sometimes its hard to clear the mind but with practice it is getting a little bit easier day by day.
After reviewing the different exercises we have undertook during this course the two that I find most helpful toward my goal of reaching mental fitness in order of my favorite is the last one the creative visualization along with the subtle mind exercise followed by partaking in a yogi class. I have started to implement this exercise into my routine daily and I use a quick deep breathing exercise when time is limited and I'm feeling rushed. I find that for me the more I am able to do this exercise that the less I have to focus on my breathing and I can just rest in the stillness of it. The ability to get the mind to a state of clarity you puy yourself into such a relaxed state that sometimes I cant tell if it's real or imagined. There are times that I have to go back and concentrate on the breathing because of the inability to detach from things but all in all with this exercise the ability to reach a state of calm abiding. By implementing this exercise in my life it has improved my mental fitness by giving me a fresh start on the day with a mind that is clear, uncluttered, open, stable and a connection with my body that helps with the imbalanced physiology aspects and clears me of all distrubing emotional thoughts.
I never knew the breath was such a powerful tool but when you think about it once we stop breathing we stop living so I find that this is one of the powerful exercises. I find that adding a yoga class or going on a nature walk after this exercise really adds in strengthing my goal of reaching integral health. I find that yogi strengthens the mind and body and really puts the finishing touching on achieving calm abiding.
The creative visualazation exercise I have only done twice but I think that this may become my favorite I can add this as a perfect way to end the day or to start it. I have found that when you are in a positive frame of mind and are able to feel complete that it is easier to return those feeling to the family, friends, or complete strangers. This exercise allows you to go to your memory bank and re experience different times that you were truly happy or felt whole and healthy it allows you to take those experiences and examine them letting them take over your body and basked in the radiance of it. It allows you fully appreciate it what it felt like, how your body feels, special sounds or smells associated with that time.
It allows you to imerge in all the goodness of that moment. Then it allows you to take all three thoughts and merge them into one single moment so you can experience happiness, wholeness and total health you experience a natural high that you and your mind created alone.
I plan to make both of these exercises a part of my daily actvities. I currently do the subtle mind in the morning I wake up 45 minutes earlier but I still feel refreshed and I work at a fitness center who offers a yoga/pilatesi class first thing in the morning so after my morning practice of subtle mind head to exercise class and I find that I am so much better because of it. I dropped my blood pressure reading from 130 over 90 to 114 over 72 so I am happy about that I hate taking medication and if I can do it naturally then I am happy.
I plan to implement the creative visualazation exercise into my nightly routine I found that when I completed that right before bed that I had the best sleep that I have had in a long time. The images that this exercises projected and calm of my mind was just what I needed and the lasting effects of it makes it a lot easier to get out of bed and start my day with a postive out look. The road to achieving mental fitness I think is not a easy one but with the tools of this class I am now sure it is attainable I look forward to reaching it one day. I think the key is practice and more practice when I am able to reach the state of calm and clarity of the mind on a everyday basis then I will know that I am there. Life stressors come and sometimes its hard to clear the mind but with practice it is getting a little bit easier day by day.
Friday, 31 December 2010
Unit 7
Hello fellow bloggers and Happy Holidays!
This has been a busy 2 weeks for me with starting a new job and preparing for the holidays. Amazingly I did find time to try and keep to my daily practices as much as possible. Before attempting the new exercise for this week. I really focused on doing the subtle mind and love and kindness exercise. I had tim for a great Rikki massage I think I am spelling that right. It was a wonderful experience I don't thhink i have ever felt so relaxed in mind body and spirit. It was a gift from my husband so that made it even better. My outlook on life has grown so over the course of this class I am so glad I took it. The "meeting asciepius" meditation was really difficult over the holiday as it is time my mother is constantly on my mind anyway, so focusing was difficult.
"One cannot lead another where one has not gone himself" I love this saying because there are too many times when you are facing problems or a situation and everyone has answers on how to handle it but no one really has the experience. It is almost like the overweight provider talling his patient that heor she has to lose wieght for their health and how easy it is but they are clearly facing this struggle their selves.
It also goes for some-one who has never had a weight problem and they are giving you all the answers on how to succeed without showing any empathy. I think the saying is telling us to see clearly all sides of the situation, picture or problem lends to the success of great leaders. As the example in the book go I can look at a map or a picture of Hawaii but until I actually go and experience it I will never understand it. I know that is true becuase although I read and listen to people talk about living overseas I truly did not understand the experience of living in a different country until I actually did it.
This has been a busy 2 weeks for me with starting a new job and preparing for the holidays. Amazingly I did find time to try and keep to my daily practices as much as possible. Before attempting the new exercise for this week. I really focused on doing the subtle mind and love and kindness exercise. I had tim for a great Rikki massage I think I am spelling that right. It was a wonderful experience I don't thhink i have ever felt so relaxed in mind body and spirit. It was a gift from my husband so that made it even better. My outlook on life has grown so over the course of this class I am so glad I took it. The "meeting asciepius" meditation was really difficult over the holiday as it is time my mother is constantly on my mind anyway, so focusing was difficult.
"One cannot lead another where one has not gone himself" I love this saying because there are too many times when you are facing problems or a situation and everyone has answers on how to handle it but no one really has the experience. It is almost like the overweight provider talling his patient that heor she has to lose wieght for their health and how easy it is but they are clearly facing this struggle their selves.
It also goes for some-one who has never had a weight problem and they are giving you all the answers on how to succeed without showing any empathy. I think the saying is telling us to see clearly all sides of the situation, picture or problem lends to the success of great leaders. As the example in the book go I can look at a map or a picture of Hawaii but until I actually go and experience it I will never understand it. I know that is true becuase although I read and listen to people talk about living overseas I truly did not understand the experience of living in a different country until I actually did it.
Sunday, 19 December 2010
Universal Love and Kindness; Unit 6
Hello fellow bloggers,
I can't believe we are almost done with this class, I am going to miss it and I hope that I can make it to the maintenance stage of practicing meditation and that I don't let my busy schedule get in the way of what I have learned. This mini exercise is great for when you are short on time and there is not enough time to do the love and kindness exercise. I enjoyed the time of easing into my mind and releasing everything. The chanting of the mantra is calming and relaxing in that you feel you are lending a helping hand to the universe.
The Integral health process is about looking at the four quadrants of my life and evaluting and determining which area needs focus based on what is going on in my life. Once that is determined then its time to fine tune it by identfying the specific lines of development that need addressing. To do this yo start by resting into the ease and stillness of your mind and body, releasing all mental activity. When quiet, ask yourself, “What aspect of my life—psychospiritual, biological, interpersonal, or worldly—is the source of difficulty and suffering?” Focus on this one area. What line of development is most essential for me at this time? What is my current level of development and what can I aim for? (Dacher, 2006 pg 115
After doing this practice I learned that I am not as healthy as I used to be or wan to be. There are lines that I am missing when it comes to developing my biological health. The area that I am going to focus on right now is the biological. I discovered that I may be developing hypertension and an evaluating the aspects of the cause I would have to say part of it is bad nutrition over the last few months and not enough exercise. I can blame a small portion to the stress of the holidays and moving but mostly I need to work on increasing my fitness and improving my nutrition. I thought that I was doing enough to keep my blood pressure and cholesterol undercontrol and this is a huge family problem so I know if I don't maintain it then my family genes comes into play. When you break down each aspect things become clear.
I can't believe we are almost done with this class, I am going to miss it and I hope that I can make it to the maintenance stage of practicing meditation and that I don't let my busy schedule get in the way of what I have learned. This mini exercise is great for when you are short on time and there is not enough time to do the love and kindness exercise. I enjoyed the time of easing into my mind and releasing everything. The chanting of the mantra is calming and relaxing in that you feel you are lending a helping hand to the universe.
The Integral health process is about looking at the four quadrants of my life and evaluting and determining which area needs focus based on what is going on in my life. Once that is determined then its time to fine tune it by identfying the specific lines of development that need addressing. To do this yo start by resting into the ease and stillness of your mind and body, releasing all mental activity. When quiet, ask yourself, “What aspect of my life—psychospiritual, biological, interpersonal, or worldly—is the source of difficulty and suffering?” Focus on this one area. What line of development is most essential for me at this time? What is my current level of development and what can I aim for? (Dacher, 2006 pg 115
After doing this practice I learned that I am not as healthy as I used to be or wan to be. There are lines that I am missing when it comes to developing my biological health. The area that I am going to focus on right now is the biological. I discovered that I may be developing hypertension and an evaluating the aspects of the cause I would have to say part of it is bad nutrition over the last few months and not enough exercise. I can blame a small portion to the stress of the holidays and moving but mostly I need to work on increasing my fitness and improving my nutrition. I thought that I was doing enough to keep my blood pressure and cholesterol undercontrol and this is a huge family problem so I know if I don't maintain it then my family genes comes into play. When you break down each aspect things become clear.
Wednesday, 15 December 2010
Sunday, 12 December 2010
Subtle Mind/Love and Kindness
Hello fellow bloggers,
This week lesson started with another relaxation exercise. I found this one a little easier has the focus was just about me and relating to my inner self. In doing this last two exercises it has made me realize that I have a long way to go to reach the ultimate level of integral health and truly connecting the mind to the body. The love and kindness exercise was all about reaching the level of where you can take your worries and trouble and release them and then get to the stage of where you can take on love ones, friends and foes woes and release back into the world positive emotions and reject negative ones. The subtle mind exercise focused on learning to focus on one thing starting with your breathing and bringing your mind to a point of stillness. The goal is to let the distractions go and once you are settled in the
stillness then allow yourself the opportunity to experience everything but don't get attached to it. This exercise is all about focusing on making a better you both physically and mentally whereas the love and kindness exercise sought about making you better but also the world around you.
I would have to say I enjoyed the subtle mind exercise more but I am wondering how this is going to work when I try to add it to my fitness regimen.
When you think about mental, physical and spiritual wellness I think that they are all connected. I use physical wellness to aid in my mental health. I know that it is important to be able to calm the mind as we still the mind our body relates to it. We can control our breathing, blood pressure and pulse through our mental wellness. To approach our work-outs with the thought of our physical and mental state will create a state of happiness and feeling complete or whole. The goal is mind and body rather than body alone.
This week lesson started with another relaxation exercise. I found this one a little easier has the focus was just about me and relating to my inner self. In doing this last two exercises it has made me realize that I have a long way to go to reach the ultimate level of integral health and truly connecting the mind to the body. The love and kindness exercise was all about reaching the level of where you can take your worries and trouble and release them and then get to the stage of where you can take on love ones, friends and foes woes and release back into the world positive emotions and reject negative ones. The subtle mind exercise focused on learning to focus on one thing starting with your breathing and bringing your mind to a point of stillness. The goal is to let the distractions go and once you are settled in the
stillness then allow yourself the opportunity to experience everything but don't get attached to it. This exercise is all about focusing on making a better you both physically and mentally whereas the love and kindness exercise sought about making you better but also the world around you.
I would have to say I enjoyed the subtle mind exercise more but I am wondering how this is going to work when I try to add it to my fitness regimen.
When you think about mental, physical and spiritual wellness I think that they are all connected. I use physical wellness to aid in my mental health. I know that it is important to be able to calm the mind as we still the mind our body relates to it. We can control our breathing, blood pressure and pulse through our mental wellness. To approach our work-outs with the thought of our physical and mental state will create a state of happiness and feeling complete or whole. The goal is mind and body rather than body alone.
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