Final Post - Unit 10

My original assessment was being middle ground (5-6) in all areas.  Now I think I said in the final project the assessment was a 6ish which means a progression but not quite a 7.  This small growth is because I ponder and practice with baby steps instead of leaping into something. 

I have definitely been paying attention to the physical side of my health.  With all the fires we had in our area in September, the lungs were affected with all the smoke.  I was not allowed to walk or exercise for 6 weeks due to the high levels of particulates in the air.  Now that we have fresh air again, the walking has been restarted but I can feel the impact.  So listening to what the body is saying is very important. 

Spiritually I feel good. The other day we saw the most beautiful rainbow.  It reminds me of a promise that I know will be kept.  In addition, today is Thanksgiving and with the family around I feel very blessed. This is the time of the year people put their best foot forward.  Continuing after the New Year is the challenge.  This year, the dream board will have additional levels to the yearly goals.

Psychologically understanding I have blessing that can be counted everyday will enhance the positive outlook.  For me psychological growth is linked to my spiritual growth.  

I have increased the deep breathing exercises, mentally relaxing the body and increasing the oxygen levels.  It is usually done at night just before going to bed and have been sleeping so much better. It is amazing how a restful sleep can enhance the spiritual and psychological part of life. Also, the exercise has resumed; decided not to try and make up for the lost 6 weeks but just go forward.

It was perfect to take this class following the Stress Management course.  It was like a continuation and built upon the aspects already learned.  Passing the information onto clients will be easier after putting to practice on a steady basis. It will be great to be able to share ways for the clients to use meditation to eliminate eating on autopilot or emotionally; in addition other physical benefits (lowering blood pressure etc.).  This course will be useful for clients and we can share the experiences in class.

Deb C

Integral Health Unit 9 Project

Introduction:

Professionals need to experience the journey of self-discovery and recovery.  By doing so they can empathize and lead their patients onto a whole health plan, not just a biological temporary fix.  Psychological growth deals with the mental and behavioral aspects such as loving kindness, gratitude and forgiveness; the spiritual creates an inner peace and a connection with the conscious and unity of self; and the physical enhances the mind/body linking such as being able to de-stress, regulate heartbeat and blood pressure and includes the psychological and spiritual growth.

The physical is always going to be an area to improve.  Keeping the stress level to a minimum in today’s society can be challenging.  Aging is a natural process; however, there are ways to slow down the deterioration by nutrition and exercise.  For the spiritual aspect, understanding that the spiritual theory does not interfere with my belief system has been a hard concept to accept.  The psychological is an everyday lifestyle, practicing the Golden Rule, with family, friends and society.  

Assessment:   

Only a slight change has occurred  in the self- assessment since Unit 3.  I believe that I am about a 6ish level for all three areas.  The spiritual concept by Dacher has a little different suggestion than what I am used to thinking.  For me the unity is with God which gives me inner peace.  Finding information on meditation that does not contradict my belief system was a little challenging as it kept bringing up Buddha practices.  Physically, while there is room for improvement, I am healthier than many of my friends.  I am not on any medications and exercise, plus eat a fairly balanced diet.  Psychologically, I look at the positive sides of life, instead always seeing the darkness.  My niece calls me Miss Optimistic.  J … At work a young co-worker was dealing with a difficult customer.  Teasingly I told her I was sending her rays of positive thoughts, peace and love.  She got a laugh out of it; her attitude changed after the laughter. 

Goal development:   

It is almost the New Year! What a perfect time to create goals to start the new chapter in life.  Daily exercise and correct eating habits are goals that for the physical well-being.  Meditation several times a week and daily prayer will assist with the spiritual while the psychological goals is to increase my patience levels and count my blessing, in other words, see the what the challenges in life can be used to enhance life. Live in the solutions, not the problem.

Practices for personal health:   

Physically, I will be exercising, and have a walking buddy to help keep me on task.  We walk a minimum of 16 miles a week. Walking increases endorphins which is good for the mental attitude or mental health. I teach a weekly nutrition class locally and the class keeps me in line with the eating habits. Participating along with the class by keeping a food and exercise diary helps me as well as setting an example for the participants.  In addition, I will increase the time for deep breathing meditation.  Relaxing the body and increasing the oxygen will help to de-stress.  Practices will include creating a subtle mind by following the steps of focusing on the breath, and releasing the tension of the body by visiting the different parts, one at a time.  Meditation also helps the mental well-being. Dealing with people can be mentally taxing and meditation can keep the focus on the good and be non-judgmental.  Spiritually, I will continue to improve my relationship toward Jehovah by attending church services, studying and prayer.  Patience is my worst attribute.  Meditation and prayer will also help to increase my patience levels. 



http://wisdomspace.net/WL_IntlApp_model



Commitment:

Several years ago I created a Dream Board for personal goals as part of my New Year’s Resolutions. I first heard of a Dream Board at a business conference, which I modified to my personal goals.  I plan on creating a new board as I will have reached a few goals and 2013 will have many changes in my life. There will be pictures of special events such as my granddaughter wedding, grandson graduation, plus my personal goals, both professionally and private life. This year’s board will also include the integral health principles; my goals for improvement for physical, mental and spiritual goals.

To track my progress, I will us a goal sheet that has been successful in other areas of my life.  It is basically done in a 12-week increment plan and is like a mini-diary.

Week	Goal(s)  for the Week	What did you do to reach your goals?	Weekly Results
WEEK 1

Conclusion

My personal growth plan is for my use and I will be the main person who will benefit from the plan.  However, the family, friends and the community will benefit as my patience level increases and the subtle mind routine become more of a habit.  The whole health: body, mind and spirit, will improve the immune system and have an effect on the aging process.  Eventually, upon my demise, I hope to leave behind good memories and examples for my loved one to remember and put into practice for themselves and their families.

BENEFITS OF MEDITATION

Subtle mind exercise from Unit 6 was a favorite as it has to do with deep diaphragm breathing.  When the breathing becomes stable and deep, it exercises the lungs and sends oxygen throughout the body including the brain.  The brain is able to relax and think clearly and become stable.  Muscle tension is able to relax.  There is a serenity that occurs.

The second meditation practice was the Aesculapius visualization done in Unit 7 and 8.  The directions were to visualize someone we loved, which was easy to do.  Closing the eyes, relaxing and thinking of the person expanded the consciousness.  The concentrated focus on a loved one brought together the psychospiritual, biological, interpersonal and worldly life together. 

These 2 types of meditation are easy to teach and a person can do them anywhere. The practices can be done in short or long duration.  In the professional life, working with a person who is trying to lose weight, breathing exercise can help a person relax instead of binge eating from stress.  This changes a negative habit into a positive routine. In addition, the visualization will aid in a person seeing themselves in a healthier state.  Visualizing being able to walk along a beach can inspire a person into action.  Weight loss is more than just losing pounds; it is learning a healthier way to eat and live.  

For my personal life, subtle mind exercise will increase my awareness and expand the conscious.   Not only will I benefit, but my family as well as I will act instead of react. Deep breathing also will help with my lung condition.  Visualization keeps many beautiful parts of my life in the forefront of my brain.  Positive thinking will improve the health; physically, mentally, and spiritually. 

Deb C

Aesclepius Meditation

 Aesclepius was a Greek hero who became a god of medicines and healing.  This Aesclepius meditation was okay.   It asked for me to think of someone who I respected and admired.  My mother was the first person I visualized.  However, when it came to having a halo of light on her head, was a bit too much.  I think of my Mom often.  She passed away six years ago, and I still want to call her when there is good news.  Anyway, focusing on my mental image of Mom was easy.  It is just the rest of the sequence I did not care for; I don’t need the bright lights and ambience to meditate about my Mom.

As for the sentence: “One cannot lead another where one has not gone himself".  Well, I believe in it to a certain point.  I think someone can be intuitive enough to be able to help without having had gone through the exact same pain.  I do believe that a practitioner would have had to go through some type of self-improvement and dealt with their own ghosts.  One, it makes it easier for one to understand when another is having a hard time with meditation and growth, if the person has gone though it themselves.  For example, someone is trying to quit smoking,which has a physical withdrawal as well as an emotional.  The practitioner would have an easier time to understand if they had gone though some sort of self-control struggle.  It doesn’t necessarily have to be with an addiction to tobacco.   Empathy is the key to be part of the solution.

Deb C

Mental Inventory

The Loving-Kindness meditation exercise prompts the taking of a mental inventory.  By picking a single quadrant a person can zero onto one specific imperfection at a time.  The idea is to be in a relaxed state, which usually requires the eyes to be closed; closing the eyes blocks out the interference of your environment, which enhances the single thought process. 

I have done similar process as this one with self-improvement groups.  We would write down what we wanted to improve before starting the contemplating step. At one conference I heard a motivational speaker, Jim Rohn.  It was the first time I heard of applying the S.M.A.R.T. goals to personal development. 

S = Specific 

M = Measurable

A = Attainable

R = Realistic

T = Timely

Choosing one specific flaw is the easy part. Improved outlook in life and healthier emotions can be measured in the quality of life and bodily health.  Making sure the change is attainable and realistic can trip a person up and set up for failure.  For example: choosing to never get angry again.  That goal is unrealistic as anger is part of the human emotions and in some cases, can be healthy.  Timely is also one a to take seriously.  Setting a goal with too little time can cause stress, however, one with too long of time will can dilute the progress. 

As for the chant on page 93, I can only do it if I change a few of the words.  I leave it up to God to STOP ALL suffering and GIVE ALL health.  I only have a small part in the equation.

Here is one of my all-time favorite quotes:

We are what we repeatedly do. Excellence, then, is not an act, but a habit.

Aristotle

Deb C

D carter hw420_unit 5_presentation from debcarter1952

Subtle Mind

I enjoyed the subtle mind more than the Loving Kindness only because I use deep diaphragm breathing already.  The Loving-Kindness was more a guided imagery, whereas subtle mind audio was more physical using breathing exercises.  It is also easier to visualize the environment than it is to embrace strangers into the mind and let go of a pain not yet experienced.  Subtle mind exercise observing beauty, increases oxygen to the brain which can cause a euphoria feeling; the mind and body have a chance to unite in a relaxed state of being.

The spiritual body is on a higher plain after growing and connecting the body and mind.  Mr. Dacher uses the example of Lamaze being used in child labor.  The soon to be mother must concentrate on her breathing to ease the pain and help with the delivery of the child.  The pain is lessened mentally and physically during the Lamaze experience, placing the mother at a higher level of consciousness. Childbirth is less traumatizing event for both the mother and the baby.

Deb C

Loving-Kindness

I just listened to the Loving-kindness mp3; it was okay.  I prefer to journal my feelings about specific things.  Abstract thinking doesn’t do much for me.  I do believe that feeling loving-kindness for others, including the self into the equation, will make a person look at a positive and healthier side of life.  In addition, the practice will put others needs first so it will eliminate the self-centered outlook.  There are some I would recommend listen to the mp3 but there are others I would not.  I know some of my friends like the audio type of learning and experiences but some are like me; would rather write about a particular thought process.

Exercising the brain gives it a mental workout.  Thinking, meditating and processing information gives the brain exercise just as aerobics gives the body exercise; which should be done daily to get the most benefits.   Reflective thinking is a practice that expands perception and the brains ability to heal. Two types of meditative practices that promote human flourishing are Loving-Kindness (positive behavior toward others) and Sublet Mind (observation, calmness and unity).  Mental self-improvement creates change in attitude which affects the health. 

 Deb C

Optimal Well-Being

Hello Everyone,

After much thought on my physical, spiritual, and psychological well-being, the conclusion is that I am in the middle ground (about 5-6 rating) for all three; improvements can be made in all areas.  Physically I am in pretty good health, despite having asbestosis (pleural thickening of the lungs) and not on any prescriptions for any physiological problems.  I contribute this state from positive thinking, and believing laughter is the best medicine; which ties into my psychological health.  Mentally looking at the glass as half full instead of half empty lets me see the positive of most situations, instead of the negative.  Negativity saps my strength.  As for the spiritual health (not to be confused with my religious belief system) this is the one I need to work on the most.  I sometimes let my emotions sway my mood.  Finding the assertive line instead of tipping over onto the aggressive side; can sometimes become a challenge when things do not change or get corrected in what I think is a timely manner.  Patience is a virtue, and is my weakest attribute. 

My first goal is to improve my patience level and keep it closer to my positive thinking.  I truly believe there is a silver lining to every cloud; I just have to find it.  A physical goal is to keep doing what the doc says for my lungs and to believe that my mind can assist in slowing down the disease. 

Walking with my buddy gives me accountability for part of the physical goal.  Using my journal as a tool for the mental improvements; I like using the pros/con column for decision making.  Journaling can also let me vent and then take a step back and get to the patience side of the problem. Loving-kindness lessens the “me” thinking; intentionally including others that are not in my immediate family opens the heart to more positive emotions. 

While listening to The Crime of the Century I kept thinking about what all I had to do and could not really relax.  Just to sit and meditate is okay but not something I would look forward to; I would much prefer to let my mind wonder on thoughts that pertain to do with my life, without judgment, while doing a menial task.  For example, while gardening, I get very relaxed playing in the dirt, taking care of the plants and think outside the box on anything and everything.  For me, to sit and listen to someone telling me to breathe and tell myself I have a meaningful purpose is not relaxing.

What is your favorite way to relax the mind/body?

Deb C

Relaxation Technique

To find a time in this crazy house to listen to The Journey was a bit of a challenge.  This morning was perfect with everyone still asleep.  I kicked back to listen with my cup of tea then realized the tea would have to be set aside. Closing my eyes and listening to his voice, I recognized this is a process I have used many times in the evening when too wound up to sleep.  Starting with the jaw, I would take deeper breathes and tell the muscles to relax; it was time for rest and then work my way down the body.  Usually by the time I was done with the arms and hand muscles, I was asleep.  I was taught this as a little girl as I did not sleep well and was (and still am) a sleepwalker and talker.  I taught this to my girls when they were little as well.  This type of relaxation is simple and can be used anywhere at any time.  Deep breathing and using mind over matter concepts; aids in quieting the brain and relaxing the muscles to create a relaxed physical and mental state.

Deb C 

Welcome!

Welcome classmates to The Whole Nine Yards.  I heard this expression many times in my youth; to me it represents completeness.  Our reading material references the whole healing process; the mind, body and spirit, in other words, The Whole Nine Yards.

This blog will be for sharing thoughts and information from the Creating Wellness – Psychological and Spiritual Aspect of Healing class at Kaplan University.  I welcome feedback and expansion on any postings in this blog. 

On a personal note, I am a Mother of 2 grown daughters and Granny to some wonderful grandchildren. This next year will be full of changes in our household.  My oldest granddaughter is getting married in 10 months, a grandson will be graduating from high school (he may be going out of town for college) and the youngest grandson will enter high school.  For the second time in my life, I will begin to experience the empty nest syndrome.  It is hard to wrap the brain around the fact the household will be down to one teenager and my father.  But then again, there should be great-grandchildren to play with in about five years! J

Deb C