After looking at my prior personal assessment I noticed that there wasn't any kind of dramatic shift...yet. I am determined to continue to improve and make the numbers I posted in Unit 3 a testament to how far I have come in regards to my health and wellness. My spiritual numbers were basically the same, as this is a strong point for me anyway and my physical and psychological numbers were slightly higher. These last two aspects are the ones that will be the most challenge for me, especially the physical aspect. However, like I said, I am determined to improve.
As far as implementing the strategies that work best for me...I need improving there as well. I am entering an unusually hectic time of year and sticking to my best laid plan is sometimes hard. I continue to try my best and have at least learned not to berate myself too harshly when I fall short. I have to learn to walk before I can fly. I must admit to having a set back when the yoga class that I has signed up for was canceled. It was close to my house and the class schedule fit into my schedule. It was as if my lucky stars were aligning and shining down upon me and then...POOF...it was over. So this leaves me searching for another class that I can work into my hectic daily routine. Prayers would be appreciated!
As far as my personal experience with the class overall, it was a mostly good one. I have truly enjoyed the exercises and getting to know myself a bit better as well as being more lenient and forgiving with myself. I did run into some frustration over the work load. I often felt that the amount of work was working against the exercises and basic tenets of the teachings. It was hard for me some days to really get into the true spirit of the exercises because I had DB's, blogs, tests and exercises to do...not to mention two books to read! I completely understand that this is a higher level course and that there is always more work to be done when taking a class at this level, but it did not keep me from feeling overwhelmed a bit. Overall though, I have enjoyed this class and find the teachings a valuable tool that I can carry with me throughout the remainder of my life. I definitely would take this course again if I had to and hope to find similar courses to enroll in that will improve my life as well as the lives of those around me.
Tuesday, July 26, 2011
Saturday, July 16, 2011
Final Project
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?
In order for us to be at our best we have to develop our whole self. With psychological, spiritual and physical development we are better able to serve the ones we are caring for. Not only is it important for us personally, but it is also important for those we are serving to see us “practicing what we preach” so to speak. If we are not examples of personal development then how can we guide others along the path to wellness? It is important for us to be examples, to earn the trust of our patients/clients. If we are familiar with and have undergone the same struggles to attain integral health as they are experiencing there is an empathy that they can feel. People are far more likely to relate to and take advice from someone who has been in a similar position as themselves rather than someone who cannot truly relate in any way.
As for myself, I need to work on all of the aspects mentioned to achieve my personal goals. I am still very new to the integral health approach but am more than happy and willing to embrace the practices and outlook that it espouses. Psychologically I have, and continue, to benefit from approaches such as the subtle mind and loving kindness exercises. They have helped me connect with myself on a level that allows me to see my potential and my personal value. Spiritually I feel as if I am on my way. I have always prayed but I have found that, as I continue with these exercises, that my prayer life has been enhanced and I feel a greater spiritual connection between myself and God. The physical aspect is where I know that I need the most work. I have been looking for a yoga regime that will work for me and the schedule that I have to keep. It has been a little daunting to find one that is at such a novice level, but I am determined to make it work. I know that I need it. Not only do I need it for my physical well-being but for the psychological and spiritual benefits inherent in yoga.
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
It is often hard to sit back and look at ourselves objectively. We can be either too generous or too tough on ourselves. Not only have I tried to reach a middle ground with my assessment outlook, but I have enlisted the help of a few loved ones. The hope was that they would add a bit more objectivity to my own thoughts on the issue.
My spiritual wellness was the one area where I, along with my husband, mother and sons, felt that I was doing the best. I am very devoted to my faith and it is a regular practice of mine to pray at least once a day, usually more. I feel very connected to something much larger than myself and truly believe in the power of prayer (or if you prefer…positive visualization). My family feels like I am spiritually grounded and I would agree. I rated myself at 8 out of 10 for spirituality while my loved ones rated me a 9.
The next aspect that I looked at was the physical aspect. I know that this is where I need the most work and my family was in agreement. As hard as it is to think that your loved ones feel you may be in less than stellar shape it is even harder to know that they do. I am not in the shape I used to be, nor am I as physically active. All of that has to change in order for me to feel about myself the way I should and to be as healthy as possible. Right now I am searching for yoga regime that works for me and am confident in full support from the people in my life that count the most. Even two of my three sons have said that they would enjoy giving yoga a try with good old mom. On a scale from 1 to 10, I rate myself physically at about a 4. My wonderful family gave me a 5.
The next aspect that I discussed with them was the psychological aspect. Psychologically I feel as if I am doing well. I certainly need to work on my “self view” a bit as it is hard for me to feel as if I deserve to take the time to meditate and exercise each day. However, as far as coping calmly, being accepting and trying my best to show those around me, friends and strangers alike, kindness and compassion. I am generally at peace with what is happening around me and my sons have recently commented on my more “mellow” demeanor over the past several years. I would rate this aspect of my development at around a 7. Although this was the most difficult area for my family to weigh in on, they also rated me at a 7. As to whether or not they were just going along with all of my queries it is hard to say, but I feel that they did their best to give me as honest and accurate answers as they could.
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
My physical goal at this point in my development is to tone muscle, strengthen my cardiovascular system and to gain in physical health overall. I no longer want to feel winded when I have to climb more than a few flights of stairs or end up sore and achy after hiking with my family. I know I can do this. I just need to stay focused and motivated. I feel that visualization and meditation will help immensely with this.
The goal that I have set for myself psychologically is that of accepting and valuing me as a person. I value my role as wife, mother, co-worker and friend, but not so much as a living, breathing being deserving of total health. I need to identify my weaknesses and set upon a course of action to fix things. Rationally I know that by being the best me possible I am more able to love and care for those around me. However it is sometimes hard to remember that fact. This is the work that awaits me.
The last aspect that I need to set a goal for is the spiritual aspect. I believe that this is my strongest area and it was difficult to determine just where I needed further development. I did, however, come to the realization that I need to really, truly pray when I pray. I noticed that there were times when my prayers were less than enthusiastic and inspiring than what they could be. In this way I know I am missing my “connection”. I am not being filled with the peace, love and joy that come with prayer. I need to make every prayer count.
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.
For my physical health my plan for growth is to begin a yoga regime as well as watching what I eat more than I already do. My family and I eat better and healthier than most I know, but there is still room for improvement. Integrating more raw fruits and vegetables into our diet will be a start as well as making sure that we all take our vitamins. As for the yoga…it will take considerable will power on my part to stick with it. I know that the health gains will be immeasurable and that will keep me going. I certainly want to be around for all of my sons to marry and have children of their own. The only way to implement it is to do it and I have finally made a start.
My psychological health can be improved through meditation and visualization. The meditation exercises that we have done in class have already made a difference in the way I look at and feel about certain things. When I access my inner calm and peace there really is a focus and clarity there. I can see myself for who and what I am and feel a greater sense of connectedness with myself and others. Continuing to practice the subtle mind exercise as well as the loving kindness exercise will continue to move me in the right direction. The use of visualization will aid in keeping me motivated. If I can see myself as I wish to be, then it will be.
As for my spiritual growth I believe that the use of meditation and yoga will enhance my spiritual life. Meditation will allow me to tap into my inner peace which will allow me to pray more earnestly and honestly. Also, the use of yoga just feels as if it goes hand in hand with meditation. The practice really does lend itself to the breathing and focusing done during meditation. Also, by simply observing my faith and continuing to pray as I do I can only grow in my spirituality.
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?
Assessing my progress, or lack thereof, can be a tricky proposition. Physically, monitoring progress should be relatively easy. It is a more subjective aspect. If I am feeling more energetic, have greater stamina and (hopefully) have experienced some weight loss I will consider myself successful. Psychologically progress will have been made if I begin to maintain my inner calm in a way that is outwardly obvious. Also, once I begin to feel as if I am worthy of the time and effort without having to remind or convince myself on a regular basis I will have achieved my goal. As for my spiritual self I feel as though, if I can make earnest prayer a priority every day, I will have attained my goal.
In order to continue making progress and ultimately achieve these goals I will have to maintain my meditation, prayer and exercise routines. They have to be a priority in order for me to see this through. Visualization will help in all aspects, but I also will need the love and support of my family and friends. A support network is essential when embarking on such a life changing journey and I am fortunate enough to have wonderful people around me. If they know that these goals are important to me they will do whatever it takes to help me reach them. I know that the effort has to come from within, but it certainly helps to have people cheering you on and sometimes pushing you to achieve your goals. Other than that, I believe that once meditation and yoga are an integral part of my daily routine things will become much easier for me overall. These practices need to become second nature and I will work hard to make it so.
In order for us to be at our best we have to develop our whole self. With psychological, spiritual and physical development we are better able to serve the ones we are caring for. Not only is it important for us personally, but it is also important for those we are serving to see us “practicing what we preach” so to speak. If we are not examples of personal development then how can we guide others along the path to wellness? It is important for us to be examples, to earn the trust of our patients/clients. If we are familiar with and have undergone the same struggles to attain integral health as they are experiencing there is an empathy that they can feel. People are far more likely to relate to and take advice from someone who has been in a similar position as themselves rather than someone who cannot truly relate in any way.
As for myself, I need to work on all of the aspects mentioned to achieve my personal goals. I am still very new to the integral health approach but am more than happy and willing to embrace the practices and outlook that it espouses. Psychologically I have, and continue, to benefit from approaches such as the subtle mind and loving kindness exercises. They have helped me connect with myself on a level that allows me to see my potential and my personal value. Spiritually I feel as if I am on my way. I have always prayed but I have found that, as I continue with these exercises, that my prayer life has been enhanced and I feel a greater spiritual connection between myself and God. The physical aspect is where I know that I need the most work. I have been looking for a yoga regime that will work for me and the schedule that I have to keep. It has been a little daunting to find one that is at such a novice level, but I am determined to make it work. I know that I need it. Not only do I need it for my physical well-being but for the psychological and spiritual benefits inherent in yoga.
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
It is often hard to sit back and look at ourselves objectively. We can be either too generous or too tough on ourselves. Not only have I tried to reach a middle ground with my assessment outlook, but I have enlisted the help of a few loved ones. The hope was that they would add a bit more objectivity to my own thoughts on the issue.
My spiritual wellness was the one area where I, along with my husband, mother and sons, felt that I was doing the best. I am very devoted to my faith and it is a regular practice of mine to pray at least once a day, usually more. I feel very connected to something much larger than myself and truly believe in the power of prayer (or if you prefer…positive visualization). My family feels like I am spiritually grounded and I would agree. I rated myself at 8 out of 10 for spirituality while my loved ones rated me a 9.
The next aspect that I looked at was the physical aspect. I know that this is where I need the most work and my family was in agreement. As hard as it is to think that your loved ones feel you may be in less than stellar shape it is even harder to know that they do. I am not in the shape I used to be, nor am I as physically active. All of that has to change in order for me to feel about myself the way I should and to be as healthy as possible. Right now I am searching for yoga regime that works for me and am confident in full support from the people in my life that count the most. Even two of my three sons have said that they would enjoy giving yoga a try with good old mom. On a scale from 1 to 10, I rate myself physically at about a 4. My wonderful family gave me a 5.
The next aspect that I discussed with them was the psychological aspect. Psychologically I feel as if I am doing well. I certainly need to work on my “self view” a bit as it is hard for me to feel as if I deserve to take the time to meditate and exercise each day. However, as far as coping calmly, being accepting and trying my best to show those around me, friends and strangers alike, kindness and compassion. I am generally at peace with what is happening around me and my sons have recently commented on my more “mellow” demeanor over the past several years. I would rate this aspect of my development at around a 7. Although this was the most difficult area for my family to weigh in on, they also rated me at a 7. As to whether or not they were just going along with all of my queries it is hard to say, but I feel that they did their best to give me as honest and accurate answers as they could.
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
My physical goal at this point in my development is to tone muscle, strengthen my cardiovascular system and to gain in physical health overall. I no longer want to feel winded when I have to climb more than a few flights of stairs or end up sore and achy after hiking with my family. I know I can do this. I just need to stay focused and motivated. I feel that visualization and meditation will help immensely with this.
The goal that I have set for myself psychologically is that of accepting and valuing me as a person. I value my role as wife, mother, co-worker and friend, but not so much as a living, breathing being deserving of total health. I need to identify my weaknesses and set upon a course of action to fix things. Rationally I know that by being the best me possible I am more able to love and care for those around me. However it is sometimes hard to remember that fact. This is the work that awaits me.
The last aspect that I need to set a goal for is the spiritual aspect. I believe that this is my strongest area and it was difficult to determine just where I needed further development. I did, however, come to the realization that I need to really, truly pray when I pray. I noticed that there were times when my prayers were less than enthusiastic and inspiring than what they could be. In this way I know I am missing my “connection”. I am not being filled with the peace, love and joy that come with prayer. I need to make every prayer count.
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.
For my physical health my plan for growth is to begin a yoga regime as well as watching what I eat more than I already do. My family and I eat better and healthier than most I know, but there is still room for improvement. Integrating more raw fruits and vegetables into our diet will be a start as well as making sure that we all take our vitamins. As for the yoga…it will take considerable will power on my part to stick with it. I know that the health gains will be immeasurable and that will keep me going. I certainly want to be around for all of my sons to marry and have children of their own. The only way to implement it is to do it and I have finally made a start.
My psychological health can be improved through meditation and visualization. The meditation exercises that we have done in class have already made a difference in the way I look at and feel about certain things. When I access my inner calm and peace there really is a focus and clarity there. I can see myself for who and what I am and feel a greater sense of connectedness with myself and others. Continuing to practice the subtle mind exercise as well as the loving kindness exercise will continue to move me in the right direction. The use of visualization will aid in keeping me motivated. If I can see myself as I wish to be, then it will be.
As for my spiritual growth I believe that the use of meditation and yoga will enhance my spiritual life. Meditation will allow me to tap into my inner peace which will allow me to pray more earnestly and honestly. Also, the use of yoga just feels as if it goes hand in hand with meditation. The practice really does lend itself to the breathing and focusing done during meditation. Also, by simply observing my faith and continuing to pray as I do I can only grow in my spirituality.
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?
Assessing my progress, or lack thereof, can be a tricky proposition. Physically, monitoring progress should be relatively easy. It is a more subjective aspect. If I am feeling more energetic, have greater stamina and (hopefully) have experienced some weight loss I will consider myself successful. Psychologically progress will have been made if I begin to maintain my inner calm in a way that is outwardly obvious. Also, once I begin to feel as if I am worthy of the time and effort without having to remind or convince myself on a regular basis I will have achieved my goal. As for my spiritual self I feel as though, if I can make earnest prayer a priority every day, I will have attained my goal.
In order to continue making progress and ultimately achieve these goals I will have to maintain my meditation, prayer and exercise routines. They have to be a priority in order for me to see this through. Visualization will help in all aspects, but I also will need the love and support of my family and friends. A support network is essential when embarking on such a life changing journey and I am fortunate enough to have wonderful people around me. If they know that these goals are important to me they will do whatever it takes to help me reach them. I know that the effort has to come from within, but it certainly helps to have people cheering you on and sometimes pushing you to achieve your goals. Other than that, I believe that once meditation and yoga are an integral part of my daily routine things will become much easier for me overall. These practices need to become second nature and I will work hard to make it so.
Saturday, July 9, 2011
Beneficial Doesn't Always Equate with Easy...
I feel that, out of all of the exercises that we have done, the Loving Kindness exercise as well as the Subtle Mind exercise will most likely be the most beneficial for me. The Loving Kindness exercise is certainly not the easiest one for me to do, but I feel as if turning all of the love and peace and joy that I feel for someone else and turning it back upon myself will make me realize that I need my personal quiet time and am deserving of that time. Feeling as if I truly deserve that time regardless of schedule is what will make the biggest difference for me. As for the Subtle Mind exercise...it feels so relaxing to lie or sit quietly and concentrate on my breathing. It helps me get back in touch with myself and quiets the mental chatter that we have often discussed. These will help with my mental fitness by helping me to clear the cobwebs and clutter as well as being able to focus solely on certain aspects one at a time. I find that, far too often, I am distracted. My focus is split between what I am doing and what I have done or intend to do...al of the tasks and minutiae that make up a normal day. These things intrude and by training my focus I hope to be able to curtail the intrusions. The fact that both of these exercises were not necessarily the easiest does not detract from their benefits. I am determined to keep trying.
Tuesday, July 5, 2011
Asclepius
I must say that I wasn't overly excited about trying this particular exercise. Maybe because of the stress I have been under lately, maybe because I still feel worn out, maybe...maybe...maybe. That's when I realized that I was getting in my own way (again). I was letting all of my outside stress affect my inside peace. I finally thought of my step-dad, Jim, as someone that I might envision for the exercise and gave it a go. Unfortunately I just couldn't seem to make it work with him. I'm not quite sure why as he exudes love, kindness, understanding and peace...but no luck. It took a bit to think of someone else that could fit the bill, but I finally settles upon combining the exercise with my religion. St. Francis of Assisi is the patron saint of peace and is a personal favorite of mine...I would envision him and see what happened. it wasn't easy, but after a couple of tries I did manage to make it work for me relatively well. It was hard to feel as if I contained all of the qualities of such a man, but I feel as if I was at least moderately successful. I did sleep very well that night and felt rejuvenated in the morning so i will certainly be giving this one another try.
Friday, June 24, 2011
Assessment
The loving kindness exercise seemed akin to prayer, which I am far more familiar and comfortable with. It was easy for me to get swept away in the beauty, simplicity and power of the statements. It was a very peaceful feeling overall. As for the assessment...I realized that I need LOTS of work. For me, I will start with first things first which means that I need and want to develop my psychospiritual aspect. I am still working on the witnessing mind. In light of recent issues that I have been dealing with I have realized that I have made more progress than I had thought in this area, but there is still a ways to go. I feel like if I can reach the level of calm-abiding, much of the other aspects will fall into place more easily. Biologically I know that my mind and my body are inextricably entwined. Interpersonally I know that we are all connected to one another and am very comfortable with the worldly aspect of love and service. My inner self seems to be the biggest hang-up. In order to do this I will certainly need to find a meditation exercise that works well for me as well as other possible outlets (such as joining a gym or finding a workout routine that works for me). I did find that lying in a hot tub with all but my nose under water, breathing evenly and deeply and envisioning all of the "bad" energy seeping out through my fingertips and breathing in all of the "good" energy seemed to work better than most. The water helped mask the day to day noise in my house which helped immensely so I think that I will try and make this a routine...probably not every day, but at least 2 to 3 times a week. If I can calm the chatter...I will be well on my way.
Monday, June 20, 2011
Just Breathe
I must say that this past week has been one of the most difficult weeks I have had to endure in quite some time. My family has been reeling from the loss of five loved ones in less than a year and this past week we almost lost my dad. I went into this exercise having spent hours flying, driving and spending almost 16 hours a day sitting in the MICU watching over my dad. He is finally stable, but will most likely never fully recover...My mind is not settled as it should be and I am still trying to recover from the emotional and physical exhaustion and stress.
Unlike so many of you, I am not an "old hand" at meditation. Nor am I well on my way to possessing the unity consciousness. I am only beginning my journey to the level of of the witnessing mind and recent events have thrown me for a loop.
I sat down to try this units exercise and found that the breathing did seem to work for me. I must admit that I did do it lying on my bed, already worn out and in desperate need of a good night's sleep, but it seemed to come a bit easier than the loving kindness exercise for me. Perhaps that is because I didn't have to project the feelings back upon myself. It just seemed more relaxing overall.
As for spiritual wellness manifesting itself in my emotional and physical wellness I need only look to this past week again. Without my habit to pray...to close my eyes, bow my head and truly pray...I don't think that I would have come through this trial as well as I have. My faith gave me strength and courage. My sense of being a part of the Divine was a comfort. The more that I have grown in my faith as well as looking inward for answers, the better I have become as a person and the better my health has become. things that I used to suffer from no longer bother me. I still have so much to learn and so much growing yet to do though.
Unlike so many of you, I am not an "old hand" at meditation. Nor am I well on my way to possessing the unity consciousness. I am only beginning my journey to the level of of the witnessing mind and recent events have thrown me for a loop.
I sat down to try this units exercise and found that the breathing did seem to work for me. I must admit that I did do it lying on my bed, already worn out and in desperate need of a good night's sleep, but it seemed to come a bit easier than the loving kindness exercise for me. Perhaps that is because I didn't have to project the feelings back upon myself. It just seemed more relaxing overall.
As for spiritual wellness manifesting itself in my emotional and physical wellness I need only look to this past week again. Without my habit to pray...to close my eyes, bow my head and truly pray...I don't think that I would have come through this trial as well as I have. My faith gave me strength and courage. My sense of being a part of the Divine was a comfort. The more that I have grown in my faith as well as looking inward for answers, the better I have become as a person and the better my health has become. things that I used to suffer from no longer bother me. I still have so much to learn and so much growing yet to do though.
Sunday, June 12, 2011
I have figured a few things out...
Even when my boys will leave me in peace and solitude by traipsing off to be with friends and I could have the quiet I need to meditate...I can't. I am blocking my own way. I seem to be suffering from what my grandmother always termed as "Mama's Guilt". It is the overwhelming feeling that, instead of sitting and relaxing (be it with meditation, a good book or a favorite movie) you must be doing something for your family.
When I have a few moments to spare my brain wants it filled with laundry, dishes, cooking, bill paying, mending...the list goes on and one...not to mention that I have to get caught up on all of my homework while I have a second to myself! It is an insanity that is only compounded by the grueling hours and wildly varying schedule that my husband has to keep with his job. I want to make sure that everything, and I mean EVERYTHING, is taken care of of so he doesn't have to worry about it also.
My rational mind says that I have to take time for myself so that I am able to give to my family and others...makes perfect sense. However, the crazy "get it all done now!" part of me, which isn't rational, seems to scream louder than anything and generally wins the battle.
Am I so intent on being a better mother than mine was to me that I can't get past it? The saying goes "The first step is admitting that you have a problem" and all I can think is that "Houston, we have a problem."
When I have a few moments to spare my brain wants it filled with laundry, dishes, cooking, bill paying, mending...the list goes on and one...not to mention that I have to get caught up on all of my homework while I have a second to myself! It is an insanity that is only compounded by the grueling hours and wildly varying schedule that my husband has to keep with his job. I want to make sure that everything, and I mean EVERYTHING, is taken care of of so he doesn't have to worry about it also.
My rational mind says that I have to take time for myself so that I am able to give to my family and others...makes perfect sense. However, the crazy "get it all done now!" part of me, which isn't rational, seems to scream louder than anything and generally wins the battle.
Am I so intent on being a better mother than mine was to me that I can't get past it? The saying goes "The first step is admitting that you have a problem" and all I can think is that "Houston, we have a problem."
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