Developing Balance

It is important for professionals in the health and wellness field to develop psychologically, spiritually and physically because they can then better recognize their personal role in disease and suffering. For some it is a state of health.  This would include self-confidence, creating healthy relationships and having a sense of purpose and meaning in life. I need to develop in all areas but most importantly psychologically.  I think the mind is most powerful and you have to fill it up with positives. I grew up soaking too much of the negativities in my life like a sponge. By educating myself, believing in my faith and gaining knowledge, I am  forever evolving as an individual.   

I rate my physical well being an average. At work I’m very active being an infant/toddler teacher keeps me on my feet most of the time.  I do not have a regular exercise routine. I currently have a knee that is still healing due to a past accident.  I’m supposed to do physical therapy work but admit I haven’t always kept that up.  I recently did a white water rafting trip and did just fine despite some huffing and puffing. My goal is to work on those therapy needs to build strength back to put me on the right track. I rate my spiritual well-being somewhat high. My faith has always been with me even in trying times and self-doubt. The ability to do my best on moving forward proves for me that a bigger purpose exist. I grew up catholic which included going to a catholic grade school.   Each day I slowly feel renewed by learning more about myself, my ways, who I am, what choices I make and people I choose to form bonds with.

I have learned about witnessing consciousness where we can stop, see and understand so we can make choices about our thoughts and feelings. When we accomplish this we can focus on deeper nature of the mind (Dacher, 2006). The spiritual process aims at getting to deeper layers to uncover the inner peace and loving kindness.  The negative thoughts and doubts can still enter my mind but practice and training to not let these patterns come in takes skill.  It is a process but giving in to them can get mentally exhausting. What benefit is that?  A psychological exercise I do is setting some time aside for meditation even if it is 10 minutes.  I will turn my phone to silent and turn off television or any other disturbances.  I will sit in my papasan chair and relax by the window.  I love the time of day when the sun hits this side of my place.  Even when it is a stormy day I like hearing the sound of the rain.  

Integral health is self-generated and self-cultivated that leads to complete holistic and healing of the mind, body and spirit. That is immune to life’s difficulties including aging, disease and death. Seek the highest level of hopefulness that allows us to heal ourselves spiritually. Choose happiness whenever possible, since this is clearly the state of being that fills our hearts and minds with healing energy. Be conscious of our chosen path, and if there is a persistent lack of growth toward our self-proclaimed goals, be willing to alter and revisit those goals. Changing our energies does not have to be seen as failure.

Reference

Dacher, E. S. (2006). Integral health: the path to human flourishing. Laguna Beach, CA: Basic Health Publications.

The two I find beneficial is subtle mind and meditation.  For the subtle mind I have been listening to my upbeat music to clear negativity that often comes inside my head. I plan on motivating myself to get into an exercise routine to also free my mind and strengthen my physical ability.  Meditation is a good mental workout to build up confidence and to feel calm. I have already begun to do some breathing exercise.  I would like to check some visual meditation videos and also some soothing music to relax to.  It is really a time to change my daily routine and feel more lively!  This class has helped me realize that change in priorities need to happen for myself. 

“One cannot lead another where one has not gone himself” (Dacher, 2006).   This means the ability to see the divine in everyone and treat each individual as though they were Christ. That they can convert the pain of illness into the grace of healing.

I think that we would have some obligation to patients and clients to help develop psychologically, physically and spiritually.  We can help develop those areas by preparing, connecting, overcoming obstacles, breaking through fears and encourage.

I could do so much more for my well being if I can find the motivation.  Currently it seems I’m working on more mental thoughts then concentrating on physical health.  I have to learn to balance the two. Spiritually I would like to increase my knowledge by reading encouraging books.  I want to feel alive and content each day but if I don’t work on it I will not achieve that satisfaction.

Dacher, E. S. (2006). Integral health:  the path to human flourishing. Laguna Beach, CA: Basic Health Publications.

Exercise and Assessment Practice

The Loving Kindness exercise was ok for me.  I don't think I was focusing enough or believing fully on what I was saying.  I felt a little funny repeating the phrases but with practice I can do better. The Integral Assessment made me really think about my life.  I did not close my eyes like the exercise instructed but instead I had quiet time to myself and stared off thinking about my life and current stability. I seem to doubt myself to where I don’t always move forward with what I could be capable of.  I feel most of the time I carry a positive behavior towards others and sometimes myself but then I have a tendency to throw out a negative thought that sets me back.  I need to learn to take care of myself first and not worry so much about what others think. Making healthly decisions and better choices will keep me on the right path.

Subtle Mind

I was really amazed this time around because I did not feel frustrated.  I was already somewhat relaxed and then when I listen to the cd I had easily cleared my mind of negativity.  Oh and there is a case of bad luck lately for me which includes huge medical/car repairs.  I’m also in transition of a new job.  I can go on but it is too much.  The main point is that I can do this!  I can clear my mind so that I have some peace.  The thing is that I always wondered about after I do these exercises because of I just go right back to stressing.  Instead it has subsided and I’m starting to believe that with a daily routine it can change me a bit. I think the mental focus takes time and all depends on the person.  Some people might get upset if it does not work right away and could give up. Be positive!

Mental Fitness

 
The universe is ever expanding, so should the quest for increasing knowledge be expanding. We should all be open to learning something new every day. You can grow new connections to your brain, new ways about thinking about things and new ways of solving problems. If you have fear of doing something, then learn to overcome it, take on the challenge and you will look back and live more of a fuller healthier life.
 
MEDITATION IN THE WEST

Many types of meditation involve focused activity or focused non-activity with the intention of concentrating and clearing the mind. The benefits of meditation are diverse, but it remains something of a fringe activity in the United States and other western countries. One possible reason for this is that the most widely known types of meditation are derived from Eastern philosophies and religions such as Hinduism and Buddhism. It can be difficult for westerners culturally to incorporate meditation into their lifestyles due to an increased value on individualism and practical problem solving compared to some eastern cultures. Daily workout routines could submit an improvement in quality of life for many.

http://fitnessandworkouts.info/meditative-cardiovascular-exercise

BENEFITS OF MENTAL FITNESS

"Meditation is a scientifically proven method of training the mind, and thereby of changing aspects of your life," says Patt Lind-Kyle, author of Heal Your Mind, Rewire Your Brain.
 
STUDIES

Meditation and exercise are also beneficial for stress management. The hormone cortisol is released during stress, causes an inflammatory response and may even produce a decrease in immunity. Cortisol also blocks neurotransmitters, halts glucose metabolism (which is needed for proper cell function) and damages cells in the memory center of the brain, says Harold Shinitzy, Ph.D., co-author of Your Mind: An Owner’s Manual for a Better Life.

Physical activity also benefits brain health. The National Institute on Aging (NIA), part of National Institutes of Health, reports that exercise may be key in increasing brain volume, activity and cognitive function (Reents).

One study they conducted used magnetic resonance imaging (MRI) tests to measure changes in brain activity in older adults before and after a 6-month program of brisk walking. The results showed increased brain activity in specific regions as the subjects’ cardiovascular fitness increased.

MENTAL FITNESS EXERCISE

The brain is the most complex organ that should be exercised daily like other muscles in the body. It needs daily exercise to grow and function just like other muscles. If you were a beginner at the gym it takes time to grow at a good healthy strength, the brain too needs to be warmed up as well. Beginning with basic mental workout to build up your confidence is useful way to start.

 

Try to watch more positive TV programming. Not the negative news such as live court trials that I once spent over a month doing! Even if you want to catch up with world events just do it later. Try substituting this for more comedic TV shows or movies. Humor is especially good at releasing serotonin, the feel-good hormone which keeps depression at bay.
 
STEP BY STEP MENTAL EXERCISE

Simple Meditation Exercise

Getting Ready

By putting aside a few moments to prepare yourself for your meditation, you will be more comfortable and find that you can sit for longer and be able to concentrate better.

To Begin

Give yourself about 20 minutes of undisturbed time. Turn off your phone, television and any other disturbances. Sit on a firm chair with your feet flat on the floor. Make sure you are comfortable and allow yourself to relax completely.

The Process

Sit with your head, neck and spine straight. Relax your shoulders. Allow your arms to rest on your lap with your arms still. Now bring your awareness to the "place" your body occupies. Note the environment, consider where you are and close your eyes.

Your Breathing

Become aware of the "space" your body occupies. Bring your attention to the breath by exhaling through the nostrils. As the breath returns through the nose, fill the lungs completely, always avoiding any strain or exertion. Concentrate on the flow of the air in the nose, feel the temperature of the breath; the warm exhalation, the cool inhalation. Let the rhythm of your breath be even, smooth and unbroken with no jerks or breaks in the stream of air. Eventually you will notice that the breath breathes by itself.

Concentrate on the Breath

Concentrate your mind on observing the flow of your breath. As thoughts, feelings and other mental activity come to you, notice them. Let them remind you to bring the focus of your attention back to your breath. Feel the touch of air in your nose, the gentle out and in of the flow of inhalation and exhalation. Keep your awareness on the experience of your breath.

Internal Silence

Increasingly, you will realize that your body is calm, your mind focused and you will be aware of a feeling of peaceful alertness. You will experience an internal silence as the process of meditation

http://www.diy-stress-relief.com/simple-meditation.html

Summary

Seek the highest level of hopefulness that allows us to heal ourselves spiritually. Choose happiness whenever possible, since this is clearly the state of being that fills our hearts and minds with healing energy. Be conscious of our chosen path, and if there is a persistent lack of growth toward our self-proclaimed goals, be willing to alter and revisit those goals. Changing our energies does not have to be seen as failure.
 

References

Dacher, E. S. (2006). Integral health: the path to human flourishing. Laguna Beach, CA: Basic Health Publications.

Kyle, P. (2009). Heal your mind, rewire your brain: applying the exciting new science of brain synchrony for creativity, peace, and presence. Santa Rosa, CA: Energy Psychology Press.

http://www.wellbeingjournal.com/index.php http://healthinformationworld.com/2011/06/why-you-must-start-a-daily-mental-workout/

http://www.diy-stress-relief.com/simple-meditation.html

Mental Workout

I liked my experience and found it beneficial and also a bit difficult.  First of all I cannot believe what I hold in and the release I feel when I do the exercise.  I really need to do this more often.  I found it a little difficult when practicing the loving kindness for enemies.  I don’t want to say I have enemies, I rather say I have had people in my past that hurt me but I forgive. So I thought of those individuals and got a little tense for a bit. I love the ocean sound.  I have a sound machine that I set on rain.

The concept of “Mental Workout is to help tame and train the mind, open your heart, expand consciousness and progress us toward psychospiritual flourishing (Dacher, 2006). I could implement mental workouts by taking at least a half hour each day to practice either mediation or a good read.   I use to get music from the library that was relaxing to listen to.  I need to get back into picking up some good tunes again. It is important to take some time outs for yourself and just rejuvenate.  I actually find it relaxing to organize a desk drawer or my bins of makeup and such.  J