Monday, November 16, 2009
Hello.......anybody out there! Well here we are as another term begins at Kaplan. Hope all of you are doing well. I just got a new job, kinda fell into my lap so I am officially part of the work force again. Thankfully I feel comfortable with my time management in regards to school. Now the dynamics of that will change in order to add work. Talk soon! :0
Saturday, October 31, 2009
Week 10
For Unit 3 I scored myself as follows: Physical-8, Spiritual-9, Psychological-6.
My scores now are: Physical: 7, Spiritual-8, Psychological-7. I believe the score has changed because I have a bigger picture, or more information of what each of catagories represents. For instance, physcial is not just about changing one's consumption of red meat and exercising it involves much more.
I have started implementing the goals I have set for myself. I feel that the goals I set for myself are completely do-able which makes it easier to follow. I am not one to set unrealistic goals for myself as I feel that is to set myself up for failure.
I have been incorporating the activities I chose for myself and I do feel better. I think it is too early to notice significant changes but feeling better is an important factor. I have changed my meditation practices to include some of the practices we learned in class. The subtle mind meditation is a challenging one for me, but I will not give up!
I feel that I have a much stronger feeling of well-being since I started this class. It's an overall feeling of contentment, not one that I can pinpoint to a specific exercise or chapter we studied because I was interested in everything!
What I found most difficult was that I was so excited about what we learned I wanted to share the knowledge with my friends and family. Some were very open to the knowledge but many were not. That was a huge lesson of acceptance for me. I feel that this lesson has opened my eyes to the fact that many people in the world may not be ready for integral health. It's sort of like looking at the cup half full or half empty. I can choose to focus on those that are not ready but I am going to focus on the people that are.
My scores now are: Physical: 7, Spiritual-8, Psychological-7. I believe the score has changed because I have a bigger picture, or more information of what each of catagories represents. For instance, physcial is not just about changing one's consumption of red meat and exercising it involves much more.
I have started implementing the goals I have set for myself. I feel that the goals I set for myself are completely do-able which makes it easier to follow. I am not one to set unrealistic goals for myself as I feel that is to set myself up for failure.
I have been incorporating the activities I chose for myself and I do feel better. I think it is too early to notice significant changes but feeling better is an important factor. I have changed my meditation practices to include some of the practices we learned in class. The subtle mind meditation is a challenging one for me, but I will not give up!
I feel that I have a much stronger feeling of well-being since I started this class. It's an overall feeling of contentment, not one that I can pinpoint to a specific exercise or chapter we studied because I was interested in everything!
What I found most difficult was that I was so excited about what we learned I wanted to share the knowledge with my friends and family. Some were very open to the knowledge but many were not. That was a huge lesson of acceptance for me. I feel that this lesson has opened my eyes to the fact that many people in the world may not be ready for integral health. It's sort of like looking at the cup half full or half empty. I can choose to focus on those that are not ready but I am going to focus on the people that are.
Saturday, October 24, 2009
PROJECT
I. INTRODUCTION
We are now aware that when it comes to health, wellness and human flourishing our current way of analyzing and treating health issues needs to change. Presently, we perceive health from a “physical symptoms, diagnosis and remedies” point of view. We focus only on the physical aspects of our health, treating only one element of the problem. It must be replaced it with a perspective that “looks at the whole rather than the parts” (Dacher p.81). To create a life free of suffering and disease we must understand that the mind/body/spirit are interconnected, affect each other and share an equal part in the healing process. When one aspect is out of balance the rest of our health is compromised. We must grasp the concept that healing cannot begin until negativity (whether of mind, body or spirit) is removed. The ultimate goal of integral health is to live a healthy and happy existence. This goal is referred to as human flourishing, a profound hardy and sustained health, happiness and wholeness.
I have a choice whether to continue to “go with the flow” or to transform the way I interpret, relate to and experience life. With that in mind, I require further development in each of the three areas, the mind, body and spirit.
II. Assessment
On a scale from 1 to 10, 10 being the highest, I rate myself as follows:
Psychologically: 7
Perception, toxic thoughts and attitude are what I need to focus on. They directly affect my relationships with others because a negative perception causes me stress, fear and anxiety. In turn, this triggers a negative reaction. I recognize the influence these factors have as they perpetuate a cycle of illness. I have the strength of character required to rid my negative state of mind and create a positive one.
Physically: 7
I need to follow a healthy and nutritious diet, diversify my workout routine and pay attention to my physical self. I walk and perform various forms of physical exercise at least 5 days a week. I sleep at least 7 to 8 hours per night. I go to bed between 10 pm and 11 pm and generally sleep well. I realize that when I am stressed I become distracted and do not pay attention to my physical self and have a tendency to become accident prone.
Spiritually: 8
My spirituality has guided me through much psychological pain. I recognize the potential I have to look within myself at a deeper level. Currently, I simply “scratch the surface” of the experiences I know are attainable to me through my meditations. It’s time to go deeper. Also, I easily slip back into “busy” without consciously realizing it. Making time daily for contemplative practice, time to “be” is integral in order to access the resources available to me to foster a greater strength and understanding.
III. GOAL DEVELOPMENT
Psychologically: I will change negative thoughts that keep me stuck in unhealthy lifestyle patterns. I will counter every negative self-talk statement with a positive affirmation and loving kindness. Negative thoughts and feelings such as low self esteem and self doubt must be replaced with positive thoughts and feelings in order for me to make healthy choices about what I think and feel.
Physically: I will take better care of myself, by preparing wholesome meals that meet my nutritional needs. I will diversify my physical exercise routine and make sure I get a substantial amount of sleep. For me, that means at least 8 hours sleep per night. I recognize the affect that factors such as stress and anxiety have in the perpetual cycle of illness.
Spiritually: I will nurture the wholeness and happiness that are always available to me regardless of what is happening physically and mentally. I will advance to the Calm Abiding Consciousness level of development. My awareness will be centered on the stillness rather than the thoughts, feelings and images that float by. This is where my purpose takes root. What this means is that I will replace reactivity with intention and embrace what happens without doubts and fears. My objective will come to fruition, as wisdom develops. I will strive to access the deeper intellect buried within.
IV. PRACTICES FOR PERSONAL HEALTH
PSYCHOLOGICAL
Universal Loving Kindness Exercise: Loving kindness must start inside. Before we can give to others we must give it to our self because we cannot give what is not yet present within us. This can be expressed through respect, kindness, tolerance, acceptance and integrity, to name a few ways. It can be conveyed through thoughts, prayers, advice, physical assistance and generosity as a means of connecting heart to heart. Loving kindness is like a magnet, it attracts loving kindness.
The following is a short and simple meditative exercise that can easily be performed when feeling out of balance:
Find a comfortable position
Relax and recite the following
May all individuals gain freedom from suffering
May all individuals find sustained health, happiness, and wholeness
May I assist all individuals in gaining freedom from suffering
May I assist all individuals in finding health, happiness, and wholeness
Mental Imagery/Visualization Exercise: Mental imagery or visualization involves unconscious thoughts that become conscious and can be used as a relaxation technique or to create positive changes in behavior.
Find a comfortable position
Relax and focus on your breathing
Select a visual scene (the beach, snow or lake), either use your imagination to create one or recall an image.
Allow your mind to create an image of your scene.
Involve all of your senses. What does it look like? How does it feel? Are there any sounds or smells? What are you doing?
I will incorporate the Universal Loving Kindness and mental imagery/visualization exercises into my daily routine. They will be practiced in conjunction with the meditation and mindfulness practices.
PHYSICAL
Integral Assessment: This checkpoint examines our current circumstance, taking inventory of the aspects of our life that require attention, determining the specific changes we wish to address and establishing plan to promote these changes. This is an opportunity to see all the possibilities available to us and how we can attain them. I feel this is essential in order to evolve and develop further.
It's too easy to unconsciously slip back into old patterns and behaviors. This simple practice will allow me to check-in with myself and re-evaluate and/or re-shape when necessary.
Check in with myself at least 3X per day, morning, noon, and evening
Take note when I am feeling “out of sync”
Why am I feeling this way? Am I feeling hungry, angry, lonely or tired?
What do I need to do in order to feel better?
I will journal my responses and when necessary revisit during contemplative practice.
Walking in Nature: Walking promotes psychological well being and keeps the physiological systems of the body in balance. Exercising, observing nature, breathing in fresh air and unplugging from life’s fast pace help us to cope, relax and sort out problems. It also rids the body of stress hormones, decreases anxiety and improves self esteem.
Usually the best time for me to do this is early morning, although that timeslot is not always possible. If not, I can walk or exercise in the late afternoon. This will be a part of my daily routine.
SPIRITUAL
Meditation: Fulfillment through harmony, intelligence, kindness happiness, and intuition is only available to us through higher levels of consciousness. When I am feeling down or blue on the outside (mentally or physically), looking from the inside (the spiritual) allows me to fill up with what’s important and cope with the day to day junk more easily and efficiently. Through meditation I have learned to trust in my intuition which helps to increase my self-worth. It also allows me to see things clearly and adds insight into the way I act or respond to specific situations. Meditation reminds me that I am a part of something much larger than my physical self and reminds me that I am where I am supposed to be.
Mindfulness practices: A state of enhanced awareness where we take an occurrence that would normally take for granted, (for instance brushing your teeth) and pay attention on purpose to the experience without drifting into thoughts of the past or future and without judgment.
I loved that they can be done anytime and anywhere. For me it is something I can do no matter how busy I am. I also think this is an excellent alternative for those who turn their nose up at meditation. They can access a meditative state without actually meditating. I personally like of focusing on an object or occurrence that we would normally take for granted.
I will integrate meditation, mindfulness practices and mental fitness exercises as a part of my daily schedule. It will provide me with plenty of options because I enjoy variety. This will help me to look at each exercise as fresh and new. I will designate a block of time every day for these practices. I will journal my experiences with these practices daily as well.
V. COMMITMENT
Psychological: Journaling my mood cycles and stressors on a daily basis will play an integral part in helping me to assess whether I have made progress or not in this area. I will examine my journal entries once a month to see whether my goal is still appropriate or needs to be modified.
Physical: I expect to see and feel results. Again, by journaling daily what I eat, how many hours I sleep per night and how many days per week I exercise will enable me to review the month and see where I am in terms of my progress or lack of it. I will evaluate my goals to make sure they remain in alignment with my physical needs.
Spiritual: Dating each journal entry after a meditation exercise will tell me how often I partake in contemplative practice. Reviewing this particular journal entry on a monthly basis will offer feedback as to how and when I can implement meditation on daily basis. Making this a part of my daily routine is vital to my spiritual development in order for me to achieve my long term goal which is to share my gifts with others so that they have an opportunity to realize their potential. This will not be possible without a strong
REFERENCES:
Dacher, E. S. MD (2006). Integral Health: The Path to Human Flourishing. CA: Basic Health Publications, Inc.
Tannen, S. Mental fitness-exercises for the brain. Colonoscopy Diagnostic Center. Retrieved September 28, 2009
Web site: http://www.bellydoc.com/articles/article7.htm
Cullen, L. (2006). How to Get Smarter, One Breath at a Time. Time Magazine, Inc. Retrieved September 28, 2009 from Time.com Archives
Web site: http://www.time.com/time
Zinn, J. (2005). Healing Mind, Healing Body. Tricycle Magazine. Retrieved September 25, 2009 Tricycle Magazine.
Web site: http://www.tricycle.com/magazine
We are now aware that when it comes to health, wellness and human flourishing our current way of analyzing and treating health issues needs to change. Presently, we perceive health from a “physical symptoms, diagnosis and remedies” point of view. We focus only on the physical aspects of our health, treating only one element of the problem. It must be replaced it with a perspective that “looks at the whole rather than the parts” (Dacher p.81). To create a life free of suffering and disease we must understand that the mind/body/spirit are interconnected, affect each other and share an equal part in the healing process. When one aspect is out of balance the rest of our health is compromised. We must grasp the concept that healing cannot begin until negativity (whether of mind, body or spirit) is removed. The ultimate goal of integral health is to live a healthy and happy existence. This goal is referred to as human flourishing, a profound hardy and sustained health, happiness and wholeness.
I have a choice whether to continue to “go with the flow” or to transform the way I interpret, relate to and experience life. With that in mind, I require further development in each of the three areas, the mind, body and spirit.
II. Assessment
On a scale from 1 to 10, 10 being the highest, I rate myself as follows:
Psychologically: 7
Perception, toxic thoughts and attitude are what I need to focus on. They directly affect my relationships with others because a negative perception causes me stress, fear and anxiety. In turn, this triggers a negative reaction. I recognize the influence these factors have as they perpetuate a cycle of illness. I have the strength of character required to rid my negative state of mind and create a positive one.
Physically: 7
I need to follow a healthy and nutritious diet, diversify my workout routine and pay attention to my physical self. I walk and perform various forms of physical exercise at least 5 days a week. I sleep at least 7 to 8 hours per night. I go to bed between 10 pm and 11 pm and generally sleep well. I realize that when I am stressed I become distracted and do not pay attention to my physical self and have a tendency to become accident prone.
Spiritually: 8
My spirituality has guided me through much psychological pain. I recognize the potential I have to look within myself at a deeper level. Currently, I simply “scratch the surface” of the experiences I know are attainable to me through my meditations. It’s time to go deeper. Also, I easily slip back into “busy” without consciously realizing it. Making time daily for contemplative practice, time to “be” is integral in order to access the resources available to me to foster a greater strength and understanding.
III. GOAL DEVELOPMENT
Psychologically: I will change negative thoughts that keep me stuck in unhealthy lifestyle patterns. I will counter every negative self-talk statement with a positive affirmation and loving kindness. Negative thoughts and feelings such as low self esteem and self doubt must be replaced with positive thoughts and feelings in order for me to make healthy choices about what I think and feel.
Physically: I will take better care of myself, by preparing wholesome meals that meet my nutritional needs. I will diversify my physical exercise routine and make sure I get a substantial amount of sleep. For me, that means at least 8 hours sleep per night. I recognize the affect that factors such as stress and anxiety have in the perpetual cycle of illness.
Spiritually: I will nurture the wholeness and happiness that are always available to me regardless of what is happening physically and mentally. I will advance to the Calm Abiding Consciousness level of development. My awareness will be centered on the stillness rather than the thoughts, feelings and images that float by. This is where my purpose takes root. What this means is that I will replace reactivity with intention and embrace what happens without doubts and fears. My objective will come to fruition, as wisdom develops. I will strive to access the deeper intellect buried within.
IV. PRACTICES FOR PERSONAL HEALTH
PSYCHOLOGICAL
Universal Loving Kindness Exercise: Loving kindness must start inside. Before we can give to others we must give it to our self because we cannot give what is not yet present within us. This can be expressed through respect, kindness, tolerance, acceptance and integrity, to name a few ways. It can be conveyed through thoughts, prayers, advice, physical assistance and generosity as a means of connecting heart to heart. Loving kindness is like a magnet, it attracts loving kindness.
The following is a short and simple meditative exercise that can easily be performed when feeling out of balance:
Find a comfortable position
Relax and recite the following
May all individuals gain freedom from suffering
May all individuals find sustained health, happiness, and wholeness
May I assist all individuals in gaining freedom from suffering
May I assist all individuals in finding health, happiness, and wholeness
Mental Imagery/Visualization Exercise: Mental imagery or visualization involves unconscious thoughts that become conscious and can be used as a relaxation technique or to create positive changes in behavior.
Find a comfortable position
Relax and focus on your breathing
Select a visual scene (the beach, snow or lake), either use your imagination to create one or recall an image.
Allow your mind to create an image of your scene.
Involve all of your senses. What does it look like? How does it feel? Are there any sounds or smells? What are you doing?
I will incorporate the Universal Loving Kindness and mental imagery/visualization exercises into my daily routine. They will be practiced in conjunction with the meditation and mindfulness practices.
PHYSICAL
Integral Assessment: This checkpoint examines our current circumstance, taking inventory of the aspects of our life that require attention, determining the specific changes we wish to address and establishing plan to promote these changes. This is an opportunity to see all the possibilities available to us and how we can attain them. I feel this is essential in order to evolve and develop further.
It's too easy to unconsciously slip back into old patterns and behaviors. This simple practice will allow me to check-in with myself and re-evaluate and/or re-shape when necessary.
Check in with myself at least 3X per day, morning, noon, and evening
Take note when I am feeling “out of sync”
Why am I feeling this way? Am I feeling hungry, angry, lonely or tired?
What do I need to do in order to feel better?
I will journal my responses and when necessary revisit during contemplative practice.
Walking in Nature: Walking promotes psychological well being and keeps the physiological systems of the body in balance. Exercising, observing nature, breathing in fresh air and unplugging from life’s fast pace help us to cope, relax and sort out problems. It also rids the body of stress hormones, decreases anxiety and improves self esteem.
Usually the best time for me to do this is early morning, although that timeslot is not always possible. If not, I can walk or exercise in the late afternoon. This will be a part of my daily routine.
SPIRITUAL
Meditation: Fulfillment through harmony, intelligence, kindness happiness, and intuition is only available to us through higher levels of consciousness. When I am feeling down or blue on the outside (mentally or physically), looking from the inside (the spiritual) allows me to fill up with what’s important and cope with the day to day junk more easily and efficiently. Through meditation I have learned to trust in my intuition which helps to increase my self-worth. It also allows me to see things clearly and adds insight into the way I act or respond to specific situations. Meditation reminds me that I am a part of something much larger than my physical self and reminds me that I am where I am supposed to be.
Mindfulness practices: A state of enhanced awareness where we take an occurrence that would normally take for granted, (for instance brushing your teeth) and pay attention on purpose to the experience without drifting into thoughts of the past or future and without judgment.
I loved that they can be done anytime and anywhere. For me it is something I can do no matter how busy I am. I also think this is an excellent alternative for those who turn their nose up at meditation. They can access a meditative state without actually meditating. I personally like of focusing on an object or occurrence that we would normally take for granted.
I will integrate meditation, mindfulness practices and mental fitness exercises as a part of my daily schedule. It will provide me with plenty of options because I enjoy variety. This will help me to look at each exercise as fresh and new. I will designate a block of time every day for these practices. I will journal my experiences with these practices daily as well.
V. COMMITMENT
Psychological: Journaling my mood cycles and stressors on a daily basis will play an integral part in helping me to assess whether I have made progress or not in this area. I will examine my journal entries once a month to see whether my goal is still appropriate or needs to be modified.
Physical: I expect to see and feel results. Again, by journaling daily what I eat, how many hours I sleep per night and how many days per week I exercise will enable me to review the month and see where I am in terms of my progress or lack of it. I will evaluate my goals to make sure they remain in alignment with my physical needs.
Spiritual: Dating each journal entry after a meditation exercise will tell me how often I partake in contemplative practice. Reviewing this particular journal entry on a monthly basis will offer feedback as to how and when I can implement meditation on daily basis. Making this a part of my daily routine is vital to my spiritual development in order for me to achieve my long term goal which is to share my gifts with others so that they have an opportunity to realize their potential. This will not be possible without a strong
REFERENCES:
Dacher, E. S. MD (2006). Integral Health: The Path to Human Flourishing. CA: Basic Health Publications, Inc.
Tannen, S. Mental fitness-exercises for the brain. Colonoscopy Diagnostic Center. Retrieved September 28, 2009
Web site: http://www.bellydoc.com/articles/article7.htm
Cullen, L. (2006). How to Get Smarter, One Breath at a Time. Time Magazine, Inc. Retrieved September 28, 2009 from Time.com Archives
Web site: http://www.time.com/time
Zinn, J. (2005). Healing Mind, Healing Body. Tricycle Magazine. Retrieved September 25, 2009 Tricycle Magazine.
Web site: http://www.tricycle.com/magazine
Wednesday, October 14, 2009
Wow, it was hard for me to choose what I liked the best. I got something out of each and every exercise. I already meditate so that wasn't anything out of the ordinary, although I did learn about the principles behind meditation and that was good. I guess the exercises most beneficial for me would have to be the integral assessment and the mindfulness practices.
Integral assessment encompasses what I feel is necessary in order to evolve and develop further. It's too easy to slip back into old patterns and behaviors and sometimes I don't even realize it's happening. This practice will help me to check-in with myself and re-evaluate what I need to do in order to flow with life and keep my mind, body and spirit in balance. Last week I was feeling out of sorts and did not know why. I took the time to do a quick assessment and found I was tired. I realized that I had gone to bed an hour later than ususal every night and it caught up with me. Needless to say, this week I am back on track and feeling much better.
I loved the mindfulness practices! I loved that they can be done anytime and anywhere. For me it is something I can do no matter how busy I am. I also think this is an excellent alternative for those who turn their nose up at meditation. They can access a meditative state without actually meditating. I personally like of focusing on an object or occurance that we would normally take for granted. I like the idea observing myself doing something without judgement. I am going to teach this method to my mother (who has cancer) and hopefully she it can help to alleviate some of her pain.
Integral assessment encompasses what I feel is necessary in order to evolve and develop further. It's too easy to slip back into old patterns and behaviors and sometimes I don't even realize it's happening. This practice will help me to check-in with myself and re-evaluate what I need to do in order to flow with life and keep my mind, body and spirit in balance. Last week I was feeling out of sorts and did not know why. I took the time to do a quick assessment and found I was tired. I realized that I had gone to bed an hour later than ususal every night and it caught up with me. Needless to say, this week I am back on track and feeling much better.
I loved the mindfulness practices! I loved that they can be done anytime and anywhere. For me it is something I can do no matter how busy I am. I also think this is an excellent alternative for those who turn their nose up at meditation. They can access a meditative state without actually meditating. I personally like of focusing on an object or occurance that we would normally take for granted. I like the idea observing myself doing something without judgement. I am going to teach this method to my mother (who has cancer) and hopefully she it can help to alleviate some of her pain.
Monday, October 12, 2009
Meeting Asciepius
Meeting Asciepius
I enjoyed this meditation better than any other on the CD. I loved honoring my mentor this way and felt full of peace at the end of the meditation. I have felt grounded lately. I know it has to do with making time to meditate regularly. It is just too easy to slip back into busy and not even realize it. Contemplative practice allows me to fill up with what is important and handle the day to day junk more easily. I just need to find a regular timeslot in my day to make it happen daily.
"One cannot lead another where one has not gone himself"
I see this to mean that in order for us to truly share our gift(s) with others we must evolve mentally, physically and spiritually ourselves. Ultimately we can only take another so far then allow them to make the rest of their journey on their own.
I enjoyed this meditation better than any other on the CD. I loved honoring my mentor this way and felt full of peace at the end of the meditation. I have felt grounded lately. I know it has to do with making time to meditate regularly. It is just too easy to slip back into busy and not even realize it. Contemplative practice allows me to fill up with what is important and handle the day to day junk more easily. I just need to find a regular timeslot in my day to make it happen daily.
"One cannot lead another where one has not gone himself"
I see this to mean that in order for us to truly share our gift(s) with others we must evolve mentally, physically and spiritually ourselves. Ultimately we can only take another so far then allow them to make the rest of their journey on their own.
Sunday, October 4, 2009
Loving Kindness & Integral Assessment
Loving Kindness: This experience provided some interesting insight, although I am not sure how it realates to the loving kindness exercise itself. I felt the message to be personal, whereas my last experience with this exercise felt universal. I saw an eyeball (which I have seen before in past meditations), I interpret it to mean "intuition" and I heard/saw/felt (?) "find happiness". I also saw violet colored clouds.
Integral Assessment: During this process I discovered that I am out of balance in two of the four lines of development right now, Psychospiritual and Interpersonal. What I heard/saw/felt was that I need to focus first on Psychospiritual development and it will influence the Interpersonal development.
I found the chapters for Unit 6 in the Integral Health text to be exactly what I needed to read. The information will be very helpful to me. I am ususally aware that I am "out of sync" but not always aware of why. The assessment provides a way for me to check in with myself and
not rationalize (which is what I normally do) why I am feeling off. I also understand why I need to focus on the psychospiritual first, as I have been reactive (note to self: respond rather than react) and fearful lately which I know directly affects my relationships with others.
Integral Assessment: During this process I discovered that I am out of balance in two of the four lines of development right now, Psychospiritual and Interpersonal. What I heard/saw/felt was that I need to focus first on Psychospiritual development and it will influence the Interpersonal development.
I found the chapters for Unit 6 in the Integral Health text to be exactly what I needed to read. The information will be very helpful to me. I am ususally aware that I am "out of sync" but not always aware of why. The assessment provides a way for me to check in with myself and
not rationalize (which is what I normally do) why I am feeling off. I also understand why I need to focus on the psychospiritual first, as I have been reactive (note to self: respond rather than react) and fearful lately which I know directly affects my relationships with others.
Tuesday, September 29, 2009
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