Unit 10: Goals and Reflections

     Reflecting back on unit 3, on a scale of 1-10, I rated my physical wellbeing a 7; my spiritual wellbeing a 7; and my psychological wellbeing a 6. My physical wellbeing is steadily improving since the start of this course. Workouts and proper eating habits are part of my lifestyle. However, I suffered a slight set back by injuring my shoulder, Nevertheless, I continue with my aerobics and meditative stretching, while nursing my shoulder. I will still rate myself a 7 until I am able to lift weights again. Spiritually, I have moved up the scale from a 7 to an 8.5. I want to continue to evolve in this area because it is the foundation for my human flourishing; it is the main road towards integral health for me. Psychologically my wellbeing has also improved: from a 6 to a 7. I am being stingy with the points because nobody is perfect and there is always room for improvement. I am proud of myself for acknowledging my shortcoming and wanting to change. The step-up the scale has got to do with being able to deal with emotions and applying coping techniques to lowering stress in my life.

            One day I would love to access my inner mind with ease. Conscious unity is my goal and it will take patience and dedicated practice. I admit, I have achieved some success through contemplative practice, but the inner universe within me is a realm, which I have only recently started to sow, it is not easy! But one day, God willing, I will reap a bountiful harvest, which reflects my human flourishing. As my lifestyle continues on this path of exercise, nutrition, prayer, mysticism, and emotional intelligence it will bring be to clarity of whom I am, my purpose in life, and my value to all people. The most important concept I’ve learned from this course is that we all have something to offer to others. With intent of heart we can change within, flourish as humans and make this world a better place to live in. I hope as I continue on my journey to integral health that I may serve others whole-heartedly, listen with an open-heart, and treat others with a sincere heart filled with loving-kindness. 

           

Final Project:Personal Applications in Integral Health

        It is important for health and wellness professionals to be critical about developing personal applications in the psychological, spiritual, and physical aspects of healing. Biological flourishing puts a health professional akin with the needs of the client because they will be able to relate through personal experience.  Achieving psychological stability enables the mind to find the inner essence of our mind. Most of our psychological lives are in turmoil, bombarded by every day stressors that inhibit mental and emotional health. If left unmanaged psychological instability may lead some to dysfunctional behaviors. Mental health can begin by developing a witnessing consciousness promoting insight of thoughts, feelings, behaviors, and patterns, which cause distress in our lives. A witnessing mind focuses on intentions to make choices, which will foster mental health.  It is important to assess all aspects of human development so as to flourish as an individual. Psychospiritual flourishing develops an awareness of our human potential; it puts our mind, body, and spirit into the proper perspective so that we may transpire to achieve our human potential in order to serve our fellow man through wisdom, loving-kindness, and compassion. The health professional becomes a competent healer when he is able to listen to clients whole-heartedly. Integral health is manifested towards clients by understanding and practicing integral health. For myself, in order to achieve and develop as a professional health and wellness proponent, I must address my psychospiritual development…my inner essence (Dacher, 2006).

            Mindfulness practices are an integration of all aspects of life to pursue sustained health, happiness, and wholeness. Awareness of one’s needs, the true assessment of where one is in the four quadrants of human development is the basis for mindfulness practices. Spiritually...contemplative practice, meditation, and prayer have impacted my health and wellbeing. It has given me a better nature.  I use to be an angry man, who’d lash out at the ones he loved through bent up frustrations. Still, feelings and emotions get the best of me. Though they are not as profound, I have come to realize that the causation of spiritualism promotes emotional intelligence, decreased stress, patience, self-awareness, a sense of wellbeing, and loving-kindness. Spiritually I am doing better than the physical and psychological aspects of my wellbeing. Even though it is the strongest aspect of my personal assessment I feel the need to evolve spiritually. All domains are interconnected; by evolving spiritually the physical and psychological domains will benefit as well.  In the domain of psychology I rate my wellness as having improved, but always needing attention and reflection. In this area of my wellbeing it has been the awareness of my shortcomings, which have given me the courage to seek social support for an alcoholic dependent nature. Acceptance of the truth has inspired self-love, self-worth, and self-esteem. It has inspired the most powerful virtue I have ever come to know…love. Firstly, I love the Divine who has given me the grace to overcome my iniquity with my whole heart, mind, and soul. And then to the best of my ability, I try to love others as I love myself. Psychologically, this has been the inspiration to change in attitude and in behavior. I assess my physical health and wellness by mindfully  ‘listening’ to my body (Dacher, 2006). An awareness of pains in my joints led to a physical fitness assessment, which reveals a BMI of 29, a moderate health risk category. My physical health and wellness needs to improve by putting intent on modifying physical activity and nutrition to achieve an adequate weight relative to my height, gender, and age (Howley & Franks, 2007).

            In the physical domain my goals are to exercise daily for 90 minutes, lower caloric intake by eating nutritional dense foods, and to learn tai chi upon graduation. Psychologically my goal is to evolve in emotional intelligence by practicing mental imagery and positive affirmation. In realm of spirituality I seek a greater connectedness to the Divine through contemplative practice, meditation and prayer (Dacher, 2006).

            Practices for personal health focus on psychospiritual development because it is the driving force to integral health, which brings us to oneness in the trinity of the mind, body, and spirit. The physical and the psychological aspects for personal health refer to biological flourishing and the mind/body experience. In other words the mind is capable of psychosomatically healing itself through mental imagery and visualization. Personally I practice these techniques. When my osteoarthritis flares up in my joints I comfortably relax my body and visualize the systemic arterial system gorge my knee and shoulder with oxygen rich blood. I visualize the joints filling with synovial fluid, the inflammation receding, mobility and physiological kinesis returning. When I exercise the muscles surrounding my synovial joints I imagine muscle synergy increasing fulcrum function. I close my eyes; envision the muscles gorged with blood providing nutrients for catabolic metabolism. When my weight lifting session is over I cool down and envision anabolic metabolism during meditative stretch. In order to increase emotional intelligence that fosters good will, closeness, and understanding with others I meditate. Most of my meditative practices are in the form of prayer. During prayer I imagine my Savior, Jesus; his Mother Mary; or the Holy Family: Joseph, Mary, and baby Jesus. In my prayers I am thankful for health and ask for the compassion to serve my fellow man. When I have problems I will ask Mother Mary to intercede on my behalf and for those I pray for. Prayer has helped me to alleviate anxiety and foster feelings of loving-kindness. It has helped me heal and overcome alcohol dependency. My spiritualism is my faith. I find comfort, strength, grace, healing, and peace through prayer, devotion, partaking in the sacraments, and attending Mass.

            To assess the effectiveness of my progress in the next six months I will re-evaluate the four quadrants of human development with mindfulness practice that is truthful and sincere for the sake of my wellbeing. During the next six months it is imperative to develop psychospiritually. When the time comes, a witnessing consciousness will oversee my success in human flourishing by asking of my conscious mind if I have successfully pursued sustained health, happiness, and wholeness?

            To sustain long-term practice I must be true to my religion and myself. I believe it to be the strongest aspect of my human potential. The body and mind will develop as my spirit flourishes by seeking Divine wisdom.  By practicing my faith, I encourage hope for the world and myself; I encourage love to open my heart, provide heavenly wisdom and inner peace.

References:

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

            Basic Health Publications, Inc.

Howley, E., Franks, B. (2007). Fitness professional’s handbook. Fifth Edition.

            Champaign, IL. Human Kinetics.

           

Unit 8: Optimal Well-being

            After reviewing the exercises and practice sessions I have decided that the “Subtle Mind” exercise has been the most beneficial in helping me relax, clear my thoughts, and find inner peace while attempting to achieve a state of calm-abiding consciousness. The guided imagery and long pauses of silence where there are only peaceful sounds of waves breaking on the shore and sometimes the soothing effect of the Peruvian flute puts my mind into a trance like state. The practice helps to achieve mental fitness by extinguishing unwanted thoughts and has helped me to perceive how my mind works. From this lesson I have come to understand that the breath can help me reduce stress whenever the need arises during the day. The other exercise, which I feel is of importance to me in achieving mental fitness is “Meeting Aesclepius.” This exercise is a guided mental imagery, which helps me to visualize a better person that is within my inner being. After practicing it for about a week I have found my daily thoughts, at times focus on me, as a wise healer. When these thoughts come I’ll visualize that I am a good person capable of wise words, with an open heart, and compassion for others. Visualization with positive affirmations during the day has changed my demeanor. I’ve witnessed that my frustrations and anger are dealt with rational thought. It has been a shortcoming of mine to allow my emotions to dictate regretful actions like lashing out at someone you love when angered or frustrated. But the inner healer changes these shortcomings and helps me to foster emotional intelligence and mental fitness (Dacher, 2006).

Reference;

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

Meeting Aesclepius & The Integral Healer

The first time I did the exercise “Meeting Aesclepius” I visualized Christ and it went fairly well. I was able to follow the exercise and create the images in my mind. I focused on the images and tried to achieve the state of “freedom” Dacher (2006) describes in the exercise. It didn’t happen. The words and passive sounds made me feel more at peace than free. On my second attempt, which was about an hour ago, I tried to visualize my father, who was a loved and respected man. I had a hard time trying to permanently fix the image of my father in the back of my mind it would come and go. But for a brief moment I had a clear image of his face. For that one brief moment, probably seconds, I felt a sense of goodness maybe freedom… I don’t know. After the image left I could not get him back; the exercise was almost over when I felt myself falling asleep. (Dacher, 2006).

         The exercise which has helped me the most to foster an increase in psychological and spiritual awareness is the “Subtle Mind Practice.” This exercise has gradually aided me to achieve a calm-abiding state. I have felt a sense of inner clam, it is hard to explain, but its like my mind is clear of everything; all that matters is being and the “breathe.” There are many forms of contemplative practice and I hope to learn different practices, which will suit my personal wellbeing. But one thing I am sure of that has worked for me is when I attend Mass. During the consecration of the Eucharist, the entire congregation kneels and prays. I don’t know if it is just my prayers, the prayers of the congregation or the prayers of the whole Church, but it leaves me feeling with a sense of hope and loving-kindness for the whole world. Every Sunday I attend Mass, and sometimes I go during the week. By carrying forth that feeling of loving-kindness into my everyday life I can foster an increase in psychological and spiritual wellness (Dacher, 2006).

         The saying: “One cannot lead another where one has not gone himself” implies that one should practice what one preaches. An integral healer should himself evolve consciously so as to experience Ken Wilbur’s integral model. Experience is a good and wise teacher. A competent integral healer would appropriate a newfound awareness that every thing is part of a whole. Every thing is part of a big picture and the big picture is part of a bigger picture and this can extend into the cosmos… every thing that is, is a holon. In other words, professionals who practice integral health understand that prevention and treatment of disease involves all quadrants and all levels of the integral model. It would be good practice to treat clients as individuals, not just a biological body, but also a human being who deserves respectful and dignified rapport. The professional evolves psychologically and spiritually through his own inner growth, which enhances self-actualization. Psychological and spiritual growth may be implemented in daily practice by treating all individuals as if they were special. Promoting loving-kindness, compassion, and sincerity from within to others is human flourishing and the means to an end…personal growth (Schlitz, Amorok, Micozzi, 2005).

Reference:

Dacher, E. (2006). Integral health: the path to human flourishing. Laguna

         Beach, CA. Basic Health Publications, Inc.

Schlitz, M., Amorok, T., Micozzi. (2005). Consciousness & healing: integral          

            approaches to mind-body medicine. St. Louis, MO. Elsevier, Inc.

Universal Loving-Kindness & Assessment Process

The "Universal Loving Kindness" exercise was sort of like a short contemplative prayer. My mind was reactive at first, full of noise and "chatter," but with time the wishful mantra instilled a feeling of hope in my heart for humanity. After the exercise I felt concerned about worldly affairs such as goings-on in Egypt. I have yet to try it when I am feeling down or angry.

To discover myself I listened to the "Subtle Mind" exercise, this stilled my mind, then I proceeded to assess the four quadrants of human development. I would like to develop fully the emotional aspect of psychospiritual flourishing. Biologically, I'd like to show mindfulness in the area of nutrition. Interpersonally, I need to focus on evolving personal relationship with my wife. Lastly, in the worldly aspect of human flourishing, I'd like to direct all I have learned thus far and apply loving-kindness socially at work. I will concentrate most of my integral practice on building my relationship with my wife. If our hearts can meet then hope for a lasting union may be met. Also, this aspect of human flourishing can touch upon other aspects of my human development...if I sincerely devote loving-kindness at home, then it may foster an open heart toward others. In order to cultivate interpersonal relations I'll strive to focus upon "unconditional love." I need to know my partner and myself and move away from a dependent relationship. Fostering this will include contemplative practice, which focuses on communication, understanding, compassion, and an open heart. 

Subtle Mind

The "Subtle Mind" exercise was quite different from the "Loving-kindness" exercise. There was much more of a focus on breathing to achieve a state of relaxation in order to develop the psychospiritual conscious. Both guided mental imagery through listening and visualization, but the "Subtle Mind" exercise had less words...aurally, time was spent listening to the peaceful sounds of the waves breaking on the beach with occasional riffs from a flutist. I liked it more than the "Loving-kindness" exercise because I was able to achieve a calmer effect. I felt as if I was in a deep trance at one point, but lost that sensation towards the end of the session. Before the first session of "Subtle Mind" I was frustrated and irritable. This exercise benefited my mental and physical wellness because it helped me to calm down, adjust, and cope.

Loving-Kindness

Listening to the track Loving Kindness helped me to relax and get in touch with how my body was feeling. The session relaxed my muscles; I felt less tension after the session. I found this track to be beneficial. My conscious focused on loving. I felt good about feeling loving-kindness toward others. This was only my first trial, but I imagine with practice, I may achieve a higher state of consciousness, whereby I can feel a greater calmness in my inner self. I think the waves breaking on the shore and the sounds of an occasional flute playing in the background helped to soothe my pains, aches, and worries. I would definitely recommend this to others. It helped me to focus on loving-kindness and I don’t consider myself a hateful or bad person. I imagine it would be extremely beneficial to those with low self-love and self-centeredness.

“Mental workout” is a concept, which refers to training the conscious mind for psychospiritual development. It is analogous to training the body. Strides are met with effort and dedication to training. Founded by research, Dacher (2006) recommends an hour a day of contemplative practice to reap the rewards of human flourishing: sustained health, happiness, and wholeness. One can implement mental workouts not only by relaxation affects it has to the mind-body experience, but it can enhance healing and a growing awareness of self. Mental workouts, which inspire loving-kindness and wisdom, nourish the spirit to foster psychospiritual healing (Dacher, 2006, p. 65).

This blog is a learning experience and by trial and error I hope to implement those techniques, which will help me to achieve my true potential and true self. I chose Jesus as the person to whom I felt loving-kindness towards. It felt like prayer and it made me feel good about myself and towards others…I suppose that is a good start?

Reference:

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