Compare and contrast the Loving Kindness exercise and the Subtle mind exercise. Explain your experience including the benefits, frustrations etc.

     I really enjoyed this exercise. I felt more connected to this exercise and I was able to really get into the exercise and let my breathing relax me to find a still mind compared to the loving kindness exercise. This exercise was so relaxing mentally and physically. It felt so good to let go of all that chatter in my brain and just focus on my breathing (I focused on my chest rising and falling) and then focused on watching the thoughts in my head instead of thinking about them. It was kind of weird at first then it felt so natural and relaxing.

     I think that this exercise has really benefited me to find my still mind. I felt like I entered another world within my mind. It is crazy because it is like you are looking from the outside in; you are truly using a different thinking process by letting go of mental movements.

     I was so calm doing this exercise and I felt so relieved (I do not know why but I did). This helped calm my body physically as well; I was so relaxed that my breathing was so slow and calm. This exercise felt like when I am praying but with a physical cessation that I received from it. This exercise really helped me tie all three aspects together to find that total mind, body and spiritual exercise. I did find that at first my mind was everywhere and my heart would respond to this thought process but when I felt like I got some thoughts under control my body reacted in the same calming way that my mind was; truly amazing. This experience has been very moving and one that I will continue to do. I think that this experience has allowed me to see all the negative thoughts that I have without even knowing they are there. I will use this exercise to not only train my mind but also to help release those negative thoughts that are cluttering my mind to help me continue to find this total connection between mind, body and spirit.

 

Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life

     “As we reach toward the higher levels of consciousness and progressively experience the more subtle aspects of the mind/body, we finally get a glimpse of the spiritual body” (Dacher, 2006, p. 84).  All these aspects are connected even when we may not see or feel it. Once we are able to find that mind body connection our subtle mind and body our spiritual body will revile itself (as one might say). By finding all three aspects one is able to find a deeper sense of themselves and an understanding of him or herself; fears about life or fears of one’s life tend to be let go. “An ease and lightness enter our life and cleanse our mind and body…in this manner, biological development progressively extends our ability to prevent mental distress and physical illness, enhances recovery from disease, and promote integral health, happiness, and wholeness” (Dacher, 2006, p. 86).

     I think that I am a ways a way from finding the complete connection of mind body and spirit but I do know that I can and will with the right training. I believe that in order to find physical wellbeing one must have mental wellbeing and once those two are discovered and connected then spiritual wellness can be achieved (for me). I am not saying that physical comes before mental or spiritual last this is just how it is for me personally. I believe that these three areas show up the most when I am running because it is my time where I stop and let go of things and take the world in but not the problems and when I find the time to pray for others and my family. Now I need to incorporate a deeper mental connection with my physical connection and then I feel I will open the door more for my spiritual wellness to find that complete sense of total health, happiness and wholeness.

References

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

     Basic Health Publications, Inc.

Google images. (2012). Breathing image. Retrieved August 28, 2012, from:
    
     http://www.google.com/search?

     num=10&hl=en&site=imghp&tbm=isch&source=hp&biw=1896&bih=

     787&q=breathing&oq=breathing&gs_l=img.3..0l10.10154.11297.0.12241.9

     .7.0.2.2.0.218.819.2j4j1.7.0...0.0...1ac.LiIi83fnAWY
    

 

"Loving-Kindness"

     I have tried this exercise numerous times throughout the week. At first I had a really hard time relaxing and mentally picturing letting ones love in but letting love out to a suffering loved one was a lot easier. I thought of a friend of mine who loves so much and is so kind; she was easy to envision love and kindness coming from her. One the other hand even after about the fifth time that I did this exercise I still could not really make this experience work for me; I felt relaxed and calm I just could not find or experience the effect that I think I should have felt. I also feel like when I was giving love to others is when I was the most focused and calm into this exercise. I do not know if this is because I was calmer the more the exercise progressed or it giving love is easier then receiving it for me.

     I think that just because this exercise did not fully work for me that in time it might not and that just because it was not the best for me that it will not work great for another. I think that is the best part of integral health is that what might work for one will not the other and that is why it is so individualized and unique.

     A mental workout is like physically working out; in order to see benefits we need to spend time on the activity and but as much in the activity in order to see the best results. Similar to physically working out if you stop you lose some or most of what you worked so hard for. Persistence is the key as well as remembering what you are focusing and trying to gain from the activity; mental clarity, health, wholeness, kindness, wisdom and love.

Research studies and personal reports have also demonstrated that mental training can transform the mind by reducing disturbing emotions that cause anger, hatred, hear, worry, confusion, and doubt while enhancing positive emotions such as patience, loving-kindness, openness, acceptance, and happiness (Dacher, 2006, p. 63)

Studies have also indicated that by training the mind (by using exercises like loving-kindness) one can train the brain to function at a higher level that may result in long-term and short-term results (Dacher, 2006, p. 63).

     I think that any positive improvement whether it is physical and or mental is not only worth a try but is essential to one’s whole health and wellness. I think that by using such exercises that help you find love and kindness within yourself and others (that you know or don’t) you are bound to increase your own happiness with yourself and others and discover a new outlook on life. I think that increase ones love and kindness will only help my mind grow with positive emotions and or psychological which will then help my whole self-find a better connection with myself and the ones around me. Now I have to work harder at training my mind; my goal is to but as much time into my mind training as my physical training.

References

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

     Basic Health Publications, Inc.

 

Unit 3 blog journal entry

1.        Based on your reflections, and on a scale of 1 to 10 (ten being optimal well being), where do you rate your A-physical well being, B-spiritual well-being, C-psychological well-being? Why?

     I would rate my physical well being an 8 because I feel like physically I am healthy and capable of achieving any obstacle that I might face because my actions now; ones that I am taking to prevent from any form of illness. I think that by the food intake that I consume and the exercise that I endure I am giving myself the physical preparation to accomplish any obstacle that I may physically encounter (within human limits). I feel happy with myself on a physical aspect which I believe also helps me feel happiness within.

     On a spiritual or religious aspect I feel like my well being is an 8. I feel like I have found myself more comfortable with prayer and my religion then I have ever before in my life. I feel a sense of connection to God that I have never felt before. With prayer I am able to let go of my negative thoughts and feelings in order to allow positive thoughts to stay within my mind, heart and soul to keep my head held high each day. I know that there are times when I have taken a step back but it is not too long and my connection is back even stronger than before.

     On a psychological aspect I feel like my well being is a 5-6. I would defiantly rate this area within my well being the lowest because I feel like it is the weakest link for me. I am not depressed or feel negative about myself but I take stress on in a negative way and not in a positive challenging way. I realize now that this is one aspect that is holding me back to finding complete happiness, health and wholeness in my life.

2.        Develop a goal for yourself in each area (physical, spiritual, psychological).

     My continuous physical goal is to never stop trying new activities and researching. I have been a runner since I was in high school, when I turned 25 I started entering races then before I was thirty I ran a half marathon. Now I feel like I have open myself up to so much more. I started doing triathlons, kayaking and playing volleyball. I guess my goal now and hopefully for the future will be to always stay active but try new things to keep my routine fresh and exciting.

Yahoo, 2012

     I think that researching breakthroughs in the health field including healthy food will help keep me up to date on the latest break through and “fades” to help myself and my potential patients in the future. I believe in a healthy organic lifestyle for me and for my kids and the more I know the more I gain from that knowledge and so do my children. I also think that one can never stop learning and researching about your health. My goal is to continue to do this and hopefully even more after I graduate school.

     Um….a spiritual goal well one can always find a goal for this area (well I guess any area) because the more goals we make for ourselves the better of an understanding we have in that area. My spiritual goal is to try not to get upset with God when things are not going my way. I know that this is a hard goal and one that a lot of people struggle with but one that I feel is important. I believe in God and pray to God for the well being of my family and others but sometimes I think I could try harder (oh another goal).

     Psychological goal…well this is an area that I could really improve in. I think the first goal that I would like to set for myself in this area is to deal with stress or obstacles in a positive way and if that is not possible find a way to eliminate that stressor. I think that mentally stress is one area that I find myself losing grip of everything and coming undone. I know that for myself mentally and physically I will be a better person, wife and mother by evaluating this part of my life and redoing (for say), but it is very hard. So my goal is to learn to deal with stressors now (which this is half the problem, I do not feel stressed now it is more a momentary short lived thing) and when they come up.

3.        What activities or exercise can you implement in your life to assist in moving toward each goal?

     For my physical goal I already stated and that is to keep active and never stop trying new things. I am a very nervous person and I am beginning to realize that fear is only holding me back. Plus what is there to be afraid of; even though I know this is not true sometimes I feel like I am paving my own life path by trying to stay “safe”. I do not think that I will try skydiving anytime soon but I know there are other adventures that are out there just waiting for me to try.

     I also think that keeping up with medical and health break through and continuously educating myself is one step closer to keeping and staying healthy physically and in turn mentally and spiritually.

     To help reach my spiritual goal I believe that I need to meditate and pray more in order to keep a strong connection with God. Not that I do not have a strong connection with God but to keep it strong all the time; during the good times and the bad.

     To help reach my psychological goal I intend to try a new stress relieving activity which involves me counting down from ten each time I get stressed then analyze the situation before I act. Since my problem is not long term stress it is in the moment short term stress that I need to focus on my instant reaction to the stressors and find a positive way to approach them instead of always going for the easy route and getting mad or upset.

Yahoo, 2012

4. Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.) http://www.kushs.net/kaplan/HW420/TheCrimeOfTheCentury.mp3
   
   

     Wow I would have to say that this exercise was very relaxing and motivating. I think I am going to rethink my stress technique and when I get nervous or stressed I am going to say to myself, “my body is calm and relaxed”. One thing that I like about this exercise is how relaxed but yet motivated that I felt at the same time. I defiantly was not frustrated at all with this exercise; this was very beneficial and hopefully will be when I get stressed in the future.

     Right away I let myself go to the exercise and I felt so relaxed. I think this is the first time doing one of these exercises that I can truly state that I really got it and that I could see and feel the water the man was telling me to see, i.e. the light passing through each one of body region. Each time the light came in I felt a new sense of energy and when it left I did not feel like the energy left but that it charged me in some way. I felt grounded and safe, loved, loving and willpower. I really liked this exercise; very motivational and energizing.

Reference

Yahoo images. (2012). Images detail for exercise and stress. Retrieved August 15, 

     2012 from:

http://images.search.yahoo.com/images/view;_ylt=A0PDoYBvFCxQGAcAhAuJzbkF;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Fimages.search.yahoo.com%2Fsearch%2Fimages%3F_adv_prop%3Dimage%26va%3Dexercising%26fr%3Dmcafee%26tab%3Dorganic%26ri%3D4&w=1200&h=1200&imgurl=us.123rf.com%2F400wm%2F400%2F400%2Ffintastique%2Ffintastique0807%2Ffintastique080700217%2F3363131-figure-exercising-hiking-skiing-skating-cycling.jpg&rurl=http%3A%2F%2Fwww.123rf.com%2Fphoto_3363131_figure-exercising-hiking-skiing-skating-cycling.html&size=136.1+KB&name=Figure+Exercising+Hiking+Skiing+Skating+Cycling+Royalty+Free+Stock+...&p=exercising&oid=bb07dceda047c80cac5b70b21ad50de6&fr2=&fr=mcafee&tt=Figure%2BExercising%2BHiking%2BSkiing%2BSkating%2BCycling%2BRoyalty%2BFree%2BStock%2B...&b=0&ni=176&no=4&ts=&tab=organic&sigr=12n04o8ho&sigb=135dvpqds&sigi=1479omq30&.crumb=g.MCN9LeWeE

"Fitness Fix"

You're used to leaving your doctor's office with a script for pills. Now physicians are sending patients to the gym as well as, or even rather than, the pharmacy. One in three women received an exercise prescription to prevent or help treat a condition like high blood pressure, diabetes, and even cancer, according to a report. Always ask if you can try exercise before popping pills; often, working out is the best treatment option (Women's Health, 2012, p. 24).

I thought that this article was very interesting and it really reminded me of this class. I also think that I will add this to my folder of inspiring words and articles (yes I have one) to help myself and my clients see in writing that working out can really affect more the just your physical body by looks but also internally as well.

Women's Health. (2012, September). Fitness scoop. Women's Health, 24.

http://www.kushes.net/kaplan/HW420/JourneyOn.mp3 


I have done this relaxation technique before and I have found it to be one of the most relaxing feelings ever. I think that this exercise makes you feel not only physically relaxed but also mentally. The one thing that I focused on more this time then the last time that I did was how I felt after I did the exercise; I was so relaxed and really focused on my body and mind then I was before I did the exercise. I remember when I did this exercise for a previous class that I should do this all the time to get this same feeling and yet this is only the second time that I have done it. So I guess that I am still stuck in the main stream of conventional thinking and not letting myself dedicate the time (which is a poor excuse) and change my ways to allow myself to do this exercise to feel so positive and relaxed within and out (mentally and physically).

Welcome to my blog HW420. My thought for the day is to let my left brain dominate my right inorder to find the positive drive I need each day to move forward instead of back.

This is me doing my first triathlon....my best stress reliever is exercise:)