Tuesday, February 21, 2012
Unit 10
Wow. I cannot believe we are at the end of the course. I have learned so much and I am glad I took this course. In assessing my mind, body and spirit compared to the beginning of the course to now, there has not been any significant change other than the knowledge of what areas I would like to improve upon. Rating from the area that needs the most work, I would say spirit, and mind and body would probably be tied in the amount of work ahead of me. I have enjoyed reading other’s experiences and comments. I will miss this class. Good luck to everyone!
Tuesday, February 14, 2012
Unit 9 Project
Introduction:
Is it important for health and wellness professionals to continually develop psychologically, physically, and spiritually. The process to become psychologically healthy involves focusing on identifying destructive emotions and patterns while replacing them with new healthy behaviors and attitudes. This process allows us to stop, see, understand, and make intentional choices (Dacher 2008). This is an important attribute to a health and wellness professional in aspects of decision making as well as listening to patients. Being physically fit is important also for health and wellness professionals as it is important to be able to practice what you preach in order to gain patients trust. The ability to demonstrate the effects of what one is teaching is just as important as what you are teaching. Developing spiritually is also important. If you practice developing spiritually, this can be felt in a positive way among those around you.
Is it important for health and wellness professionals to continually develop psychologically, physically, and spiritually. The process to become psychologically healthy involves focusing on identifying destructive emotions and patterns while replacing them with new healthy behaviors and attitudes. This process allows us to stop, see, understand, and make intentional choices (Dacher 2008). This is an important attribute to a health and wellness professional in aspects of decision making as well as listening to patients. Being physically fit is important also for health and wellness professionals as it is important to be able to practice what you preach in order to gain patients trust. The ability to demonstrate the effects of what one is teaching is just as important as what you are teaching. Developing spiritually is also important. If you practice developing spiritually, this can be felt in a positive way among those around you.
The areas I need to develop in order to achieve my goals include physical and psychological (stress management), which are interrelated. My physical goal include adding a variety of exercises into my current walking routine, such as Pilates back strengthening and posture in addition to some light strengthening exercises. While Pilates includes core strengthening, it also includes concentrated breathing exercises, which works as an excellent stress reducer.
Assessment:
In assessing my health domains I would score spiritual domain as needing the most work and physical domain requiring the least work leaving psychological domain in the middle. Physically, I have a basic walking plan in place. I walk almost every day on breaks at work that usually adds up to 1-2 miles each day depending on the day. I scored the spiritual domain as needing the most work. I think that I would feel more at peace if I developed some sort of spiritual practices. Practicing the Loving Kindness exercise was difficult for me to complete, and I feel with more practice this could increase my strength in the spiritual domain. I scored the psychological domain in the middle as I have practiced guided meditation and biofeedback; however, I do not have these practices scheduled in my life on a regular basis.
In assessing my health domains I would score spiritual domain as needing the most work and physical domain requiring the least work leaving psychological domain in the middle. Physically, I have a basic walking plan in place. I walk almost every day on breaks at work that usually adds up to 1-2 miles each day depending on the day. I scored the spiritual domain as needing the most work. I think that I would feel more at peace if I developed some sort of spiritual practices. Practicing the Loving Kindness exercise was difficult for me to complete, and I feel with more practice this could increase my strength in the spiritual domain. I scored the psychological domain in the middle as I have practiced guided meditation and biofeedback; however, I do not have these practices scheduled in my life on a regular basis.
Goal Development:
In regards to goal development, my goal in the physical domain is to integrate a variety of physical exercises into my current exercise regimen, which currently includes mainly walking. My goal is to develop an exercise schedule that includes some light weights once or twice weekly as well as Pilates exercise at least twice a week. Secondly, my physiological goal is to practice the Subtle Mind exercise beginning twice a week working my way up to a daily basis. As far as a spiritual goal, this was not easy for me to define. Spiritual wellness can be described as pondering the meaning of life for ourselves and to be tolerant of others beliefs (University of California, Riverside 2011). I think my goal for spiritual growth would be to practice compassion, altruism, and loving kindness.
In regards to goal development, my goal in the physical domain is to integrate a variety of physical exercises into my current exercise regimen, which currently includes mainly walking. My goal is to develop an exercise schedule that includes some light weights once or twice weekly as well as Pilates exercise at least twice a week. Secondly, my physiological goal is to practice the Subtle Mind exercise beginning twice a week working my way up to a daily basis. As far as a spiritual goal, this was not easy for me to define. Spiritual wellness can be described as pondering the meaning of life for ourselves and to be tolerant of others beliefs (University of California, Riverside 2011). I think my goal for spiritual growth would be to practice compassion, altruism, and loving kindness.
Practices:
Strategies I can implement to foster growth in the physical domain would include scheduling time in my weekly routine in order to achieve my goals. I would use the same strategy to foster growth in psychological and spiritual domains as well.
Strategies I can implement to foster growth in the physical domain would include scheduling time in my weekly routine in order to achieve my goals. I would use the same strategy to foster growth in psychological and spiritual domains as well.
Pilates is a good example of how I could foster growth in my physical goals. As I spend the majority of my day sitting a computer eight hours at work and then a few more hours when I get home, this usually leaves me feeling neck and back strain. Utilizing the Pilates workout for posture and back strengthening would lessen the strain. In addition to the physical benefits, Pilates incorporates relaxation benefits as well.
Another example to foster physical growth is good nutrition. Eating healthy foods is just as important as exercising mind and body. Proper nutrition is the building block of our bodies to grow and be healthy.
Practicing the subtle mind exercise on a regular basis is a good example to foster psychological growth. Our mind is usually obscured by continuous mental activity of thoughts, feelings and images. Subtle mind exercise will help still the mind which is great resource we have the ability to unleash (Dacher 2008).
Additionally, activities such as yoga and tai chi work the mind and body. The physical movements and contemplative practice bring together the mind/body interaction (Dacher 2008).
Activities to foster spiritual wellness may include meditation. Finding a quiet room and a comfortable position and practice breathing using your breath as a focal point. Maintain concentration on a focal point, noticing distractions and returning to your breath. As your mind quiets, continue practicing for several minutes.
In addition, practicing love and forgiveness is an additional way to foster spiritual wellness.
Commitment:
I plan to assess my progress in the next six months by creating a weekly calendar that includes the exercises I need to complete in order to meet my goals. I would print these calendars out on a monthly basis and keep one on my fridge at home and one on my desk at work to serve as a reminder. One strategy I could use to maintain long-term practice is with small rewards for each week that I fulfilled each and every practice. Furthermore, I could think of another reward for each month that I fulfilled all the exercises for four weeks in a row. This way, I stay motivated even if I missed fully completing all the practices for one week it would not take away the motivation to try again to achieve four weeks in a row starting the following week. Finally, at the end of the six months, the reward would be self satisfaction knowing that I continually practiced enhancing personal growth.
I plan to assess my progress in the next six months by creating a weekly calendar that includes the exercises I need to complete in order to meet my goals. I would print these calendars out on a monthly basis and keep one on my fridge at home and one on my desk at work to serve as a reminder. One strategy I could use to maintain long-term practice is with small rewards for each week that I fulfilled each and every practice. Furthermore, I could think of another reward for each month that I fulfilled all the exercises for four weeks in a row. This way, I stay motivated even if I missed fully completing all the practices for one week it would not take away the motivation to try again to achieve four weeks in a row starting the following week. Finally, at the end of the six months, the reward would be self satisfaction knowing that I continually practiced enhancing personal growth.
Dacher, E. S. (2006). Integral Health: The Path to Human Flourishing. Basic Health Publications, Inc. Laguna Beach, CA.
University of California, Riverside. (2011). Spiritual Wellness. Retrieved February 14, 2012 from http://wellness.ucr.edu/spiritual_wellness.html
Tuesday, February 7, 2012
Beneficial Practices
The two practices that I feel would be most beneficial to me would be the subtle mind and visualization. I was more comfortable performing these exercises than the others, and I also felt that they would be beneficial if practiced. I can implement the subtle mind daily by making an appointment with myself and practice following through. I think a good time to practice this would be in the morning and before bed as I think these are the times my mind becomes the busiest, as I start making lists of things to do in my mind, etc. As for the visualization exercise, I can implement this exercise when I am feeling particularly stressed and need a pick-me-up, or practice it just because it is able to bring me to a good place, which we all need.
Tuesday, January 31, 2012
Meeting Aesclepius
Meeting Aesclepius meditation was fairly difficult. I am not sure if it is because I am just having an off week or two or what exactly gave me so much difficulty. I am embarrassed to say that I could not image a mentor or make up a pretend mentor to complete the exercise as the exercise is intended. I ended up choosing a niece and newborn grandson and attempted to complete the exercise but it just was not tying in together. It looks like I need to get myself together and find someone I consider a mentor, but it does not sound like an easy task. I do enjoy practicing the mindfulness meditation the most and I have done this today while in the doctor’s office. I think it helped me tremendously. I do plan to continue to practice these in the future because I do believe it has made a difference in the past when I have tried them and currently in the present time, I just need to stay committed to continuing these in the future for my own well-being.
The saying, “One cannot lead another where one has not gone himself” applies to health and wellness profession in my opinion as does the phrase “practice what you preach”. One cannot lead another to stop smoking if they are a smoker themself just as one cannot lead another to a better nutrition and fitness plan if they do not care for themself.
The saying, “One cannot lead another where one has not gone himself” applies to health and wellness profession in my opinion as does the phrase “practice what you preach”. One cannot lead another to stop smoking if they are a smoker themself just as one cannot lead another to a better nutrition and fitness plan if they do not care for themself.
Tuesday, January 24, 2012
Assessment Unit 6
Practicing the Loving Kindness exercise was still a bit difficult to complete. Closing my eyes and resting was the easy part. However, it was difficult to read the phrases over and over while staying relaxed. It was a bit easier when I read one phrase and relaxed, closing my eyes, and repeated same phrase a few times before moving onto the next.
When performing a brief integral assessment, in reviewing the four quadrants, the one that stuck out most that needed more attention would be the interpersonal flourishing. I would like to strengthen my family and friend relationships. After knowing someone for many, many years it becomes easy to not appreciate them as much and I don’t want to take my friends and family for granted. One step towards accomplishing this could be maintaining positive thoughts and straying from the negative, expressing thanks when someone does something helpful or thoughtful.
When performing a brief integral assessment, in reviewing the four quadrants, the one that stuck out most that needed more attention would be the interpersonal flourishing. I would like to strengthen my family and friend relationships. After knowing someone for many, many years it becomes easy to not appreciate them as much and I don’t want to take my friends and family for granted. One step towards accomplishing this could be maintaining positive thoughts and straying from the negative, expressing thanks when someone does something helpful or thoughtful.
Monday, January 16, 2012
Compare/Contrast Loving Kindness/Subtle Mind
The Loving Kindness exercise was more challenging and took more effort whereas the Subtle Mind exercise was easier and did not seem to take as much effort. The Loving Kindness exercise seemed difficult to complete. I enjoyed the Subtle Mind exercise much more as it felt more relaxing and achievable. I think if I practiced the Subtle Mind a few times and then approached the Loving Kindness that the Loving Kindness might become easier.
I would describe the connection of spiritual wellness as faith in what may come, diminishing our fear of death and disease. Prayer is a good example. Spiritual wellness enhances mental and physical wellness.
I would describe the connection of spiritual wellness as faith in what may come, diminishing our fear of death and disease. Prayer is a good example. Spiritual wellness enhances mental and physical wellness.
Sunday, January 8, 2012
Loving Kindness
In practicing the “loving kindness” exercise, I found it difficult to focus for an entire 15 minutes. The portion of the practice to think of someone we have great love and tenderness for and allow these feelings to flow within us was relatively easy for me. I had taken a class called “heart math” at work and this class had us choose something that made us happy and think of that thought while focusing on our breathing. The part of the exercise that asked us to think of someone we love that is suffering was not as relaxing. I think I would have to practice this a few more times before I could say whether or not I would recommend it the exercise to others.
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