Final Assessment

Overall, this course was very beneficial. I have expressed my inability to practice meditation throughout the course but it’s not because I don’t like it. I believe that there are other forms of meditation that will suit me better. For me, meditation is something that will help me become more productive and I feel that engaging myself in something that I enjoy and not forcing myself into something that I’m not comfortable with is much better. For instance, painting and drawing is one that I consider a form of meditation. This is something I plan to do more often. I have not implemented the activities I planned for myself yet but I am working on it. I have my family’s support so I know that I won’t fail. It’s been a great pleasure to be a part of this class and I wish all the best to everyone!

Unit 9 Final Project

Integral Health

Life in today’s modern world is very complex and full of detours that often prevent us from achieving an overall feeling of wellness. Every day people make choices that can affect the longevity and the quality of life. An exemplary measure of good health is being fit physically, mentally, spiritually, emotionally and socially. According to the World Health Organization (WHO), health is defined as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity (who.int, 2011). Wellness is a constant process of awareness toward a more successful existence. Lifestyle is determined by each individual; therefore, wellness can be achieved by making lifestyle changes. Although most of the ideas about staying well are the same for all people, health and wellness program is not a one size fits all. It needs to be tailored to the individual’s needs. On the same token, as important as it is for individuals to achieve optimal health, it is also crucial for health and wellness professionals to incorporate the same practices in their own life. Health care professionals serve as role models. Those who follow their own advice create awareness of health issues through their practices and provide better counseling and motivation to their patients. Health professionals should practice what they preach or better yet practice what they teach. Patient education is a corner stone of the health care profession. If a health care professional cannot lead by example then they would not be good educators since they are unlikely to be effective at promoting good health practice.

Assessment

            Adopting positive lifestyle changes to live a healthy life is sometimes not easy as it seems. Life is full of stressors that can compromise the health and the very existence of our being. Stress can impact our health in many ways and physical appearance can sometimes overshadow what is truly going on inside our body. Being truthful and accepting your self is the key to health and happiness. Acceptance allows us to love our self and extend our love to others. How does my health measure with regards to my physical, psychological, and spiritual well-being? Personally, I consider my health as a work-in-progress. There is always room for improvement. In general, I likened our health to cars; our body needs regular maintenance in order for it to stay reliable and in good condition. In order to maintain good health, I need to focus on all aspects of my well-being and address each of them accordingly. At the age of forty-two, I am grateful to have the physical abilities that unfortunately others may not have; however, it does not mean that I am conditionally and physically fit. It is a known fact that as we age, our body naturally deteriorates and sometimes loses its ability to fight off illnesses. Obvious reasons dictate us to follow common sense and engage in some kind of physical activity but lack of mind-training prevents us from accomplishing what we set out to do. Activities encourage the development of the physical dimension and discourage bad habits such as smoking. As a smoker, I have placed a limit on my endurance and other capabilities. Based on my level of fitness or lack thereof, I would rate my physical well-being a five. My psychological and intellectual dimension is by far the most cohesive. Unlike my physical body, my mind is always running a marathon. I am actively striving to expand and challenge my mind at home, work, and school. I would rate my psychological well-being an 8. Spirituality and religion are important components of personality and identity development because they give us meaning and purpose in life (Schwarzbaum and Thomas, 2008). In addition, spirituality has also been used as a source of support. I am aware of the importance and the benefits of being spiritually involved; however, this is the area that needs the most attention in my life. For this reason, I would rate my spirituality a four. As a catholic, I know my duties and obligations when it comes to my family and my community but I lack the involvement that would foster a greater relationship and experience.

Goals

As I attempt the wellness path, my goals are to enhance all the aspects of my well-being. To start, I need to incorporate exercise in my daily activities. Exercise does not have to be rigorous but enough to encourage attention, desire, and participation. The main objective is to promote the idea of exercise. A low intensity exercise such as a walk to the park can improve mood and increase energy. In time, this can progress to a trip to the gym. A smooth transition when dealing with lifestyle changes is often acceptable rather than abrupt change. Physical inactivity has repercussions. Physical inactivity can lead to chronic diseases such as diabetes, cardiovascular disease, osteoporosis, cancer, and even early death. Physically inactive people are twice as likely to develop coronary heart disease as active people. People who are overweight are more likely to suffer from high blood pressure, hypertension, and may increase the risk of developing several types of cancer such as cancers of the colon, esophagus, and kidney (healthyamericans.org, 2011). There are a lot of benefits of exercise. Exercise promotes creativity, productivity, improves memory, increases self-confidence, makes you feel happier and better about yourself, calms your mind, and improves the mind-body connection (Pawlik-Kienlen, 2007). Exercise can change my mind set by seeing obstacles as challenges. The mind and the body are interrelated and inseparable entities. Besides aesthetic appeal, the psychological benefits of regular exercise can be very significant. Psychological effects of exercise include improved self-esteem and greater sense of self-reliance and self-confidence, improved mental alertness, perception and information processing, increased perceptions of acceptance by others, decreased overall feelings of stress and tension, reduced frustration with daily problems, and a more constructive response to disappointments and failures (absolutefitness.co.uk, n.d).  Spirituality plays a vital role in our mental health. Being spiritually involved in my aspect of well-being will give me an opportunity to develop a higher consciousness and provide a sense of balance. Regardless of one’s religious or spiritual beliefs, the spiritual journey leads to greater self-awareness, consciousness, and compassion for others. “Religion and spirituality often contributes to a sense of being part of something larger than ourselves (Plante, 2008).”

Practices for Personal Health

The body’s natural relaxation response is a powerful antidote to stress. A couple relaxation techniques that I would benefit greatly from are deep breathing and visualization. Deep breathing can help bring my system back into balance by reducing stress hormones. Visualization technique has been proven to relieve pain and speed up the healing process. Visualization will help me gain a greater insight into my own self.  In addition the calming physical effects of deep breathing and meditation, they will also help increase my energy, focus, and boosts motivation. Motivation will enable me to engage in other physical activities. I’ve always loved to dance. An aerobics class that includes dance moves will be an ideal form of exercise. The idea of heading to the gym or a doing an outdoor exercise is often less appealing to me. I also prefer to exercise alone since I find health clubs intimidating. I would create a short work-out regimen such as stretching exercises that I can fit in my daily schedule. To flourish in my spirituality, I would start to pray more and attend mass more often.

A daily log book can be an important tool to measure my progress. My daily log book would be a reflection of me as a person. Support from my families and friends are also very important. Maintaining my long-term practices for health and wellness will come from social support. Social support is crucial in in the development of our well-being. All of our needs must be addressed in order for our minds and bodies to coordinate effectively.

References

Anonymous. (N.D). Psychological Benefits. Retrieved April 28, 2011 from http://www.absolutefitness.co.uk/articles/psychological_bfits/index.htm

Dacher, E. (2006). Integral Health. The Path to Human Flourishing. Basic Health Publications, Inc.

Health Impact of Obesity and Physical Inactivity. (2011). Retrieved April 28, 2011 from http://healthyamericans.org/pages/?id=244

Pawlik-Kienlen, L. (2007). The Emotional Benefits of Exercise: The Health Benefits of Fitness Include Self Confidence & Insight. Retrieved May 1, 2011 from http://www.suite101.com/content/treadmill-fitness-for-mind-soul-a30734#ixzz1LE1zazQ6

Plante, T. (2008). What Do the Spiritual and Religious Traditions Offer the Practicing Psychologist? Retrieved May 2, 2011 from http://www.psychologytoday.com/files/attachments/34033/pp2article.pdf

Schwarzbaum, S., Thomas, J. (2008). Dimensions of Multicultural Counseling: A Life Story Approach. Retrieved May 2, 2011 from http://www.sagepub.com/dimensionsofmulticulturalcounselingstudy/04/intro.htm

WHO. (2011). Re-defining “Health”.  Retrieved May 1, 2011 from http://www.who.int/bulletin/bulletin_board/83/ustun11051/en/

Final thoughts on Meditation

I can honestly say, I didn't give the meditation exercises a chance. I was very skeptic about meditation since it is something I've never done before. Sure I've heard about it before and was told of the countless benefits it could bring but practicing it requires involvement and if you are not open to the idea and your heart is not in it then you won't benefit from it. The resistance held me back. However, I did like the Loving-kindness in particular. The lovingkindness meditation practice is learning to cultivate love for ourselves and others. I think in this exercise, I did not have to force myself to get involved. I am a very giving person by nature. But loving-kindness is not about setting ourselves aside by becoming martyrs, it's more about recognizing the needs of others. Accepting myself is loving myself. By learning to love myself allows me to extend love to others. Loving-kindness has no restrictions.... meaning it does not end with our family and friends and it does not depend whether one deserves it or not. We are all interconnected from a web of kindness whether it was given directly or indirectly and anyone who contributes to our happiness in any way deserves gratitude and respect in return.

Although the meditation exercises were not fruitful for me this time around, I can't say I shut down the idea of meditation completely. For as long as there is a spark of interest and motivation, I know I can pick it up in the future. Knowing the exercises is a benefit itself!

One cannot lead another where one has not gone himself

The saying means "Practice what you preach." We cannot give advice on something we have no knowledge of for it would be like the other saying "the blind leading the blind."  Last month, I took one of my bulldogs for a routine check-up. This time we were greeted and checked in by an unfamiliar face. I guess the tech is new to the vet's office or it must have been a long time (at least 6 months) since we've seen our vet. She weighed Mushu and shook her head. We already knew what she was thinking...our dog is overweight! But to hear the words "Your dog is fat" sounded unpleasant to our ears especially coming from someone we've never met before and from someone who is clearly showing a serious weight problem herself. My husband and I just looked at each other and ignored her comment. When we got home, my husband could not help but make a comment to what was said in the office. I knew he was going to bring up the fact that the vet tech needs to lose more than a few pounds herself. Now, I don't mean any disrespect to anyone. I am just trying to show my husband's point of view. I think that sensitive issues like this whether it's about people or your pets could have been handled in a positive manner. I guess she could have said "Your dog needs to lose weight for her own sake. I know it's hard speaking from experience.........It would been more acceptable to hear something to that effect." Her comment was just adding insult to injury. I've always believed it is best to lead by example. Anyway, Mushu was put on a diet and is being monitored everymonth. We will find out on Friday if we are making any progress.

As far as the exercise "Meeting with Asciepius", all I can say is this week was a difficult time for me and I could not indulge myself in any form of meditation. I was told it might help but my mind is too occupied and I know myself well enough that it won't work no matter how hard I try. Well, maybe I'll hear some good news from my vet on Friday. That should cheer me up a bit! 

Universal Loving Kindness and Integral Assessment

 The universal loving kindness exercise is very heartwarming. I do believe that love should have no bounderies.

The integral assessment is more soul searching. I do have some interpersonal issues that have been the source of my stress lately. Confronting them and making the wrong decision is what's stopping me from facing them right now. One thing is for sure, I am not ready to face these issues. I don't like reacting to situations right away although these have been brewing for a while now. However, I prefer to step back, analyze the whole situation, and give myself more time to think before making my decision. Interpersonal is also the area of my life that needs growth and development but until I can resolve my issues then I can't really move on.

Loving Kindness vs Subtle Mind Exercise

Last week's meditation on loving kindness didn't go so well but the subtle mind exercise was more fulfilling and satisfying tonight although I failed tremedously on my first attempt yesterday. As always my mind kept wandering and my concentration is some place else. I had a midterm, a project, and 2 assigments all due to day which I successfully finished and since the stressful part of my day is over, I decided to try the subtle mind exercise once more to see if there is any change on the outcome. I honestly did a lot better this time around, I guess because I am much more calmer. A big part of that as well is that everyone is in bed so I am not constantly pulled in different places. I am very skeptical about meditations since I personally think that it's taking time away from me...you know things (chores) that I should be doing other than meditating. If you really think about it, I should consider this "my time" to unwind, to reflect, and be stress free for a few moments.......I have not given up on these exercises yet. In time, I know I will succumb to the idea of meditation.

Loving Kindness

Practicing loving kindness begins by learning to love your self first, however; at times it is hard to do if you don't feel complete.

I imagined my youngest son in particular when asked to picture someone I loved. He is temporarily staying with my ex-husband while he finishes school. The sense of spaciousness comment made me feel empty without my son in the house so the track made me feel lonely and uptight instead of relaxed. With all these thoughts running in my mind, my concentration is just next to none. My emotions got the better of me. I love all my children dearly and at the moment, our home is not complete.

Mental Workout

Mental workout can help streghten our mind by keeping it active. With training and regular practice, mental workout can enhance our learning ability. Advancing age affects our memory and cognitive abilities but if we stimulate our mind then we can minimize its effects or even improve it.

Everyday life challenges can affect how our brain processes information.  From the moment we wake up until we go to sleep at night, our brain keeps on working. In this day and age, we are all immobilize by all the comforts advance technology can offer. Sedentary lifestyle imprisons not only our physical self but our mind as well.

Like physical fitness, cognitive fitness is necessary. Our day to day routine becomes ordinary and less challenging as time goes on, therefore; we must find new interests to stimulate our minds. A break in the routine will help keep our minds active. For instance, we can learn to play a new instrument, do crossword puzzles, or maybe even learn a new language.

Reflections

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

I would rate my physical wellbeing as 6. Although most people have said I don’t look my age, I feel older inside. The daily stress at work, home, and school has slowly taken a toll in my overall physical state. I just don’t feel as energetic as I should. I am not an active person which is one of the main problems I have and should work on. I am not spiritually in touch with myself so I would rate it 4. It’s not that I have lost faith, I just don’t practice it. What I meant by practice is I don’t go to church nor do I pray. I was raised a Catholic but when my family emigrated here from the Philippines, I stopped attending Sunday masses. I still have strong faith and I don’t think I would lose that just because I don’t physically go to church. As far as psychological well-being, I would rate it a 9. I have to be psychologically fit in order to fully engage in my daily tasks at work, home, and school.

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

I need to exercise! I have to stop making excuses and trying to avoid or commit to any type of physical activity. My excuse is “I don’t have time.” I feel that I don’t have enough time in a day to finish what I need to do but I have to work on setting aside some time. I became I member of 24 hour fitness thinking that by paying a membership fee will encourage me to work out during the week. Nope…didn’t work and I cancelled my membership since I have only used it once in the course of 6 months. Spiritually, I need to start praying again and maybe go to mass even if it’s not every Sunday. I remember how good it felt just to see the people around me in church. I rated myself a 9 psychologically, but I can be a ten if I stop procrastinating and plan ahead of time. It can be overwhelming at times when I have so many things to do all at once.

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

I can start walking with my daughter. Unlike me, my daughter goes to the gym at least twice a week or at least walk if I can’t take her. This will not only give me the physical activity that I need but also a chance to catch up with my daughter. Plan ahead and stick to my schedule is what I need to do to achieve my perfect 10 psychological state. To start, I will work on my spiritual well-being by saying prayers at least once a week.

4.          Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)

The rainbow meditation didn’t work for me. It was hard to concentrate. I guess because in reality we are currently experiencing an awful weather and I can hear the rain in the background. It’s been raining and its very windy for the past week now and the power has been intermittent. I’ll try it again next time.

Tough Week!

Quote of the Week:

"Every human being is the author of his own health or disease." (Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.)

This week has been quite a challenge! Work and home has been stressful and I can't wait for the weekend to start. However, as much as I am eager to start a relaxing weekend, I really could not think of something different to give it a nice jumpstart. We have 4 dogs so it's really hard to getaway due to the costly expense of boarding, so going out of town is out of the question. Any suggestions? My boss took the day off yesterday and told me he needed a mental health day. I thought it was an interesting concept. Maybe that's what I need!

 

 

Welcome

"If we want a rainbow, we must first learn to put up with the rain (Anonymous)"

Life is full of surprises! And that is what makes life interesting.....sure we all make mistakes along the way but we'll only fail if we stop trying.

Welcome to my blog. I consider myself a private person, so blogging is something I may struggle with. We have numerous students in the class that are pro's on blogging and I truly enjoyed reading their posts.

Well, I am hoping to get better at this by the end of the term and I hope to bring laughter as well as inspiration to the readers.

Thanks for visiting!

Autogenic Training Technique

Autogenic training technique is based on the notion of passive concentration and a means of controlling stress by training the autonomic nervous system to become relaxed (holisticonline.com, 2007).

This stuff actually works! I am the type of person that cannot sit around. As a mother of 3 children, I am constantly moving. This relaxation technique is really helpful. My first try the other day was unsuccessful because my dogs were snoring (although it was cute) so loud I could not concentrate.

I will try to use imagery next time to see if it will enhance the effects of this technique.

Flex Seminar

It's disappointing that there is only 1 flex seminar time offered for this class. I was under the impression that flex seminars are offered at different times to accomodate most student's schedule. Unfortunately, I would still be at work when the class is in session for both my classes this term. Although the seminars are no longer graded, it is still one of the best ways to interact with the students and professors especially if we have questions that need immediate answers. I will try my very best to attend if  "work" permits.