Unit 10 Reflection of Unit 3 Blog

Hello,

I read what I wrote in Unit 3.  For my physical goal, I wished to bring down my cholesterol level.  I will most likely get a blood test this month, so, I am not sure.  However, I can tell, I did not cut out t he cookies.  I just love them too much, particularly, shortbread cookies dipped in coffee.  It is simply delicious.  I won't beat myself up, though.  Spiritually, I did get to church a few times in the month of August.  I continue to pray, believe, have faith in a Higher Power.  However, that is work, as well.  Somedays, I am grateful, other days life just seems so hard.  Psycholgically, I have remained about the same.  I just went through a break up just within the past week.  I was dating a man for about nine months, and ended the relationship.  I was sad, but this time around, I seem to be able to keep functioning. I may get sad at the end of my day. However, this time, I am doing much reflection, and am able to rationalize that I must surrender to God's will.  Whatever he has in store for me that is what I will do.  In summary, this class helped me a great deal that way.  I believe I have more emotional intelligence.  Hopefully, I will be able to incorporate this new found faith, and assist others when they are down.  I will continue to reflect back on this class.  It  has helped "ground" me tremendously.

Unit 9 Project

Unit 9 Project

Introduction

In America today, there is a growing frustration with health care.  Health care reform, as it is, may fail to evolve medicine into an integrative process. In the very near future, every American must have health insurance or pay a penalty.  This means that many Americans are faced with the decision to choose whether or not they will participate in their own health.  The current American healthcare system is flawed for lack of a better term.  Americans continue to view Western medicine as the singular authority for their health and well being.  Many Americans view illness as something that happens to them, something that is out of their control.  They view themselves as the victims of their own fate when in actuality this is farthest from the truth.  Every American is capable of changing their view on health.  That is why it is important for a health and wellness professionals to develop psychologically, spiritually and physically.  The practitioner is the key to the healing process.  If we are to take on the healing roles and responsibilities for the patients we touch, it is vital that we go beyond “book learning” and explore all of the facets of our lives; the psychological, spiritual and physical.  We must not only believe in what we are teaching our patients, but we must live by it each and every day.  It should become a way of life for us, as the practitioner. 

The areas that I need to develop as a professional in integral health and wellness include mindfulness, and nutrition.  I have mentioned these two aspects of integral health in previous blogs, and discussion boards.  They are my areas of weakness.  However, in the following paragraphs, I will discuss my own assessment, goal development, practices for personal health, and commitment. 

Assessment

Dacher explains in his book there are six principles to integral assessment.  The first one is to alleviate needless suffering and promote human flourishing.  The second principle is making a distinction between short term relief of needless suffering and permanent relief.  The third is integral health recognizes the distinction between immediate pleasure and long term.  The fourth principle states that psycho spiritual development is essential for integral health.  The fifth principle states that integral health relies on deep listening and guidance.  Lastly, the integral assessment addresses the lines of development that are relevant to the circumstance (Dacher, 2006). In my psychospiritual flourishing, I need work in certain areas.  Dacher explains that conative refers to the source and character of our motivations.  Most of my motivation is by survival needs.  Truthfully, I rise in the morning because of survival needs.  I must feed myself, my children, and animals.  This is instinctual.  I feel I am weak in the area of spiritual, wholeness, and oneness.  I am not certain of the motivation of my current actions, but I can state that they lack a loving kindness and compassion quality. This is an area that I must work on.  My cognitive level may be slightly stronger.  I tend to reason seeking a larger truth.  I am not as reactive as I once was.  My knowledge is predominantly acquired through logic and reason.  Emotional development is the last aspect of psychospiritual flourishing.  I feel that I have gained some strength in this area with age.  My emotional life is no longer dominated by my uncontrolled desires, anger, fear, and insecurities.  I regress every now and then.  However, I seem to be able to obtain a more neutral state in my emotional life as I age. 

I assess my physical health to be relatively good.  On a scale of one to ten, with ten being the best, and zero being the worse, I rate my nutrition as a six.  I do refrain from certain foods I know are not good for me.  I do not drink soda, or if I do, I consume it very rarely.  I do not eat a lot of red meats.  I have incorporated nuts, beans, and vegetables into my daily diet.  I do not eat out a great deal, but cook for myself and my children.  I also drink a lot of water.  I have a water cooler at home, and drink from that.  I love the taste of the water, and find it easy to stick to drinking since I enjoy the taste. I rate my level of fitness of six to seven.  I have been physically active ever since I was a child.  I have always incorporated physical activity into my days.  I enjoy physical activity, and have entered many challenging races, such as half marathons, marathons and triathlons.  However, I tend to “stick” with what I enjoy.  I tend to stay away from activities I do not enjoy, such as weight training.  This is an activity everybody should engage in with age.  However, I simply do not enjoy the activity.  Another aspect I incorporate into my physical health is ingesting fish oil, vitamin C, and a multivitamin.  I feel this is a preventative health measure and believe it has kept me from getting a cold or flu. 

My interpersonal flourishing is an area that requires some work.  I feel I am beginning to have a personal relationship with myself.  Ever since I divorced, I am beginning to enjoy my own company. I am beginning to realize there was no reason to ever not like myself.  Therefore, the relationship with me has been improving since I have been single.  My relationship with my sons is also improving in some ways.  I feel I am a source of comfort and rest for them.  This is something I wanted them to have since divorcing.  There was a great deal of arguing in the home, which is not a healthy environment.  Since my divorce, that is no longer an issue, and I am proud of being able to provide that.  I would like to focus more on my work/career and valuing it more as a meaningful part of my life, rather than simply survival.  This is important to me because I find that my sons will be out of the home someday, and I would like to find meaning in something other than their well being.  I am a giving person, and find much fulfillment in helping others.  If I am to do that in my work, that would be of tremendous value to me. 

Goal Development

1.      My goal for the spiritual aspect of my life would include to end the needless suffering in my mind, and to promote health and spiritual flourishing. 

2.      My goal for the physical aspect of my life would include having greater mindfulness as to what I am putting into my body.  The ultimate goal would be to attain a greater level of physical health by incorporating healthy food choices into my daily life.

3.      My goal for the psychological aspect of my life would include having meaning and fulfillment in my service or career. 

Practices for Personal Health

I will begin with my first goal the spiritual aspect of my life.  I continue to suffer needlessly by the negative thoughts in my mind.  I firmly believe that this needless suffering is preventing me the opportunity to gain health, happiness and wholeness.  The first strategy I would incorporate is daily practice of psycho spiritual health.  I can do this by first practicing loving kindness and then subtle mind.  As I practice loving kindness, I will begin to notice that it will take the focus off of my incessant chatter about “me” in my mind.  I will soon begin to focus on others, and how I can help them.  Secondly, practicing a subtle mind, I will be a witness to my thoughts.  If I practice this on a daily basis, I can witness these thoughts, acknowledge them, and practice into a calm abiding mind.  I believe if I could begin these two practices a few minutes every day, it will soon become a habit for me, and will lead me to better holistic health. I would like to practice these two methods first thing upon rising in the morning.

The strategies I will implement for the physical aspect of my life are perhaps more challenging.  Our physical bodies are our temples.  We must care for them on the outside if they are going to flourish.  The first strategy I would like to incorporate is to change my mind set about food.  If I remember or contemplate on my physical body as a temple or something sacred, then I believe I would be able to place more healthy food into my body.  If I contemplate that I care for my physical body by physical activity, then I should feed and water my body with nourishing foods.  It is as simple, yet as difficult as that.  The second strategy I would implement includes keeping a food journal.  I believe if I begin to write down what I put in my mouth in a twenty four hour day, then I will begin to be more aware of what I am doing to my body.  I also feel that allowing one day of indulgement may be beneficial and not deprive me of foods I love.

The strategies I would like to incorporate for the psychological aspect of my life are probably the most important to me.  Relationships with ourselves and others have the greatest impact on our health (Dacher, 2006).  Relationships can be either toxic or bountiful.  Love does not at first mean merging, and surrendering to another person, rather it is a high inducement for the individual to ripen, to become something in himself, to become world in himself for another’s sake (Dacher, 2006). I feel that is a profound statement, and one of which I truly believe in.  When we engage in an intimate relationship with another, we should not surrender part of who we are, but rather aspire to be even better.  Two strategies I would like to incorporate into the psychological aspect of my life include finishing up my bachelors degree in Nursing.  I suppose it could be considered a goal, however, I look at it as a strategy to better serve others in this world.  The second strategy I incorporate would be to re-evaluate my current job.  Perhaps, I simply need to change my attitude regarding my job as a healthcoach for a health and wellness company.  Perhaps it will be time to search for a career for which I will reach great fulfillment in helping others. 

Commitment

As a professional in health and wellness, I will need to remind myself and patients about principles of success.  One strategy I will implement is saving this document, and coming back to it on a quarterly basis or monthly basis.  I could also print out this document and keep it close at hand, reading and reflecting upon it on a monthly basis. If I wish to incorporate integral health in others, I must incorporate integral health in myself.  I cannot expect from others what I don’t expect or commit myself to.  Other strategies I will use include having integrity, optimism, and a positive attitude.  I believe those three qualities are essential when committing to a goal. 

 

            Reference

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

           

 

Meeting Aesclepius

I listed to the above mentioned MP3 player again.  I cannot connect with this one.  I must say that when I listed to it again, I was tired.  In the beginning I am able to focus on a wise person that was once in my life.  However, after that, my mind begins to wonder and think of other events, and think about this wise man. Even though he seems wise to me, he was only human, and had many "monkey chatter" thoughts as well.  I enjoyed reading Dacher's book, however, the mindfulness meditations have not helped me so far.  I think much of that is simply due to the fact that I am not ready to go into contemplative meditation.  Maybe someday I will.  I really hope so, because I truly believe in it.  During my days at work, I am always listening to New Dimensions Radio.  I constantly am listening to positive affirmations radio, or listen to tapes when I go to bed.  However, I am just not ready for meditation.  I suppose it is like beginning a new exercise, or making a lifestyle change, I know it will be beneficial for me, but I am in the precontemplative stage of change. 

As to the second question. Absolutely.  As a health and wellness professional, I truly believe you have to develop your health psychologically, spiritually, and physically.  I don't think I would be able to provide smoking cessation health coaching to my members if I was a smoker.  It is just common sense.  We are all a work in progress. 

Loving Kindness and Assessment

I read and practiced the loving kindness on page 93.  I feel that somedays, I actually feel this way even without specifically focusing on it.  When I wake up in the morning, after my grumpiness/sleepiness wears off, I think about the rest of the world.  I watch the news, and see many serious events, and tragedies.  I pray that others gain freedom from suffering.  I am a registered nurse, so most of my day revolves, around discussing health events with patients.  I wish them health, and happiness.  A goal I have everyday is to assist others.  I may not know exactly how I will do this, I but I want to help others. I don't want to focus completely on myself.  So, in a way, I think some of these thoughts on a daily basis.

In the assessment, I find that I need to focus on the psychospiritual.  I actually feel lacking in all areas, but beginning with psychospiritual would be first, and I feel the others would follow.  This is the same area for me that needs growth and development.  I truly would like to aim for an undoubted faith.  I want to wake up everyday with hope, belief and faith in a Higher Power. I want to believe I am not alone.  I feel if I had a strong psychspiritual connection, then my other levels, biological interpersonal and worldly would follow.  Now, don't get me wrong, I am not a "glass is half empty" person.  I try to remain positive, through out the day, and particularly with this class.  However, I want to wake up feeling positive.  Usually, when I wake up I am tired.  I want to be enthusiastic about starting my day.  Honestly, I do not feel that way as soon as I awake.  I would like to wake up as a child does when it is Christmas Day.  Is that a pipe dream?  I hope not. Perhaps this class will help me. 

Unit 5 exercise

The connection between spiritual wellness and physical wellness is manifested in my life by my running.  I believe that when I run, I am truly myself.  I am like a dog running in a field, no particular destination, just simply enjoying the run.  I do not experience everytime I run.  But when I do, I think that there is no where else I would rather be at that moment.  I think there is nothing else I would rather be doing at that moment.  Sometimes, I am truly my happiest during a run.  I am me. 

Subtle Mind

Hi, I attempted to complete the subtle mind twice.  Once I did it before I went to bed, and the other time, I tried it when I was almost done with work.  I felt a little more success with this exercise than the Loving Kindness.  I focused on my breathe and was able to set a focal point when I closed my eyes.  I focused on the point. Random thoughts entered through out the exercise. Sometimes I was able to allow them to dissipate, but other times, my mind focused on the thoughts instead.  I do believe this is an exercise that takes much practice to reach a "still" mind.  Where I was able to relax and focus on breathing.  I was not able to still my mind.  I would like to practice this exercise more.  I actually do believe practice of an exercise such as this may have a positive impact on my physical well being.

Mental workout

I would guess that a mental workout would be similar to a physical workout. However, instead of exercises the muscle of the body, we are exercising the muscles and neuropathways of the mind.  It is just as important if not more so to perform a mental workout as it is to do physical exercise everyday. Some ways of doing a mental workout include prayer, meditation, guided imagery.  This focus on the inner life can help us to be better people. 

unit 4 loving kindness

Hi, 

I listened to the loving kindness audio.  I found it to be relaxing.  However, I had a difficult time remaining focused. My mind tends to wonder. I think I have a little ADD.     I must practice this exercise more often in order to gain some experience in it.  I don't like to think about people who are suffering either.  Sometimes, that tends to get me more anxious than before I started the exercise.  I found this exercise beneficial and would recommend it particularly to those Type A personalities out there.

My goals/ and steps to reach them for Mind/Body/Spirit

My goals for my physical health would be to bring my overall cholesterol down below 200mg/dl.  I will get my complete blood work up in September.  I think I could probably bring it below 200.  It was 221 the last time.  A step I could take to reach this goal would be to eliminate cookies in the morning when I drink my coffee. I do like dunking any type of cookie in my coffee in the morning. I only have maybe 3 or 4 cookies. I believe, however, processed foods are contributing to my high cholesterol.  I will make it a goal.  Spiritually, I suppose I would like to like to go to church more often.  I always feel much better when I attend church.  I can make a goal, by choosing to attend church at least two times next month.  Good idea.  Psychologically, I want to remain emotionally/mentally/intellectually stable.  When I went through my divorce, I remember falling pretty hard down that rabbit hole.  Currently, I feel I am climbing and about 1/3 of the way back up the hole.  I never want to be that sad again.  Unfortunately, I realize I probably will.  However, maybe next time, I will be more prepared to understand and have the insight to help myself to get out quicker. 

I listened to the relaxation exercise.  Honestly, I think I fell asleep. So, is that good or bad? I put it on as I settled in for my night's sleep. I attempted to visualize, but it was difficult to visualize the "colors" and places in the body.  When he mentioned the spine, I remember thinking of seeing an open spine, as in babies born with spina bifada.  It did not relax me, I started to get a little upset. My mind calmed down, but I am certain not the way it should have.  I had a hard time, doing everything he said as well.  I just did not pay very good attention. I suppose I need practice at this. thanks for not judging.

Unit 3 Blog Reflections

Based on my reflections, how would I rate my physical well being?  Well, I would rate it on a scale of 1 to 10 with 10 being the optimal physical health as a 6/10.  I run 4 to 5 miles about 5 days/week.  I walk my dog frequently through out the day.  I have been active all of my life. I enjoy being physically active. It is something I don't ever wish to stop.  However, even though I am of normal weight, and fairly physically fit, my cholesterol is elevated and has been for most of my adult life as well.  My total cholesterol is over 200.  My HDL, which is the "good" cholesterol has always been great. Unfortunately, my LDL, which are the "bad" cholesterol have always been above normal.  I exercise, but my diet is not the best. I realize that as I age, I need to incorporate healthy eating habits more into my diet.  Unfortunately, there is a huge genetic component of heart disease and high cholesterol in my family.  Therefore, I cannot honestly give myself a 10 out of 10 on this scale.  How would I rate my spiritual well being? Probably another 6 out of 10.  I consider myself to be very spiritual.  I think of a Supreme Being all of the time. I pray a great deal through out my day, and attempt to live by what I believe in.  However, I fall short everyday as well.  I don't attend church every Sunday.  I don't make my children go to church.  I think if I were higher on the scale, I would be more involved in my church.  I simply am lazy, and that is my only excuse not to attend a church.  I consider my psychological well being to be another 6/10.  While I believe that I am very in tune to see how thoughts affect our lives, I struggle every day to think positive thoughts about myself and life.  Unfortunately, I did not grow up with the luxury of parents who built positive self images in their children.  I remember being taught to only speak when spoken to, I was not allowed to do many extra curricular activities my friends did, and never really had an opportunity to realize my strengths until I became an adult.  I would not consider that I was abused.  However, I do struggle every day to remove the "gremlins" from my mind before I begin my day.  I can be shy, and I do not like confrontations.  I am attempting to be more assertive in life, but find that I do doubt myself everyday.

Hi, Welcome to my sight. I hope by the end of this class, I will have an adequate blog that will look like the rest of my class. Thank you for your patience. I will continue to attempt not to get too stressed out over this

i feel extremely upset at this moment. I have spent a few hours trying this blog thing, and it is just getting me very upset, and frustrated, far from peace, and tranquility. This is what this class is about? integral approach to health and healing? I feel very upset, and disconnected right now, and isolated, not able to ask for assistance.