Unit 10

* Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas . How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not?

According to my blog, in unit 3 I rated my physical well-being as a 8, my spiritual well-being as a 9 and my psychological well-being as a 9. And although I have really enjoyed the course, a few months is not long enough to see a drastic change in these three areas; so I continue to rate myself as I did in unit 3. My future hope is that with continued practice I will see growth in these areas of my life and this course has given me many wonderful tools to aid me in that growth.

* Review the goals and activities you set for yourself in each area. Have you made progress toward the goals? Explain.

I have made progress towards my goals. My serenity level has increased and my kindness has as well.  I will continue to be dedicated to my progress towards these goals as well as always make time for the cherished practices that bring my closer to them. 

* Summarize your personal experience throughout this course. Have you developed improved well-being? What has been rewarding? What has been difficult? How will this experience improve your ability to assist others?

I chose this course because I am always looking for ways to increase my overall wellness and health. I have enjoyed his course and feel that it has taught me a lot as well as it has given my useful tools to continue to grow as a human being . As far as developing an improved well-being, I think it will take more time to really see the impact of what this course has taught me. I think the most rewarding portion is having the new tools this course offers. I think they give the gift knowledge which is power. The most difficult portion was defiantly the subtle mind practice. But I do think in the long run it will be very valuable. In the area of helping others, this experience has opened my eyes to many new practices and avenues to assist others.  For example, when using the integral approach to counseling, when a client complains about headaches there are many possibilities that should be addressed; not just biological factors. 

Overall, this course has been wonderful and very enlightening. Thanks to everyone for the support and input. Best of luck to all on their journey!

Janena

Week 9

1. Introduction:
   Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?

It is important for health and wellness professionals to continue to develop psychologically, spiritually and physically because the overall idea within health care is to care for human beings in a complete and thorough way. Professional cannot do that if they themselves do not strive for total care of themselves. One cannot give away what they have not acquired; in this case health and wellness (Dacher, 2006). It is through psychological, spiritual and physical evolution that the professional now has something to give. For me, To achieve my goals personally and professionally I need to continue to evolve in all areas mentioned. Psychologically, I aim for balance and serenity. I continue to develop through the use of meditative and visualization practices (Dacher, 2006). Spiritually, I have a solid relationship with my higher power whom I chose to call God. This relationship grows daily through prayer/communication. Physically I struggle a bit. It is not that I am not active, I am just not doing things outside of my normal routine. To remedy this I have joined my local gym and will start with a trainer in a few week. 

2. Assessment:
   How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

The way I assess my health psychologically is in how balanced I feel and my serenity level. If I feel stressed or anxious with no real direction within it I know I am not balanced. If I feel awkward or generally uncomfortable I know I am lacking serenity. When either of these issues arise I turn to prayer and meditative practice to help rebalance and find peace. I score my wellness in this domain relatively high as of now.

Assessing  my health spirituality is based off a feeling. If I feel disconnected with my higher power, I pray. For me it is that simple. I score my wellness in this domain relatively high as of now.

My physical health is assessed not simply by the lack of illness or pain. It is assessed by how I feel overall. Do I feel good? Do I feel I am getting enough exercise? Am I comfortable in my skin so to speak? If feel balanced physically overall, I continue what I have been doing to achieve this balance. If I do not, as I do not know, I take some time to figure out what area of myself physically is lacking and devise a plan to focus on that area. For example, if I am feeling tired more than normal I will start walking in the evening to see if I can infuse my body with some positive energy.  I score my wellness in this domain as moderate. Meaning, I have plans to move forward in this area, but currently I feel a bit stagnant.

3. Goal development:
   List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
4. Practices for personal health:
   What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.

I have answered III and IV together below;

I do have goals in each aspect of my life, physical, psychological and spiritual.

Psychologically, my goal is to gain peace and stillness within as well as to develop more kindness and patience. One thing I can do to achieve this goal is to incorporate a visualization practice in to my daily meditative routine. Another way I can move towards this goal is to practice yoga on a regular basis again. This has always helped my still my mind.

Spiritually, my goal is to deepen my connection with my higher power. One way for me to do that is to build faith in him. To rely on him and to ask for what I need. A second way for me to do this is by continuing to pray; but in those prayers asking him to be closer to him.

Physically, my goal is to feel physically fit again. I am healthy and doing well physically, I would just like to take it to the next level. Two ways I have committed to fostering my growth towards this goal is by joining the gym and getting a personal trainer.

5. Commitment:

How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?

Over the course of the next six months I plan on checking in on my goals once a month. I have made a list of what I want to accomplish, monthly for the next six months and over the course of the next five years. This includes psychological, spiritual and physical goals but it includes my academic and professional goals as well. I have posted it on my school bulletin board by my desk. The way I will assess if I am achieving my goals will not just be based on if the task is done. It will also hinge on how I feel. I will check it monthly and check off what I have accomplished and circle what I need to focus on. I am a very visual person and making list and physically checking things off helps me to stay motivated and focused.  

Thanks for reading!

Janena

Optimal Well-being

The two practices that I found to be the most beneficial are the Loving-Kindness practice and the Taste of Human Flourishing Visualization found on pages 144 and 145 in our Integral Healing text.  Both of these practices filled me with serenity, love and positive energy. These practices as well as the subtle mind practice and meeting Asclepius are all practices I implement into my life today. I gravitate towards the Loving-Kindness practice and the Taste of Human Flourishing Visualization, but I know the others are very important as well. 

To foster mental fitness I will continue practice these practices on a daily bases. I will also try to incorporate them more on days I am struggling with peace. For example, if I am having a rough day, I will take a few minutes to engage in the Loving-Kindness practice. This helps me step outside myself and my issues while sending good energy to others. 

Have a wonderful day!

Janena

Meeting Asciepius

Describe your meditative practice(s) for the week and discuss the experience.

I have really enjoyed this weeks practice. It was easy to get into the practice; I feel much more connected to this practice than almost any of the other ones we have done. (I connected with the Loving-Kindness practice too). I chose to create my wise person for my practice so this enabled me to create a relationship with her with no preexisting ‘stuff’. I really like the portion where we visualized the bean of light coming from the crown, throat and heart of our wise person to us. Overall, I think this practice helped my move to the next level in my practice. I really enjoyed it and will continue to practice it!

Explain how mindfulness or meditation has fostered an increase in your psychological or spiritual wellness. How can you continue to apply these practices in your life to foster greater health and wellness?

I personally feel that the increase in my practice has increased my overall serenity. It is psychologically where I feel the impact when I’m lacking in serenity. By practicing daily, I have increased the serenity I already had. To foster greater wellness I will continue to mediate daily and continue to read about the integral approach to healing.

Describe the saying: "One cannot lead another where one has not gone himself” (P.477) How does this apply to the health and wellness professional? Do you have an obligation to your clients to be developing your health psychologically, physically, and spiritually? Why or why not? How can you implement psychological and spiritual growth in your personal life?

The saying basically is saying that unless someone has experienced something they cannot share it with someone else. How this applies to a wellness professional is that they must actively seek wellness and/or have achieved it if they wish to lead others to it.

I do think we have an obligation to our clients to develop all areas of our health. It is truly the only way we can pass it on to our clients.

Some ways I implement psychological and spiritual growth in my own life are through yoga, meditation and prayer. 

Thanks

Janena

Universal Loving Practice and Integral Assessment

I struggled with the universal loving practice. I really like the idea of the practice but I have absolutely no short term memory so I had to refer back to the book a lot and this interrupted my practice. I think that with time this practice will be awesome. I like that it is called the antidote for anger. Anger is one area that I have had to work on intensely through out my life. I can’t wait till I have this practice memorized!  

When I did the Integral Assessment I realized why some might not wish to engage in this style of healing. This might seem silly but the building of the assessment was demanding and perhaps, because I am a bit of a perfectionist (ok a total perfectionist), very time consuming. Moreover, without guidance or a wise healer as our book describes it, I can see how one might give up.

With that said, I found that the line of development that needs the most attention in my world is the fitness line of development in the biological aspect of human experience. Although I do stay physically active, I have no set routine. I used to workout regularly but I have slacked on it lately.  I practice yoga but I do not feel that my practice is necessarily physically challenging; it is more of a contemplative practice.

One thing that I would like to implement to foster growth in this area would be jogging. About six months ago I bought a jogging stroller for me and my daughter so that I could start jogging with her. Yes, I have been very busy with graduate admissions and graduate testing and wrapping up my BS but I never started jogging. So, that is the first thing I would like to do. The second thing would be to start a core workout. Whether that be at a gym or at home with a DVD, I would like to try that.

Janena

Subtle Mind Practice

For me, the Subtle Mind practice is harder than that Loving Kindness practice. I know that the former is longer so that might be one of the reasons; getting my mind to settle for that long is challenging for me. But I will say that I really like what the Subtle Mind practice emphasizes. The witnessing mind is awesome in my opinion. I do not get to that place every time I practice but I do get there occasionally and I really enjoy it.  

As far as spiritual wellness to mental and physical wellness, I am sick right now so physical wellness wise I am struggling. But I am managing to stay positive. Mentally, I feel clearer but I don't know if that is because I finally feel that I am getting in my grove with my 4 classes or what. (week 5! I'm running a little behind on catching my grove, but it's all good). And spiritually, I rekindled my connection with my higher power a few years ago and feel like it just keeps getting better. So, overall, I am well! :)

Thanks for reading!

Janena  

Loving Kindness Practice/ wk 4

*Describe your experience. (Did you find it beneficial? Difficult?) Why or Why not? Would you recommend this to others? Why or Why not?

My experience has been a positive one as of now (I did start this practice Tuesday not Wednesday). I enjoy my 2/15 minute periods in my day that I get to focus on  me and quiet my mind. In the beginning it was a little difficult because I would fall asleep. I hurt my back recently so I have to practice lying down.  But I change my times of day to practice and have been successful. I would recommend this to a friend. I think it puts an overall peacefulness in my existence.

*What is the concept of “Mental Workout? What does the research indicate are the proven benefits of a Mental Work Out? How can you implement mental workouts to foster your psychological health?

A mental workout - In this course a mental work out is defined as time spent concentrating on learning how our minds work/function. For example, with the loving-kindness practice we are working out our minds; conditioning them to fill with loving-kindness. Spending time in a practice like the loving-kindness practice and/or something very similar are ways we can foster psychological health. Anytime we spend time consciously exploring/developing/cultivating and/or encouraging our minds to function in specific healthy ways we are working towards our psychological growth and overall wellness.  

Janena