Hi classmates,
In chap 3 I scored myself an 8 in Physical, 7 in spiritual, and 5 in psychological. I don't know that these have changed this much. I still feel pretty confident in the physical, and the rest as well really. I have started to re-visit a spiritual path I was on once before but from a different perspective. I'm really excited about it actually. My psychological just needs work. It's that simple. I've struggled with it all my life so I'll just have to keep working at it. Now however, I have some new tools to work with.
With that said, I do believe I have done some work on that front. I guess I was still thinking that the changes needed to be sort of "big", but instead, I'm taking one day at a time, and giving myself credit when I make it through the day without feeling guilty, or scared, or panicky from something I said or did. This is how I started improving my physical self, one small accomplishment at a time, and allowing myself credit for that. For me, this, the psychological will be a much harder journey, but I do think that by also going back to that spiritual path from before, it just might work this time. "This time". That says a lot of how often I've tried to "fix" myself. Sometimes, that stupid voice comes up and asks 'what makes you think it will work this time?' Well, it took maybe 10 years of trying again and again before I stuck with an exercise, but now that I have, it's STUCK! I keep reminding myself of that.
I've honestly been a little lazy about implementing the things that will help with my goals using time and commitments as excuses. Again, it's going to be one small step at a time for me. I find writing this blog is actually kind of fun, and I think when it's no longer a requirement, I may be more apt to do it more often. (Sorry Mark)That's one of the biggest things I need to do. Write what I have in my head instead pouring it out on people who may not really need to know all that's going on in my head. LOL.
All in all, I really enjoyed this class. I studied Wicca for several years and felt very strongly about the basics of it's belief systems. This class brought some of that back and has got me looking that way again. During that time I was more focused and calm. As a beginning class, this is my first semester, this was a pretty great way to start. The timing was good, and I've learned some tools that I can carry over into other classes as far as dealing with the stress, and remembering what is important.
Tuesday, June 1, 2010
Tuesday, May 25, 2010
INTRODUCTION
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? There is more to us as human beings than just the biological. To achieve true health the whole person needs to be treated. Especially in todays world of high stress, social isolation, and a never slow down world many of the physical problems we experience are simply a physical manifestation of our mental and or spiritual state. Even today's commercials for depression medication state that “depression hurts”. A perfect mental/physical example.
In the past 9 weeks while taking this class I have had the opportunity to asses the different areas of my life. While I believe there is always room for improvement in all areas, I would say my area for most improvement would be the psychological.
ASSESMENT
Two years ago, I started on journey to improve my health. This included working out, losing weight, and getting in shape. Shortly after there was a major life change that also helped me find my spiritual health, something I hadn't really known was in such bad shape. I felt myself beginning to feel happier and more in control of what and where my life was going. At the time of all these changes I was unaware that I was beginning a path the could lead to integral health. I'm continuing to improve these areas, but have found the psychologically, I have a lot of work to do. Initially, I was so focused on the first two areas, that nothing else really interfered. I was very fond of saying that I felt like the last 20 years had belonged to another person, and I was getting a chance to begin a new one. Having gotten this far, I now have to address the psychological aspect of my life. I've started to let my awareness expand beyond my training and as that happens, more and more “noise” is coming through.
GOAL DEVELOPMENT
I plan on working to quiet my mind, and expand on the loving kindness areas. After having been a wife and mother, I have spent the last 2 years focusing on me. This was a good thing, and something I really needed to do, but now I need to expand outwards. I tend to over think things and somehow make everything about me. It has started to overflow and affect now my physical and spiritual health.
For my physical health, although I've lost a significant amount of weight, I would like to drop at least 10 more pounds. These are those stubborn “last” 10, and I've been struggling for a year. I exercise very regularly but my diet though improved from 2 years ago, it has room (lots) for improvement.
As for my spiritual development I'm not sure what goal I have other than to try to continue with the growth I've recently begun and simply grow a little stronger. I would like to connect more with nature and learn to have a more simple and peaceful life.
PRACTISES FOR PERSONAL HEALTH
For my psychological improvement I plan to use the meditation we learned here such as the quiet mind and loving kindness. I would like to be able to learn how to not just quiet the noise but to eliminate it as much as possible. I also plan on using the loving-kindness exercise to move beyond my own little world but also to grow comfortable with myself with the hope that by doing so, I can improve my personal relationships as well. I definitely need to find time to each day to reflect and reground myself.
Physical improvement means taking control of my diet. This means eliminating much of the sugar currently in it and learning to control my carb intake better.
It means working hard on the quiet mind which well aid in reducing stress created by mindless mind wandering. I plan on continuing my current exercise regimen and working on my lifting.
Spiritually I’m not sure where I plan to go with this. I’m hoping that as I work with the meditation, and other avenues to improve my psychological, that this will kind of fall into place.
COMMITMENT
As a matter of assessment, going back and following the same steps for the original assessment seems to be the best possible choice. As improvement is made in each area, it should also become apparent in how I feel about myself, and handle my day to day activities.
Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? There is more to us as human beings than just the biological. To achieve true health the whole person needs to be treated. Especially in todays world of high stress, social isolation, and a never slow down world many of the physical problems we experience are simply a physical manifestation of our mental and or spiritual state. Even today's commercials for depression medication state that “depression hurts”. A perfect mental/physical example.
In the past 9 weeks while taking this class I have had the opportunity to asses the different areas of my life. While I believe there is always room for improvement in all areas, I would say my area for most improvement would be the psychological.
ASSESMENT
Two years ago, I started on journey to improve my health. This included working out, losing weight, and getting in shape. Shortly after there was a major life change that also helped me find my spiritual health, something I hadn't really known was in such bad shape. I felt myself beginning to feel happier and more in control of what and where my life was going. At the time of all these changes I was unaware that I was beginning a path the could lead to integral health. I'm continuing to improve these areas, but have found the psychologically, I have a lot of work to do. Initially, I was so focused on the first two areas, that nothing else really interfered. I was very fond of saying that I felt like the last 20 years had belonged to another person, and I was getting a chance to begin a new one. Having gotten this far, I now have to address the psychological aspect of my life. I've started to let my awareness expand beyond my training and as that happens, more and more “noise” is coming through.
GOAL DEVELOPMENT
I plan on working to quiet my mind, and expand on the loving kindness areas. After having been a wife and mother, I have spent the last 2 years focusing on me. This was a good thing, and something I really needed to do, but now I need to expand outwards. I tend to over think things and somehow make everything about me. It has started to overflow and affect now my physical and spiritual health.
For my physical health, although I've lost a significant amount of weight, I would like to drop at least 10 more pounds. These are those stubborn “last” 10, and I've been struggling for a year. I exercise very regularly but my diet though improved from 2 years ago, it has room (lots) for improvement.
As for my spiritual development I'm not sure what goal I have other than to try to continue with the growth I've recently begun and simply grow a little stronger. I would like to connect more with nature and learn to have a more simple and peaceful life.
PRACTISES FOR PERSONAL HEALTH
For my psychological improvement I plan to use the meditation we learned here such as the quiet mind and loving kindness. I would like to be able to learn how to not just quiet the noise but to eliminate it as much as possible. I also plan on using the loving-kindness exercise to move beyond my own little world but also to grow comfortable with myself with the hope that by doing so, I can improve my personal relationships as well. I definitely need to find time to each day to reflect and reground myself.
Physical improvement means taking control of my diet. This means eliminating much of the sugar currently in it and learning to control my carb intake better.
It means working hard on the quiet mind which well aid in reducing stress created by mindless mind wandering. I plan on continuing my current exercise regimen and working on my lifting.
Spiritually I’m not sure where I plan to go with this. I’m hoping that as I work with the meditation, and other avenues to improve my psychological, that this will kind of fall into place.
COMMITMENT
As a matter of assessment, going back and following the same steps for the original assessment seems to be the best possible choice. As improvement is made in each area, it should also become apparent in how I feel about myself, and handle my day to day activities.
Sunday, May 16, 2010
Chap. 9
Exercises learned in this class that have benefited me.
First off, this has been an amazing class. I've learned a lot about myself, some good, some not so good. The nice thing though is I've also learned how to correct some of the not so good. Through out the class, I've mentioned a couple of times of a relationship I'm in that is has been rocky to say the least. This has been due to several factors, most of which I have to take responsibility for. I mention this as a way to explain why one of the mini practices was important to me. That was the in chap. 9, Interpersonal Flourishing. On page 93 is this small phrase:
May all individual gain freedom from suffering.
May all individual find sustained health, happiness, and wholeness.
May I assist all individuals in gaining freedom from suffering.
May I assist all individuals in finding health, happiness, and wholeness.
This has really helped me because it was simple for me to remember and I can do it at work where I need it most since I happen to work with this person. I got so wrapped up in me and this issue that I forgot how blessed I am in so many other ways. There are people at work facing much more serious problems, and thinking of them has helped me to get a clearer picture of my situation. I find when I'm feeling down, or losing site of the big picture, this phrase helps me to remember who lucky I really am.
The second exercise that I really liked was the subtle mine. I found while taking this course that a big problem I have is my internal dialog. If I could write, I'd be a best selling author. Quieting the mind is going to take a lot of work for me, but oh so badly needed. The useless chatter in my head is deafening and often counterproductive. It has also been a big part of my issues with this relationship. I over think things, or even, I'm pretty sure, talk myself into emotions that are more of the mind than the heart. Taking 30 minutes at the end of the day or if necessary at lunch, to find time to practice this is helping a lot. I have a long way to go as I said, but at least now I feel there is hope that and that it doesn't have to come from a prescription bottle.
As I said, these 2 together are helping me to quit the dang pity party, and remember what a great life I really have and how very fortunate I am to have my family, friends, health, and to also remember that all things will happen in their time.
First off, this has been an amazing class. I've learned a lot about myself, some good, some not so good. The nice thing though is I've also learned how to correct some of the not so good. Through out the class, I've mentioned a couple of times of a relationship I'm in that is has been rocky to say the least. This has been due to several factors, most of which I have to take responsibility for. I mention this as a way to explain why one of the mini practices was important to me. That was the in chap. 9, Interpersonal Flourishing. On page 93 is this small phrase:
May all individual gain freedom from suffering.
May all individual find sustained health, happiness, and wholeness.
May I assist all individuals in gaining freedom from suffering.
May I assist all individuals in finding health, happiness, and wholeness.
This has really helped me because it was simple for me to remember and I can do it at work where I need it most since I happen to work with this person. I got so wrapped up in me and this issue that I forgot how blessed I am in so many other ways. There are people at work facing much more serious problems, and thinking of them has helped me to get a clearer picture of my situation. I find when I'm feeling down, or losing site of the big picture, this phrase helps me to remember who lucky I really am.
The second exercise that I really liked was the subtle mine. I found while taking this course that a big problem I have is my internal dialog. If I could write, I'd be a best selling author. Quieting the mind is going to take a lot of work for me, but oh so badly needed. The useless chatter in my head is deafening and often counterproductive. It has also been a big part of my issues with this relationship. I over think things, or even, I'm pretty sure, talk myself into emotions that are more of the mind than the heart. Taking 30 minutes at the end of the day or if necessary at lunch, to find time to practice this is helping a lot. I have a long way to go as I said, but at least now I feel there is hope that and that it doesn't have to come from a prescription bottle.
As I said, these 2 together are helping me to quit the dang pity party, and remember what a great life I really have and how very fortunate I am to have my family, friends, health, and to also remember that all things will happen in their time.
Monday, May 3, 2010
Unit 6 Homework
I have to say I really like the Loving Kindness meditation. I seem to be really wrapped up in myself these days in on particular area to the point of distraction that is affecting many other areas of my life. I liked doing this because it helps to drive home my need to step out of this very unhealthy mindset. With that said, I believe the area I really need to work on is the interpersonal flourishing. I have been concentrating on a personal relationship that is really not going anywhere and have found that I've become very ME centered. I'm not honestly sure if this is really the interpersonal or the psychospiritual as it is definitely along the lines of emotional development that I need to work on. Even this work is ME oriented, so I'm a bit confused to say the least. I really think to fully work on this, I'll need to spend more time reading the book, doing the exercises, and look into other sources of help. I plan to really try to do the loving kindness meditation more, especially at work, as that is where a large source of my stress is coming from.
Tuesday, April 27, 2010
Chap 5 CD
To begin with I got quite a jolt and scare when everything is going so well and suddenly, WHITE NOISE. Little hard to concentrate after that. The breathing on this was very helpful as sort of do the same thing when I do cardio. It's still hard to keep my mind from wandering, I have trouble doing that ever when I'm concentrating on things at work or anything else, so it wasn't surprising.
Monday, April 19, 2010
Chap 4 post
Loving kindness
I really liked the exercise and was glad it was on a cd, but I still had trouble with it. I've never been very good at visualization. I've only been able to work with it twice so far, and hope to get better at it. I would say this is exactly what a mental work out is all about. As I continue to spend time with the exercise, I should begin to getter better. Right now it's a little difficult to get out of the CD what I'm supposed to because part of my mind is simply struggling with "doing" it. I'm excited about continuing this though because I'm hoping it will help me in other areas. When I do my lifting for instance and I am attempting a weight I haven't done before, I'm told I should visualize the lift. Not an easy thing for me right now. I think the more I can learn to calm my mind and clear out the noise, my psychological health will greatly improve.
I really liked the exercise and was glad it was on a cd, but I still had trouble with it. I've never been very good at visualization. I've only been able to work with it twice so far, and hope to get better at it. I would say this is exactly what a mental work out is all about. As I continue to spend time with the exercise, I should begin to getter better. Right now it's a little difficult to get out of the CD what I'm supposed to because part of my mind is simply struggling with "doing" it. I'm excited about continuing this though because I'm hoping it will help me in other areas. When I do my lifting for instance and I am attempting a weight I haven't done before, I'm told I should visualize the lift. Not an easy thing for me right now. I think the more I can learn to calm my mind and clear out the noise, my psychological health will greatly improve.
Monday, April 12, 2010
Chapter 3 assignment.
Physical Well-Being - 8 - I feel I'm in pretty good shape. I run, bike, workout regularly. However, I still carry about 10 extra pounds that I can't shake, and though my eating has improved about 75%, I'm still a chocoholic. In this area, it's pretty easy to set a goal. Loose those extra 10 pounds and get leaner. Learn to drop the sugar, and really put more effort into my lifting. I can't make a living at lifting, and may never go beyond the small sanction that I compete in, but I can be the best in that. I want to make "best lifter" at as many competitions as I can. How to do this? I have to learn to walk away from the sugar and carbs. I also have to improve on the Psychlogical area of my life as that is a major cause for eating badly. I have belief I can do it.
Spiritual Well-Being - 7 - This too has greatly improved over the last 2 years. I have always believed in God, but only recently have I worked to come closer to Him. I don't belong to any particular religion, and feel that I'm as close to him on an early morning bike ride, as some who is sitting in church. I've learned to trust in Him, while knowing I still need to do my part to make my life what I (and hope He) wants it to be. I've grown so much more calmer, and almost daily ask why me? But not because of a bad thing, but because I don't know what is special about me that I am so very blessed each day. In this area, I'm not sure of a particular goal other than to learn to trust more in the area of my emotional life. I want to be able to start out more of my days on my bike in the mornings. I'm not sure how that sounds, but I really do feel so much more in tune with all that is greater than me, than I ever could in church.
Psychlogical Well-Being - 5 - Yep, this one needs some work. Although I have grown calmer, and feel more in control of what happens in my life, I do tend freak out at times. When it's due to some kind of money issue, I tend to freak, then evaluate, then fix. It's a process. However, I'm very much a daydreamer. Currently I have a relationship issue that is going on, and this is a little harder to evaluate and fix. I've decided since reading these last 2 chapters though, that it is time to make a change. I hope to find this week wether I (we) will be moving forward, or on. Then, I'm going down south (I live in Florida) for some R & R and get my head on straight. I know when it comes to relationships it can't be cut and dry, but this is most certainly some of that "excess noise" that needs to be solved, and eliminated.
Physical Well-Being - 8 - I feel I'm in pretty good shape. I run, bike, workout regularly. However, I still carry about 10 extra pounds that I can't shake, and though my eating has improved about 75%, I'm still a chocoholic. In this area, it's pretty easy to set a goal. Loose those extra 10 pounds and get leaner. Learn to drop the sugar, and really put more effort into my lifting. I can't make a living at lifting, and may never go beyond the small sanction that I compete in, but I can be the best in that. I want to make "best lifter" at as many competitions as I can. How to do this? I have to learn to walk away from the sugar and carbs. I also have to improve on the Psychlogical area of my life as that is a major cause for eating badly. I have belief I can do it.
Spiritual Well-Being - 7 - This too has greatly improved over the last 2 years. I have always believed in God, but only recently have I worked to come closer to Him. I don't belong to any particular religion, and feel that I'm as close to him on an early morning bike ride, as some who is sitting in church. I've learned to trust in Him, while knowing I still need to do my part to make my life what I (and hope He) wants it to be. I've grown so much more calmer, and almost daily ask why me? But not because of a bad thing, but because I don't know what is special about me that I am so very blessed each day. In this area, I'm not sure of a particular goal other than to learn to trust more in the area of my emotional life. I want to be able to start out more of my days on my bike in the mornings. I'm not sure how that sounds, but I really do feel so much more in tune with all that is greater than me, than I ever could in church.
Psychlogical Well-Being - 5 - Yep, this one needs some work. Although I have grown calmer, and feel more in control of what happens in my life, I do tend freak out at times. When it's due to some kind of money issue, I tend to freak, then evaluate, then fix. It's a process. However, I'm very much a daydreamer. Currently I have a relationship issue that is going on, and this is a little harder to evaluate and fix. I've decided since reading these last 2 chapters though, that it is time to make a change. I hope to find this week wether I (we) will be moving forward, or on. Then, I'm going down south (I live in Florida) for some R & R and get my head on straight. I know when it comes to relationships it can't be cut and dry, but this is most certainly some of that "excess noise" that needs to be solved, and eliminated.
Tuesday, April 6, 2010
I'm using this blog for both class and just because so I'm going to mention that this Sunday I have a power lifting competition. Ok, I know I mention this alot, but I really proud of it. Two years ago I couldn't bend over and tie my shoes without running out of breadth. Now I can squat 200#! This is the 3rd one I've done and I'm really looking forward to it. That's the first time I can say that. Usually I'm pretty stressed, but this time my trainer and his 8 year old son are competing too, so since I'm the "experienced" one, I'm trying to keep it together. LOL. Guess who's going to be using the relaxation technique a lot this week?
Homework
I have to agree with so many others. Can we please have more assignments like this one?! It sounded like this was part of a whole cd. I need to get one. Slept soooo good that night.
Wednesday, March 31, 2010
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