Unit 6: Universal loving-kindness exercise and Integral assessment

For this week’s blog exercise, we were instructed to practice the universal loving-kindness exercise and complete the integral assessment, and then answer the following questions: Describe the exercise and assessment process. What did you discover about yourself? What area have you chosen to be a focus of growth and development? Why? What are some specific exercises or activities that you can implement to foster greater wellness in this area?

The Universal loving-kindness exercise can be a powerful tool in expanding one’s mind and heart. It is a step in integral health where we can learn to really hear, see, acknowledge, be present with, and feel another by offering our open heartedness, sensitivity, generosity and emotional intimacy and extending these capacities beyond just our close group of loved ones, to that of all human kind (Dacher, 2006, p.92).

The Integral assessment involves taking a careful look at our current circumstances, identifying the aspects of our life that require attention, determine specific changes we would like to address, and establishing a program of integral practice that will promote the changes (Dacher, 2006, 105).

Yesterday and today, I practiced the universal loving-kindness exercise. I started out ok, but after a minute or so, my thoughts moved to the Sandy Hook tragedy, when I tried to redirect myself it was very difficult. Instead of fighting the thoughts, I gave in to them and spent the time in prayer for the victims of this tragedy as well as our nation as whole, as most everyone has felt the deep sorrow of this loss.

I discovered that I open, loving, and excepting of others, however, I often do show myself the same type of kindness. The area of focus that I chose to develop growth in is biological flourishing. I chose this area of focus because of the chronic pain I experience. At one point, it almost took over my life; it not only affected me physically, but emotionally, psychologically, and spiritually. Some of the activities I plan to implement to foster greater wellness in this area are: Continue developing the practice of meditation, using relaxation techniques (such as guided imagery), practice showing myself loving-kindness, continue stretching and incorporate some Pilates (which I used to really enjoy before my accident), and spending more time in prayer.

Thank you for visiting my blog.

All the best,

~Bridgett

Reference

Dacher, E. (2006). Integral health: The path to human flourishing.

          Laguna Beach, CA: Basic Health Publications, Inc.

 

Unit 5: The subtle mind

Greetings all,

This week, I will begin by comparing and contrasting the loving kindness exercise to the subtle mind exercise. The loving kindness exercise was difficult for me at first, however, the more I practice the easier it is getting. The loving kindness exercise opens the mind to consciously give and receive love. The subtle mind exercise involves a focal point of breathing to calm, tame, and witness the moving mind rather than grasp and attach to it (Dacher, 2006, p. 72). This has been my favorite and most beneficial exercise so far. It helped calm my mind and when my mind wandered, I was able to acknowledge the thoughts and come back to my focal point. I am really looking forward to doing this exercise again.

Next, I will discuss the connection of spiritual wellness to that of mental and physical wellness. Spiritual wellness involves one’s deepest innermost self. When one is strong spiritually, it has positive effects on the interconnectedness of one’s mental and physical wellness. This connection has manifested in my personal life by giving me strength to overcome some very difficult obstacles and to face the obstacles that are in front of me at this time and still be open to receiving and sharing loving kindness to my family and others. If I did not have a strong spiritual connection, I really do not know where I would be.

Thank you for reading my blog!

All the best,

~Bridgett

Unit 4 Exercise: Loving-kindness

Hello all,

Well it is 3 a.m. and I just finished my first practice with the loving-kindness exercise. At the beginning of the exercise, I was able focus and follow along. I loved hearing the sounds of the ocean, it made feel at peace and at home. However, moving forward during the reflective time, I found my mind wandering to beach, and how much my son and I both miss it. Then, I would try to rein myself back in and focus and visualize what was being suggested. Overall, I did find this exercise a little difficult, but as Dacher (2006) mentions; this is to be expected in the beginning. I am going to try to do this exercise each day for the next five days and see if I can improve my inner focus.

The concept of a mental workout is akin to that of physically working out the body. You have to begin slowly and commit to a lifestyle change whether you are working out the body or the mind. Like a physical workout, overtime your body will get stronger, and you can increase the duration and/or the intensity of workout routine. The same goes for the mind, we have to commit to a training our minds and focusing on our inner selves, in order to achieve integral health.

Proven benefits of a mental workout is ability to transform the mind by reducing disturbing emotions that cause anger, hatred, fear, worry, confusion, and doubt, while enhancing positive emotions, such as happiness, openness, acceptance, loving-kindness, and patience (Dacher, 2006, p.63). This mental mind/body connection transformation provides enhanced resistance to mental distress and physical disease, expands healing capacity, and promotes well-being (Dacher 2006, p. 63).

We can implement mental workouts to foster our psychological health by setting aside time each day work on our inner selves, just as we do for our physical selves.

Thank you,

~Bridgett

Reference

Dacher, E. (2006). Integral health: The path to human flourishing.  Laguna Beach,

            CA: Basic Health Publishers, Inc.

Unit 3: Reflection

Hello everyone – for this week’s blog assignment, I am to reflect on my own personal wellness (physically, psychologically, and spiritually). Using the rating scale of 1-10, with ten being optimal well-being.

First, I would like to apologize for my late blog entry; I have been very ill with pneumonia.

Second, I am going to go out on limb here and answer these questions although, I am not comfortable doing so. I think the exercise itself is great, but it is very personal and not something, I am eager to share.

Here goes…..

In terms of my physical well-being, I would rate it a six. I have had numerous health obstacles in last several years, which I am dealing with, as well as back surgeries due to an accident, which cut my very active lifestyle down to bits. The goal I have set in this area is to continue with physical therapy and to add fifteen minutes to my stretching routine at home.

In terms of psychological well-being, I would rate it a seven. I have been a bit a down and have an overwhelming amount of stress in my life at this time (like many, I am sure). My goal for this area is to continue focusing on my mind training and to start a journal. I have found journaling and writing poetry to be helpful in the past and I think now would be a great time to get back into it. My goal is to journal at least once a day.

In terms of my spiritual well being, I would rate it an eight. I am strong in my spiritual beliefs. My goal in this area is to focus on spending more quiet time/ reflection time, and even a little more time in prayer. My aim is to start with adding an additional 10 minutes each day for the next 30 days.

Now, I will describe my experience with the crime of the century exercise. As I began this exercise, I was glad to hear the same man’s soothing voice, as he began discussing the prism. However, the soothing voice did not last long because I was having violent coughing episodes (due to pneumonia) and trying to do the deep breathing was only making things worse. Thus, I could not even begin to relax or focus. I did listen to the entire exercise, but to see if it is beneficial for me, I will have to try it again, once I am feeling better.

Thank you,

~Bridgett

Unit 2 - Relaxation

Hello everyone,

I am going to touch on my experience with the ‘Journey of relaxation’ exercise. The first time I started this exercise, maybe a minute or so in, my phone went off, oops, that will not work. So, I gave it a try later that night, when my son was asleep and I could turn of all distractions. I was surprised at how soothing and relaxing the man’s voice was. It took a minute or two for my mind to slow down and focus on what he was saying, but when it did, wow! I could not believe how relaxed, heavy, and warm, my arms felt. Upon completing the exercise, I felt relaxed, but refreshed. I could not believe the tension that was released in my shoulders and down my arms. I have fibromyalgia, and this was the most beneficial relaxation techniques, I have tried thus far.

Looking forward to reading about your experiences with this exercise.

All the best,

~Bridgett

Hello all,

Welcome to my blog! I am a blogger newbie, but I am excited to try it. My name is Bridgett Harland, I am a single mom, to my wonderful, Zach. Zach has Asperger’s disorder, ADHD, dysgraphia, and mild CP. There are many challenges we face together each day, but the joy and love he brings me, far out shadows the challenges. In addition, to being mom, I work in sales, and attend school full-time. I am nearing the home stretch, as I will graduate in June 2013, with my BS in health science.

Look forward to reading all your blogs and hope everyone is having a great weekend!
~Bridgett