The Journal of mind-body, and spirit of well-being

Unit10: Blog

In unit 3 on my personal Assessment are have major improvement to change my attitude a little bit better.

In Psychological and Spiritual from scale 1 to 10, this time I give myself a 6. I learn a few steps on how to training the mind into doing everything I plan to do. I still need to practice the silence and stillness. In Physical from scale 1 to 10, I gave myself to 5 again. I am still trying to figure out my time management of taking exercise more, eating right, and sleep more hours on my busy schedule. I’d just needed to improve my health.

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

My goal is to move on working on my career to finish my degree so I can help myself to that I have something to provide that I needed including with my kids that I can provided with them, to improve my diet, to have a new life while is not too late.

Have you implemented the activities you chose for your well-being in each of the three areas? Explain.

I think my chose implementing activities for my well-being are practicing meditation, get into yoga exercise, and train my mind-body, and spirit.

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 feel that this course helps me to decrease my stressful. Practicing and listening Olympic mental fitness, trained the mind, and transpersonal psychology benefits me from the beginning of the class that I want something to expect to reward my well-being. My main focuses are my two boys. Once I learn to deal with this situation. I have the ability to change my life. I just have to find my motivation and solution.

Creating a Life Style of Wellness

Unit9: Final Project

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?

Introduction:

It is important for health and wellness professional to develop psychologically,

spiritually, and physically because development in these areas create unity in the mind and body.

Being developed spiritually is the driving force for our consciousness. The spiritual aspect of

human development drives the physical to endure past the limitations. A person’s drive and

determination is nurtured by its spiritual development. Physical development manifests

endurance which in turn strengthens the mind. Endurance is be fed by your physical and spiritual

ability.

           Areas of improvement: I need to continue to develop all aspects of wellness to achieve the

goals I have set for myself. Physically, I need to be more mindful of what I choose to eat during

times of uncertainty and stress. Generally, I want to try to lose a lot of weight and make healthier

choices on a regular basis. I will strive to eat whole grains, lots of vegetables and fruits,

and a variety of nuts. I will also need to exercise daily. I need to improve my strength and

flexibility. To do this I will need to achieve to do more cardio exercises.

            I need to improve my spiritual health and make a stronger connection between my body

and mind. I will meditate often and pray more. I have learned the importance of cultivating love

and kindness in my relationships instead of focusing on the negative thoughts that often surge in

my mind. I have to forget about the past and focus on the future. In learning how to communicate

better and learning forgiveness, I can see a more positive future. I would also like to explore and

unearth my subtle mind. This is troubling for me. Deep breathing, timing, focusing, and relaxing

are all practices that I need to concentrate on more.

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

Assessment:

“The integral assessment is the tool we need to choose to transform our health and life

from conventional to integral, from ordinary to precious” (Dacher, 2006).  Psychologically: On a

scale of 1-10 I give myself a 6.  In the search for meaning and direction in life and realizing my

potential, I am continuing to grow and develop as a person. Being with the person who and are

positive I love.

            Spirituality: using the previous scale, help me develop as a person. I give myself 5. Sunday I go

to church and that gives me strength when I am feeling down and having negative thoughts.

Physically: I give myself a 5. Even though I am busy everyday of the week, I need to

exercise at least three or four times. I can do any type of exercise as long as I am losing weight

and getting healthier.

List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.

Goal Development:

 Psychologically: my main goal is to continue focusing positive outcome. I need to

balance time with my work, school, and family. I also want to manage anxiety without

medication.

Spiritual: My goal is to meditate in some form every single day if only 20 minutes.

Whether it is a guided visualization, sitting meditation, or qigong, it is important to do something

Every day.

Physical: my goal physically is to lose approximately 50-60 pounds. My weight right

now is 195 pounds I have pre-diabetic and hypothyroid problems. Losing 50-60 pounds, would

help these problems. Exercising more often has benefits and enhances fitness, health,

appearance, energy levels and relieves stress.

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.

Practices for Personal Health:

Psychologically: determining strategies for growth is difficult. Practicing visualization

exercises as a part of my daily routine helps control anxiety. After my morning or evening job,

walks, or jumping rope, I stretch and practice deep breathing for a few minutes. This is a good

time to do the visualization exercises. Another strategy to help control anxiety is to practice the

subtle mind exercise (Dacher, 2006). This exercise provides a sense of peace and calm. I use this

exercise interchangeably with visualization in the morning and evening after my jog.

Spiritual: practices meditation helps my mind focus. The other strategy I will keep in

mind for spiritual growth is the Loving-Kindness exercise (Dacher, 2006). This exercise makes

me feel connected to everyone. I can perform this practice as many times a week before I go to

sleep. Being aware to practice meditation is the strategy to focus my mind. The other strategy

 Physical: my strategies are eating right, taking multi vitamins, and engaging music while

exercising, walking, and swimming. These exercises put me in a good mood and relax my body.

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?

Commitment:

In focusing my life on being more positive, being more positive means to receiving a

degree so that I can provide for myself and for my kids. I will work and study hard. I promise my

family that I can do this without help from them. This shows that I believe in myself. I will

commit to recording and tracking my progress as to how I feel about my physical, psychological,

and spiritual growth. This way I can see if something is or is not working and make changes

accordingly.

In maintaining my long-term practices for health and wellness, I will be able to

experience a balance between my psychological, spiritual, and physical health. I will keep an

open mind as I try to maintain balance. Strategies for physical growth are easy to develop. I can

add more resistance training to my workout. I will add one exercise for each target muscle group

when working that muscle group. I will add more biking and swimming to my exercise regiment

to get in more cardio. Walking, running, and playing basketball are excellent ways to get a good

workout.

“To learn improving my balance in everyday life”

Unit8:

Review the exercises and practice sessions you have completed in this course. (Loving Kindness, Subtle mind, Visualization, meditation etc.) Choose two practices that you have determined to be most beneficial. How can you implement these practices in your personal life to foster “mental fitness”? Provide specific examples.

For me, I think the universal loving kindness exercise was one such exercise that I had been able to focus on feelings because when the mind is relaxed the mediator is able to forgive and forget any offense committed against my anger. It was also very easy to remember, and also because we had to keep repeating the four phrases regarding Dacher textbook. One of the most that I need to practice a lot is the meditation in deep breathing. I need to time my balance to concentration and focus and it really helps my body and mind calm down.

I think the beneficial practices for me are physical exercise and prayer. My experience on physical exercise is improving my moods and I feel better about my appearance and when I exercise regularly, which can boost my confidence and improve my self-esteem. I also have more energy to go about my daily chores. For my prayer it helps me to reduce my ego, like my fear and anxiety, and prayer that give me strengths and powerful. When I pray for those I know and love, it helps me to understand that person a little bit better.

"Finding Nemo"

Blog: Unit 7

Complete the "Meeting Asciepius" exercise on track #4 of the Dacher CD. Describe your meditative practice(s) for the week and discuss the experience. 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?

As listening the Meeting Asciepius exercise. I wanted to learn more about the healer. For me mindfulness or meditation is really very hard for me to practice, because it is very difficult to learn. For the last week, I try to meditation practice involving the spiritual together at once. This things is so hard to focus when there are so much going on around me with the anger, my health, financial, schools and working two jobs, and other issues in my life that I just can't get myself into a place, I hope that is gives me complete control. I’d just thinking positive and saying god give me strength and I keep repeating that I can take care of myself without any help. The best is to look up to myself first before anything else. When I am closing my eyes, I keep telling my mind to follow my dream as many times I said, in someday I will receive my achievement, so that I have a better jobs and a good place to stay and I can give something for my kids, I can support, loving, and give what they needs. Even though, this is so hard to practice. I won’t give up learning to practice, just needs to focus on so that take out my stressful.

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?

I think that as a practitioner clients need to feel and see this in you in order to trust your advice and what you are telling them to do. I believe we do have an obligation to our clients in developing our own psychological, physical and spiritual health because this will give the clients confidence in your guidance and trust that you are leading them in the right direction. Therefore, by implementing the meditation practices, yoga, positive thinking, exercise and Reiki that I can grows and it needed to develop my personal psychological and spiritual health.

Freedom of Destiny

My Loving-Kindness exercise, once I close my eyes and able to be comfortable. Then I stretch my body and take a practice deep breathing 5 xs.  Then I rest and calm my body for ten minutes and relax. When I am thinking about my day and weekends that what did I do. About depression, anger, tired, family issue, etch. I ask myself, dear god, I think this thing what’s happening to my life is my destiny and challenges. It’s like blood is thicker than water. Then I visualize myself than I am running saying god give some strength that I can do this (3x refrain), that all my challenges in negative feelings I had that I can survive. Once I pretend that I am running, I felt that my energy, my negative thoughts or feelings, that when I am thinking about god, it feels that I need to love myself more. Then when I am catching my breath, once again, I practice 10 minutes pause. I felt that my tense and hypertension got lighter

These exercise assessment in four levels aspect of life. In my experience I’ve always have a hard time dealing with my siblings. I’ve always have frustration and anger when we communicate. They think they’ve always right, because they are older than me. I keep shouting when we back to back conversation. The reason I shouted because I know that my gut feelings that I am right about what I become. I can’t win to them; they think that I am a loser person. To calm and release my negative emotions, I stop and go outside for a fresh air. So that all frustration coming from my chest, my mind that I release. Then I talk to god for my prayer asking him for make me stronger and heal my emotion. Once I prayed and repeat as many times I want. My depression, anger, and emotion have release. I felt my body is not shivering anymore. Once I go to bed, I can be ease a stillness of my mind, body and releasing my mental activity between psychospiritual, interpersonal and worldly.

I discover about myself that I am a passive and easily person as of my attitude. I guess to be aggressive and believe on myself no matter challenge I get every day. Why, because I don’t want anyone take advantage on me that I am a nice person. I think one example is to practice a toastmaster is a good communication activity. A lot of any exercise activity that I need to do it most of the time, like running, meditation, praying, eating the right food that can help me to implement the greater wellness.

"Mental Fitness Exercise"

Blog: Unit 5

Compare and contrast the Loving Kindness exercise and the Subtle mind exercise. Explain your experience including the benefits, frustrations etc.

The loving kindness exercise  is to generate more feeling of love and kindness outward towards an ever -widening circle of living things seems like a worthy endeavor regardless of one’s spiritual beliefs. Additionally, unconditional love towards and ever widening circle of sentient beings starting with yourself, then someone you care a great deal about, the subtle mind exercise, as a method of stress management providing as much-needed deep rest and relaxation. On this my exercise experience of making the mind subtle is largely unique to meditation and more broadly, to meditation related spiritual practices. My beneficial experience I found that I was able to easily relax and settle my mind without using others to focus- just using breathing to induce a relaxed state that responded to my mental movements. This may have been more beneficial because balancing my time management, day to day same routine for balancing jobs, school, and spend time with my kids.

Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.

My connections to spiritual wellness to mental and physical wellness, regarding to spiritual wellness can help to improve my well-being are a part of my healthy life. My mental body feel happy, stronger and in control of your physical body when illness threatens.  This spiritual health is something that I have to find within my own mind and soul. When I feel good about myself mentally it improves my outlook on everything around me. On physical wellness will developed through the combination my beneficial on physical activity/exercise and healthy eating habits, and personal responsibility for my own health. To improve my physical wellness Exercise helps you to sleep better, manage stress, and prevents disease can gain from increasing your heart rate.

"Psychospiritual of Love and Kindness"

Loving Kindness:

I find the meditation is beneficial but it is too difficult. I really enjoyed to practice the meditation because to me is very interesting to learn so that I need to observe my mind. My experience on this is hard. To be honest, when I first to try this exercise, I was confused and thinking if I am following the directions. I am still having doubts when I am practicing my meditation. I really want to be focused my focal point and timing for my breathing cycles. I wish that there is a step by step or instructions about exercising the meditations. I guess just keep practicing until I got the knowledge to notice to change my body. I really recommend this to anyone’s; it is very calm and interesting exercise.

Mental Workout:

What is the concept of “Mental Workout?

The concept of mental workout is that everyone should know and practices, to reduce the onset of obesity, reduce common health problems due to the lack of physical activity, and to learn how to increase your fitness level for a better quality of life.

What does the research indicate are the proven benefits of a Mental Work Out?

The benefit of a mental work out is a warm-up and cool-down period are essential parts of any exercise session. Warming up brings about important physiological changes that reduce the risk of injury, while also preparing the body for higher levels of effort and energy utilization.

How can you implement mental workouts to foster your psychological health?

As we become more fit, the implement of mental workouts in our psychological health that we should increase the time in the target heart rate zone to gain a higher level of fitness.  However the intensity level may need to be reduced or lowered, in order for our body to accommodate or handle the stress from the increase in time.

Reference:

Physical Fitness Concepts: Retrieved from:

teachfitnessconcepts.com/Fitness_Concepts_page.htm

Trying makes me a powerful

Unit 3/Blog Post

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?
2. Develop a goal for yourself in each area (physical, spiritual, psychological).
3. What activities or exercise can you implement in your life to assist in moving toward each goal?
4. Complete the relaxation exercise The Crime of the Century.

 1. From scale (1-10) my physical well-being, I would say 5. I need to take my time driving safety. Most of the time when I forgot to set up my alarm clock and sleep late. When every time I get up early in the morning. I've always in a hurry to take a shower to go to work and not to be late. I keep speeding and beat the red light. So far, I never get caught for speeding and get an accident. To improve my physical well-being. I need to take my time working on my daily base schedule and always slow down so that it will help copes my stress.

From spiritual well-being I gave myself an 8. I go to church every Sunday. I like to spend at least an hour to the altar and pray so that I continue to bless the god. To thank him for going through so many trials, and hardships. To change my life that will produce great pleasure and joy that I need every day and night. I will continue to pray day and night that god will give me strength to challenge what I become in this world. Praying is the answer of my weakness.

For my psychological well-being I would give a 5. I am concern about my health. Regarding my hypothyroid, I have a medicine to take every day. My doctor said to me that my medicine is for a life long, meaning I have to take every day without none stop. It is unfair to me, thyroid and diabetes runs on my family. They becomes better on thyroid and diabetes using just medication. If I watched what I eat, exercise more. I will probably experience the difference of my body, so that I will happy and successful.

2. First of all my goal plan is to have a degree, so that I can have a good job as my career. To cares and provide myself and to my children. We can have more time as a father and son's bonding. For physical and psychological, I need to adjust my hours to sleep more, to exercise, take care my health. Otherwise, my physical health can not affect my body's level of stress. To plan to set my goal will accomplish in my life with a positive attitude. In spiritual, I keep in touch with god and always have a good faith with him. He answers my prayer when I need him to help at the most.

3. I think healthy eating, weekly exercise, and physical activity will help me to start my goal setting. Being active and exercise regularly can change my life and helps to improve ability to do everyday activities I will enjoy. Include in my regular routine that I find something I enjoy doing.

4.  As soon as I listen the relaxation exercise, the guys’ voices is very calming and have a good enunciate. When I listens the background music, it tells me to close my eyes and relax. I think the art of each color have a certain shades or tones, have may result in very different meaning. It also benefits to understanding and utilize the psychological effects of colors. Like red rays to have a benefits of heat and massage, also I felt like combine with the use of heat energy like radio frequency waves. Orange rays makes me boosts energy and provide protection. Yellow rays, makes me to believe and focusing positive of personal power. Blue rays, thinking to help me to be restful in a peaceful and calming environment. Indigo blue rays, I am thinking is a sign of truthfulness and stability. Violet rays, it looks like a result in a peaceful surrounding to relieve. It helps me balancing for creativity of tension.

Reference:

http://www.kush.net/kaplan/HW420/TheCrimeoftheCentury

"Meditation on relaxing your mind"

To reaches into a deeper state of relaxation or awareness. Meditation is learning to focus and quiet your mind is the purpose of meditation into a tranquil state. The tips and regulations of the benefits of meditation can be experienced long before an individual has been successful in maintaining focus and concentration. Meditating to clear your thoughts takes practice. There are six instructions how to train your mind in meditate.  

1.      Creating a routine to meditate and be consistent. All you need is at least 10-15 minutes a day for mental and physical.

2.      Finding a quiet and relaxing environment is important, to find a place to meditate without  

            distraction. A quite place is the better concentration and focus you will achieve.

      3.   Keep your back straight, as this will help with your breathing and relaxation.

      4.   Control your breathing. Breathe deeply and slowly from your abdomen rather than your             

            chest. Healthy, stress relieving breathing may be done by inhaling for count of 2,

            exhaling for count of 5, repeat the process for 10-15 minutes.
      5.   Relax every muscle starting at your toes, and working up to your head until the tension

           slowly drifts away. Let your attention rest on the flow of your breath.
      6.  Once you've trained your mind to relax and focus. Your thoughts will lead into one single    

           area of concentration and focus. Your focal point in meditation will be your "inner   

           sanctum"

Relax your Mind, Body and Soul8/12/2007Relaxation - Mind, Body and Soul - Music - Tranquility relax meditation meditate photos nature beautiful pretty sunset ocean skies calming calm music stresshttp://www.youtube.com/watch?v=rT8_2mFGixA

 www.ehow.com/how_6005185_meditate-relax-mind.html

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