Unit 10

1. 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?

In unit 3 my scores were as follows; physically a 6, psychological a 5, and spiritual a 3. I have grown in the spiritual aspect my life the most and would rate myself a 5. My physical aspect I would now rate a 7 and my psychological aspect a 6. I believe there is room for growth in all aspects and I will continue to grow even outside of this class! While I only improved my psychological and physical aspects only a little, and more with my spiritual aspect; it goes to show where I needed much improvement.

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

I have made progress in my goals, even though there have been a few bumps in the road along way. I have found that it is quite easy to revert back to my old way of thinking and just simply reacting. Even though it may be easy to revert back, I have more drive not to, so it does help quite a bit.

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

I have implemented the activities I chose, with a few exceptions. For my physical well-being I chose to walk/run on the treadmill. I have changed this to running with the dog since I have recently moved and my treadmill is in pieces =). For my psychological well-being I was going to sit down and talk to my fiancé; I am recently single so I started keeping a journal of all my thoughts and this has helped tremendously! My goal for my spiritual well-being was to meditate every day. This is something I have continued to do and it has been a god send!

4. 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?

This course has changed everything in my life! I perceive things in a different way and view things from a more pleasant perspective. I think the most rewarding part is how I treat myself and others. I’ve always considered myself to be a kind person, but there is a different kindness in which I possess that is hard to put into words. The most difficult part is not reverting back and simply reacting to situations. It is so easy to just react but I’m learning to think before I act. I have grown and learned so much and this is beneficial as I prepare to work with others. I will be able to listen to them and help improve their lives like this class has done for me!

Unit 9

I 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?

Health and wellness professionals are in the job of trying to help others. Psychology, spirituality, and physical wellbeing are interconnected; each aspect affects the other. If health and wellness professionals are going to help others, they must continue to grow in each of the aspects. If we do not know or understand the exceptionality that each of these aspects holds we cannot begin to describe or teach this to others. Professionals in essence must practice what they preach in order to ‘hear’ the individual who is suffering. They are able to expand their own life to new realizations which gives them a new vision that can be shared with others. Dacher wrote, “To become agents of a more expansive health, we must begin with our own life,” (2006, p. 167). This I believe to be a profound statement.

Throughout these last nine weeks I’ve come to realize the area in my life which needs to the most work is spirituality. Growing up it was never really discussed nor was I really introduced to the different spiritual aspects of life. Throughout my short life I have been introduced to some different religions and spirituality, yet none ever seemed that important. I always liked the words from the Buddha and I’ve come to realize that this is what I need to learn more of in order to expand on my life. It is something that resonates with what I believe and who I want to be. I also believe that the physical aspect of my life also needs much work. I used to be a physically active person and within the last few years I’ve let my mental chatter of things to do control my time. I need good nutrition and physical exercise in order to obtain the health that I want. My psychological aspect I believe to be the most developed of all areas, however there is always progress to be made. I’ve recently been tested on my psychological ability through life’s challenges and while this area may be most developed; there is room for much improvement.
II Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

I have assessed my health in each of the domains by my feelings, actions, and ability to be still. When we change and grow our actions change and grow too. When we face events in our life, we can choose to simply react or we can choose how we wish to respond. I feel as though in the last nine weeks I have grown tremendously. When faced with a very troubling time, I instantly reacted, forgetting all that I have learned and then instead of having pity on myself, chose what is morally right, at least for my beliefs. I took the time to think and be still and really listened to what it was that I needed for me. If I had to rate myself on a scale of 1 to 10 in each of the three areas my scores would be as follows. My spiritual growth is a 5, my physical growth is a 7, and my psychological is a 6.
III Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.

In each, physical, psychological, and spiritual, of the areas, I have a goal in which I would like to achieve. When it comes to my physical wellbeing I would like to try and eat a little healthier and exercise more. I have recently had life altering changes and while I’ve been active I had not followed through on practicing a healthier lifestyle. Spirituality is something I’ve grown more and more with and I wish to continue to expand on, I want to learn the teaching of Buddha and meditation. I would also like to engage in a Yoga class which will benefit my physical, spiritual and mental state.

My psychological or mental state is one that I’ve thought long and hard about. I once went a psychologist, she didn’t say much of anything, and rather she listened to my rambling that seemed to go on for a long time it seemed. I want to get back in touch with her. I think it would be quite beneficial in having someone there who will actively listen to what it is I’m saying and not try and impose on my thoughts. I think this is very important because while friends and family are great to talk to, they often impose their personal experiences on my situation. In a way, it’s like planting a bug in which makes me think how they think. I want to be able to think for myself and express myself in a manner that is not judged nor others thoughts imposed.

IV 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.

In order to foster the growth in which I would like, I believe that making a routine that fits what I would like to do is essential. I want to take time out of each day, no matter what is going on, and make time for myself. I think that setting aside time right before I go to bed to meditate will be most beneficial for me. This is the time when my mind seems to race the most and simply going to bed turns into a 3 hour process. I am also going to set aside time, even if it’s 5 minutes during the day, and focus on my breathing. I think that by having a time set aside twice a day that I will be able to foster and grow in so many ways.

When it comes to my physical growth I believe that finding a friend who would like to take yoga classes would be beneficial in having support for growth. Until I am able to find a friend I am going to do yoga in my house when I wake up in the morning and aim for 3 or 4 times a week. I am also going to start taking my dog for longer walks; he is the one thing in my life that is consistent. He enjoys going for walks but it is much more for me, it is almost a bonding experience. I speak to my dog like he is my friend and he knows all of my secrets, so while it is therapeutic for me, it will be beneficial for the health of our little family.

My psychological growth is something that I’ve been struggling with recently. I have a tendency to get frustrated / angry quite easily. When I start to feel like this and am in the presence of others I need to take the 10 seconds and focus on my breathing before I respond. When I am by myself I will take even more time to focus on my breathing and calm myself down. I also need to address my anxiety issues, or at least that is what I call them. I have found myself to get very anxious when I am in a crowd of people or even meeting new people. I will slowly integrate myself into each of these while using meditation to help control the anxiety.
V 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?

I always keep a journal and at the end of every month (or when the time strikes me) I will go back and reflect on what has happened over that period of time. This will allow me the opportunity to keep track, while also making myself accountable. At the end of every month I will be able to reflect on what changes I should make and decide if something needs to be improved or changed. I’ve thought about having the people close to me know what it is that I’m doing and asking them to hold me accountable. This however will not work for me, how will they know if I’m making real progress? The best way I know how to track my progress is to pay attention and reflect on the decisions I make the actions I choose. If I am changing I will notice a change in how I handle situations, how my body will physically change, and how I view everything around me.

I would like to add that I believe that everything happens for a reason; there was a reason I took this class. The answer could not be any clearer right now. The information and techniques I learned through this class came at the exact moment I needed them most. Looking back through all of my classes, I can say with certainty that this class has changed the way I view everything. That gift is priceless and I am very thankful to have had to opportunity to hear my classmate’s stories and reflect on everyone’s progress.

Unit 8

1. 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.

The two exercises I have found to be most useful is the Loving Kindness and Meditation exercises. I chose these two because for me my life is about being busy and there never seems to be enough time in the day. Some days there are just so much that needs to be done that I get lost in it all. There are also days in which I make myself keep busy because it’s easier than taking the time to feel certain emotions or certain events. The loving kindness exercise has impacted my life because I finally became aware that I need to love myself so I can love others. It is a constant reminder and growth for me. Every time I do the exercise I feel as though I evolve. The same can be said for meditation. Meditation is my quiet time and it is kind of like a reflection period for me. It puts me at ease and I relax and live within myself. These practices can improve my mental fitness in so many ways. It’s like taking a step back and observing everything all the disturbing and happy thoughts. These practices have let me not take things too personally. When walking by someone who is grumpy, you learn to smile and let them feel a little bit of joy if only for a second.

Unit 7

1.  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?

I have not been able to meditate like I would normally do, with everything that is going on and traveling across country. I’ve had to make sure that things get accomplished so I am able to even stay in these classes and have a home in which to live and a job to support myself. When I was doing the meeting asciepius exercise I did not get that much out of it. I was unable to free my mind of anything but what things need to be done. No matter how much I tried my thoughts were always racing. I think if I were to have taken the time on my journey even while in the car to just be at ease with myself, this practice would have come a lot easier. Sometimes it is easier said than done. I need to make sure that I practice meditation daily, When I was doing it daily I felt more at ease and was less stressed and now that I haven’t been doing it I can totally see the difference. Even thought life can get crazy and hectic I owe it to myself and others to take the time.

2. 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 that comes to mind is ‘practice what you preach’. We cannot try and explain a practice that we ourselves have not done. As a wellness professional it is important to comprehend and understand what it is you are teaching to your clients. As a professional we have a duty to ourselves and to others to expand ourselves and be the best we can. This means that developing psychologically, physically and spiritually; these are things that are interconnected and affect not only our lives but what we have to offer to others. I think that psychological and spiritual growth is important and continuing meditating and practicing daily and continuing towards integral health will not only help me but those around me. I need to continue with my daily meditations and practice daily with all the interactions I come across. I could never ask someone to do something that I have not done myself.

Unit 6

1.Practice the universal Loving Kindness (meditation) exercise on p. 93

2. Complete the Integral Assessment discussed in chapter 11 (p.115).

3. 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?

I did these exercises and then I had a turn of unfortunate events occur and was faced with some trying times. I then re-did the exercises and it’s amazing how things can change from day to day. It’s as if one day I felt hopeless and then the next day it was the complete opposite. I found that there are two areas in my life in which I need to focus on; interpersonal and biological. I have been having relationships problems with myself, my father and my fiancé. For the last two weeks, I have been living on coffee, monsters and sunflower seeds. That is by far a healthy diet, and my physical appearance has shown the effects. To put it bluntly, I’ve been a hot mess. I have not been able to sleep within that time frame and as of last night slept for 12 hours. I woke up and I felt different, I’m not sure how else to explain it. I started to do these exercises again and it was like a light bulb went off and I knew what things I needed to start to change. I need to start taking care of myself, I need to eat healthy, cut some unhealthy habits out of my life. I need to become more in tune with my body, mind and spirit. For me, I think that meditation is what will help with these. It will also help in my interpersonal relationships as well. I have been recently reconnecting with my estranged father while also dealing with issues with my fiancé. I’ve come to realize that how I respond and react to situations doesn’t just affect the immediate people, but all people I come in contact with. I want to be able to have healthy relationships with all the people in my life and l need to learn how to deal and cope with situations that present themselves.

Unit 5 Psychological and Spiritual Aspects of Healing

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

The subtle mind exercise was a bit more difficult for me than the Loving Kindness exercise. I found it to be very hard to concentrate and not give in the constant thoughts and images that kept running through my mind. I’m not sure if it is because I went into this exercise thinking of the distress I am going through with a relationship. There were times during this exercise in which I would free my mind and it seemed that my breaths would deepen and then I would get a thought my relationship trouble and my breaths shortened and I was almost anxious. In the last few days I have not done the loving kindness exercise or any meditation. I think this is partially due to the problems I am currently facing. I think that not taking the time to do them has in a way hindered my ability to concentrate.

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

Spiritual, mental and physical wellness is all connected and we cannot have one without the other. I believe that my physical wellness is better than my mental and my mental is better than my spiritual. While I had a hard time with the subtle mind exercise, I feel that when I do the loving kindness exercise I feel more at peace. I am able to be calm and relaxed and just at peace. I do need to continue to work on the spiritual aspect of my life and it is the most underdeveloped. By continuing the loving kindness and the subtle mind exercise I think that I will be better equipped in all areas of my life.

Unit 4 Psychological and Spiritual Aspects of Healing

      1. When I was doing this exercise and was taking in the distress and suffering from that specific loved one, I could feel it all through my body. I had to slow my breathing and stay in the moment. It was as if there was so much suffering and I kept drawing it out. The loving-kindness I gave out, the less suffering I drew in. This is nothing like I’ve experienced before. I know this person has great suffering, but it brought it to a whole new level and I could feel it. It was definitely a weird experience in which I had to open my eyes just to keep grounded. When we were asked to take a whole group of people, I would take in the suffering and then return health, happiness and wholeness. There came a point where when I would get to specific people and tears came flowing out. I’m not one for crying and I rarely do it, but it seems these exercises are showing me that it’s ok and that sometimes we need it even if we think we don’t.

I found this experience to be quite beneficial for me; it’s like its opened things up for me and made me open where I was once tightly closed off. I found it to be kind of difficult just because it makes you realize a lot about things and how you treat things and people. I would definitely recommend this to anyone who has a willingness to try and be open. I say this because if it wasn’t for this class I probably wouldn’t have done the exercises on my own or even tried. While we are required to do them, I would still do them on my own now. It’s a new experience that I never thought would be for me, but I was all too wrong. I believe that for me, continuing to do them can only bring great things.

2. A mental workout is putting effort and practice into evolving our psychospiritual life. If we don’t condition our mental abilities we do not gain or further enhance our abilities. Mental work outs that are done with a clear understanding a couple times a day enhance our psychological health. We gain a feeling of gratefulness and feeling blessed; most importantly we grow and become aware that we have the ability to change our life. It gives us the ability to cope with the disturbing thoughts and emotions and enhance the positive ones. We can put these practices in our schedules and make time to do them just like any other agenda item. They can become a part of our daily routine and can only foster our psychological health. By continuing to do the work, we gain peach, calm, ease, delight, creativity and wisdom. In essence it promotes our overall health. I would say to those who are skeptical, what can it hurt to try and free your mind?