Celebrate Life!!

Please see my response to our last discussion blog for this course below.

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?

While I scored relatively high marks (10, 9 & 9) on my psychological, physical and spiritual wellbeing there is still room for improvement as it relates to my psychological wellbeing.

I can’t say that the score has changed because during this time of year with deadlines to complete for school, Christmas preparation and shopping, psychologically I still get a bit stressed; however, I am better able to handle it because at the end of my day I now purposefully meditate for about 10 minutes where I just focus on my breathing.

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

I would love to have a perfect 10 in all areas, but I don’t believe that is practical.  I do not live in utopia! (smile)   I am resolved to improve my psychological score because this is the area that I need to work on.    I am due to go on vacation shortly where I can recharge and get myself in alignment.  

In January 2015, I am considering getting a journal to make notes of my thoughts, emotions and events on a daily basis.  In this way, I can monitor my progress more readily and outline a map towards practicing mindfulness.

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

In terms of my psychological wellbeing I have started to do meditation exercise.  Sometimes I find myself doing it more than twice a day.  Whenever I begin to feel stress coming on at work, I quietly slip into the bathroom and do meditation (specifically watch my breathing) for about 5 minutes, then return to my desk.  I believe if we start on with small steps eventually we will get into a routine and it will become second nature.

 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?

As I mentioned in the discussion post this week, this course has really been an eye-opener for me.  I find myself constantly sharing what I have learnt to my colleagues, friends and husband. 

On Monday of this week, a colleague came to me saying how stressed out she was and doubt her ability to conduct a seminar in January.   I mentioned to her how she can train her mind to be mentally fit and how as a result of this she can permanently transform her entire being.

There are several aspects of this course that has changed my perspective on some things namely;

-        I should have a more objective approach to health and healing.  I am a creature of habit and tend to grip onto methods that are most familiar to me.

-       I should live integrally each day.  Take the time to notice what is around me in nature and bring that awareness to my own experience.

I now realize that my life should have more purpose and set out to teach others about the unique opportunity they have to fulfill their purpose.

 

Season Greetings to everyone and enjoy your life!

 

Fostering Growth Through Spiritual, Physical & Psychological Health!

Introduction:

The World Health Organization state “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. 

There is a strong connection between our mind and body.  What affects one affects the other and if we don’t keep both of them fit, it will lead to mental fatigue, physical fatigue, anger, fear, heart disease and ultimately death.  We must find healthy ways to support positive feelings and behavior in our lives.  This can only be done through a process of human flourishing. 

The psychological area of my life needs to be further developed because I tend to get stressed when under pressure and find that I lack the coping skills to get through those rough periods.  This not only affects me physically (headache, sleeplessness) but my confidence as well. 

Assessment:

If I had to rate myself on a scale of 1 to 10 (10 being the most positive), I would have to say that spiritually and physically I am at a 9.   I have a strong belief in God and realize that spirituality is a constant process of exercising positive thoughts and behaviors.    I exercise regularly and stay away from vices that would physically harm my body.  Thankfully I am not plagued with any lifestyle diseases (hypertension, diabetes, obesity) and I believe it is directly related to my active lifestyle and healthy eating.  On the other hand psychologically, I would rate myself as perhaps a 6.  Like I mentioned earlier, there are times when I tend to get stressed when under pressure and doubt my ability to complete certain tasks.

Goal Development:

Physical – One goal development I would like to see in this area is to run the Susan H. Komen marathon in January 2015.  Every year a local company sponsor’s a national marathon to bring about awareness of breast cancer.  I have never run the marathon but I am currently training to do it January 2015.

Psychological  -  Incorporate meditation exercise on a consistent basis.  I have found while taking this course that meditation aids in relaxing the mind and bringing a level of calm and serenity.  This will assist me in putting everything in perspective and realize that I must shift my gaze inward where I will find a source of inner health and healing. Dacher (2006)

Spiritual – It is not just important to just “know” the power of prayer and meditation but I must practice this through daily devotion. Williamson (October 2014)

Practices for Personal Health:

In order to foster growth in the field of physical, psychological and spiritual health, I must be deliberate in my approach.  Creating a daily schedule and sticking to it will give me some structure.  Repetition deepens impression.  I am currently on a schedule now with daily devotions and exercise three times per week, but I now need to incorporate some form of meditation exercise for at least 20 minutes during the day.   I must be realistic however, as I know that with my hectic schedule, I will not be able to do meditate every day but I will begin to spend 20 minutes just prior to exercise, to meditate.   This will be done on Monday, Wednesday and Friday.  I will try the yoga as it involves movement which is also a form of exercise.

Commitment:

I am a creature of habit but there are times when I may fall off the band wagon so to keep track of  my progress I will start journaling.   I have also asked my husband to be my conscience (smile)  The journaling will allow me to keep a record of my progress and my husband who is very discipline can keep me on track.

Hopefully with this road map, I will be better able to achieve a higher level of integral health and reduce anxiety and stress in my life.

  

References

Dacher, E.S.   “Integral Health:  The Path to Human Flourishing” (2006)

Marati, J.   “30 Best Quotes About Staying Well Physically & Spiritually” (February 2012), retrieved 13^th December 2014 from:  http://ecosalon.com/30-best-quotes-about-health-and-wellness/

Williamson, Marianne “How to Be Spiritually Fit” (October 2014), retrieved 13^th December 2014 from: http://www.oprah.com/spirit/How-to-Be-Spiritually-Fit-Marianne-Williamson

 

 

Exercising Mental Fitness To Handle the Stress of Life

 

 

There are two (2) techniques that I have found to be of benefit to me in my busy, hectic life.  With pressure from work, an active family, church and other civic duties, I find myself constantly going, going, going to the point where I can’t seem to relax.  As a matter of fact, when I do find that rare time to relax I almost feel guilty doing it but visualization and meditation has helped me to focus and put things into perspective.

Visualization:   A form of relaxation that allows me to make goals.  It inspires me to take action toward meeting my goals and dreams, and in the process gives me confidence.

Meditation:  Meditation allows me to tap into seeking union with God who gives me a deep sense of inner peace.  As a result of doing this more often, I have noticed my memory and concentration have improved.

Yesterday our church celebrated Holy Communion and it was a solemn, beautiful service.  As we were taking the emblems there was a moment in the service where the congregation was asked to close their eyes and meditate for a moment on the life of Christ.  He life, ministry, death and resurrection.  I left the service not only having a greater appreciation of Jesus Christ, but also the ones s I felt while meditating.

I tend to loose focus very easily and I find that the subtle mind exercise worked better for me than the loving kindness exercise!  The breathing technique caused me to deliberately focus on what I was doing in that very moment.  Of course, as I started to relax and get into a meditative state I mind started to wonder, but I brought my mind back into focus by going back to the breathing technique. 

While the loving kindness exercise was o.k. I found that because it asked me to initially focus on someone who I loved and cared about, I found myself only thinking of the attributes and  mannerisms of the loved one and not on myself which defeats the whole point.    My personal view is if I practice the psychospiritual daily I should have greater patience and inner calm.   Something I need to incorporate in my busy life!.

The strength I find in spiritual mediation and prayer has always been a stabilising force in my life and I guess that is because of my upbringing.   My mother always taught that having a connection with God, (through prayer and bible study) would give your life a sense of purpose of meaning and over the years I have proven this to be true.  

Spiritual, mental and physical health are all interconnected.   By bringing my emotions into balance (mental), incorporating a lifestyle of eating healthy meals and physical exercise (physical) and finding time to meditate  (spiritual), my life will be balanced and flourish.

Gayle

The Ultimate Mental Workout!

Oh what peace we often forfeit, or what needless pain we bear, all because we do not take the time to explore the contemplative practices that would offer us a sense of peace, happiness and wholeness!

I was on vacation this week and took the time to engage in the mental workout to nights shortly after 9pm.  This is the most peaceful and quiet time for me.   On the first night I have to admit it was a little difficult to concentrate and instead of going through the exercise for at least 15 minutes, I gave up and stopped after 5 or so minutes.  On the second night however, I made an extra special effort to focus my mind focus on my relationship with my husband and what a fortunate woman I am to have such a wonderful, supportive husband, I then turn that feeling of loving kindness to myself and starting thinking about how special I am.   There is nobody in this universe like me, I am fearfully and wonderfully made, I am in good health.  All these positive attributes began to flood my mind.   What I found most beneficial about the process was my ability to recognize the positive aspects of my life which in turn allowed me to see the "good" in others.

The whole concept of a mental workout is constantly practice the mind to "become a source of peace and calm, ease and delight, creativity and wisdom", according to Dacher (2006 p.66).  By deliberately taking the time to practice the mental workout daily one will reap the benefits of "progressive development of an expanded consciousness and its healing capacities". Dacher (2006 p. 65).

Please don't hesitate to share your ideas!

Gayle's Personal Wellness

Hello There!

I trust you are enjoying your weekend.  The weather is cool (about 75 degrees) this evening and the moon is really bright tonight.  If it is one thing that I am learning in the course is trying to take the time and enjoy the simple things of life.

Below is my response to the questions raised for this weeks discussion blog.

1 (a).  Physical Wellbeing - On a scale of 1 to 10, I would say my physical well being 
          is a 10.   I am in good physical health, I am not plagued with any lifestyle
          diseases (hypertension, diabetes etc.), and I am so thankful for that.   I believe 
          we are what we eat and I try as far as possible to incorporate nutritious healthy
          meals in my diet along with exercise.
1 (b).  Spiritual Wellbeing - On a scale of 1 to 10, I would say my spiritual well being
           is perhaps an 9.   I believe there is a purpose for my life and I try to believe with
           strong moral values and unselfishness promotes good spiritual wellbeing.
1 (c).  Psychological Wellbeing - On a scale of 1 to 10, my psychological wellbeing is
          9.  Overall I am happy and a bit contented with my life.  I have a wonderful,
          faithful husband of almost 20 years and a strong family support system.  There
          are times however that I tend to self-doubt and this sometime alter how I feel.

2.    I don't really have to incorporate a goal for my physical well being because I
       believe I'm already on a positive course, but in terms of my psychological well
       being I'm trying to adopt more positive thinking and incorporate relaxation
       techniques.

3.    Making a deliberate effort to take some "me time" everyday.   I have many rooms
       in my home where I can spend some relaxing by listening to some classical or
       easy listening music.  Perhaps 20 minutes every evening before retiring for the
       night.

4.    The mediation exercise asked you to identify an area in your body (with a specific
       color) with a characteristic you feel is lacking in your life.   I could identify with
       the color orange.  This color would go to the center of my body (just below the
       belly button) to give me a feeling of confidence and self-worthiness.

Happy blogging!  

Gayle

Welcome To My Blog

Hello There!!

Welcome to my blog!  

I've had a chance to listen "Journey On" relaxation exercise and my first impression was....so calming and soothing, almost hypnotic.  It reminded me about a time when I use to go to the spa for facials and massages, but it got so expensive I can no longer afford it.  I must confess that I felt guilty listening to it because I'm so busy, taking a few moments to just relax made me feel that I need to be doing other tasks that needed my immediate attention.

After about 7 minutes, I started to doze off.  I guess that is a good thing!

This is a test!

I believe that our lifestyle, physical activity and dietary habits contribute in a significant way to our overall well being.