Final Post

As I look over how I assessed myself in Unit 3, I scored myself as a 7 physically, an 8 spiritually and a 6,7 or 8 psychologically. Comparing that to now, I really do not think it has changed much at all. When I came up with these scores in Unit 3, I was happy with them. I wish my physical score was higher, but, it is what it is and it’s the holidays…I’ll worry about it after Christmas. I set really good goals for myself and I think the only area I have slacked off is on the physical side. The gym is going to have to wait right now.  Psychologically, I still take it a day at a time, which is the best I ever will be able to do. Isn’t this what we all do, or are supposed to do? Spiritually, I am exactly where I want to be and have peace in my heart. Growing closer to my God is a work in progress, continually up until I leave this earth. I had set a goal of growing closer and I think I have done that a little every day.

Taking this course has really opened my eyes to an area I did not know existed. I had never heard of integral health before. Now, I am planning on reading the book again and after visiting Dr Dacher’s blog, I would like to read even more about his thoughts. The toughest part for me to understand was when he was describing the quadrants. I think this would be tough for anyone, as we have never thought of our health and mind-body-spirit that way. I still take issue with it and it kind of makes sense, but, kind of doesn’t. I have found the meditation exercises really good and have started lying down and shutting everything out when I get a headache. This has really helped quite a bit.

I do not think I will be able to introduce this to patients until I understand it more myself. How long will this take? I do not know, but I have started down the path. As we have discussed many times in this class, I cannot teach or recommend something until I am doing this myself. I am really glad that I have taken this class and learned about integral health. It is a concept and a way of life that can benefit so many people, starting with myself. 

Unit 9 Final Project

My Plan

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?

  As professionals, we have a direct responsibility to our patients. We must treat them with the upmost of care, but, also treat not just the physical, but the mental and the spiritual. If we have not developed in these areas, how can we teach? How can we help our patients if we do not know what we are talking about? When we arrive at our goal of Integral Health, we have also achieved authentic happiness and genuine wholesomeness. (Dacher, 2006) These attributes shine out of us and touch everything we see. The goals for me are the same set out here. Step by step I will be following the Integral Health Map and developing myself in the areas of loving-kindness, meditation and psychospiritual development. I will always have this last area as a life goal, it is that important to me.

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

  Fortunately for me, my physical health is excellent for being in my early 50’s. I am truly blessed, as so many others are not as lucky. I do need to work out more and walk more, which I am starting to do. I do not take being healthy for granted and would like it to last as long as I can. Psychologically, I can be stable and centered one day and the next day be on a rollercoaster ride. This area I am getting help with and as I have been told it is beyond my control, I refuse to accept that. Using meditation and having quiet times are things I look forward to. Spiritually, I am on track. I have been spiritual and a Christian since I was a child. It is a very important part of who I am. If there is such thing as a Spiritual Christian, than that is me. I feel in my heart there is love out there for everyone and so much that our eyes cannot see. But, our heart and our mind can see, we just have to open up to it.

So, my score in Physical would be 8, Psychological would be 5 and Spiritually would be a 9.

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

  My physical goal is to become more physically fit, for I could not assist a patient in that area if I was not. Continuing to do what I do and adding in some tennis, more yoga and Pilates should make the difference I am looking for. My psychological goal is to achieve wholeness. Developing this opens you up to so many things like, decreased stress, better interpersonal relationships, more freedom of choice and far greater skill. (Dacher, 2006) Spiritually, I need to develop more loving-kindness. This can sometimes be the hardest thing. Especially when you are angry and you are thinking not-so-good thoughts about that person. I need to pull myself away, shut my eyes and for a moment, listen to my breath, letting loving-kindness take over. I know in my soul this will make me a better person.

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 the physical area, I plan on attending Yoga classes 5 days a week, with perhaps a couple Pilates classes thrown in for good measure. Parking in the back of the parking lot instead of the closest spot up front will surely help with my walking/stepping goal of 10,000 per day. I would really like to find a group to walk with in my area, as it would be more motivating to me.

  Psychologically, I plan on continuing to meet with my Doctor on a regular basis. I also have found that talking with my significant other helps me quite a bit, even when he has no idea what I am talking about. I think getting out of my head more and finding a way to be of service to others by volunteering would be a great goal, because, it’s not just about me, after all.

  Spiritually, I talk to God every day, more than once. When I am troubled, angry, sad, confused, I talk to God about it. I may not get a direct answer, but, I do get an answer in the end. I am going to be more forgiving to those who have wronged me. Again, not easy to do, but, necessary. I do not read about spiritual things as much as I used to and that is something I will be starting to do again. I will also try to look for a church that I can go to, but, that is a bit hard for me. I will try, though.

                      I.                      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?

  Being able to assess my success will begin with a journal and a calendar. Keeping daily track of my activities and thoughts makes me more responsible and accountable to myself.  Physically, I can keep track and hopefully get a trainer. Psychologically, I can set my goals of getting outside of myself and volunteering if I write it down on my calendar. Spiritually, a daily devotional book will be a great way for me to keep by my bed as a reminder to read as I start or end my day.  By also letting my spouse and my children know about my goals, they will drive me nuts holding me accountable.

  Health and wellness, along with human flourishing is so very important. Changing my way of seeing things and people, not growing stagnant, but evolving to a way of life I was never aware of as being possible is the best goal I could have.

References

Dacher, E. M. (2006). A Letter to the Reader. In E. M. Dacher, Integral Health: The Path to Human Flourishing (p. 3). Laguna Beach, CA: Basic Health Publications, INC.

Meditation and Loving-Kindness

Practicing meditation on a daily basis is a goal I always aim for, but do not always achieve. I really like the way in which meditation calms my spirit and eases my stress. Lately, I have been a bit afraid and stressed due to having to have deviated septum surgery next week. When I start feeling particularly anxious about it, I go to a quiet place, turn off the TV and calm myself down via mediation. I also use visualization, picturing the surgery going good and the healing not being painful.  This may not work for everyone, but it has been working for me.

Loving-kindness is something I think about every day. It is not always the easiest thing to do, but sometimes it is the easiest thing to do. Showing love and kindness to family and friends is usually a given, but smiling and saying hello to strangers sincerely, can be hard. I believe it is putting others before yourself and not being selfish. Being of service and helping those who need you, either through a word or a deed.  Now that my 18 year old stepdaughter is living with us, I find my loving-kindness tested on a daily basis. 

Unit 7

Unfortunately, the sound driver on my computer went out, so I was not able to do the exercise. This is disappointing me, as I was looking forward to see what was waiting for us this week. Will be taking this thing to the Geek Squad in the morning, hope it’s nothing major.

As for the quote “One cannot lead another where one has not gone himself.” This can cover so many different things. In the health care/wellness area, it would be natural for me to think that we must lead by example. Should we have the occasion where we have a patient that is going through something like quitting smoking or losing weight or quitting alcohol, if we have been there ourselves, we are so much better equipped to care for this patient. Experience gives us unique tools no one else has. We understand the path they are on and can take their hand and walk it with them.

I think it is imperative that health professionals continually develop their health psychologically, physically and spiritually. We heal by example. If I weighed 400 pounds and was treating a patient who was trying to lose weight, while I sat there with a donut in my hand, how believable would I be, let alone unprofessional. Our patients look to us as their light, their teacher, their mentor, and with that comes a huge responsibility. One that we constantly need to improve upon, keeping current with the latest research, trends and knowledge in the field that we choose.

Interpersonal Flourishing

   Well, I tried really hard to do the loving kindness meditation, but, it did not work out so well. I just cannot relax with my eyes open, reading the same 4 sentences over and over. I do not like this mediation, as it does nothing for me. Lying back, relaxing with my eyes shut and listening to a meditation works so much better. In practice, I would never give a client a mediation like this to do, and would not expect them to do it well. 
    I practiced the assessment, which was not easy to get into, either. The only area that came to mind is that sometimes I can be a bit overreactive. It varies from day to day and I wonder if it goes along with the menopause thing. I am going to start volunteering as a way of giving back, so I thought about that too. This assessment was one I could not do for very long. It was too boring. Again, this would have to be something I could listen to. 

Spiritual Wellness

I really did not enjoy the Loving Kindness exercise, but the Subtle Mind exercise was wonderful. I had the most blissful sensation of calm. This exercise made it easier to calm my mind, focusing on my breathing with the ocean waves in the background. The Loving Kindness exercise did not do this to me. It was not easy to calm my mind and the lady’s voice was annoying. Right off the bat this exercise was just not for me. I love the Subtle Mind exercise and plan on doing it again tomorrow.

Spiritual wellness is what keeps me grounded. There are times when I get too emotional or angry and I need a way to settle my thoughts and my blood pressure down. Some of the time I can calm myself down by self talk, but not always. Spiritual wellness is so connected to the mind and body. When I am upset or stressed and I have not tried to clear my mind and calm down my thoughts, I start feeling nauseous and can feel my heart racing. I really think that spiritual wellness and being able to have a subtle mind can really prevent stress from affecting you physically.

Loving Kindness

I listened to this audio and had a really difficult time getting into it. My mind would wander, which it did not do during the other 2 meditations. The speaker’s voice was not one I could really relax to. The best part was the ocean waves, which always bring me peace. I could not listen to the whole meditation, as, honestly, it completely bored me.

When I think about mental workouts, it means taking time every day to practice concentrating your mind and ignoring everything else around you. Beginning with loving-kindness was a wonderful choice and one I think we should all begin our day with. It really is the Golden Rule, isn’t it? Taking the time every day for a metal workout meditation session can help you in so many ways, be they psychological or physical. It is also known that the more loving-kindness you give out, the more you get in return. I plan on starting my day with this meditation every day. I really need to show more loving kindness, as my fiancé’s daughter has moved in with us and showing this every day is a challenge.