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 found the universal Loving Kindness to be a soothing and invigorating experience. The practice helped me cultivate positive emotional states towards myself and those around me, so that I become more tolerant, caring, compassionate, and empathetic towards others. From my experience, I can say it definitely works both consciously and subconsciously. It was easy to follow, calming, comforting, peaceful but at the same time it brought awareness as well healing and the enlightening energy of deep consciousness.

Although I make sound nutrition and fitness a priority and I’m determined to maintain the same level of commitment and sense of balance I’ve been able to attain since I've found and nourished spirituality and inner peace, I'm still experiencing high levels of stress and working on too many project simultaneously. To foster greater wellness in this area, I will practice relaxation techniques as often as necessary and try to attain a true sense of balance. I will also develop a strong network of positive, exciting friends and family members that would brighten my spirit and bring humor to my life, relaxing my body and mind, practicing breathing exercises, listening to soothing music, getting a massage and a hot bath, aromatherapy, and yoga have helped significantly whenever I have tried to reduce stress-inducing thoughts and behaviors.

My ultimate goal is to have a balanced life and enough time to meet professional and academic demands, enjoy healthy relationships, relaxation, recreational activities plus the ability to face challenges in a constructive and positive way. Beyond opting for a take-charge approach and maintaining a positive attitude, I have found that it is possible to reduce stress by nurturing myself and prioritizing what is really important, so I am ready to confront life’s stressors when they inevitably appear.

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

From my experience, both exercises were relaxing, in different ways.  The Loving Kindness exercise calls for deep reflection and the search for the Self while trying to consciously awaken the subconscious mind. I did find the Subtle mind exercise to be more relaxing, probably because I focused on nature and its soothing effects. The calming and gentle sound of the music and water splashing negative thoughts away was a great combination to relax and liberate my mind from stress and mental clutter.

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

According to Dacher (2006), the mind/body connection is a critical component in healing and well-being. However, that connection is really difficult to activate. Dacher (2006) explains that although practices like yoga, tai chi, reiki, and various types of meditation relate to and promote that connection, in themselves, they do not produce the qualitative shift needed for the higher level of extraordinary, integral health. Therefore, rather that looking outside ourselves for new remedies, techniques, and programs, we have to redirect our vision from outside to inside. "To transform health and life we must shift our gaze inward, where we will find the ever-present source of exceptional health and healing."

Born with a marked type A personality, I do apply Dacher’s theoretical and practical views mind/body connection. I follow all of the practices she mentions and although I am a major fitness fan, (that’s my absolute favorite thing to do) when I face highly stressful situations, I “gently force myself” to relax, meditate, and/or practice yoga until I find and maintain that crucial connection that invariable transcends from spiritual wellness to mental and physical wellness.    

Reference

Dacher, E. (2006). Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.

1.            Listen to the Introduction mp3 and Loving Kindness mp3. Practice the Loving Kindness exercise. Describe your experience. Did you find it beneficial? Difficult? Why or why not? Would you recommend this to others? Why or why not?

I found this experience soothing and invigorating. The practice helps us to cultivate positive emotional states towards ourselves and those around us, so that we become more tolerant, caring, compassionate, and empathetic. From my experience, I can say it definitely works both consciously and subconsciously. It was easy to follow, calming, comforting, peaceful but at the same time it brought awareness as well healing and the enlightening energy of deep consciousness.

2.            What is the concept of "mental workout"? What does the research indicate are the proven benefits of a mental workout? How can you implement mental workouts to foster your psychological health?

 

The concept of Mental Workout  as described by Dacher (2006) refers to the practice of exercising the mind daily, just like anyone would exercise the physical body and that way train and develop our psychospiritual healing.  Research has consistently validated although Americans spend billions on physical well-being, mental exercises that keep people mentally agile and strong are not as common. Experts have stated that mental workouts are a call to action for anyone worried about developing cognitive or neurological disorders such as Alzheimer’s or dementia (Phillips, 2010).

References:

Dacher, E. S. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications

Phillips, M.L. (2010). Mental 'exercise'. Retrieved from http://www.businessweek.com/lifestyle/content/healthday/642751.html

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?

 

A-physical wellbeing = 9 - I make sound nutrition and fitness a priority
Goal: Maintain same level of commitment and sense of balance

B-spiritual well-being = 9 - I've found and nourished spirituality and inner peace
Goal: Maintain same level of commitment and sense of balance

C-psychological well-being = 6 - I'm still experiencing high levels of stress and working on too many project simultaneously.
Goal: Apply relaxation techniques and attain a true sense of balance

2. Relaxation exercise The Crime of the Century. Describe your experience.

This exercise was absolutely helpful. Its relaxing effect was similar to physical exercise. I find its pleasant effect to be refreshing, relaxing, and also invigorating. The experience was completely beneficial. There was nothing frustrating about it.

Take Action! Controlling Emotions to Keep Stress at Bay

After hours of reflection trying to identify wellness blockers, I decided that I can be very emotional at times. These are a few tips I've found useful:

Take Action! Controlling Emotions to Keep Stress at Bay


Ever feel like you're on an emotional roller coaster? Life can bring on a variety of emotions, both positive and negative, that range in intensity from mild to severe. If you don't have a handle on them, they have a way of getting a handle on you. Try these 5 strategies to keep your emotions in check.

1. Let it out
   Emotions like to linger. Sometimes you have to kick them out. Bottled-up feelings of sadness or anger can sap your energy and interfere with your relationships and other areas of your personal and professional life. So let people know when something's bothering you. If you're having trouble verbalizing, try purging yourself of intense emotions by pouring them out in a journal.
2. Count to ten
   Emotions are powerful. And they can surface at any time: at work, at the grocery store, out with friends, at the dinner table. When you find yourself in emotionally charged situations, step away and count to 10 before you say or do anything. This will give you a chance to calm down, assess the situation, and consider the possible positive and negative consequences of your reactions and comments.
3. Say when
   Emotions love overachievers. If you have a tendency to take on too much, watch out! Resist the temptation to be Wonder Woman or Superman by handling everything on your own. Ask for a helping hand. Break large projects into smaller portions and delegate, even if they are just small tasks. And do it BEFORE you get overwhelmed. Learning how to recognize and express your limits is vital to avoiding meltdowns.
4. Talk to yourself
   Emotions are sneaky. One minute you're fine, the next you feel yourself sliding downhill. Worry creeps in. Something, or maybe several things, didn't go as well as you'd hoped, and you're headed down a dark path. Before you get too far into the darkness, talk it out with yourself. Ask yourself what you can learn from the situation and how you can plan more effectively for similar challenges in the future.
5. Fuel up
   Emotions don't play fair. They attack when you're most vulnerable: when your schedule is packed with events, chores, and responsibilities. Make sure you first take care of basic needs like food, water, sleep, and exercise. You'll find it much easier to stay calm, cool, and collected when you're exercising regularly, eating healthy meals, and getting enough sleep.

Retrieved from www.realage.com

Hello Everyone!

I am Daisy Pino, a true wellness and fitness fanatic from Las Vegas, Nevada. I am part of the Health and Wellness program. I believe wellness should enhance quality of life, not detract from it. Meaning that it is important to make sensible decisions about our daily habits and lifestyle and explore all the options we have, so we live longer happier lives. In my opinion, nutrition, fitness, and stress management are crucial components. My goal is to continue learning as this profession evolves and to help as many individuals as possible to reach optimal health though natural alternatives.