Unit 10-Final Assessment

After reviewing my Unit 3 assessment, I have made some great improvements and progress over the past ten weeks. In the beginning, I scored myself in the areas of physical, psychological and spiritual; Physical-7, Psychological 5, and Spiritual-6. Now that I have engaged in meditation and physical practices, my scores have improved a great deal. My Physical is now an 8, Psychological 8 and Spiritual is 7. Recently, I have been exercising more effective challenges and is cutting back on my sugars and carbs. I have started to listen to the subtle mind practice and loving-kindness exercises. Alternating has been great for me, I'm not burned out, and this is very surprising to me! :-)

There are several goals I am aiming for! One of those goals includes finding a new church home which will allow me to mentor to the young adults and unfortunate citizens in my area. I believe that giving back to my community will allow me to expand my gift of love to those who are searching loving-kindness, opportunities to share, assistance and love!

I have implemented these changes into my lifestyle and have received some personal rewards towards my personal improvement. I see a change in me attitude and my purpose towards life and work. My desire is to strive towards happiness, while providing a service to those who seek a kind word of encouragement, as well as embrace the opinions of those who are totally the opposite. This has been hard, but it's getting easier as the days and weeks go by! :-)

Overall, this class provided me with a new outlook on life, health and wellness! I no longer view my health as average. Although it will never be totally perfect, I have learn to except things as they come, and find the positive in the negative as it relates to uncontrollable circumstances. This class actually allowed me to seek the part of me that was missing...a life which included a sense of freedom from negative thoughts and discouragements. I believe that what I have learn will be more than just beneficial to myself, but also to those whom desire to be encouraged and helped as they approach their lifetime journey called, "life!"

Thanks to everyone! I wish you much sucess that's filed with love and happiess.

Unit 9 Final Integral Health Assesment

Although I have always preached about staying healthy and fit, I never thought I would have to question my own physical, psychological and spiritual well-being. What I once thought was healthy, is no longer a term used so lightly to describe a 5’2’’, middle aged woman African American woman who is free from disease and illness. This term is now used to describe my physical and mental growth, as well as my spiritual insight.

Now that I have chosen to study in the filed of Health and Wellness, it is important that I share the information I have received with others in the community in order to communicate affectively with my future clients. Not only is it important for me to lead by example, it is also important that I connect with my true feelings and identify any shortcomings which may have weaken my ability to lead a rewarding life which consist of positive thoughts, unselfishness, aspirations and personal achievement (Dacher, 2006). Identifying the eight principles of integral practices has allowed me to expand my consciousness, make room for patience, set a high standard towards loving-kindness, as well as come up with a strategic plan which will allow me to strive toward personal growth and physical success. As I aim towards these personal goals, I must be able to connect with my inner-self as I promote a life filled with love, happiness, and wellness (Dacher, 2006).

There are a few areas in which I seek self-improvement and inner growth. In order for me to achieve my desired goals, I must be willing to give more of myself
without feeling a sense of guilt or remorse if all of my goals are not accomplished in the desired amount of time (Dacher, 2006). One goal I have is the ability to work on my physical appearance through diet and exercise. Taking the time to create a progress chart and motivating me to workout three times a week will allow me to take the steps needed to conquer this “beast of defeat”! Acknowledging my desire to grow spiritually through the need of prayer and community support is another area in which I must address as I aim towards integral health and spiritual connection. I have a desire to give back to the community by feeding the homeless at one of the nearby homeless shelters and mentoring those who are seeking words of encouragement. Making myself available to those who are in need will allow me to express the love in which I have for my community, as well as share the love I have had bundle up inside for many years. It’s no longer a take, take progress! It’s an inner pursuit to give, give without looking for love in return. I have finally come to grips with the idea to provide a service that’s filled with love, intention and preparation (Dacher, 2006)

As I assess my overall health, I must strive harder towards my psychological and spiritual goals. In order to achieve these goals, I must strive for a goal in each area of my life! Although I believe that I am on the right track towards physical and spiritual health, I have neglected my ability to draw from within and achieve in the areas of psychological growth. If I had to score myself in each area, I would have to give myself an 8 towards physical growth, a 7 towards spiritual health, and a 7 for psychological determination.Each of these areas of improvement is important in regards to establishing a desire to promote my own optimal health and wellness.

I have set goals in each of these main areas, and believe that each goal will allow me to excel beyond my own expectations towards healthy living. My physical goal includes joining a local gym which offers a variety of programs: water aerobics; spin classes; yoga; and palates. Making better choices when it comes to food selection and avoiding binge eating during stressful moments will help improve my physical appearance (Forsyth, 2008). My mental goal includes educating myself more with meditation and yoga practices. Purchasing a few cd’s and books from the holistic health store located in Conyers, Georgia; I believe this will provide me with a start towards mental relaxation. It is also my desire to work on my spiritual requirement towards optimal health. This goal includes joining an auxiliary at a new church, reading my bible every night before I go to bed, and praying for a new church home in which I can connect and grow with while I travel through this journey called “life”. Setting goals in these areas will allow me to work harder towards each of these concepts and allow me to evaluate my progress as I connect with each concept. Someone once said, “practice makes perfect’. This phrase allows me to practice harder towards my own personal health issues.

There are a few strategies in which I have implemented in order to foster growth in the following domains; Physical, Psychological, and Spiritual. Although all three of these are connected and are key components of health and wellness, I have chosen to provide two examples for each domain which will help me toward my interpersonal flourishing:

Physical- (1) I will create an exercise chart to help evaluate my progress, as well as utilize the My Pyramid website http://www.mypyramid.com to help with nutritional support and weight loss progress. (2) I plan to hire a physical trainer to assist me with my physical and weight lost goals.

Psychological- (1) Continue using the Subtle Mind and Loving-Kindness CD’s which was provided by Elliot Dacher. I was able to find a lot of rewards which has led me to incorporating this practice into my daily routine. (2) Research and locate a holistic center which provides meditation services and yoga classes for beginners. I will start at the local community center in McDonough, Georgia.

Spiritual- (1) Join a local church group which provides mentoring programs for young adults and youths, as well as provide support for homeless shelters.

Although I must take baby steps in order to implement each of these strategies into my lifestyle, I am committed to making a positive change towards the essential path towards health, happiness, and wholeness (Dacher, 2006). In order to stay committed and remain focus as I strive towards my new outlook on health and wellness, I have come up with a few strategies which will help me fulfill my goals towards integral health and awareness. First, I will start off by setting smaller, but reasonable goals to insure accountability and consistency. Next, I plan to journal my progress in each area, Physical, Psychological and Spiritual. I also plan to chart my progress, as well as find someone who is willing to hold me accountable for my actions. Requesting support from my family and friends will be my first approach towards accountability (Forsyth, 2008). Then, I will implement new strategies and goals, once I have mastered my reasonable accomplishments. I believe this will allow room for advancement towards new areas that requires additional improvements, as well as assist with maintaining my long-term practices for health and wellness.

In conclusion, after taking this class, I am able to gain a better understanding of my health and wellness, as well as evaluate my mind and body as a complete unit. My self-evaluation consisted of analyzing the way I think about my own health in relation to my physical, psychological and spiritual concepts toward my inner-self. My has assessment allowed me to connect with the influences that effect my emotions, thoughts and feelings towards love and kindness and this gift called “life”. I am also able to recognize the benefits of exercise in relation to being physical fit and free from chronic illnesses which has burden history of family members. The result of this evaluation has allowed me to set major goals towards my physical health, spiritual wholeness and psychological achievements. It has also allowed me to identify any challenges I have with my weight, inner thoughts and emotions. I have learn that it is in my best interest to change my behavior as I focus on living a healthier life filled with self-love, loving-kindness and human flourishing (Dasher, 2006).



References:

Dacher, Elliott S. (2006). Intergral Health: The Path to Human Flourishing. Basic Health Publications
Forsyth, LeighAnn, (2008). Motivating people to be physically active. Second Edition. Human Kinetics
http://www.mypyramid.com

Unit 8 Visualization Blog

I just can’t express how much I have enjoyed the loving-kindness and the visualization meditation exercise. I think the reason I have chosen these two is because I was given the opportunity to focus on sharing and giving love to those around me in my imaginary state of mind.

Although the loving kindness was difficult for me in the beginning, I eventually found a sense of hope and happiness as I practiced this technique on more than one occasion. It seemed as though I was given a sense of peace after the lost of my favorite uncle, Uncle Ralph. I shared his pain and believe that he left this world stress free because our God was in control and his pain was lighten as a result of our faith. I was at peace, and I believe that he was as well.

The visualization meditation was another practice I enjoyed. It allowed me to tap into some pleasant moments in which I had experienced throughout my life. Although I live a very busy lifestyle, I never have taken the time to reflect back on the goods times that brought me a sense of freedom, joy and happiness.

I have decided to add these techniques to my daily regimen, even if it takes a few minutes of my time. I believe that I deserve this sense of peace and this time for me to reunite and focus on the healing of “Keesha”. Taking on this new challenge can only make me wiser and knowledgeable about my peace of happiness, as well as my desire to strive towards a life of health and wellness!

Unit 7 - Meeting Asciepius

This meditation exercise was one that I really enjoyed. Taking the time to focus on that one person (my grandpa) that I truly adored gave me a sense of peace and willpower. Using my imagination, as I united with my gramps, provided me with a great sense of love and comfort as I focused on my spiritual wellness.

Lately, I have allowed myself to meditate during those times of peace and quiet. I would have never thought I would engage in this form of healing practices, but these exercises have allowed me to really focus on my self-worth. I do believe that I must incorporate these exercises into my daily lifestyle in order to gain the full benefits of meditation and spiritual growth. Although prayer is my ultimate source of healing, adding a new form of meditative practices has allowed me to venture out a little more in my spiritual growth process.

When I think about the saying, “one cannot lead another where one has not gone himself”, I always think of my teenage daughter whom I love so dearly. Often, I tell myself that I must go through the test of times in order to assist her when she reach this narrow road in her life one day. I must experience it myself, before I can provide her with the advice that’s needed to handle life occurrences.

Not only do I have an obligation to my teenage daughter, I also have an obligation to my clients as I work on my psychological, physical, and spiritual health. My goal is to lead by example and strive for a healthier “Me”. In order to this, I must be able to identify with the good and the bad before offering my assistance to those whom surround me or desire my help. In order to accomplish this ultimate goal, I must train my mind to love, and inner my own heart in order to feel secure where I am (Dacher, 2006). I’m looking forward to the opportunity to live out the life in which God has given me, as well as take on the new challenges that will soon come my way!

Unit 6-Integral Assessment

As I entered my sense of stillness and silence, I focused on my desire to be fit. I have been lacking in this area for quit some time now! Today, I had been struggling with working out because of the weather condition outdoors. It has been gloomy all day. I discovered that the weather has always played an initial role in my daily and physical performance. For many years, I have tried to overcome this by refocusing my attention elsewhere...work, friends, family etc. Today, I decided to let my own sunshine in by thinking about happy times with those family and friends, and reflecting back on some fun memories. Although I realize that there will always be rainy and gloomy days, I have decided that I must not let this interfere with my mood and performance.

I truly believe that it may be beneficial for me to get a workout partner, someone who is upbeat and enjoy working out just as much as I do. Putting on some upbeat music can assist me with getting out of this slump and push me to work harder on myself and my physical requirements. Taking time to pray and ask for a sense of peace during these difficult times is also a great start. Although the weather may prevent me from a good run, every now and then, finding another alternative (upbeat workout videos, utilizing my home equipment etc.) will help me achieve my daily fitness goal! Does anyone have any suggestions?

Unit 5-Subtle Mind Exercise

When asked to compare the Loving Kindness and Subtle Mind Exercise, I had no choice but to be totally honest! The Loving Kindness exercise allowed me to tap in to my most inner thoughts and feelings. I can honestly say that it became easier over time as I tried this technique a few times this week! On the other hand, I would have to try the Subtle Mind exercise at a later time because I did not enjoy the long delays between instructions. When asked to count 10 breaths at the beginning, it seemed as though I had counted 20 before I heard the voice again. This frustrated me and caused me to loose focus many times! Although the Loving Kindness was very emotional for me, I would have to choose it over the Subtle Mind exercise. The Subtle Mind was too relaxing, and I found myself drifting off and working harder to get back in tune with the execise. This exercise would benefit me more after a long day at work, because I often need assistance to help me relax after a long crazy day with high school students! I don't think this exercise is one that I would use often in my daily routine.

Unit 4-Loving Kindness!

I must admit that the loving-kindness exercise was somewhat beneficial, but also difficult for me! I enjoyed the background noise which sounded like waves near a deserted island. I always imagine myself escaping to a very far place which consist of only me, the sand and the clear blue waters. I was able to connect with my inner-self as I focused my attention on my spouse, the one I care so dearly about. It wasn't difficult at all for me to generate that attention into my own state of mind without any difficulties. This connection was very easy for me and helpful because we both share the same type of happiness and goals.

I found it difficult for me to endure the pain and suffering that my dear uncle is experiencing at this time. This became very emotional for me, and my mind began to wonder on my mom and others that are also suffering from illnesses. It was hard for me to embrace the pain that each of them was enduring. What should have been a main focus on one, turned out to be pain suffered for many. It was hard to connect and let go of the emotions that I have for these individuals!

I did not particular care about including my enemies in my session. For some reason, I began to loose focus because I began to focus more on the bitterness they had towards me, and less on the engagement for this part of the session.

As I focused on the concepts of " mental workout", I began to establish some ground rules within myself. #1. I had to realize that it was going to take more than one session to change my thoughts and views towards adapting to love-kindness within myself, because I feel as though I'm always the one giving and hardly ever receiving. Which often leaves me with a feeling of doubt towards others, as well as trust issues that are often difficult for me except!
#2. In order for me make use of this practice, I must gain a sense of understanding towards the practice and the methods before totally engaging in this type of meditation. It left me wondering and asking myself, "Am I the only one feeling this ways, or is it hard for me to connect to others while focusing on myself?"

I'm not sure if I would recommend this session to anyone because I noticed that there was too much laps time within the session. This caused my mind to wonder off a couple of times during this sesssion!

Unit 3 Blog

As I rate my spiritual, physical and psychological well being, I must first concentrate on my life as a whole. I woud have to rate my physical well-being as a 7, because I know I can work harder toward getting fit. Although I have made some major changes in the past two months, I have come to realize that it will not hurt to take some more time out for myself and work on self-improvements. I would have to give myself a 6 in the area of spirtiual well-being. I'm working harder on concentrating on God and what he has done for me, but my worship service can use a great deal of improvement. My psychological well-being needs a lot of improvement, and I must rate myself as a 4.5 in this area. The last couple of weeks has caused me not to think clearly...making it harder to make important decisions.



Lately, I have been taking a hour walk every morning, before heading to work. This helps release any added stress, as well as prepare me for the day that I have to look forward to. I believe this newly activity will help enhance my ability to think better, focus more on God as I look at the beauty of nature, and all the wonderful things God has created. Also, I believe that this will improve my psychological well-being.



The Crime of the Century was very relaxing at the beginning, but I began to get frustrated do the interruptions in my household. Although there were many distractions, I think this technique would have been more beneficial if I was in a private office setting. Am I the only one that feels this way?

Journey On relaxation exercise.

The Journey on relaxation exercise was very comforting and was needed after a long day. After a long tiresome day, my desire was to just sit back and kick my feet up to take the load off! As I found the most comfortable spot in the house (my overlarge chair and ottoman in my bedroom), I began to imagine myself on a deserted island with no voices...just me and a cool breeze. There was no distractions, no kids, no pets and no questions being asked of me! It was just me and only me! I could find myself giving in to the instructions of the voice which was coming through my computer as I practiced the relaxation exercise. Wow, I could feel it working as I relaxed every part of my body. My feet no longer ached from the high -hill shoes I had on all day long. The soreness from my four mile run, no longer distracted my thoughts. I just felt free, free from the troubles that burden me all week long. Before I knew it, the coach and my ottoman was no longer my comforting spot, my mind began to tell me that it was time to go to bed and receive the rest that was do to me a long time ago! Um I needed this! Goodnight!

Why is hard to make important decisions?

It's obvious that we are all faced with decisions which may one day effect our future or lifestyle! I have been dealing with a great deal of stress for the past two months. My mom was diagnosed with cancer and my job assigned me to another position. Although it is my desire to take two classes, the load is difficult and somewhat overwhelming. This has lead to a great deal of stress, restless nights and mood swings. I have prayed over this situation and have come to realize that I may be taking on two many things at one time. Dropping one of my classes seem to be the ideal thing to do, but on the other hand, I fear that I may regret it in the future. Is it normal to feel this way?