Final Project, Assess, Reflect and Commit

Myself and my 2 year old son have the flu this week, we don't know who gave it to who .. but wish us well in recovery ;)

Final Project

Introduction

Ken Wilber was quoted as saying “having a map of Hawaii is not the same as actually being there”. A practitioner who does not practice themselves what they preach has a diminished capacity to help their patient. Integral health by practice is supposed to transcend all areas of medicine, tying the mind, body and soul together. To limit your own spiritual, psychological and spiritual development as a practitioner and leave out that piece of the Integral health “pie”,  is directly contradictory to the health and wellness philosophies.

I am quite developed in the area of physical health, I pay close attention to my fitness and nutrition. But like most when strong in one area, I am weak in others. Total integral health does not require that we be developed fully in every aspect of wellness (Dacher, 2006).The goal should be to develop health, happiness and wholeness along our own unique path in accordance with our own needs and goals. Psychological and spiritual development are the areas I personally need to improve on. My goal is to be as well rounded as possible in order to properly help my clients as a wellness professional.  

Assessment

             Assessing my own physical, spiritual and psychological wellness on a 1-10 scale (ten being the most optimal).

Physical – 8 –I am 5 months pregnant, so my current fitness regimen is somewhat limited. I make a point to do physical activity daily, usually walking and lifting light weights within safe parameters for pregnancy. The majority of my diet consists of lean meat, veggies and fruits all of which I choose organic to protect my growing baby from pesticides and growth hormones. I rarely eat processed food containing preservatives or food colorings because they have been researched to contribute to learning disabilities and allergies. I take it very seriously.

Spiritual – 6 –For most people spiritual health is fulfilled by religion or a connection with a “higher” being or power. To me spiritual health means my personal connection with all of life.  I am spiritual in the sense that I appreciate the world I am in. I love being outside and appreciate nature, I love to travel and experience the world and I am grateful for the blessings I have been given in my life.

Psychological – 6 – described as  the only area in true constant need of development (Dacher, 2006) and defined as “A state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities, function in society, and meet the ordinary demands of everyday life” (American Heritage Dictionary). Psychological development is very important to overall heath. I certainly meet the definitions of proper psychological health and function as a normal human being. However,  I have a type A personality. I have road rage, I like things in my control, I am stubborn and I get stressed way too easily.  These are my areas of psychological improvement.

Goal Development

Physical – I gave myself the “8” rating is because while I do excel in the physical area, I am also human. I go out to lunch with friends and share dessert, sneak leftover Halloween candy or finish my kid’s grilled cheese at restaurants.  My goal would simply to keep up the good work, this area of my own wellness I am quite proud of and take very seriously. As always there are areas for small improvements, but overall I am happy with it.

Spiritual -  I gave myself the “6” rating is because while I am connected with life, I should take a step back from my everyday hectic reality and actually “see” life. A simple goal could be to  start a daily gratitude journal and each day record one thing that I am grateful for in my life. Putting these items in writing and seeing them build over time would be a good reminder to appreciate life, which plays a major role in spiritual health (Dacher, 2006).

 Psychological – I gave myself a “6” rating because I tend to get over-stressed very easily. As mentioned I have a naturally stress- prone Type A personality. I get agitated very easily about small things, I worry about things out of my control and I have a problem letting issues go and moving on. Usually exercise is my go-to stress relief technique, it will “reset” me. I however need to change the way I deal with little stressors in real time and not let them build up until I can go for a run. A technique could be guided meditation, it has been mentioned that those who practice meditation on a regular basis over time train their minds to revert to a relaxed state when stressed. If I could “train my brain” to eventually react differently to stress it would have a powerful impact on my psychological wellness.

Practices for Personal Health

With the belief of Integral health, that state of physical, psychological and spiritual wellness are all vital to one another. All three components are equally important to whole wellness and should be treated a such. Strength in one area does not make up for weakness in another.

Physical wellness involves the physical body in the areas of fitness and nutrition. Ken Wilber suggests a bio-graph to note milestones and track habits. Asking yourself questions like, how are my eating patterns driven by habit or emotion? And What are my nutrition priorities? Keeping a line of development like the one described as well as a food log in a daily journal can help to map out current practices and areas for changes. This strategy could foster growth in nutrition (Dacher, 2006).

I am already very physically active, however I seem to limit myself to the sports and activities I habitually like doing, such as running, biking or swimming. A way to foster growth in the fitness aspect of physical wellness would be to try new areas of fitness. Perhaps rock climbing, martial arts or trail hiking could add some variety and expand horizons and encourage growth.

Psychological wellness, as mentioned is the one area that should remain consistently developed (Dacher, 2006). The psychological process focuses on identifying destructive emotions and dysfunctional patterns and replacing them with healthy attitudes and behaviors (Dacher, 2006).

Exercise #1 – an exercise in loving-kindness. Loving-kindness allows us to get back what we give, even if no reciprocation is given from another person. It creates a calmer mental attitude that over time will come as natural and effortless (Dacher, 2006)

This exercise to me has been very effective in reminding me about people who are important to me in my life.

Close your eyes and rest into the natural ease of your body, repeat the following phrases for 10 minutes.

1.   May all individuals gain freedom from suffering

2.   May all individuals find sustained health, happiness and wholeness

3.   May I assist all individuals in gaining freedom from suffering

4.   May I assist all individuals in finding health happiness and wholeness 

This exercise should be done 2-3 time s a week or as needed. 

(Dacher, 2006)

Exercise #2 – an exercise in the subtle mind and breath. Because of the direct relationship with breath and the mind, peaceful rhythmic breathing leads to a peaceful mind (Dacher, 2006).

Step 1- focus on breath cycle using the rising and falling of your chest.

Step 2- 10 breaths in and 10 breaths out. Should you become distracted by other thoughts return your mind to your breath and the rising and falling of your chest. 

Step 3- sit quietly and repeat for several minutes, observe where your mind “travels” and bring it back to center

Step 4- release you mind and allow it to float freely and experience clarity.

Step 5 – slowly return your mind to center and remain still for a few moments. Write any thoughts or experiences in a journal.

This exercise should be completed 2-3 times a week or as needed. It can be called upon during times of mental stress or busyness.

(Dacher, 2006)

Spiritual wellness identifies the connection between the mind and spirit. The idea is to shift physical emphasis on survival and instinct to mental interconnectedness and awareness (Dacher, 2006). The most recommended practice for spiritual development is meditation. There are many different kinds of meditation such as guided, mindfulness, movement and mantra. Each one is designed to better connect your mind and spirit but not all techniques work for everyone. One recommended movement exercise I find effective is tai-chi, a graceful form of ancient Chinese exercise that involves movements in a slow focused manner accompanied by deep breathing (mayo clinic). Tai-chi is known to connect mind and spirit and decrease stress and anxiety. I will implement by seeking formal instruction on Tai-chi from a qualified instructor at a fitness center, and once the basics are learned tai-chi can be easily practiced anywhere. 

A second practice to foster spiritual wellness is to give back to others. Volunteer at a soup kitchen, collect clothes and food for the needy  or organize a fundraiser for a local charity. These selfless acts of kindness of serving others will allow you to connect with your spiritual mind and cultivate human flourishing. I plan to have a “toys for tots” Christmas party this year, the only requirement is guests bring a toy for children to be donated.

Commitment

I will asses my progress in my spiritual journey by keeping a journal. In this journal I will record daily what I have done in each area of physical, spiritual and psychological wellness. Recording my triumphs and missteps along the way will help me grow on my path to human flourishing. To help maintain long term practices I will have to make an effort to insert these practices into my everyday life. With the help of the journal I will learn what works and what does not for me individually, I can then work on incorporating techniques into my journey. I can also maintain my own practices by helping others with theirs. I can incorporate friends or family members also interested in expanding their own wellness. Sharing my own experiences and advising others will also help keep me focused on my own Integral Heath.

Pursue!

Michelle

References

American Heritage Dictionary (2012). Definition, Mental health. Retrieved from. http://www.answers.com/topic/mental-health

Dacher, E. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, Chapter 4 and 16, CA. Basic Health Publications Inc

Mayo Clinic (2012). Tai Chi, a gentle way to fight stress. Retrieved from. http://www.mayoclinic.com/health/tai-chi/SA00087/NSECTIONGROUP=2