Unit 10 final post

Goals for each area:
A-Start exercising again, and keep up with the yoga stretches. Create and stick to a schedule for the week, I can look back at previous classes for help with this.
B-Being back home now church is only 20 mins away, instead of 3-10h so i'd like to start going again.
C-Include positive thought changes in my meditation, and make an effort to write in a journal so as to improve getting out how I feel and communicate better.

Ways to get there:
A-Since I dont have my apartment gym any more I can join or even get a part time job at the gym right down the road. Make a schedule and set aside a specific time to exercise.
B-Start going to church with my Grandma, can't disappoint her!
C-Keep a journal by my bed and begin writing every night, also by being able to only write letter to Justin while he's away I have to learn to communicate better with words than actions.


Above listed are my goals and activites I set for myself back in unit three. I certainly have started exercising, running and my boyfriend and I have decided to join the high peaks club climbing mountains in the ADK park here in NY. Since I now live in NY I dont have that gym down the road but I can start running in town. Same with church and Grandma, I'm to far to go with her but I do intend to start going on my own. Thats a goal I still need to work on but considering the moves and what not I think I still have some time to find a good church. I no longer need to write letters to Justin as he's here with me! So ill have to learn to communicate in a different way.

I am happy with the progress I have made so far, but I still have a little work to do. I think that considering the changes we have made in life in the past two weeks I'm on a pretty good path towards reaching my goals. They need to be tweaked a little to fit the current circumstances but thats okay, have to roll with the punches.

Final Project!

I 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?
Health and wellness professionals are people that others look up to in their development towards a more complex understanding and implementation of healthy living. I think that for that type of person wellness is essential, because how can we teach others what we can’t learn ourselves. Wellness is, as we have learned through this term, a balance of all different aspects of health including spiritual, mental and physical well being. Each of these areas is interconnected with the others and has a strong influence on maintaining overall health. When one area is neglected the others will surely suffer. Health and wellness professionals should understand this and in their desire to help other reach their full potential they must constantly be working towards their own. I do not believe there is a point where you can say “There! I’m completely well” but rather it is a constant learning process and a lifelong commitment, and who should understand this more than the ones leading others on the same path.
In terms of my own personal goals I need to work on all areas, but I think we all do. It is a growing process and I can never hope to know it all, and I wouldn’t want to. Most of all I would like to work on my spiritual health, and not in just religion but in all aspects of faith. I want to be able to give up my stress and struggles knowing that there is a plan and that I have a guide. Being human it’s a hard to give up control but I’d like to change that, and I believe it to be essential for me to flourish.

II Assessment:

How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
Spiritual: For my spiritual wellbeing I would have to say 6.5 out of ten. I'm a bit disappointed in this area mainly because when I was younger I was so involved with my church and I really enjoyed the relationship not only with God but with others in my church as well. Recently my boyfriend has becoming more and more curious about church and I feel that I am not doing as much as I could to encourage that relationship. I still have faith and I still have the desire to get involved again, I just need to make that first step. I hope to begin that journey soon and to remember to keep it as a priority in life.

Physical: I rate my physical well being at 7 out of 10. I exercise several times a week, usually with different activities. Some days I will run, others hike a mountain or take a trip around the lake in the kayak. I think having a variety of ways to get exercise keeps me from becoming burnt out or bored. I love being outside and being healthy is a big part of being able to do those things I love. I eat well; I love to cook and try to cook healthy things with plenty of well-rounded nutrition. Learning our meditation techniques has certainly helped me as well, I usually do it in the mornings and I can certainly tell a big difference on days that I don't have time. Overall I'm pretty happy with my physical wellbeing and I know that my health will always be something I care about so it's nice to have the tools needed to keep it up.

Psychological: Before when we did this type of evaluation I had myself at a 5, but I happily re-evaluate my psychological well being and think I'm at a 8. I now take time to myself to do things like read, paint and write. My stress level is decreased significantly since that time which of course has really helped. I'm happy with my progress in communicating and in keeping my positive attitude even when others cant. This "new" attitude has really helped in all parts of my life. I can feel it changing my relationships with others in a good way.

III Goal development:

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

Physical: Even though I know I get exercise I would like to challenge myself to new tasks.

Psychological: I’m so happy that I met this goal that I set in our Unit 3 Blog but as always there is room for improvement and growth. While I did make the changes I wanted, I didn't do them through writing in a journal and that’s something I would still like to do.

Spiritual: I really would like to start going back to church again, hopefully my boyfriend and I can find one in the area that we both enjoy

IV 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.

Physical: I have just move (again) and right down the road, within walking distance is a yoga center. I have already picked up a schedule and I would like to start going at least once a week, starting Monday. I have started a new job, a mile down the road! In the winter time (and any other time it's nice to walk) I will walk to and from work. Last but not least living in the Mountains now gives me a unique opportunity to try and join the High Peaks Club. It's a challenge to hike the high peaks (46) of the Adirondack Mountains in New York. My boyfriend and I intend to start this fall!

Psychological: I will buy and start writing in my journal on a nightly basis, I think this will enable me to continue with the improvements I have already made so that I do not get stuck or stagnant. Also by writing lists and keeping goals written out I am more motivated to work towards and meet them.

Spiritual: It will not be my church, as I am now in NY instead of NC but I think that giving the effort to find another one that fits our changing needs will be something both fun and spiritually fulfilling. I also would like to start reading my Bible again and as my boyfriend doesn't know many of the stories think is also something we can do together and grow together.

V 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?
I’m sure there are many ways to assess my progress, or lack of but I think the simple way is usually the best way. I intend on printing out this assessment, highlighting my goals and putting it on the cork board in the kitchen. The same one with the grocery lists, pictures, to-do lists and coupons. I think by having it in plain sight every day I will be encouraged and motivated to follow my goals and to reach them in a timely fashion. Also I intend on sharing them with my boyfriend (who is now my fiancé) so that he can be my partner and encourage me in all parts of life.
I don’t know what strategies will assist me in maintain my long term practices; I only know that it is a lifestyle and not a list of strategies, not a diet and not a book to read. I know that I want to be healthy; I am healthy and will continue to do things that help me to flourish in all parts of wellness. I hope that by being able to share my progress and knowledge that I will never forget the lessons I have learned.


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

Schlitz, M. (2005). Consciousness & Healing: Integral Approaches to Mind-Body Medicine. St. Louis, MO: Elsevier Churchill Livingston Publications

Unit 8 reflection

Hi everyone!

The exercises we have done though out this semester all have their own merit and worth in the world. I love the loving-kindness one in particular because it serves as a great outlet in the many stressful situations that happen on a daily basis when dealing with people. I have a hard time dealign with large groups of people anyways so this tool is crucial for me to love and appreciate people on all levels in all moods. No one can always have a great day and it's important for us to remember that and put ourselves in others shoes.



I would have to say that the second most beneficial exercise (for me anyways) was the meditation. To have those visualizations on hand for mornings, or evening when I need a moment of peace has really helped me get through a very stressful past 7 weeks. The changes in life are easier accepted when we have an outlet for stress.

I hope to eliminate many stressors in my life by using these exercises to both understand and appreciate the goodwill in life and the positive outlook we should strive for.

Unit 7 Reflection

Hi Everyone!

Really getting down to crunch time, I can't believe we're in week 7 already! Our exercise this week was difficult for me, but I think it has more to do with things going on in life right now not so much the actual activity. I had trouble pinpoint a specific person to use in my imagery and so I tried to use a combination of people. I'm hoping that when I have a chance to go back and do this activity again I will be able to focus and have a clear image of the person I want to be my guide. I did enjoy the relaxation and it helps to calm and clear my mind so that I can start the day with a positive attitude. This class couldn't have come at a better time in my life, the lessons in mindfulness and mediation have really helped me get though the stress. My spiritual wellness is not only intact but it is has flourished. I plan on continue with the readings we have don't and the exercises so that I can continue to build and grow.


The saying "one cannot lead another where one has not gone himself" is true in so many different ways. It seems similar to the phrase about how you cant know someone without walking a mile in their moccasins. You cannot ask another to do something you are unwilling to do and to truly gain respect and have the ability to help and heal you need to have had the same experience. Health is something that can be scary for people and so to be able to trust your health and wellness professional is very important. We need to respect, trust and be able to share with them so that we can heal. I believe that we do have that obligation to clients to develop our own integral health if we want to instruct, teach and help them. We as professionals and as people, friends and family cannot expect someone to listen if we cant walk the path first.

Unit 6 Reflection

The loving kindness exercise is still a great way to reduce that stress and anger that other people can bring out in us. I really enjoy the sense of peace and positive energy that it creates. For me it's hard to keep my patience in large group settings, I get anxious when there are a lot of people around but these phrases are a great little mantra to remain calm, love and wish the best for the people around me.

The integral assessment was a little more difficult in that it's hard to pinpoint exactly what I want to work on. I guess right now I would like to focus on the psycho spiritual aspect of my life and also to improve certain interpersonal aspects. I hope that in focusing on these parts of myself I can obtain greater patients (the loving-kindness exercise is great for that one!) and to use the time I have over the next few months to arrange the priorities in my life and to be More active in reaching goals. I am hoping that these exercises will help me to stay more in touch with my inner self and to reach a higher level of wellness.

Unit 5 Reflection

I really enjoyed the loving kindness exercise because it was an exercise that helped change your outer view of the world and how you deal with people on a daily basis.. The subtle mind exercise was different in that it seemed to be more focused on the inner individual and how our mind works. I especially liked the part about mental activity and where our mind goes when we let go of mental activity, and how thoughts naturally comes up, abides and then goes just as easy as it came. Its such a difference to observe thoughts and learn from them rather than try to control them.

Again with this exercise, like the loving kindness one, I did not have any frustration but was able to just relax and follow the experience. I really like that the exercise instructs that when the mind wanders to bring it back to focus on breathing, the stable foundation for these type of exercises.


Its amazing the different connections that can be made between mental and physical wellness once you actually understand their connection. It requires a balance of both to feel fully well. In my own personal life I know that when I am mentally stressed, exhausted or simply malnourished it shows in my physical fitness. I begin to feel tired, my mind is cloudy, usually I lose my appetite and have headaches. Before learning of the importance of the mind body connection I would have attributed the physical symptoms to a virus, cold, weather or some other physical cause. Now I have learned that it takes me maintain my mental and spiritual health to keep up my phys cal health. Now when I begin to feel those symptoms I take a few hours for myself to meditate, take a walk, be creative or read a good book. 9 times out of 10 it helps. I couldn't imagine living a life where these simple things were impossible to do.

Unit 4 Reflection

For the past week I have been in beautiful upstate New York visiting family and if anyone needs a relaxing vacation, this is the place to do it! I really enjoyed our exercise this week. I feel like for someone who lacks patience for people (which I sometimes do) this is the perfect way to change. Paired with the crashing of waves the guided practice is particularly visual and emotional at the same time. I didn't find this exercise difficult and would certainly recommend it, especially for someone in need of guidance with in improving their patience in a stressful situation.


Researches say that the mind can be strengthened with regular training and practice. There are several different ways to get this work out for the mind. Things like memory loss, sluggish thinking and mental blocks can all be helped with a mental workout. Some believe that these are things that come with age, it's inevitable, but more and more we are finding out that this simply is not true. There are things that we can do to keep both our body and mind in shape for years to come.

There are exercises to improve just about anything you need. You can improve sight, smell/taste, memory, hearing, touch, verbal skills and the list goes on. Simply not taking short cuts in daily life can be a form of a mental workout. When going to the grocery store use a mental list, have a word calender, do puzzles to pass the time, memorize directions instead of using a GPS. These are all simply things, but modern technology has made many forms of a mental workout obsolete. The shortcuts in life are usually not as beneficial as learning the hard way.

http://www.bellydoc.com/articles/article7.htm