Integral Assessment Review

By acting skillfully with the intention of flourishing, I began to walk a path toward balance in my daily life in the psychological, spiritual, and biological aspects of life. The Unit 3 integral ratings vanished from my computer storage area (or perhaps appear as a strange discussion board posting to my Science Teacher). From my written notes the past well-being ratings: Psychological around a 6, Spiritual at a 7, and Physical at a 4.

I set goals in each area. For the psychological area, the goal I set centered on using positive methods to substitute feelings of peacefulness and confidence for anxiety and self-doubt. The activities include: seeing a counselor to learn to cope with demanding situations, work on evoking feelings of gratitude, self-forgiveness as well as moving with loving-kindness.

For the spiritual area, the goal I set centered on improving and using, these gifts and the strongest of my resources to improve in the other two areas. The activities include: guided Buddhist meditations, music therapy (with Buddhist chants), extending my consciousness to a higher level, be connected to nature and the outdoors and to practice loving-kindness in thoughts, speech and actions.

For the physical area, the goal I set concerned itself with management of diabetes. The activities include: moving a mile per day, eating to prevent the need for insulin injections, quality sleeping for around 7 hours per day and doing the routine household tasks.

I progress happily with new ratings for my well-being: Psychological= 5.5, Spiritual=7.5 and Physical=5.5. Maybe not linear progress, but healing requires balance. I temporarily depend on my counselor for feedback as I make life choices. I feel more gratitude and peaceful thoughts today. Some days feel like the path is steeper, but the hike to higher consciousness is worth the more difficult parts.

Spiritually, I continue the guided meditations and if I fall asleep I decided I still have my ears open. Nature, music, pet therapy and intercessory prayer ground and center me if feelings become too intense. I read more affirmations and spiritual materials on the recovery process.

Physically, I do not move a mile per day because I do so much writing, reading and typing so I’m satisfied with ½ a mile. I eat healthy every day and maintained a glucose reading of 114 as average for the last 30 days. To obtain quality sleep, I nap whenever I need to and the routine stuff gets done in stages.

Balance within and between each area of the self is the key integral health! This class teaches changes in how one looks at health and wellness. Once sees a larger picture, one finds the tools to develop the skills associated with human flourishing. If a person learns and masters integral ideas/skills, then we can teach them to others. I collected many pearls of wisdom from my classmates and teacher. I will pass their experience forward.

To recover we may move backward a little to go forward in a correct manner. Moving with loving kindness, glimpses of Grace, gratitude, intention and belonging to a larger universe make all of the practices seem easier. I can visualize a life where growth has no limits and where every moment feels comfortable.

Final Project

Kaplan University Health and Wellness 420-03 Final Project

 

I Introduction:

To be effective healers we each need to take responsibility for our own flourishing in all aspects of integral health. One may mentor only in the areas where one has experience. We must be calm-abiding for psychological wellness so we can assist our clients in defining their integral plan and the steps they will take toward health. The Healer’s spirituality impacts the quality of the relationship with the client. To nurture a mature healing relationship we need to bring our spirituality with its benefits of loving-kindness, compassion, partnership, empathy and faith into the healing relationship. Spirituality helps us to become more socially active advocates for health as a lifestyle. Physically we need to develop our stamina and energy in order to maintain to a healing relationship which prevents distress, promotes health and brings forth somatic awareness. My personal goals require my attention to and living-kindness toward my physical and psychological integral needs as well as a continued embrace of my spirituality.

II Assessment:

By applying mindfulness and periods of stillness, the aspects of my integral health surface daily into my consciousness. In each area, I use a scale of the numbers one to five to rate each area: one being the survival level and five being the flourishing level. I am but a humble beginner in holistic, integral growth so Dacher’s (2006) definitions of the levels of growth and flourishing in the world suit me well. In the area of physical wellness, I find myself at a 2.5 moving from the physiological body into the realm of mind-body. In the area of psychological wellness, I find myself at a 1.75 moving from the sensorimotor awareness to the witnessing mind for longer periods of each day. In the area of spiritual wellness, I find myself at a 2.25 as I move toward wholeness and happiness.

III Goal development:
Physical Aspect Goal: I will strengthen my immune system which responds poorly to inner and outer stressors and to relieve suffering in this area. I wish to achieve a self-rating of 3 in this area in a time frame of 6 months from today. Psychological Aspect Goal: I will relieve the suffering and distraction of anxiety to concentrate my energy on integrally productive activities. I wish to achieve a self-rating of 3 in this area within the next 6 months. Spiritual Aspect Goal: I will use my spiritual strengths to balance my growth in the other two aspects and belong to and to remain connected with my place in the world. I wish to achieve a self-rating of 3.25 in this area within the next 6 months.

IV Practices for personal health:
In the Physical Domain, I monitor my step activity with a meter which hooks to my belt. I set my goal of motion to .5 miles per day. Following a diabetic, low carbohydrate and high quality protein/fat intake eliminated my need for insulin injections. Currently I try various activities at different times of the day to develop a flow and rhythm to regulate my glucose level. Once I get the glucose worked out, then I hope to increase my regular activity to eliminate the need for oral medications. I identified yoga and walking my dogs as the most pleasurable activities I can engage in. Yoga as medicine benefits the immune system, reduces back pain, and soothes the irritable bowel (McCall, 2007). I seek to fit yoga and dog walking into my daily routine. When I am ready I have a Hatha yoga training DVD I will begin (Shiva Rae, 2008) to use again.

In the Psychological Domain, I use the Dacher (2006) guided mediations to calm my mind as well as a Buddhist chant for wellness of body and mind. I begin each day with one of these practices to induce intention and skillful completion of daily activities. Using life as practice increases the ease of my mental state. The calming of my mind reduces distress and allows opportunity to enjoy each task I do. Transforming the mental nature of my approach to inner and outer tasks strengthens my immune system. I affirm my involvement in this transformation with readings written by master contemplatives. The progress I make in the Physical and Psychological Domains allow me to spend more time in the Spiritual Domain.

In the Spiritual Domain, I use Buddhist practice to express and to strengthen the quality of my faith, prayer and awareness of suffering. I find I am a sensitive to suffering around me. I use a decision tree to prioritize my spiritual focus. I look for spaces to retreat into prayer throughout the day. I take nature breaks every few hours. I go outside for brief retreats to sense the flow of the season and give thanks for the world I live in, no matter how imperfect I may be. Intentional connection with my spiritual world provides me with hope, optimism and altruism. These states generate positive effects in the Physical and Psychological Domains. My intention to function and flourish integrally flows into the world around me. Through my growth I have more to give my family, friends, community and a global world. Choices made by how action impacts the Universe, benefit all in the Universe.

V Commitment:

My friend, Sam says that as we age we become more aware of the “Big Picture” (if we attend to it)! Her wisdom as an artist and a friend contributes greatly to my quality of life. I am grateful to know her. The bigger global picture appears noisy, cluttered, confusing and at times feels overwhelming, but it exists in Life’s journey.

As I perceive my situation, I choose to make progress because not to would move myself into further suffering and “dis-ease”. No matter what conditions or events occur, I intend to act with the larger whole in my mind. I choose to age with Grace since aging happens to us all! Support and counseling helped me to understand how I go off track when the unpredictable happens. Mindfulness and intention allow me to see the strengths I posses and to visualize a simple, yet more fulfilling life, than I previously imagined.

A higher power sends me the tools I need to learn and grow---this educational opportunity came to me so I would understand the meaning of going beyond wellness. I write down review dates in my pocket calendar, but every day I identify obstacles to flourishing in all Domains. I look at what I do to cause myself suffering and methods I can do to eliminate all suffering from moment to moment. I take the step needed with intention, drawing on my inner resources. Reflection on each Domain helps at monthly intervals. I choose to discard or modify practices which no longer help my progress. I explore and experience new methods of practice so I can substitute and balance my efforts. I find this maybe hard at times, but ultimately do-able in the larger picture!

REFERENCES:

Dacher, T.S. (2006). Integral Health: the Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications, Inc.

Khenpo Pema Chopel Rinpoche, (2008). “Tibetan Buddhist Mantra Video”. Retrieved August 8, 2010 from: http://www.youtube.com/watch?v=yUJucA-mrgE&feature=related

McCall, T. (2007). Yoga as Medicine: the Yoga Prescription for Health and Healing. New York: Bantam Dell.

Shiva Rea. (2008). Flow Yoga for Beginners DVD. Silver Spring, MD: Acacia Media U.S.

Shiva Rea. (2009). “Shiva Rea Yoga Sun Salutation” Video. Retrieved August 8, 2010 from: http://www.youtube.com/watch?v=eGXgoW70IB0&feature=related

Healing Mental Exercise

“Beauty above me

Beauty below me

Beauty around me

May I walk in Beauty”.

Navajo Prayer

For me the Subtle Mind where one moves from grasping and clinging to old patterns to witnessing feelings, thoughts and sensations has been the most effective exercise. I did not recognize how often my body fills up with stress related tension or how often I hold my breath during the day. By using the focal point of feeling the air go into my nostrils, I find my mind beginning to quiet down. Turning the loving kindness inward allows me to forgive myself for not doing “everything” needed in one day. I find more opportunity to send prayer and spiritual support to others by letting go of my self-criticisms.

Because of the nature of my life situation I began to do Dacher’s subtle mind taped exercise with my eyes open to train my body to relax even when positive visual stimulation is present. The other practice I work with throughout the day is to approach all people and tasks with the intent of completing interactions and tasks with loving kindness. Intention “to be” in a more spiritual manner has reduced my detours into negative thoughts. Spiritual intention makes it easier for me to manage glucose level changes and grumpiness when I do not sleep enough hours per day. Processing inner stimuli more efficiently gives me the ability to choose where to direct my mental and physical energy. : )

“Meeting Asclepius”

“Meeting Asclepius” helped me to understand the healer within me. The experience was peaceful in general. At the beginning of the exercise I feel momentary trouble in deciding who to visualize. Experience in helping situations has blessed my life with many mentors and exceptional healers! I like making an opportunity to examine the words and feelings they passed on to me in their writings, by example and interpersonally.

Exercising mindfulness and meditation allow me to improve my health and wellness in my daily life and to remain in contact with my spirituality. I may reap the benefits of health, flourishing, happiness and wholeness, simply by using persistence in these practices. When I become anxious and distressed, I make an effort to refocus on calming my mind and on spirituality. The calming helps me to heal perceived slights and to continue to self-regulate my diet to preserve my physical health. My spiritual beliefs allow me the strengths to carry on a healthy integral path. I gain the presence of mind to send out positive energy and call on the angels or God to help myself and others.

I see the principles of recovery as important to daily life and believe I as a professional would need to “walk the walk and not just talk the talk”. I learned this phrase from a coworker who specialized in addictions counseling. Those recovering from addictions tell me the most beneficial thing about 12 Step programs is reconnecting with their spirituality. I strongly believe any healing situation presents a spiritual aspect. The art and science of healing requires we evolve in psychological and physiological aspects as well. An effective and integral delivery of any type of service requires that we begin on the integral path ourselves.

Universal Loving Kindness and Integral Assessment

Universal loving kindness comes naturally to me so the practice felt like prayer. I noticed while I believe I live this daily, I have fallen down on the intent of this prayer/meditation. I begin to direct this energy into personal relationships which cause me suffering. Intent makes all the difference in the effectiveness of this prayer.

Integral self-assessment provided insights into areas for improvement in daily living and interaction with my mate. Because of my physical challenges with menopause, diabetes and IBS, I must routinely maintain and develop coping skills to remain in balance. Balance prevents relapse of these problems. I began to wear my step meter to see how far I walk each day with the goal of at least one mile excluding walking my dogs.

In the interpersonal area I find much stress in living with my mate as he grieves for his mother (who died in 2/2010) and tries to overcome a dysfunctional upbringing. To recover from providing temporary fixes to his situation, I have begun seeing a counselor. I focus on what I can change in myself to adapt and gain long term psychospiritual flourishing.

Because we live in a society where work is beneficial to us materially and to the world in general, I went to the community center for help finding a job. Panic and anxiety over worldly responsibilities had me running in circles mentally. I spend hours and hours applying for jobs---any job--- and feel as though I am unworthy of work.

To summarize what I will implement for wellness: Meditation daily (without falling asleep), prayer with intention, quality sleep for at least 7 hours, eat to soothe and heal diabetes and IBS, move a mile a day, live through my day with gratitude for all I do have. I use the employment resources without shame or regret (I will continue to “pay it forward”).

I humbly look for mental traps and gain the wisdom and feedback of someone objective about the changes I can make. I begin to organize my home with intent of making it healthier to live in. Commune daily, if only briefly, with nature to remind myself I am a small part of a greater whole!

Catching up With Loving Kindness and Subtle Mind : - )

Dear Friends,

I fell behind in publishing my work and ask for your forgiveness. I regret not witnessing your participation in our exercises and discussions in real time. I have not read anyone else’s posts until my work is current. Life circumstances required I rest and recharge in order to discern if I would continue the work I began on my degree. I decided to begin my recovery in my blog space !

To contrast the meditations of Loving Kindness and Subtle Mind I find I benefit more from the guided meditation on calming the mind. I do try to breathe in others suffering and breathe out healing energy as I go through my day…Many times my mind becomes pre-occupied with the suffering within and around me. I often concentrate on others to the point I forget to breathe. Calming my mind allows me to relax and to act in the best interests of those around me.

One of my cats stepped on the mouse button and paused the Subtle Mind exercise! I continued anyway. I find I am too dependent on my computer. I loaded the exercise on my Walkman to carry it with me outside!

While I achieve the calm abiding state with my  eyes closed in meditation, I struggle to maintain this clarity on some days. When I open my eyes, the visual disarray around me triggers feelings of anxiety and fear. Feeling uneasy and anxious brings another string of feelings of anger, resentment and frustration.

I direct the second string of negative emotions toward myself for: not being stronger, not being wiser or better at planning ahead. I feel angry with myself. I could not prevent my physical and mental sensitivities and failings.

By seeking to remove myself from these emotions and thought patterns, I feel a lightness of spirit. Some of the physical and emotional symptoms improve as I continue. My journey has become easier when I view the events around me with a witnessing mind. I strive eliminate the false self-judgments systematically to feel more present in daily living.

Subtle Mind Practice

I really enjoyed Dacher’s (2006) second exercise. Focusing where I “think” my “third eye” or indigo chakra is I immediately felt the breath in my nostrils. The witnessing aspect became clearer as I continued to breathe. I released even positive ideas I tend to cling to. For most of the 15 minutes I managed to become still and calm-abiding! I did not get enough sleep last night so for part of that time I noticed passing dreamlike images which I could not immediately recognize or recall later. I noticed that physical aches continue, but the sensations felt less troublesome. I feel alert, yet peaceful and whole 8)!