1. The universal loving kindness practice was simple and yet effective. I could feel myself becoming part of a much larger picture. The repetitiveness of the lines made it easy to keep my focus. I can certainly see how this mini practice would be easy to incorporate most any time.
2. The integral assessment exercise was interesting. At first, my mind was totally blank. It's as if I asked it a question and got the deer-in-the-headlight look. Then a "feeling" started to creep in. It was brought to my attention that my psychospiritual and worldly areas are needing attention. I learned that although I am practicing meditation and participating in my prayer time, I have not completely surrendered and put my total faith and trust in the wisdom made available. I still cling to past thoughts, fears, and reactions. I am making progress, but this area needs attention. The worldly area is an extension of the psychospiritual. I put a lot of mental energy into trying to figure out the future rather than enjoying the journey and being grateful for the lessons presented and learned.
The activities I will use for growth in these areas will include continued practice with meditation, continued focused time in prayer including time to listen for the answers or words of wisdom. I will continue with my daily eccentrics program (a blend of yoga, tai chi, and pilates). I will practice incorporating mindfulness into everyday life, and I will practice trusting the wisdom within rather than fearing the unknown.
Sherry
Reference:
Dacher, E. (2006). Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
Wednesday, April 27, 2011
Wednesday, April 20, 2011
Unit 5 Power Point Presentation
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Unit 5 mental fitness practice
The practice this week was that of the subtle mind. I found the experience to be very relaxing and somewhat easier than the practice of loving-kindness. Toward the end it was harder to keep my mind from wandering, but returning my attention to my breathing helped. I love the sound of the water in the background. I felt the practice was less frustrating than the loving kindness practice although a couple of times I thought I was going to fall asleep (Dacher, 2006).
Spiritual wellness is very important for mental and physical wellness. The body is is more than just a collection of physical compounds. The body, mind, and spirit are all connected. The health of one affects the health of the others. I know when my "thinking gets to stinking" it has an impact on my physical wellbeing. When I have a bad attitude or toxic thoughts, I get more aches and pains, more stomach ailments, and get insomnia. When I think positive thoughts and attend to my health and wellbeing, my spiritual life is deeper, richer, more meaningful (Dacher, 2006).
Reference:
Dacher, E. Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc. Publisher.
Spiritual wellness is very important for mental and physical wellness. The body is is more than just a collection of physical compounds. The body, mind, and spirit are all connected. The health of one affects the health of the others. I know when my "thinking gets to stinking" it has an impact on my physical wellbeing. When I have a bad attitude or toxic thoughts, I get more aches and pains, more stomach ailments, and get insomnia. When I think positive thoughts and attend to my health and wellbeing, my spiritual life is deeper, richer, more meaningful (Dacher, 2006).
Reference:
Dacher, E. Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc. Publisher.
Wednesday, April 13, 2011
Unit 4 loving kindness exercise reflection
Hello spiritual journey friends!
This week I listened to Dacher's CD tracks #1 and #2. I found the exercise to be beneficial in that I had to slow down for 18 minutes, be still, focus my mental energies, and relax. For the most part, I was able to follow along with the session. At the end, however, I found my mind wandering off onto various topics. It became more and more difficult to keep my mind quiet. For the first 5-10 minutes I did pretty good. I would recommend this to others as it is relatively easy to participate in the exercise.
The concept of a mental workout is essentially practicing contemplative meditation every day just like someone training for a physical goal would physically work out everyday. This mental workout will help a person progress in the development and expansion of his/her consciousness and its healing capacities (Dacher, 2006). Research indicates that mental workouts can actually change the brain structurally both in the short-term as well as the long-term.
I can implement mental workouts into my life by taking 15 minutes each morning prior to my daily workout to practice the concepts of loving-kindness. Taking the time to mentally extend this loving-kindness to myself as well as to others. I believe this will start my day in the right direction with the right attitudes and foster my psychological health at the same time. It would be a natural progression to flow into the contemplative practice after my daily bible reading. This, I believe, will help me absorb what I have learned and allow the love of God to flow to me and through me.
I hope you all have a wonderful week!
Sherry :)
This week I listened to Dacher's CD tracks #1 and #2. I found the exercise to be beneficial in that I had to slow down for 18 minutes, be still, focus my mental energies, and relax. For the most part, I was able to follow along with the session. At the end, however, I found my mind wandering off onto various topics. It became more and more difficult to keep my mind quiet. For the first 5-10 minutes I did pretty good. I would recommend this to others as it is relatively easy to participate in the exercise.
The concept of a mental workout is essentially practicing contemplative meditation every day just like someone training for a physical goal would physically work out everyday. This mental workout will help a person progress in the development and expansion of his/her consciousness and its healing capacities (Dacher, 2006). Research indicates that mental workouts can actually change the brain structurally both in the short-term as well as the long-term.
I can implement mental workouts into my life by taking 15 minutes each morning prior to my daily workout to practice the concepts of loving-kindness. Taking the time to mentally extend this loving-kindness to myself as well as to others. I believe this will start my day in the right direction with the right attitudes and foster my psychological health at the same time. It would be a natural progression to flow into the contemplative practice after my daily bible reading. This, I believe, will help me absorb what I have learned and allow the love of God to flow to me and through me.
I hope you all have a wonderful week!
Sherry :)
Wednesday, April 6, 2011
Unit 3
1. Based on a scale of 1 to 10, I rate my physical wellbeing a 10. I pay close attention to nutrition, fitness, and sleep. I am a healthy weight. I have no physical restrictions. I have no diseases. My blood pressure and cholesterol are healthy. For a 45-year-old, I have very few physical complaints. Spiritually, I would rate myself a 9. I have a strong faith and a deep reliance on divine providence. I have moments of fear and doubt, but they usually do not last very long. I know am loved, and that God is in control. I spend quiet time in prayer every morning. I seek daily guidance from His word. I still have much to learn in this area, and much to put into action, but I am not where I used to be - that is progress :). Psychologically, this one is closer to an 8. I have suffered from low self esteem and an eating disorder in my past. I was very self blaming and carried unnecessary guilt for things I really had no control over for a long time. I am making progress. I am learning to believe in and trust myself, but I still have my moments.
2. Physical goal: To completely heal my hamstring injury through daily physical therapy, heat, and rest. I would like to have this injury healed by June of this year. I will follow the prescription for healing daily. I can measure my progress by charting my flexibility gains weekly.
Spiritual goal: To read through the bible in one year. I began this task in January. Following a daily schedule, I can complete this goal this year.
Psychological: To learn the skill of visualization. I intend to carve out three 20 minutes sessions per week for one month to practice meditation with visualization. This one will be tougher to measure in terms of and end-goal. I believe the progress will be something that is felt more than something concrete.
3. I discussed the activities for each goal back in question #2 :)
4. I participated in a relaxation exercise called The Crime of the Century. We practiced the rainbow technique for relaxation. We focused on 7 different body regions starting with the color red coming from the base of the spine cultivating a feeling of being grounded and safe. We then moved to the belly button region and used the color orange symbolizing a feeling of centeredness. He then moved to the upper stomach area. For this area he used the color yellow symbolizing love. From there we moved to the upper chest and used the color emerald green. This color represents the ability to give love. Next was the throat area and the color aqua blue to symbolize the ability to feel like you have a purpose in life. You have willpower and creativity. Then we moved to the forehead region and used the color indigo blue symbolic of balance within yourself. Lastly, he moved to the top of the head and used the color violet that represents feeling connected to the universe. It was interesting to visualize all of these colors radiating from my body - it was like being attached to a rainbow or having one flow through me. Finally, we were to visualize wrapping our body in a bright white light. The exercise did create a feeling of calm although at times I had to grab my thoughts that tried to wander. I still need practice in this meditation and visualization skill. I would say it was beneficial, but somewhat frustrating due to my busy mind. Maybe it felt like it moved too slow? I'm not sure.
2. Physical goal: To completely heal my hamstring injury through daily physical therapy, heat, and rest. I would like to have this injury healed by June of this year. I will follow the prescription for healing daily. I can measure my progress by charting my flexibility gains weekly.
Spiritual goal: To read through the bible in one year. I began this task in January. Following a daily schedule, I can complete this goal this year.
Psychological: To learn the skill of visualization. I intend to carve out three 20 minutes sessions per week for one month to practice meditation with visualization. This one will be tougher to measure in terms of and end-goal. I believe the progress will be something that is felt more than something concrete.
3. I discussed the activities for each goal back in question #2 :)
4. I participated in a relaxation exercise called The Crime of the Century. We practiced the rainbow technique for relaxation. We focused on 7 different body regions starting with the color red coming from the base of the spine cultivating a feeling of being grounded and safe. We then moved to the belly button region and used the color orange symbolizing a feeling of centeredness. He then moved to the upper stomach area. For this area he used the color yellow symbolizing love. From there we moved to the upper chest and used the color emerald green. This color represents the ability to give love. Next was the throat area and the color aqua blue to symbolize the ability to feel like you have a purpose in life. You have willpower and creativity. Then we moved to the forehead region and used the color indigo blue symbolic of balance within yourself. Lastly, he moved to the top of the head and used the color violet that represents feeling connected to the universe. It was interesting to visualize all of these colors radiating from my body - it was like being attached to a rainbow or having one flow through me. Finally, we were to visualize wrapping our body in a bright white light. The exercise did create a feeling of calm although at times I had to grab my thoughts that tried to wander. I still need practice in this meditation and visualization skill. I would say it was beneficial, but somewhat frustrating due to my busy mind. Maybe it felt like it moved too slow? I'm not sure.
Monday, April 4, 2011
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