Update

Physical well-being score: 7, because I am rarely sick, and I feel great most of time, except for a little fatigue related to all that I have on my plate, but I do very well for all the things I accomplish on a daily basis.   Goal: I would like to try to fit in regular exercise at least 3 x per week instead of 1 or 2 that I currently do, since I feel my best when I exercise, also need to eat less sweets, (but don’t we all?)

Update

Physical score is same at 7 but will increase in the coming weeks as I have decrease work load and less classes.  I just started 6 week goal of training for 5 k to do with my kids.  It’s comical for me and my kids to work out together, but fun, makes me and them laugh and promotes healthy lifestyle and we all seem to be in better mood!

 B.      Spiritual well-being score: 4, this area has been lacking, mainly because I am moving away from what I was raised to believe and becoming more open minded, but just not sure where to go yet.  I believe there is a higher being and I know that prayer and meditation help the soul.  Goal: To do more meditation, breathing and still/quiet time.  At least meditation weekly.

Update

Spiritual well-being at 5.5, still working on the time issue with this one, but same as above that now I will have more time since classes are over! Yay!  Have not been meditating more but will be doing more with more time.

 

C.      Psychological well-being score: 6, because I am determined and positive attitude, but have a lot more I need to accomplish, I do get stressed at times.   Goal: Try not to be so hard on myself, maybe d a motivational challenge and journal

Update

Psychological well-being at a 7 now and continuing to work on having an open mind and remain positive.  I also did start journaling and thought at first it seemed so silly but it really did make me feel better just to write my thoughts down.

4.Summarize your personal experience throughout this course. Have you developed improved well-being? What has been rewarding? What has been difficult? How will this experience improve your ability to assist others?

I have really enjoyed the learning in this course and plan to go back to things we discussed and spend more time on them.  I truly would like to have a clearer mind and not jumble up my mind with all the stress and negative thoughts that we tend to uselessly fill our minds with.  I can assist others by remembering to think before I react and understanding that me being open to others and not becoming upset actually benefits myself more than others. 

Finally!!

Introduction

            As a healthcare provider it is important for me to maintain all aspects of integral health.  Healthcare professionals are at the forefront of teaching integral health to our patients and colleagues.  I include colleagues because sometimes it can be difficult for someone trained in western medicine to believe the mental health and spiritual side of integral health.  We lead by example and learn by example so it is important for us to show how well integral health works.  I feel this has been a journey of learning for me.  I can further develop all aspects of integral health.  I believe no matter how far along you are into the path to human flourishing that it can constantly be built upon.  My goal is to become more mindful and to learn to act in purposeful ways instead of react.  I crave to be more patient and go through life with an open heart and not expect anything in return.

Assessment

            On a scale of one to ten, one being low and needs improvement and 10 being high and no improvement needed.  Spiritually I would grade myself with a 4.  This is something that has taken a back burner to life.  I used to meditate regularly and find quiet time to myself but that was when I was married so I had someone to lean on and get assistance from.  I know this is a weak area in my life. 

Physically I would give myself a 7.  I do work out on a regular basis.  I sleep and feel so much better about myself and life in general when I work out.  A work out is also a stress reliever for me so it is important for my mental health as well.  Physical exercise releases endorphins which give us energy and boost our mood. Being active helps me keep my body in shape as well as keep me healthy and decrease my risk for disease.

Psychologically I would give myself a 6.  I do have a lot on my plate right now and the stress levels are very high, but for all I have going on I feel I do descent.  I always keep a positive attitude and never ever give up, ever!  I have to remind myself of my goals and realize that two years is not long and it will fly by.  My only fear is that my kids will hate me for missing time with them or they will not understand the purpose of my journey.  I can tell them but they are just children and they do not quite understand. 

Goal development

            Spiritually my goal would be to make meditation part of my daily routine to clear my mind and release bad thoughts and replace them with positive ones.  Meditation is the gateway to healing oneself and finding enlightenment.  We can learn so much about ourselves if we just search for it.

Physically I would like to find time every single day to do physical activity and be in more of a routine.  I hope to start training to run my first 5K.  I know I can do it and I will benefit in many ways if I accomplish this goal. 

Psychologically I feel I need to find more time to relax alone and with my family.  I need time to reflect and learn.  My goal would be to find “me” time on a weekly basis as well as family time weekly where I am not worried with work or school or my phone.  I long for this time and look forward to a fall break with my children when I finish the BSN program in October 2013. 

Practices for personal health

            Spiritually I plan to do more meditation and prayer.  I will keep a meditation and prayer journal.  The journal will help me to remember the things I learned while meditating or praying.  Physically I am going to follow a six week track to ready myself for the 5K run.   I will do a more regimented schedule for my workouts.  I will also join a yoga class since this will strengthen my core and maybe help me be a little more centered and less clumsy.  Sometimes it is easier to do a group setting since you can motivate each other. 

In my psychological practices I will incorporate some pleasure reading, since usually the reading I usually do is required for school.  I also would be interested in taking some online classes offered from some of the integral health websites.  A class that focuses solely on one practice at a time to master one thing so I can move to the next.  

Commitment

            Over the next six months I can monitor my progress by interviewing friends and colleagues to see if they have noticed a difference.  Also if I continually keep a journal then I will be able to see the progress I have made by reading past entries.  I can also surround myself with others that have same views and practices as myself.  They will encourage me and give truthful advice.  If you surround yourself with like-minded people they will help you maintain your goals. 

Beneficial

The two that I found most beneficial to me is Love and kindness and the visualization.  The love and kindness is something I needed to work on anyway especially since my job requires me to deal with upset people most of the day.  When I am upset my tone changes and people can tell and then they are on the defense, but when I am able to stay calm so are they.  I am constantly reminding myself that just because I think something is common sense doesn't meant he rest of the world does too.  Hard truth to realize but it something I am working on.  When I am at work getting upset I usually do some deep breathing and remind myself to show love and kindness and it will actually help myself feel better.  It is very difficult not to be on the defense but I am working on it.

Visualization is something I use with a breathing exercise I do that I think I have mentioned in here before, 4-7-8 breathing exercise?  You breath in for 4 seconds and visualize a white light coming into you body through each breath and picture the white light healing and doing good, then hold you breath for 7 seconds, and visual a relaxing place, then blow out for 8 seconds ( not easy to do!) and while blowing out visualize a black cloud, this is you ridding yourself of unwanted bad feelings, stress, disease or illness and such, and I do this throughout the day and repeat as many times as I feel necessary to calm me.

learn by example

I liked the meeting Aesclepius.  I found it hard to picture someone in my life right now that is my mentor.  I am not sure if this is because I am so bust with work, and school, and kids that I don’t have time to get out much or what, so I made a person up and it made me feel warm inside to have someone that I could connect with.  I did think of a really good friend that I talk to every day that I am glad I have and can call and tell all my problems and complaints to and he always has words of encouragement and tells me not to give up, that I can do this.  He always says how proud of me he is, which always makes me feel good.  I believe it is good to reflect on people that are inspiring and what you have.  It is a good idea to have someone you can vent to that won’t hold anything against you, it is good to talk things out especially with someone positive, this is part of my daily ritual. 

I do believe one cannot lead another where one has not gone himself because if he has no idea how or what to do then how can he tell someone how to do it.  I always say experience gets you everything, you may not have right credentials but if you can tell someone your own experience it is more believable to them and they are more likely to try it.  I can implement daily growth in psychological and spiritual by meditating, running, listening to music, and just listening to quiet.  The quiet always amazes  me, its amazing what one can do with a clear mind!  A person can tell if you are mentally and physically fit, they are more likely to do it if they see by example that it works.

integral assessment

Through doing the Integral assessment I feel that right now I would have to say biological is my area of issue, but that is because of tremendous amount of stress with work and school and kids.  I broke out in shingles last week, which I have never had before but now I have an all new respect and understanding for my patients.  I chose to take 3 classes and work full time this semester and try to be single mom.  I have to say the stress is taking a toll.  I did this because I am determined to get this degree done and I want to finish ASAP, but I found it is more detrimental to my health.  I actually think the only way I am surviving is this class is through the exercises required for me to do, so I may do the assignments, so in a way this class is the life and the death of me!  I enjoy Integrative medicine with a passion and in the future will absolutely work in the field of integral medicine.  I love it and see what a difference it can make in peoples’ lives if we can just get them to hear what we are saying and drop all their preconceived notions.  I need to meditate every morning as well as exercise.  Exercise has went by the wayside for this semester related to lack of sleep and class demands but I know these things will get me back to where I want to be, ruling the world!! I am the “girl on fire”!!!!  I must have faith in myself, I have to love thyself first then love others to be successful.

It's all connected

I didn't see much difference in the subtle mind and the loving kindness.  The love and kindness talks about loving yourself first but essentially they are all a form of meditation with just a little different thought process. 
Spiritual, mental,  and physical health are all connected, you cannot have a deep spiritual connection unless you have mental clarity.  I had major issues last week and it showed.  I was sick with a cold, my lap top died, then my router died and I still had to work and take care of my children.  I was so stressed about everything and getting my work done for school that this week I broke out in Shingles!!!  You would think after all that I might would throw in the towel but I have been staying positive and telling myself it will indeed get better.  I have taken pride in working full time and going to school full time and still making A's but this semester I will accept getting through in once piece.  I have made sure I am doing my exercises since that decreases stress and drinking plenty of fluids.  I wish you all luck in the next 4 weeks!  It shall be interesting!  I am most definitely learning a lot! 

MENTAL WORKOUT

The exercise this week was good, it made me focus my attention on others, which is what I usually do most of the time anyway.  Something interesting was when it said to think of a sick loved one and take in their suffering into your heart and at first I was thinking this is not a good thing, but then it said to give it love and kindness and that your heart can dissolve the suffering.  That was something new for me and I found it to be calming about the person I was thinking of.  I would recommend this to others as it is a good toll to teach yourself how to deal with emotions and things that are not always easy. 

A mental workout is anything that helps you calm your thoughts and focus on certain things.  You can do meditation, breathing exercises, guided imagery, or positive thinking.  Research shows many health benefits from mental workouts, like increased ability to solve problems, help memory, and decrease stress levels.  I found this article to be helpful: http://www.memphisdailynews.com/editorial/Article.aspx?id=55354

I think reading is a mental workout too.  It can calm you and there is nothing like sitting somewhere quiet and getting lost in a good book! Now that's a mental workout!