Unit 10 conclusion

1.                  Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas. How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not? 

In unit 3 I scored myself with physical (5), spiritual (6), and psychological (5). Today I would score myself with physical (5), spiritual (8), and psychological (8). I feel like all aspects of my health have benefited from this course. My physical health has not changed due two failed neck surgeries, which have made it difficult to be as active as I once was, yet I continue to get stronger. As the end of this term nears and my family begins to prepare for a great summer, many of my stressors already seem like distant memories which have definitely lightened my psychospiritual load. 

2.                  Review the goals and activities you set for yourself in each area. Have you made progress toward the goals? Explain. 

          With regard to the physical aspects of my life, I continue an exercise routine under the direction of my neurosurgeon. Spiritually, I’m growing more every day. As I learn to “Let Go and Let God”, life’s trials don’t seem as troubling as they once did. I have learned to pick my battles and focus on the positive things in my life. Psychologically, I have been meditating more and have a definitely seen an improvement in my ability to focus. 

3.                  Have you implemented the activities you chose for your well-being in each of the three areas? Explain. 

          I have implemented all “plans of action” that I discussed in my unit 3 assessment. Although I feel that I have made progress toward flourishing in all aspects of my life, I still believe I have a long journey ahead of me. Exercise, prayer, and meditation have been my priority lately and have allowed me to feel centered and more energetic.  

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? 

          My personal experience in this course has been a humbling learning experience. The most difficult part of this class was the resurfacing and opening old emotional wounds that I never thought I would have to face again. The most rewarding was realizing that there was hope that my mother and I will share a healthy relationship even after years of family dysfunction and a difficult childhood. I have definitely seen an improvement on how I view life as well as well as how I work toward my future. My goal from this day forward is to leave no room for negativity to enter my world. Even on the worst day when nothing seems to be going right, I will look around and find something positive. God is good and I have faith that I am exactly where I am supposed to be in my life.    

Unit 9 Final Project

Plan for Integral Health

Introduction

            Although health professionals may hold a degree and have far more education and wisdom than the average person, the fact still remains that he/she is still human. According to Dacher, we cannot simply add the integral approach to our medical tool kit of remedies or therapies and pull it out when needed. In order to help our patients work toward flourishing we must start by bringing the integral approach into our own lives. We must have a holistic view that is ever changing, intentional, and that suited only to our needs. As professionals, if the aspects that encompass our own lives are stagnant we cannot provide the proper guidance our patients need for optimal health. Elliot Dacher’s integral approach has given me the opportunity to reflect on my own aspects of health and realize that I still have a long journey ahead of me. I feel like a tree that has just been planted. I have very superficial roots (mind), skinny trunk/branches (body), and blooms (spirit) that are coming forth every day. I realize that all aspects of my being need to be nourished.    

Assessment

            During the last 9 weeks I have reflected and analyzed many aspects of my health. Although I am usually very health conscious, I have never approached it one aspect at a time; it always seemed to be all or none. I compare this to an individual who has their heart set on cleaning out the clutter that has accumulated in the garage over many years. If we attempt to clean it out all in one day or even one weekend, we find ourselves overwhelmed and easily discouraged. However, if we clean one shelf at a time we will begin to see progress. It may take several days, months, and even years, but we have to remember, the clutter didn’t happen overnight. Since beginning this course I have noticed a definite growth in all areas; spiritually, psychologically and biologically, but still feel as though I have only scratched the surface. As I replay this week specifically, I think my stress level has reached an all time high which had definitely affected every aspect of my life. Physically I would score myself at 4. Without adequate stress relief (exercise) fever blisters have taken over and muscle tension has lead to frequent headaches. Spiritually, I feel strong at an 8 because I realize most of my stressors are temporary. Frequent prayer breaks give me an opportunity to refocus. Psychologically I fell lower than normal at a 5 because I am mentally exhausted. However, I have benefited from meditation practice several times this week. In Consciousness and healing: integral approaches to mind-body medicine, the research studies outlined by Candace Pert are evidence that the mind and body is one unit; and although they may be cared for differently (physical-exercise, mental-meditation, and spiritual-prayer) it is essential that we see the connection in order to reach optimal health. When one area in our health continues to suffer, the other aspects will begin to react negatively. (Schlitz & Amorok, 2005).   

Goal development

            Currently my goal regarding the physical aspect of my health is to simply get back into a daily exercise routine for myself. With two very active boys I get in my recommended 30 minutes per day but prefer running with my iPod and no interruptions. After participating in practices such as the Subtle Mind and Meeting Asclepius, I now have the desire to meditate more often. (Dacher, 2006) Because my mind and body benefited from these exercises I have a set a psychological goal of making meditation a part of my daily routine. Spiritually my goal is to continue growing in my faith so that I may be an example to others.

Practices for personal health

            Over the last several months I have contemplated several plans on how to meet my desired goals. With all of my personal responsibilities I realize that in order to even begin my journey toward integral health I need to re-evaluate my life, prioritize, and relinquish the idea that I am superwoman. As a wife, mother and business owner, I realize the importance of following a schedule yet find that taking care of my health often gets taken off the agenda. Two practices that have always proven beneficial to me physically are running and lifting weights. Psychologically, two practices I plan to implement into my daily routine are journaling and meditation.  A therapist once told me that journaling is a way to table your thoughts, ideas, and emotions without forgetting them; because they are written down the mind doesn’t have to remember them. This act along with regular meditation allows the mind the opportunity to be cleared of mental chatter which will in turn foster a healthier mindset. Finally, prayer and participation in daily devotionals are two practices that will promote my spiritual growth. The key to any plan is consistency. With that said I know realize the importance of keeping myself on the calendar.       

Commitment

            I realized many years ago that I was the only one responsible for my health and well-being. No one was going to drag my ass to the gym; no one was going to drag my ass out of bed when the depression seemed endless; and no one was going to erase the horrific childhood I lived. With many years of guidance, encouragement, and support, I chose to commit myself to being healthy and enjoying the one precious life I’ve been given. Personally, I define my progress by waking up every morning and knowing that I have one more day to watch my children grow, kiss my husband lips, and possibly help someone find meaning in their own life. My strategy is not concrete for everyday brings something new. I treat others the way I wanted to be treated and I try to live my life as God intended. As I reflect on where I have been and where I want to be – I continue to strive for a place of love, peace, and happiness.

Unit 8 Optimal Well-being

As I reflect on this course and the different exercises that were described in the Intergal Health book, I found the subtle mind and meeting Asclepius practices to be somewhat helpful. Although I feel like I benefited from all of the practices in this course, the guided portion of the audio files always seem to catch me off guard and then I find myself struggling to refocus. The most beneficial practice that I have taken from this course was simply focusing on my breathing. I have found that if I can focus on my breathing and slowly clear the fog in my brain I really don't need the guidance of an audiofile. Six months ago, this was not the case. Because I didn't consistantly practice meditation, I thought that "guided" was the only way to go. Now I know that is simply not the case. Yesterday as I lay with my youngest son during his nap I put my earplugs in and started focusing on my breathing. (It sound crazy but foam earplugs are very helpful. They keep unwanted noise out all the while you can hear only yourself breathing.) Throughout this course there have been 2 instances when I have been able to reach a point in my meditation where it almost feels like I'm outside of my own body; yesterday was one of those times. It is so hard for me to explain the exact feeling. I was in my body... but I wasn't. I was aware... but secluded in my own mind. It was a true experience! The first time it happened I thought I was dreaming.The second time I let my mind take over and enjoyed the ride. Usually when I try to nap on Sunday afternoon I find that I often feel worse than when I laid down. However, yesterday I felt FABULOUS. Know that I know that I am mentally capble of not just relaxing, but truly meditating I plan to spend each day trying to get back to that place of mindful peace. It is rewarding to know that we all have healing capabilities that are deep within each of us if we just take the time to dig a little deeper every day.

Unit 7 Meeting Asclepius

As I went through the "Meeting Asclepius" I held on to the image of my grandfather. Although he has passed on he always seemed to have the right words. In my eyes he was the epitome of loving kindness, compassion, and understanding. He never knew a stranger and believed that even the most hateful person had a good quality somewhere inside themselves; it just had to be found. As a very religious person, he also believed that the Bible is our instruction manual and that if you led a Godly that you would be rewarded on the day of judgment. As I focused on the beam of light that came through his head, throat, and heart, I imagined myself cultivating a new me. I see myself thinking like him, speaking like him, and exuding the same compassion he gave to everyone around him. Since practicing this meditation, there have been several instances when I have caught myself wondering “What would he do?” Once I answer that question, everything seems to fall in place.

As a health care professional I would feel much like a hypocrite if I didn’t practice what I’m preaching. However, being a hypocrite just has to do with morals and values. Once I step back consider myself a guide to someone else’s healing the whole idea of integral health changes. For example I can teach you what I learned in nursing school but it won’t benefit you unless you want to be a nurse. On the opposite end of the spectrum, if my client is looking for a way to clear his/her mind with meditation and all I know is that it relaxes the mind, what good am I? As guides we have to flourish in every aspect of our lives or we cannot consider ourselves worthy to teach others.  

Unit 6 Universal Loving Kindness meditation

The mini practice of universal loving kindness could not have come at a better time. As I repeated the meditation I felt the anger and resentment toward my mother lighten ever so slightly. I realize that I am not the only one that has been hurt and is trying to heal. "May I assist all individuals in finding health, happiness, and wholeness." (Dacher, 2006) I pray that we can help one another find the happiness we both deserve, and that one day we will have a relationship in which we can "gain freedom from suffering" (Dacher, 2006)

After starting the integral assessment it was clear I needed to focus my energy on my biological health. A few weeks ago I was informed by my surgeon that I would be having yet another neck surgery, This makes 3-third times a charm right? My body has been unable to successfully reproduce bone in my cervical area so that I may have a complete fusion. Although I have increased my supplement use and spend more time outside (vitamin D) I still feel like there is more that I can do to hep my body's health. I will continue to incorporate prayer into my daily routine, as well as the cross training exercise of yoga. My goal is to start a new guided meditation program that focuses on chronic pain and biological healing. I so desperately want to feel complete and my body seems to be the missing peice of the puzzle. I beleive that our daily struggles and trials are hidden lessons. It wasn't until I learned of my first surgery that I realized how precious my life and health really were to me. Everyday I wake I thank the good Lord that I am one day closer to completely understading my purpose.

Unit 5 Subtle Mind Practice

As I compare my frustration with the loving kindness exercises I found the subtle mind exercise so much easier.  I was able to completely relax and transcend into another level of consciousness that I don’t think I have ever reached. When I began focusing on my breathing I was able to tune out the ticking of the fan, a lawnmower running outside my window, and even my 4 year old son snoring during his nap. My mind was EMPTY and it felt great. I came out of the exercise feeling so energized.

Personally when I’m lacking spiritually I find that my mental state is not what it should be and I’m often in a physiologic funk. Personally, each of these, spiritual, mental, and physical, all seem to feed off one another. There are days when I have all the energy in the world, my mind is clear, and I know that God is watching over me. Then there are those days when I barely have the energy to literally roll out of bed to face the day, and I am wonder what God’s plan is for me.  Staying on a schedule also helps me stay focused. I have recently started reading “What a Husband Needs from his Wife: Physically, Emotionally, Spiritually” by Melanie Chitwood. This book has provided some great information and tools on how I can grow stronger in my spirituality all while maturing into the wife God wants me to be for my husband. Every time I open my bible and read just a few scriptures, I find myself overcome with peace; my worries seem to be less, and I can breathe as sigh of relief.

"One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon- instead of enjoying the roses blooming outside our window today."

                                                                        ~Dale Carnegie

Unit 4 Loving Kindness practice

I consider myself a very forgiving person, but after this week I learned that I'm not as good as I thought I was. I found participating in the exercise a little difficult because of the long pauses in between segments, but fully understood the reason for it. Just as we condition our body through strength training, cardiovascular exercises, and proper diet and nutrition, we should also consider conditioning our mind. The "mental workout" that the loving kindness audio file offered can be considered a tool for a stronger more controlled mind. Practicing control over our thoughts is essential to controlling the rest of our life as well.

After years of feeling that I had finally reached a peaceful place in my life, this exercise gave me a rude awakening. I realized that I still hold a lot of anger. By the end of the exercise I felt like my heart had opened just enough for me to actually want to work toward healing a bridge that has been broken for a long time.

I would definitely recommend this exercise to others, but I would encourage them to practice it many times as our hearts are often times more guarded than we think.

To love and to be loved is to feel the sun from both sides.
                                                              ~David Viscott

Unit 3 Reflection

As I reflect on my life and where I am with regard to human flourishing, I feel like I’m headed in the right direction. Its seems as though my life is coming full circle and I am finding my way back to a world that I either forgotten or even known for that matter. I have been able to recall specific events that caused my psychological health to spiral out of control at which time my physical health slowly followed. As an adolescent I felt as though I couldn’t speak of the emotional pain I was enduring daily yet I had no idea what was causing me to physically ache to the point of being bed ridden. It wasn’t long before I started to lose faith in God and question why this was happening. It was during my employment at a substance abuse facility that I many of my “ah-ha” moments. As a director for the female unit I sat in on many counseling sessions and group therapies in which young women shared their life struggles with family dysfunction, sexual/physical/emotional abuse all of which seemed to lead up to their drug use. As I got older, I realized that my old wounds could not merely be bandaged and forgotten. I made the decision that I was not going to play victim to my emotions any longer. John Vance Cheney once wrote, “The soul would have no rainbow had the eyes no tears.”After many years of crying I am starting to see my pot of gold at the end of the rainbow. I was reminded this week as I sat in church that when we are not hungry, often times it means we are sick. The same should be thought about our health. If we do not feed our body, mind, and spirit we begin to starve ourselves of the life that we so desperately seek.  

For this week’s assignment I was asked to rate my physical, spiritual, and psychological well being as well as making a plan of action on how to meet one goal of each. Today, on a scale of 1-10 I feel….

Physical (5)- After two neck surgeries in two years my body is still having difficulty healing. Although my activity level has increased since surgery (I’m running againJ), I still suffer moderate/severe pain that slows me down at times. It would be foolish of me to believe that I will ever reach a 10 on this scale, but I do see a 7.5 or 8 in my future. Goal and plan of action: At the present time, I have come to somewhat of a plateau in my physical health. With some restrictions set in place by my surgeon I have managed to reach my physical goal of running 3 miles at least 3 times weeks to keep my body conditioned. I have a great passion for fitness so learning that weight lifting was out of the question for a while I have scaled back by using resistance bands. I’m awaiting my next appointment at which time I’m sure these goals will change again.

Spiritual ( 6)- It wasn’t until I was face with a rocky marriage that I realized my spiritual needs. My husband and I came from different religious backgrounds, which until I was married didn’t think it mattered much. I found out very quickly that it makes all the difference in the world. He was raised Catholic and I Church of Christ (non-denominational); two very different approaches. Once we decided to live by God’s word and not man’s, our marriage has flourished immensely. Goal and plan of action: “Let go and Let God”. It seemed so simple, but it was the hardest thing I’ve ever done. Once I learned to put all of my trust in him, my worries seemed to work themselves out. My goal is to be all that God wants and needs me to be. In order to complete this goal I plan to spend more time studying the Bible. If God gave his only Son to die on the cross for my sins… surely I can find 15-20 min a day to read his word.   

Psychological (5)- I feel like this aspect of my health is a little lower than normal. I have found myself getting somewhat overwhelmed the last few weeks. With school, kids, extra-curricular activities, Dr visits, and everything else that seems to be piling up on my plate; I am literally suffering from mental fatigue. I am the type of person who likes to spend quality time in my own mind, but here lately I seem to be sharing that time with others. Goal and plan of action: My goal is to get back on a schedule that gave me time to focus on myself. My goal is to get back into a meditation routine in which I can clear my mind of the day to day crap that is starting to build up. I’m starting to see that my “daily routine” is not a very good one and needs to be updated. CHANGE-CHANGE-CHANGE…. It never stops.

I f was unable to open the initial audio file so I used Rainbow meditation that was provided by the professor. After participating in the audio file I felt more relaxed than when I started. I felt as though I had had time to refocus my energy for that day; I was able to see all of my colors shine and it felt great. I have forgotten the sense of peace that get from doing such exercises. I tend to find more guided relaxation/meditations that I can download for personal use.

Rainbow meditation

http://health.jbpub.com/managingstress/6e/audio.cfm

Reflection- Unit 2

As I reflect on the audio file for the autogenic training technique or "suggestive thinking" I am reminded of how powerful our mind is when we allow it to open beyond our norm. After listening I was able to relax and actually listened to it twice. Within the last 5 years my physical, mental, and emotional health has gone from good to bad and then to worse. As you may have read in my previous posting I chose to become a stay-at-home wife and mother after many years of nursing. I just knew in my gut that being home with my family was going to alleviate all the stressors that had occurred because I worked outside the home. I was going to be able to have the laundry done, cooked our meals, enjoy watching my children grow, and build a stronger relationship with my husband, and help manage our family farming business. Shortly after starting my new full-time job, I became depressed, irritable, and often felt like I was being taken advantage of by my family and friends. Evidently when you become a “domestic engineer” society sees you sitting at home watching soap operas and eating Bon-Bons. I am busier now than when I had a full time job. What the BLEEEP! I quit working so I would have less stress. Now I was back in the same crazy boat but in a different profession. With my educational background I knew there had to be more to life than taking anti-depressants and crying myself to sleep because I was so exhausted. In 2009, I had my “ah-ha” moment. I realized that yes I lived by a schedule, as most mothers do, but that schedule was by no means prioritized. Why did I quit my job? To strengthen my marriage, enjoy my children, and reduce my stress level. What have I done to better these areas of my life? Quit my job. That was it. All I had done was quit my job. I had not done anything to feel closer to my husband and we were both feeling the tension. Our children are so active we are constantly on the go which means that my domestic duties are often time left undone. Add being a college student and managing a family business to that at you have a full blown circus. It was time for a change. I had to reorganize my family…not just myself. It was during this transition, that we all realized that being MOM does not give your superhero strength. We are a family unit and everyone has a role- yes even our 4 year old. I take time for myself at least 30 minutes every day. This means no kids, no husband, no school, NOTHING. I take time with my husband as we have agreed on date night once a week. This has allowed us to go out together without our children and just be “us”. It gives us both something to look forward to throughout the week. Finally, I’m enjoying my children so much more. It may sound odd, but I set aside time for my children, together and separately. I do this because one is 4 and the other 12 which means they need their mother in different ways. When we are all together as a family, they have my undivided attention. As a parent, or just as an individual, we need to be reminded that we cannot change the past and we cannot control the future, all we have is today, so enjoy it. We can’t expect to see positive changes in our life if we continue the same negative patterns. When I wake up in the morning I now start my day by choosing to be happy. No one can make that decision for me… I’m in control!

Welcome Statement- unit 2

Hello all. This is my first blogging experience so bear with me. My name is Sarah and I'm looking forward to hearing from all who subscribe to this blog. As you may be able to conclude from my blog title, I am a stay at home wife and mother. Once a career driven woman, I opted to take a break from my busy life as a nurse so that I could watch my children grow and build stronger relationship with my husband. I felt like I was missing out on so much of our lives as a family, all the while I was caring for other individuals and their family. Although I feel fortunate and very blessed to have this rare opportunity, this particular career path definitely took a toll on my mental, spiritual, emotional, and physical health when I started full-time. "Domestic Engineering" is by far the hardest job I have ever had, but I have faith that the payoff will be more rewarding than any paycheck I will ever receive. I look forward to sharing my thoughts and experiences with you.