Out of all the practices we have participated in throughout this course, the two that I found most enjoyable and beneficial were the meditation and visualization. Even though I did not have as much of a profound experience with the visualization exercise, I love the idea and concept behind it. Being able to focus on one thing and clear the mind of all other nonessential clutter is a great ability to have.
In regards to meditation, I find this the most beneficial out of all the exercises. This is because I love the feeling of freeing myself from the daily trials and tribulations, and allowing myself to just be. I also practice a form of meditation nightly when I am about to go to sleep. I focus on clearing my mind and focusing on my breathing. This helps me silent the chatter and allows for sleep.
Visualization is something that can be done for so many things in life. Like the exercise we had where we focused on a wise individual, or focusing on a goal and visualizing it being reached. Visualization can be used in all aspects of my life. It is a great way to focus on the positive and can foster a “can do” attitude which is priceless!
Like I mentioned above with using meditative practices to help fall asleep, meditation can be used in many aspects of my life. I find myself taking more time out for me. Going for hikes in the forests I find myself stopping, closing my eyes, and clearing my mind. Being able to focus on the here and now is priceless and something that I will continue to foster throughout my life.
I am planning on continuing my spiritual path even when this class ends. The peace that I find when I am able to cleanse my mind of my daily worries and stresses is too valuable to me to be able to let it go after this course ends.
Saturday, May 22, 2010
Unit 7 – Visualization Exercise
This unit we listened to a visualization meditation exercise where we got to choose an individual either living, dead, or imaginary who is wise. Once this individual was chosen, we visualized them, visualized their mind and wisdom, speech, and loving heart. With each visualization, we were to visualize a white light emanating from them and penetrating our being either in the forehead, throat, or heart. I found this exercise to be…different. I liked the idea of meditating on a positive/wise individual but I found my mind wandering after about 30 seconds. I suppose I haven’t calmed the incessant chatter yet.
For my wise individual, I chose someone that I made up which was an Indian elder. I found that this visualization fit well with the background music of the ocean and I was able to follow the exercise for the most part. The parts of the exercise that I liked the most were when we were to focus on the speech and heart. I love the idea of being able to speak with wisdom and to love with kindness and wisdom. It was very relaxing to me and I felt calm and peace from those parts of the exercise.
Visualization is very relevant to a health and wellness professional because in order to accomplish something, the individual needs to believe that they can do it. In a sense, visualization is a mental pep talk or dress rehearsal for what is to come and how we want that experience to pan out. If we can be positive during our visualizations, then we will be motivated when it happens in real life. This is the same with the exercise for this unit. When we need to call upon our inner wisdom, the fact that we practices meditating on one whom we find to be wise will likely help us.
The saying “one cannot lead another where one has not gone himself”, is so true. Not only would you be a hypocrite if you were to tell someone to implement a practice into their own lives that you do not do in your own life and have never done, but how are you supposed to know enough about a practice if you have not done it yourself? Your clients can tell when you believe in a course of treatment or not. By engaging in the practice yourself, you are telling them that it is good enough for you and that you truly recommend it to them.
Yes, a health care professional has an obligation to implement healthy practices into their own lives. This especially includes those practices in which they teach to others. People are more likely to take their health care professional serious if they too are following the regiment that they are imposing on their client. Again, nobody likes a hypocrite. The whole “do as I say, not as I do” mentality does not go over well and would likely lead to very low success rates of follow through.
It is always good to practice what you preach. This concept will help you in every aspect of your life.
For my wise individual, I chose someone that I made up which was an Indian elder. I found that this visualization fit well with the background music of the ocean and I was able to follow the exercise for the most part. The parts of the exercise that I liked the most were when we were to focus on the speech and heart. I love the idea of being able to speak with wisdom and to love with kindness and wisdom. It was very relaxing to me and I felt calm and peace from those parts of the exercise.
Visualization is very relevant to a health and wellness professional because in order to accomplish something, the individual needs to believe that they can do it. In a sense, visualization is a mental pep talk or dress rehearsal for what is to come and how we want that experience to pan out. If we can be positive during our visualizations, then we will be motivated when it happens in real life. This is the same with the exercise for this unit. When we need to call upon our inner wisdom, the fact that we practices meditating on one whom we find to be wise will likely help us.
The saying “one cannot lead another where one has not gone himself”, is so true. Not only would you be a hypocrite if you were to tell someone to implement a practice into their own lives that you do not do in your own life and have never done, but how are you supposed to know enough about a practice if you have not done it yourself? Your clients can tell when you believe in a course of treatment or not. By engaging in the practice yourself, you are telling them that it is good enough for you and that you truly recommend it to them.
Yes, a health care professional has an obligation to implement healthy practices into their own lives. This especially includes those practices in which they teach to others. People are more likely to take their health care professional serious if they too are following the regiment that they are imposing on their client. Again, nobody likes a hypocrite. The whole “do as I say, not as I do” mentality does not go over well and would likely lead to very low success rates of follow through.
It is always good to practice what you preach. This concept will help you in every aspect of your life.
Saturday, May 15, 2010
Unit 5 – Subtle Mind Exercise
This week I tried to listen to the subtle mind exercise. I was very excited about being able to try to calm my constantly chattering mind. I turned the lights down in the living room, put my animals in a different room so they would not distract me, lay down on the couch and turned on the CD. The beginning was very relaxing and I was just getting relaxed….when the CD turned to loud static. What a shock! So I was not able to participate in the whole exercise. I liked the loving kindness exercise but I feel that the subtle mind exercise would be more beneficial to me individually. I think this because I am a naturally loving person, but my mind is always going a million miles an hour. I plan everything and am always looking forward to the next task as I am completing the task I am on. I think this may have something to do with my current profession as an emergency dispatcher as we are always multitasking and running scenarios through our minds about what could happen and what we would do if such an incident were to occur.
Spiritual wellness is linked to mental and physical wellness; however most people focus only on the aspect of physical wellness. Physical wellness is affected by mental wellness. I know that when I am mentally exhausted, that I feel physical symptoms. Same with spiritual wellness; when I am spiritually deprived, I feel mentally and physically drained. It is amazing how much my demeanor improves by spending some “me time” in nature. This time gives me a spiritual boost which, in turn, helps me mentally and physically.
Spiritual wellness is linked to mental and physical wellness; however most people focus only on the aspect of physical wellness. Physical wellness is affected by mental wellness. I know that when I am mentally exhausted, that I feel physical symptoms. Same with spiritual wellness; when I am spiritually deprived, I feel mentally and physically drained. It is amazing how much my demeanor improves by spending some “me time” in nature. This time gives me a spiritual boost which, in turn, helps me mentally and physically.
Wednesday, April 21, 2010
Loving Kindness Exercise
This exercise was different for me than the other exercises that we have done so for. I found it difficult to concentrate for the entire time allotted on the CD. In the text it states that if you are not able to concentrate for the full time, to gradually work up to the allotted time. I admit that for the last 3 minutes of the exercise that I was surfing the Internet and checking my Facebook page. Sorry professor!
However, even though I could not seem to concentrate the entire time, I did find the exercise beneficial. I have always had difficulty with expressing love for others and for myself. This made this exercise hard for me, but at the same time I think it made it more effective because I really noticed the difference. When I allowed myself to focus love and kindness on my loved one, myself, a friend in need, and then everyone...it made me embrace love and push it out for others to also benefit from.
When I was partaking in this exercise I felt very relaxed. At first when she told me to think of a person who I hold very dear to me, the emotional response was almost overwhelming. When I was projecting love and kindness out towards everyone, I actually felt a tingling sensation in my outer limbs. Overall, this was a different experience than any I have ever experienced to date. I would 100% recommend this exercise to others because it makes the individual look inward at themselves and to express love and kindness outwards towards others. Both are activities that do not occur often enough in today's fast paced society.
The idea behind a mental workout is just that, in order to keep a mind at its best, it needs to be worked. Just like with the physical body, ideally the mind should be worked every day. According to Dacher (2006), research and personal accounts have listed the following as positive improvements from mental workouts: provides enhanced resistance to mental distress along with physical disease; expands our healing capability; and helps our general wellbeing.
As I mentioned above, implementing mental workouts, or meditation/prayer into your daily life can be highly beneficial to the physical, emotional, and mental wellbeing. In order to implement this into your life, it is encouraged to start smaller so it is easier to implement into your life and to stick with. Then gradually increase to 1 hour sessions a day, usually the morning time is recommended.
Reference:
Dacher, E.S. (2006). Integral Health: the path to human flourishing. Laguna Beach, CA: Basic Health Publications.
However, even though I could not seem to concentrate the entire time, I did find the exercise beneficial. I have always had difficulty with expressing love for others and for myself. This made this exercise hard for me, but at the same time I think it made it more effective because I really noticed the difference. When I allowed myself to focus love and kindness on my loved one, myself, a friend in need, and then everyone...it made me embrace love and push it out for others to also benefit from.
When I was partaking in this exercise I felt very relaxed. At first when she told me to think of a person who I hold very dear to me, the emotional response was almost overwhelming. When I was projecting love and kindness out towards everyone, I actually felt a tingling sensation in my outer limbs. Overall, this was a different experience than any I have ever experienced to date. I would 100% recommend this exercise to others because it makes the individual look inward at themselves and to express love and kindness outwards towards others. Both are activities that do not occur often enough in today's fast paced society.
The idea behind a mental workout is just that, in order to keep a mind at its best, it needs to be worked. Just like with the physical body, ideally the mind should be worked every day. According to Dacher (2006), research and personal accounts have listed the following as positive improvements from mental workouts: provides enhanced resistance to mental distress along with physical disease; expands our healing capability; and helps our general wellbeing.
As I mentioned above, implementing mental workouts, or meditation/prayer into your daily life can be highly beneficial to the physical, emotional, and mental wellbeing. In order to implement this into your life, it is encouraged to start smaller so it is easier to implement into your life and to stick with. Then gradually increase to 1 hour sessions a day, usually the morning time is recommended.
Reference:
Dacher, E.S. (2006). Integral Health: the path to human flourishing. Laguna Beach, CA: Basic Health Publications.
Tuesday, April 13, 2010
The Crime of the Century - relaxation exercise
This relaxation exercise was not as good as last units, in my opinion. I did find that it was relaxing, but very slow. My favorite part was when he said to put all the colors back together and imagine a bright white light all around you. That made me feel very happy, calm and relaxed. So much so that I did not want to end the exercise which is surprising because I felt it was very long! This exercise actually reminded me of my Hypnosis for Sleep CD that instructs you to focus on every part of the body from the feet to the top of the head, and then back down to the feet. Overall, I thought this exercise was average...it did what it was intended to do.
~ Personal Goals ~
On a scale of 1 to 10 (with 10 being optimal wellbeing), where do you rate your physical wellbeing, spiritual wellbeing, and psychological wellbeing?
Physical wellbeing - 4
Spiritual wellbeing - 6
Psychological wellbeing - 7
I know that I have a long ways to go to achieve optimal wellbeing. Personally my physical wellbeing is the area that I am the most deficient in. I need to get into shape, lose some weight, and incorporate healthier habits into my life. Spiritually I think I need to get closer to nature. I find a lot of spiritual peace when I am surrounded by nature. Psychologically I think I am doing okay. There are a few things that I could improve, mainly I need to believe in myself and stop second guessing my abilities.
Physical wellbeing - Goal: Incorporate more physical activity into my daily life. I can do this by parking farther away from the entrance at work/market/etc.
Spiritual wellbeing - Goal: Make more time to spend with my horses. I have noticed that just spending time grooming them relaxes me and makes me feel at peace with life.
Psychological wellbeing - Goal: Believe in myself and my ability to achieve what I want in life. I can do this by leaving notes around the house that remind me to think positive and that I have the power to achieve my goals.
~ Personal Goals ~
On a scale of 1 to 10 (with 10 being optimal wellbeing), where do you rate your physical wellbeing, spiritual wellbeing, and psychological wellbeing?
Physical wellbeing - 4
Spiritual wellbeing - 6
Psychological wellbeing - 7
I know that I have a long ways to go to achieve optimal wellbeing. Personally my physical wellbeing is the area that I am the most deficient in. I need to get into shape, lose some weight, and incorporate healthier habits into my life. Spiritually I think I need to get closer to nature. I find a lot of spiritual peace when I am surrounded by nature. Psychologically I think I am doing okay. There are a few things that I could improve, mainly I need to believe in myself and stop second guessing my abilities.
Physical wellbeing - Goal: Incorporate more physical activity into my daily life. I can do this by parking farther away from the entrance at work/market/etc.
Spiritual wellbeing - Goal: Make more time to spend with my horses. I have noticed that just spending time grooming them relaxes me and makes me feel at peace with life.
Psychological wellbeing - Goal: Believe in myself and my ability to achieve what I want in life. I can do this by leaving notes around the house that remind me to think positive and that I have the power to achieve my goals.
Sunday, April 11, 2010
Spirit Animal - guided imagery
This past week at the end of our seminar, the class did an exercise with guided imagery and spirit animals. At first I was a little unsure about the whole thing, but once the exercise started I became open to the experience and was amazed by it!
We started by getting in a comfortable position in a room away from any commotions. We pictured ourselves in a meadow surrounded by woods. In the woods is a river/stream and on the other side of the woods is the beach and then the ocean. We are told that we are feel safe and secure in our environment, free of any fear. We can choose to stay in the meadow, go into the forest, sit by the river/stream, or continue on to the beach. I chose to go and sit by the river and chose a comfortable rock by the bank.
Then we look up and an animal is approaching us. Again, we feel no fear, and are completely at ease. This animal is our own spirit animal. The animal that approached me was a grey wolf. We ask our spirit animal the question that we came to ask. My question is if I was on the correct path (with my life). Without talking, the grey wolf communicated to me that I was doing good, but needed to become closer to the earth and nature. With this, he gave me a present which was a smooth river rock.
After the exercise, our professor read us what some of the animals meant and I do not remember what the wolf meant. I do remember that I was surprised that it fit my current situations however.
Overall I was AMAZED at this exercise. The mind is an amazing thing! I did not realize that I was feeling disconnected from nature until this exercise. I cannot wait to find out what we do this next week in seminar!
We started by getting in a comfortable position in a room away from any commotions. We pictured ourselves in a meadow surrounded by woods. In the woods is a river/stream and on the other side of the woods is the beach and then the ocean. We are told that we are feel safe and secure in our environment, free of any fear. We can choose to stay in the meadow, go into the forest, sit by the river/stream, or continue on to the beach. I chose to go and sit by the river and chose a comfortable rock by the bank.
Then we look up and an animal is approaching us. Again, we feel no fear, and are completely at ease. This animal is our own spirit animal. The animal that approached me was a grey wolf. We ask our spirit animal the question that we came to ask. My question is if I was on the correct path (with my life). Without talking, the grey wolf communicated to me that I was doing good, but needed to become closer to the earth and nature. With this, he gave me a present which was a smooth river rock.
After the exercise, our professor read us what some of the animals meant and I do not remember what the wolf meant. I do remember that I was surprised that it fit my current situations however.
Overall I was AMAZED at this exercise. The mind is an amazing thing! I did not realize that I was feeling disconnected from nature until this exercise. I cannot wait to find out what we do this next week in seminar!
Friday, April 9, 2010
Journey to Relaxation
The 15 minute exercise was different than anything I have ever done in the past. I have listened to a couple hypnosis for sleep which also, of course, focuses on relaxation. This exercise was noticeably different because it left me feeling relaxed and more energized!
I elected to listen to the file will sitting in my recliner. I noticed that as soon as he would suggest something, my body would immediately begin to do it before I even asked it to. This was very peculiar to experience! As soon as he said to focus on sending blood up the shoulders to the arms and hands, my fingers started tingling. The most enjoyable part of the exercise for me was how relaxed my shoulders were after it. I tend to hold a lot of my stress in my shoulders.
Overall I loved the exercise!
I elected to listen to the file will sitting in my recliner. I noticed that as soon as he would suggest something, my body would immediately begin to do it before I even asked it to. This was very peculiar to experience! As soon as he said to focus on sending blood up the shoulders to the arms and hands, my fingers started tingling. The most enjoyable part of the exercise for me was how relaxed my shoulders were after it. I tend to hold a lot of my stress in my shoulders.
Overall I loved the exercise!
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