UNIT 10 - Assessment & Reflection

Assessment

       As an individual attempting to better myself, I can admit that I had a lot to work on in each domain, in the beginning of the course. After reviewing unit 3's personal assessment of my psychological, physical, and spiritual well-being, I have come to realize I have actually improved some in certain areas.

Ratings from Unit 3:

Psychological: 7

Physical:8

Spiritual:6

Present Rating:

Psychological: 8

Physical: 8.5

Spiritual: 6

       The spiritual domain's scoring did not change due to me focusing more so on my psychological and physical well-being. I struggle still with this and have to find a way to incorporate something that will work towards a better spiritual path in life. The other two domains have improved. I have increased my mile time, improved my breathing techniques when I exercise, and am usually in  a positive mood most of the time. I also have continued to practice the Loving-Kindness & Subtle Mind exercises. The goals that I have set in unit 3, I can say I have somewhat made progress. I have improved my exercising regiment, I have been eating healthier, I have forgiven and reconciled certain friendships, and have spent more time listening to people and providing a sincere shoulder rather than merely hearing. The only goals I have yet to move towards achieving include volunteering, taking more walks to clear my mind, and yoga. VERY SOON THOUGH! I am a work in progress. 

Reflection

       The Creating Wellness: Psychological and Spiritual Aspect of Healing course was one that helped me to realize aspects in life that I need to work towards. Sometimes, some of the exercises were difficult to connect to but others became very beneficial in giving me that push that I need to continue on to a better me. It is true that no one can make a difference in your life but YOU! This experience can help me improve my ability to assist others by attempting to incorporate the same knowledge and motivation to work towards in terms of regaining the happiness they/the client deserves. Overall, I enjoyed the course and will be able to utilize the practices and skills to help personal healing when working with others. 

UNIT 9 - Final Project

Personal Application of the Psychological and Spiritual Aspects of Healing

I. Introduction:

            It is vital for health and wellness professionals to develop psychologically, spiritually, and physically. By doing so will help ensure that their practice is coming from not only acquired knowledge but experience as well. It now becomes a better foundation for help and guidance from both a healee and healer’s perspective. Our personal work becomes a sacred responsibility, a way that we can help others and create a better world (Dacher, 2006). A professional needs to find fulfillment by practicing what they preach and therefore will ultimately have the ability to reach out to others in a way that is most effective. We must change ourselves if we are to change the medicine we are practicing (Dacher, 2006). I think for any individual, our journey never ends. We are constantly exploring and experiencing new realms in life. With that being said, for myself, I would need to specifically develop further into the spiritual and psychological aspect in order to achieve my goals to reach integral health.

II. Assessment

          As an individual attempting to better myself, I can admit that I have a lot to work on in each domain. In the beginning of the course, I had scored myself in the areas of physical, psychological, and spiritual a little low. Since then, I can honestly say I have been working on each but I still have awhile to reach the full potential of integral health. Physically, I would score my wellness an 8.5. Psychologically, I would score my wellness an 8. I have truly been working towards finding a place of peace within myself and with others around me. Spiritually, I would score my wellness a 6. I have found this area personally one that I struggle with the most.

III. Goal Development:

          Every individual should work towards setting goals and developing them in a timely manner. Setting goals serves a person a purpose to fulfill. There are three areas I have considered placing goals for and those sectors include physical, psychological, and spiritual. Physically, I want to be able to run a marathon and better my overall health by the end of summer. Psychologically, I want to work on forgiveness, full self-acceptance, and becoming in tune with my own mind and body. Spiritually, I want to be able to release stress in an appropriate manner and restore my calm.

IV. Practices for Personal Health:

            With every goal follows the actual movement in reaching that goal. What good are words when there are no actions to follow? There are strategies I can implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Two examples to foster growth physically include staying fit and eating healthier. I can start by creating a fitness plan to follow. I can even consider taking up a personal trainer at my gym and eliminate all the junk food from my kitchen. Two examples to foster growth psychologically include reconciling with those who I have had issues with and start over by clearing the air. I will also work on taking up yoga and continuing to exercise and do Zumba classes. Exercising in general makes me feel good and helps with my health and clears my mind. Two examples to foster growth spiritually include taking meditation seriously and allowing time to reflect. More specifically, I might just continue to practice the Loving-Kindness and Subtle Mind Exercises. Both have given me the realization of areas I need to work on. This includes working on my love for others and for myself. Not to mention the need to slow down and reflect on my life rather than let it slip on by.

V. Commitment:

           Thus, each day you engage in activities that nourish your body, mind, and spirit. Gradually, you begin to gain new understandings that blossom into important realizations (Dacher, 2006). Regardless of me not fulfilling these specific goals in a timely manner (6 months) or at all, there will still be other experiences and/or goals that I will fulfill in place of the ones I have set. To assess my progress or lack of in the next six months, I can continue to write on my blog, keep a diet journal, and track my workout improvements. I believe for any consistency in maintaining long-term practices includes having that motivation, having a support system, and having specific focuses to work towards.

Reference: Dacher, E.S. (2006). Integral Health: The Path to Human Flourishing. Basic Health Publications, Inc. 

UNIT 8 - How Can I Foster Mental Fitness?

"Mental Fitness"

       After reviewing the exercises and practice sessions, I would have to say that the Loving-Kindness exercise and the Subtle Mind exercise would become most beneficial for myself. I am a very fast-paced individual. Both exercises thus far have magnified this for me. Even though I had difficulty with the Loving-Kindness exercise the first time around, it did become beneficial as time went on and it did bring me relaxation/reflection. The Loving-Kindness exercise will help me strengthen my love and help in forgiving some of my own mistakes. The Subtle Mind exercise will help me to slow down, live in the present, and learn to reflect the correct way. I also believe will both help me sort out the unbelievably amount of thoughts I have day in and day out. To foster mental health using the Loving-Kindness exercise, I can practice meditation, reading positive quotes in the morning, and/or simply taking a few minutes at the end or beginning or my day to reflect without any present distractions. To foster mental fitness using the Subtle Mind exercise, I can take up yoga and focus on my breathing when exercising. Practicing breathing can serve as a mental workout itself. I think most importantly, I should really learn to see the positive in everything/everyone! Hopefully that will help in the loving-kindness area as well. What two did you choose?

"The most meaningful aim of contemplative practice is not rest and relaxation but rather the progressive development of an expanded consciousness and its healing capacities. " (Dacher)

UNIT 7 - Meeting Aesclepius

Meeting Aesclepius Exercise

       I had a bit of a hard time following this exercise for the unit. I think a lot of it had to do with the lack of full attention I was able to give, to begin with. Not only this but when asked to envision a person of wisdom, I was unable to focus on one specific individual. From then, I already felt as if I couldn't completely focus. However, I will say that I understood the concept. Meditation allows us to become in tune with our psychological and spiritual well-being. How can the aspects of our whole being become in tune with each other if we never allow it the chance to? Meditation and exercises that gives us the ability do so, are perfect for just that. To foster greater health and wellness, apply practices such as tai chi, yoga, or even just a few minutes to reflect. IF anything stood out, it would be, "Your inner essence is always available to support and guide you to integral health."

     

  "One cannot lead another where one has not gone himself." 

       To become the agents of a more expansive health, we must begin with our own lives (Dacher). As an individual, we really don't have a place to speak on anything that we don't live by ourselves. Why would/should we tell someone else to live a certain way, if we don't ourselves? How can we criticize another individual, if we practice the same doings as them? Hypocritical is what that would makes us in a sense. As professionals we must lead by example. An individual in the health and wellness profession could possibly assist others in flourishing and in wellness, however, it would not be authentic nor would it be beneficial for those who are being assisted. Usually we are able to sense other individual's emotions/vibes around us. Due to this natural reaction, we tend to act on what we receive. If a professional who excels in health and wellness does not practice health and healing, then they are unable to build confidence in the assisting and therefore the other individual cannot absorb the essence of what is being taught. As mentioned before, this professional needs to find fulfillment in health, happiness, and wholeness within their lives, in order to reach out to others in a way that would be most effective. I suggest implementing exercises that include meditating and vocally venting as steps towards fostering psychological and spiritual growth. 

UNIT 6 - Exercise/Assessment Process

        Exercise/Assessment Process

       The universal loving kindness exercise is a very powerful one that may not have physical meaning but gives a deeper leap into personal development. We are unable to accomplish anything in life without the thought of it first. It only makes sense to focus on words or certain goals and work towards it. As mentioned before, in a previous unit, I need to work on loving myself and then loving others. I like this exercise because it's short but also gives me the ability to expand my mind and serve as a way to eliminate hatred and negative thoughts. 

       The integral assessment process helps us to get from one level of development to another, progressively moving us toward our personal goal of human flourishing. It serves as a tool to evaluate aspects within our lives. Although I do like to observe, think, and overanalyze, I usually don't ask myself the main questions behind it. One question that I caught while reading included "What aspect of my life - psychospiritual, biological, interpersonal, or worldly - is the source of my difficulty or suffering?" After conducting both the exercise and practice, I found that I should work on myself, emotionally. However, I have chosen to focus on biological flourishing first. This is because I would like to focus on my physical strength and health overall. Some specific activities/exercises I can implement to foster greater wellness in this area could include Zumba classes, no slacking on my exercise regiment, and developing a cleaner diet by eliminating unnecessary sweets. I have found that exercising and a healthier diet brings me happiness and because of that I am a more aware and joyous individual.

UNIT 5 - The Subtle Mind Exercise

The Subtle Mind Exercise

       The Loving Kindness exercise and Subtle Mind exercise both focus on shifting our focus. Both incorporate releasing certain thoughts, feelings, and images in and out from the body. The Loving Kindness exercise however suggest we diminish the self centeredness while quieting/easing our mind for reflection. The Subtle Mind exercise wants us to direct our focus towards a still mind. It suggest we focus on our breathing for a more relaxed, still, and undisturbed experience. My experience with the Subtle Mind exercise was a little more beneficial than that of the Loving Kindness exercise. I was more relaxed, more focused, and more likely to connect. There were a few times that my mind wandered, but that was in the beginning and it was easy enough to come back to my focus. However, similar to our body needing physical training, our minds do so as well. The practice of centering myself, finding that focus, and observing my mind will all become beneficial overtime. I will say that I was not frustrated but more so at ease. I almost fall asleep, actually. It was a better overall experience than the last. 

       The evolution towards a progressively higher level of development, complexity, and capacity is a movement from mind to body to spirit. It is a path in which one level of development needs to be met before continuing on. By acquiring one level, you are then able to conquer a deeper level of development. By focusing on our outer exterior (body) we can then shift our focus mentally (mind) which then gives us the ability to gain a deep connection within ourselves, (spiritually). This connection is manifested in my personal life through my growth as an individual. It is displayed in my actions, my thoughts, my love for myself/others, and through the choices I make on a daily basis. 

"When you own your own breath, nobody can steal your peace." - Author Unknown

San Francisco, CA | The Golden Gate Bridge Experience

It was such a beautiful visit. Taking some time to walk the bridge and look 

beyond what is visible has to be one of the most mind enticing type of exposure ever. If you ever wanted to experience tranquility, take a trip to the water to reflect...

UNIT 4 - Loving-Kindness Exercise

Loving-Kindness Practice

        Personally, I believe this exercise was the most difficult of the ones we've done thus far. You know, we all have battles within ourselves that we need to overcome. We all love ourselves and those around us. However, sometimes I feel like I can do more and love myself on a deeper level. I feel as though this exercise was a little difficult to connect to because I have not fully learned to love all of me but lack some love in certain aspects pertaining to my whole being. Don't get me wrong, I love who I am and what I am becoming. There are just some things I need to get over, some decisions I need not to regret, and lessons I must remember to utilize. "We must love ourselves before expanding our love to others around us." It was also a little difficult in terms of finding that "zone" to enter. I guess I lacked focus. Although, I did find myself here and there entering in and out of peacefulness. When I did, my mind would wander or seem to be left blank. I only felt complete tranquility when the focus of the ocean waves were lingering on. I guess like anything, practice makes perfect and with time the loving-kindness will reveal itself. Hopefully, the experiences will become better as I practice this exercise throughout the next week. I also hope you all had a better first experience/connection. I would recommend this exercise. Any type of contemplative exercise that can work our minds can be a good source of relief, reflection, and/or relaxation, even if it isn't beneficial the first time around.

"Mental Workout"

       

       "The most meaningful aim of contemplative practice is not rest and relaxation but rather the progressive development of an expanded consciousness and its healing capacities."(Dacher) The concept of  mental workout includes the development of opening our minds and advancing our wisdom and loving-kindness towards a path of human flourishing. Much like a physical workout, we are doing so  but contemplatively and we must follow through for results. The results indicate the proven benefits being new growth, a calmer mind, unity consciousness (wisdom, peace, compassion, happiness & wholeness), and progression. I can implement mental workouts to foster psychological health by becoming in-tune with my own self. By becoming one with my own self, I can then give to others. Even allowing myself 5 minutes for a break a day for reflecting, meditating, or expressing emotions/feelings will build a path towards a better psychological health.

"Love yourself first and everything else falls into place." - Lucille Ball

UNIT 3 - Reflective Statement

The Crime of The Century

       After listening to the Audio Relaxation Exercise (which can be listened to by clicking the yellow italic writing), I have learned a new technique to relaxation that includes utilizing our imaginary skills. I was not frustrated nor was I really zoned in as I was the last time. However, I believe it had something to do with the noises going on around me. The one thing I should have done was silenced my phone. Although, I will admit that one phrase stood out and it included, "Symbolic thoughts of love"...It's not really so much doing the action physically but letting your body speak for you. This allows your thoughts to translate what you'd like into the universe by sending love thoughts to those you are thinking of. I actually loved this idea. What a way to connect or at least attempt to, if you believe in that! I really do enjoy these exercises and I truly believe one has to take time to be alone with no one around to experience the true relaxation that it was intended to place us in.

- I feel grounded...

- I feel centered...

- I choose to love...

- My life has a meaningful purpose...
- I feel balanced...
- I feel connected...

       

UNIT 3 - My Holistic Personal Inventory

Reflection

       

       I'm not sure when the last time was that I took to actually evaluate my overall level of wellness. What about you? Based on my reflection, on a scale of 1-10 (ten being optimal well-being), I would rate each aspect of my being differently.

       I would rate my physical well-being an 8. I think I'm standard in terms of keeping my body heathy and being active. However, I can delay or procrastinate and my overall body should be cherished and not put off. One short-term goal I would like to achieve for my physical well-being includes stretching and taking more time out of my day to take a walk or go for run. Not only will this allow me time to exercise my body but alone time to just free my mind. I always feel good after a great workout or a good heart to heart with myself (lol If that makes sense). 

       I would rate my spiritual well-being a 6. This is an area that I should really work on. For this specific aspect of my optimal health, I believe there are two goals I would like to create and achieve. The first being, meditation. I would like to try something new and possibly get in tune with my own sense of mind. What's better than finding inner peace, reducing stress levels, and restoring my calm? The second goal being giving back to the community. I would like to give and possibly maybe coach a soccer team for the nearest army post. I have had experience before but have not volunteered my time in awhile. I think that should be a goal of mine sometime in the near future.

       I would rate my psychological well-being a 7. I believe I have some sort of a length in terms of actually achieving the full range of my psychological well-being. It comes with self-acceptance, personal growth, being in tune with my own body, having environmental mastery, and acceptable personal relationships with others. Although I am not far from any of these things, I do wish to connect with long lost friends and family members. I would also like to make it a goal of mine to focus on me rather than placing everyone before me in specific areas of my life. 

It all comes with time, patience, determination, and willingness...

UNIT 2 - Reflective Statement:

Journey On Relaxation Exercise

      

       After listening to  the Audio Relaxation Exercise (which can be listened to by clicking the yellow italic writing), I have found another way to rest my body and place it at state of true relaxation. I was not apprehensive about listening and allowing myself to unwind as the man was stating in the audio. I usually fall asleep to the sounds of ocean waves, rainfalls, or rain/rainstorms as it is. The soothingly tone and calmness of the man's voice gave me a sense of tranquility. Even though what he was saying was of true importance, I found myself locked into the background noise. The music behind his words sounded similar to that of a lullaby. It was very comforting to just relax without any expectations, but just me, myself, and I in a pleasant resting position. What else is better than an individual who isn't demanding anything of you but merely wants you to kick off your shoes, relax, and free your mind of  any disturbance. What a great way to de-stress and slow down from our busy lives. I might just have to take another listen.

"Give your stress wings and let it fly away." - Terry Guillemets

UNIT 2 - H e l l o, H e l l o & W e l c o m e!

      
       Hi and welcome to my blog. My name is Felicia, as you have most likely realized by now. Since we are experiencing a course of human wellness and focusing on optimal human health of the mind, body, and spirit, I thought I would start off with some pictures(collage style) I had taken during my eye opening experience in Seattle. I thought I would just take a day for myself to catch up with life, slow down my fast paced energy, and solely explore. I recently took a trip downtown to Seattle for an Argosy cruise to explore the surroundings and later visit the well-known Space Needle. While doing so,  I took some very beautiful pictures of the scenery. Hopefully you will find them just as beautiful as I did. Well, I am very excited to share my perspective (hence my URL) with you within the next few weeks and maybe even beyond that. Enjoy!