Unit 10 Reviewing my Personal Assessment

After reflecting on my personal assessment I did in Unit 3 I made some improvements in two areas.

 My score was for physical was a 5.  It is still a 5 because I have basically my same routine which consists of mostly walking in my subdivision and playing soccer with my daughter at least 4 times a week. It has bit a bit challenging managing making extra, extra time for me since I have committed to taking three classes this term. 

My spiritual assessment was an 8 during Unit 3.  Now since doing contemplative practices when I am at work.  I would say that my score is now a 9.  I am looking forward to incorporating more contemplative practices while I am at home.

My psychological assessment in Unit 3 was an 8; now I give myself a 9.  Since incorporating contemplative practices and breathing techniques (the one where I breathe in and out of one nostril at a time is my favorite) I feel less stressed and calmer at work.

My scores have changed a bit in two areas mostly because my schedule is the same with school requiring much of my time.  During my upcoming break I will be more proactive in all areas in hopes to improve my lifestyle that I spoke about in my final project model of change so that I can have integral health.

Taking this class has been a great experience for me and I definitely believe that I had developed improved well being.  What has been rewarding for me is the fact that I can control how stressors affect me at work by doing contemplative exercises and breathing techniques.  I can’t say that I had too much difficulty with anything we’ve had to do in class; stretching my brain is what I need for growth. 

This experience will assist my ability to helping others by teaching my clients about proven research studies supporting CAM. In addition, I will continue to incorporate Dacher’s 5 guiding principles as part of my lifestyle to achieve happiness, health and wholeness sot that I am able to lead by example.

My Applied Concepts to Foster my Growth for Intergel Health..

It’s important for Health and Wellness professionals to develop psychologically, spiritually and physically because one cannot be completely well if one is not flourishing in these areas (Dacher, 2006). Flourishing in these areas also bring health from natural resources within the body, happiness and wholeness (Dacher, 2006). This is also necessary in order for me to be a model for my clients in my professional future. With my busy lifestyle along with having the many responsibilities of singe parenting my goal is to be able to quiet my outer mind so that I can grow from ordinary health to integral health (Dacher, 2006).

            In my assessment I would need to increase my physical development.  I plan to incorporate a fitness regimen to include meditation and strength training exercises to increase flexibility, endurance, posture and to improve body awareness.  Physical exercise doubles as mental training and will open my entire being and I will feel happier, healthy and whole. My health in my physical domain revealed that my low back pain, neck pain, frequent headaches are coming from lack of strength building and core strengthening techniques that I should be doing.

            My health in my wellness spiritually domain revealed that I like the way my mind and my body feels when I am able to incorporate meditation, guided imagery, and breathing techniques throughout the day (Dacher, 2006).

 I will continue doing these practices and increase the time that I spend doing each of them.  I thought my psychologically domain was doing pretty good with meditation and practicing guided imagery and contemplative prayer.  I realize that I need to take more time out for myself to enjoy more art and performance or maybe visit a couple of museums. 

            The goal that I have for my psychological is to practice mental training to increase movement from body to mind then to spirit ultimately reaching every area of my life (Dacher, 2006).  My goal for Physical is to practice Yoga which will heal my body through natural body resources.  My goal for Spiritual is to spend more time during my meditation sessions. Practices for personal health strategies that I can implement in the physical domain would be to practice Yoga.  I can record Yoga sessions that come on television in the mornings.  Later I can purchase at least two beginner Yoga CDs to change my routine up a bit.  For 45 minutes 3-4 times a week I will incorporate breathing techniques and Yoga.  I would start this routine on a Saturday morning since this is when I feel most rejuvenated.  I would continue this schedule every other day; working my way to a daily routine will be the goal.  First, I will start with 15 minutes of breathing exercises then spend half an hour practicing Yoga.  Each week on a Saturday I will increase my exercise time 10 minute increments until I am dedicating at least an hour and a half on some type of mind/body fitness. Practices for personal health in the psychological domain would be using my Dacher CD to practice the Loving-kindness exercise.

            The Performing Arts department at the university were I work has a few scheduled ballet performances that I would to attend.  I think I will attend a performance this month on the 29^th then I will love to attend another performance in November and then another one in December.  Am already looking forward to attending; it would really be a treat for me since I am always be doing school work.  Practices for personal health in the spiritual domain would be to continue my visualization throughout my day at work, in addition,  I would like to practice meditation at least 10 minutes of meditation  before going to bed; this would be a calming way to complete my day.

            Changing behavior can be a little challenging for me especially since I am working full time, raising a soon to be 5 year old and taking three classes online now and again next semester.  I consider myself in the contemplative stage now that I have increased awareness also since I have been practicing contemplative practices for class and during work (Thygerson, 2009).   I know that I can feel happier and whole making a schedule and sticking to it.  I will choose exercises that I enjoy that will keep me interested.  In stage three, preparation I will nee to monitor, analyze and identify my patterns regarding my exercises (Thygerson, 2009). Now is when I will set goals.  I will need to be honest with myself and set realistic goals that can produce change (Thygerson, 2009).   I will journal progress of how long my practices lasted and which techniques I used.  Analyzing this journal will help me to see which days or time of day I am less productive.  In stage four, the action stage I will move into my healthier, happy self committing my time and energy (Thygerson, 2009).   If things start to dwindle down in this stage my mother, my male companion and my family are very supportive and loving that will help me to make it to stage 5 (Thygerson, 2009).  If I suspect that I am postponing a certain exercise I will purchase different CD’s or access the internet for new ideas and say to myself out loud that I am procrastinating (Thygerson, 2009).  

            After about 6 months I will have arrived to stage 5, the maintenance stage (Thygerson, 2009).   By this time I would have changed my lifestyle by incorporating contemplative practices, Yoga, meditation and enjoying more of the arts (Thygerson, 2009).     I won’t be worried about reverting back to old behaviors because I will be happy, healthy and whole.

Unit 8 Two Beneficial Practices

After reviewing the exercises and practice sessions that I have completed in this course my favorite two were Subtle Mind and Visualization especially the “Meeting Asciepius” exercise.

I can implement the Subtle Mind practice in my personal life to foster “mental fitness” by actually listening to my Dacher CD in the mornings before getting ready for work.  This would seem like an especially good time since my daughter would still be asleep and my mind less busy.  What can be a better start to my day?  Eventually, I will add more Subtle Mind CD’s to start a collection that I will be able to use in my professional future.

I would love to practice the “Meeting Asciepius” exercise at least once or twice a week focusing on a different person who fits the necessary description for this exercise.  I have at least 2 or 3 more people whose wisdom and qualities I admire.

Being able to train our minds with contemplative practices and attending to our inner experiences we commence to transforming ordinary mental and physical health into mental and physical wellness.

Unit 7 "Meeting Asciepius" exercise

My experience during Dacher’s “Meeting Asciepius” exercise was a little difficult.  I was using my mother as the person of wisdom, compassion, etc to focus on. I had trouble focusing on her because I kept visually replaying our time spent together earlier that day walking around and talking which became distracting.

After a few attempts I was able to get it together.  My experience was positive and warm especially since my mother and I are very close.  Meditation has fostered an increase in my psychological by allowing me to get rid of mental activity so that I can increase my states of consciousness. I can continue to practice contemplative prayer, guided imagery and meditation as I have already incorporated during my lunch hour by sitting quietly and abiding in stillness to calm my mind without any interruptions of thoughts, feelings or images. 

The saying “One cannot lead another where one has not gone himself” means that in order to be a product or model of what one is teaching or promoting as providers of Health and Wellness one must first identify and cultivate his or her own spiritual evolution and experience what the model represents.  One must teach by example.

Yes, I have an obligation to my clients to be developing my health psychologically, physically and spiritually because in order to have integral health all aspects which include those mentioned must be actively and continually cultivated.  Teaching should come from experience and expansive consciousness.  I can implement psychological and spiritual growth in my personal life by consciously being aware of my thoughts, feelings, sensations and my purpose in life; mind-body relationship.  I will continue meditation, guided imagery practices and enjoying the arts.  I can implement spiritual growth by surrounding myself with healthy-loving relationships, meditation and continuing to go to church.

Unit 6 Loving-Kindness Assessment

I had to repeat the Loving-Kindness meditation a few times before I really felt like it was doing working.  After about 20 minutes I started to believe the words that I was giving me a sense of empowerment and encouragement in a subtle way. 

During my assessment process I areas where I need to improve or change. Although I am physically active I can use improvement in biological development by taking part in a fitness training program and Yoga to improve flexibility, endurance, agility and to improve body awareness.  My self regulation level can also use some developing.  Improving this line would require that I take extra time to perform subtle mind/body practice such as meditation and contemplative practices on a daily basis.

My development line of Interpersonal flourishing can use some growth.  Since starting school a year and a half ago my personal life has left me less time to spend with my family; I have a daughter who will be 5 years old this month.  I would also like to be more active in my community.  School will be most beneficial on all levels in the future.

My worldly development line is also underdeveloped.  My daughter is currently in a head start program and I do participate which I am always glad to do so.  I am looking forward to participating even more when she starts elementary school.  I do my best to keep up with world news and local news.  I have never had the desire to become a social activist before; however, my new destiny might just allow me to partake in educational initiatives.

As far as my generosity line of development my plans are to become a health educator or a stress management specialist in Health and Wellness.  I will be able to use my expertise to teach and to heal.

Mind, Body and Soul

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Wellness Reflection Unit 3

My reflection on a scale 1-10 (ten being optimal wellbeing)

I rate my physical well-being a 5 because I am not doing as much physical fitness as I would like to be doing.  Nor do I incorporate any type of core strengthen or breathing exercises in to my daily routine.  I do enjoy brisk walking in my subdivision when the temperature permits. I also prefer to take the stairs versus the elevator during my work week. 

I rate my spiritual well-being as an 8 because I feel that I am preparing for my calling by going to school.  I feel peaceful in the choices that I am making in my life and I have a connectedness with a higher power and with other who I come in contact with.  I feel happy in my spirit and it feels good. 

I rate my psychological well-being an 8 because I think that I have emotional and cognitive competence as well as good judgment skills. Staying true to myself helps me a lot in this area. Also, having a great support system with my mother, my sister and with my boyfriend keeps me grounded.

If I had to develop a goal in my physical area it would surely be to work on core body strengthening and use my new elliptical that is in my garage at least twice a week for starters. My goal for spiritual well-being would be to find more time to do some breathing exercises.  Getting more sleep would be great.  I can also start out with 15 minutes sessions of some type of mediation once a day before going to bed at night. A goal to increase my psychological well-being would be to not lose sight of what I am already doing.

I enjoyed listening to the relaxation exercise. For me, the emphasis on using the colors I found to be beneficial.  Last week his voice kind of annoyed me but this time it was helpful.