How to Improve Your Mood in 15 Seconds with Joshua Rosenthal

THE END........UNIT 10

Hey, Professor and Class! 

Is this REALLY the end?
  

Here is my final assessment.  I am rating myself from 1-10 (1 lowest and 10 highest). 

Psychological
In unit 3, my psychological score was a 3.  My mind had been "hijacked" because I was dealing with a lot of personal issues.  However, after taking this class and applying the mental practices that Dacher suggested, I am proud to say that I am now a 7.  I have learned (and still learning) that I do not have to live my life in mental defeat because I realize that the mind, body and spirit are not separate entities.  They are connected, and when one is disconnected, then all become disconnected.  I am growing and flourishing in areas that I thought were impossible.  My goal is to continue strengthening my mind so that I can flourish and be healthier.  When the mind is unhealthy, everything is unhealthy. I have found that I must respond and not react to situations when they arise.  I have learned that if you react prematurely, then the outcome of the response can become negative and ugly. So my goal and lifestyle change is to incorporate more focusing, meditation, reading, and journaling of my thoughts.  Most of all daily prayer. 

Physical

In unit 3, my physical score was a 7 and it remains there.  I need to incorporate more of a variety in my daily regimen.  I think with working full-time, family obligations and returning to school, I have been “hitting and missing” with exercising.  With the New Year approaching, I will do better in this area to reach a 10!  One of my goals is taking a yoga class through my health provider.  I am also going to walk briskly 15-20 minutes per day.  Stretching and getting the "juices" flowing upon rising in the morning will prove to be beneficial as well.

Spiritual

In unit 3, my score was a 9 and it will remain a 9 because there is always room for growth.  Personally, I feel that spirituality cannot really be measured.  Everyone’s belief system is different. Nonetheless, I consider myself a 9 because I have a relationship with God rather than a relationship with religion and traditions. Everyday, I work at bonding to have a closer relationship with God because I am so grateful and thankful for my life and all of the blessings that my family and I have acquired.  Along with the Bible, I have to say that this course has really strengthened my awareness of spirituality because I am learning to connect the mind, body and spirit to endless possibilities, of peace, loving kindness, intention and compassion and continuing to have joy in my heart. 

In closing, I am striving to be a better “Patricia” in 2013.   I am the first to admit that “I am a work in progress” and there is room for improvement in all areas.  I do not want to set myself up for failure because I am on the road to recovery.  I think a better description of a goal for me would be a LIFESTYLE CHANGE.   We are humans, and humans are fickle.  Every year people make New Year’s resolutions and by the middle of the year (or sooner), all of those goals and expectations are null and void.  Lifestyle changes are better for my life because I know if I don't succeed at first, I can pick up myself up, dust myself off and start again without being discouraged. 

What I take from this class is that I am learning to deal with life better—with more clarity and more growth.  When I eventually complete my college journey, the integral practices that I have learned in this course, will also help me to assist my clients professionally because I will be equipped to partnership in their healing process as well. 

I recently pull a book from my personal library called "A New Earth: Awakening to Your Life's Purpose" by Eckhart Tolle.  This book is based on same the concepts as Dacher, and I believe that this book will be another great tool for my well-being and inner growth.

I would like to leave you with a passage that is very apropos:

“We are discovering that our mental and physical life are not predetermined and fixed, and our capacity for health is flexible, dynamic, and expansive.  Therefore, we know that the mind is trainable and that robust health can result from the systematic training of our mind through planned, systematic inner development" (Dacher, p 21).   I like that :)

Shout-Outs

Class, for those of you who commented and supported my blogs and discussion boards--thank you very much! Last, but not least, thank YOU Professor Maule for being a wonderful Instructor, and guiding me through various thought provoking questions as I probed deeper within myself.  I truly appreciate your support and I enjoyed this class very much. 

Best wishes to everyone and have a wonderful and prosperous New Year!

Peace and blessings always~

Patricia

UNIT 9 PROJECT......THE FINAL GOOD-BYE

Dear Class~

Best wishes to you and all of your future endeavors!

Introduction

Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do you need to develop to achieve the goals you have for yourself?

            Assuming that a person is serious in their approach and disciplined in their training, I feel that it is very important for health and wellness professionals to develop psychologically, spiritually and physically because it enables them to provide the best care possible to their patients and/or clients.  By demonstrating these models, it meets the expectations of the patients/clients and it also exudes loving-kindness, compassion and unity of the heart and mind when interacting with them.  Honestly, development in these areas is an ongoing practice because we are not perfect.  We are infallible humans helping other humans.  The one thing that I stand firm on is that you have to set examples.  In order to help others, you must strengthen yourself daily with prayer and meditation and positive intention.  To flourish successfully, the practitioner and the patient must be in collaboration for a healing partnership.  The practitioner and the patient must come together, be in communication as the individual relates his or her concerns as they come up with an integral health plan.

            The area that I need to develop the most to achieve the goals that I have for myself is psychologically.  This class has really helped me to grow and dig deep into painful darkness in my life.  I previously shared that I lost my mother as a young teen.  I actually witnessed her having a heart attack and never recovering.  For many years, I suppressed my feelings and literally tormented myself by wanting to make everyone my “friend” to fill an empty void of abandonment in my life.  I am glad to announce that this class has helped me to see things more clearly about myself and I am learning to not be dependent on others to make me happy.

Assessment

How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?

            Wow….this is a great question and I really never thought about it until now. In assessing my own health domain in these areas, let’s score from 1 (lowest) and 10 (highest).  Let’s start with spiritually, I give myself a 9.  I am a Christian and I have a deep loving relationship with God the Father and Jesus the Christ.  I always thought that religion and spirituality was congruent, but I now realize that they are not. In my opinion, religion is organized and based on traditions, and spirituality is connecting with the mind, body and spirit.  As written in John 4:24, “God is spirit, and those who worship Him must worship in spirit and truth."  That is how I live my life—I live my life on having a faith relationship with a higher power and showing loving-kindness every waking moment.

             My score on the physical is about a 7.  I am pretty good shape, but I can do better with my exercise regimen. Currently, I work out approximately 3 times per week. In 2000, I made a complete lifestyle change by adopting a vegetarian/vegan “diet” and being mindful of every morsel that goes into my body. 

            Ok….psychologically…..I give myself (drumroll)…..a 4.  I rate myself low because I continue to deal with issues that I now realize stems from childhood.  It has taken me this long to realize that I really needed help in this area.  I thank goodness for this class because it truly helping me with my own integral health and healing process. I am learning that a relaxed state of mind is very important for mental health.  I believe that relaxed individuals are better able to deal effectively with stressful situations and help with calm-abiding and overall well-being.

Goal Development

List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.

            The goal that I have for my physical well-being is to enhance my exercise program.  There is a fitness center in my area that offers various exercise activities and joining a running club peaks my interest.  I recently received a pamphlet from Kaiser Permanent, and they are offering various classes like yoga and dancercise which I am interested in taking in the New Year.  For my psychological goal, I am going to meditate more and learn how to still my mind better. I do a lot of multi-tasking and I really need to practice more subtle mind and calming techniques. I also plan to re-read our book “Integral Health: The Path to Human Flourishing.”  This book really helped me to see things within myself that truly is helping me to leave the past behind and grow stronger mentally.  Oh yes.  Most importantly, to help my psychological well-being, I plan to make withdrawals from my inner circle.  I want to surround myself with positive people who have my best interest at heart, and their best interest from my heart.

            Last, but not least, spiritual.  I really cannot think of an actual goal in this area because I am happy with my faith and relationship with my Heavenly Father. I read the bible and uplifting devotionals that satisfies my inner self. I occasionally attend church, watch on-line or on television to get spiritually fed daily.  Prayer is also a very important part of my life. I strive daily to have open communication with God.

Practices for Personal Health

What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.

            To foster growth in the physical, I will be more disciplined in my exercise routines.  I plan to implement more walking, stomach crunches, and hand weights.  I am a morning person, so I think in the beginning of the year I will rise one hour early before going to work and work OUT!

            To foster growth psychologically, I am going to read our course text book, practice more mental exercises with yoga and meditation.  I am also am not going to allow people, places or things stress me out.  I am going to focus on staying mentally fit and sound.  I may invest in some meditation tapes with beautiful ocean sounds. They say stress ages you………

            To foster growth in my spiritual walk, I am going to continue reading my bible and daily devotionals.  I am also going to continue to inspire others and show love, kindness and respect to others.  My foundation is God and I am in a good place in this area.    

Commitment

How will you assess your progress or lack of progress in the next six months? What strategies can you use to assist in maintaining your long-term practices for health and wellness?

            In the next six months I am going to track my progress by being true to myself and love myself first.  As humans, we sometimes do for things for everyone in our lives; children, husbands, boyfriends, co-workers, friends, siblings, etc. and we unintentionally neglect ourselves which is not healthy mentally, physically or spiritually.  I am that person.  I raised two children as a divorced, single mother and I neglected myself in order for them to flourish.  Now that I am an “empty nester”, I can (woooosaaa) take care of me!  Within the next six months, I will continue to study and do well in school.  I will stick with a daily hard core exercise routine so that I can lose some unwanted pounds.  I will continue to stay positive in my life. To lower my stress levels, I will go outside more during lunchtime and enjoy the beautiful nature. I love to journal so I will do more of that as well. I plan to excel in every area of my life and experience true meaning of full human-flourishing.

Peace & blessings always~

Patricia

MEDITATION AND MAKE THE VISION PLAIN

Scriptural reference: In Habakkuk 2:3:  

"Write the vision and make it plain on tablets, that he may run who reads it. For the vision is yet for an appointed time; but at the end it will speak and it will not lie. Though it tarries, wait for it because it will surely come. It will not tarry" 

(NKJ Version of Bible).

The two practices that I have chosen are visualization and meditation.  Let’s start with visualization.  I like the above scripture because it gives me strength and courage to create positive and good things in my life.   I journal daily and have been doing this since 1979. This practice has been so beneficial and helpful to my well-being because it allows me vent when I need to, and continue focusing on the goals and aspirations that I want to achieve in life.  For example, if you visualize that you are going to finish your college education, land a great/better profession and make lots of money, your subconscious starts to believe that you are already rich and down the road it will manifest!  I visualized going back to college for years.  Every time I thought a door would open, it did not.  I kept believing and visualizing what I truly yearned for and it finally happened in the spring of 2012!

Meditation and prayer would be my second choice that is fostering "mental fitness" in my personal life.  I am still trying to get the hang of this practice and I think I am getting a little better because I find myself thinking clearer and not allowing negativity get the best of me.  I love breathing and listening to my breaths flowing steadily and controlled, inward and outward (woooosaaaaa). With this newly found practice, I find that I do more misses than hitting.  That's okay, I am a work in progress and picking myself up and starting over and over until I get it right is a worth while journey for human flourishing and the unity of consciousness. Knowing that it works for me is what matters the most ;).

I believe that the practices that I personally choose (and lots of others) are great connection for the mind, body and spirit. 

Peace and blessings always~

Naturally-Patricia

Unit 7 - Meeting Aesclepius

I really have to admit that listening to the audio  of Meeting Aesclepius.mp3 was pretty interesting and very therapeutic for me. 

 

At the beginning of the audio, the narrator had a calming voice explaining about the practices and phases of the mind. He talked about the last stage of our journey using visualization that will guide us through integral healing.  When the woman narrator came on, I immediately brought my mind to attention in order to hear and experience her instructions.  The woman asked us to choose a very wise man or woman, alive or in the past, one who I respected and honored and who I had a special connection with. 

 

Before I begin to share who that special person is, I chose this person because I have always felt a sense of comfort and protection with this person.  The person that I chose was Jesus, the Christ.  Here is my reason.  At 14 years old, I actually saw my mother die from a heart attack.  My parents were divorced and my mother was my EVERYTHING.  I am an only child and when she died, my whole world died as well.  My father was unable to care for me because he was an alcoholic and my only living grandparent (paternal) did not take me in either--I ended up in a foster home until I was 18 years old.  There is more to the story, but that's enough to share (smile), I grew up in the Catholic faith and I was always spiritual and I loved (and still do) God with my heart, soul and being. 

 

During this exercise, I did just like the narrator instructed.  I visualized the white beam on the top of Jesus' head, reflected it back into my mind and to feel the energy.  I also envisioned this beam of light guided to His neck and emerge to His heart.  It was easy for me to envision that beam of light on top of Jesus' head from pictures that represents Jesus being the Son of God--having the crown of glory and being the enlightened one for mankind.  PLEASE NOTE: I do understand that everyone has their own belief system and draws faith to what is best for them.  For me, believing in Jesus gives me a sense protection and well-being.  I embrace Jesus' characteristics of peace, wisdom, compassion, love and joy.  With the personal adversities I experienced in my life, I am still able to love others unconditionally.  It would be naive to say that everyday is a good day for me because it is not.  However, I refuse to let life steal my joy and I know that by reflecting on Jesus' attributes, I can possess them as well. Healing has not been easy for me.  For years, I have lived with the pain of losing my mother, lived with the pain of dealing with people who did not care about me, etc.  This class has been so refreshing for me and it is teaching me how to better embrace my life mentally, physically and spiritually. 

 

When I read the saying "one cannot lead another where one has not gone himself" (Consciousness & Healing, p 477), I immediately interpreted that to mean, "how can someone tell you what to do when they have not done it themselves" (ppearson). This idiom applies 100% to the health and wellness profession because when I have clients, it would be my obligation to be an example to them and not a hypocrite.  As a health and wellness professional, you must be supportive, dependable, committed, respectful, accountable and most of all trustworthy so that your clients can trust you for their care and overall well-being.

 

Peace and blessings always~

Patricia

 

 

 

 

 

 

 

 

 

 

Universal Loving Kindness and Integral Assessment

Hello Class~

I really enjoyed reciting the Universal Loving-Kindness exercise/mantra.  Repeating the following phrases………Ommmmmmmmm

“May ALL individuals gain freedom from suffering”

“May ALL individuals find sustained health, happiness, and wholeness”

“May I assist ALL individuals in gaining freedom from suffering”

“May I assist ALL individuals in finding health, happiness, and wholeness”

………made me feel a sense of empowerment, joy and happiness.  It made me want to help myself and others to experience the awakening of human flourishing.  Saying these phrases is almost like having a calling on your life because I believe that we are here on this earth to help one another--unconditionally.  Giving universal love to the all humankind is something we should strive for daily.  Trust, me I have my flaws (don't we all) but for some reason or another, the virtue of L-O-V-E is embedded in my spirit.  I believe  that I possess this virtue from my mother who transitioned when I was 14 years old.  From what I can remember, my mother was a kind and loving person and I knew she loved me with all of her heart.  Because I strive to bring universal love in every aspect of my life, I sometimes feel that I am connected to the “hippie” era of “flower power”, peace, love, Age of Aquarius and unity.  Sounds kind of sappy right?  That is who I am.  As I look back over my life, it has not been “peaches and cream”…..and boy, I've had some hurdles and pain. Thank God that I overcame them (for the most part) and continue to love others when others don’t care to love me back or when they misuse or mistreat me. "Do unto other as you want them to do unto you".

For the Integral Assessment, being centered, calming and still really plays a significant role  in our body, mind and spirit.  Within this course, I am discovering (I have not mastered it yet) how to become more calming within my spirit.  I am a very sensitive person and as I've matured, it has gotten worse because I can't stand foolishness whatsoever so I allow myself to react to things which causes me to stress.  So for my growth and development, I am going to work on not allowing people to "work my nerves" and tell them how I feel without being confrontational (which I dislike).  My specific exercises and/or activities will continue deep breathing (wooooosaaaa) and meditation when I feel my stress levels rise.  My health and spiritual wellness is very important to me; therefore, I am going to continue relaxation, prayer and meditation.

 

Peace and blessings always~

Patricia

Loving-Kindness Vs. The Subtle-Mind

Greetings Everyone!

In my wonderful opinion, the contract between the Loving-Kindness exercise and the Subtle-Mind exercise was somewhat different.  For example, during the Loving-Kindness exercise, we were to focus and actually “feel” various emotions like “bringing to the mind an individual (someone close to you) who you hold with great love and tenderness” and then next “shifting to thoughts, feelings and images that moved in and out of our awareness; those that were unpleasant and disturbing as well as those that were pleasing and welcomed” (Dacher p 68).  Although I make every effort to practice loving-kindness daily, that exercise was not too enjoyable for me because I did not want to think about negative thoughts.  With the Subtle-Mind exercise (although I preferred the literature instead of listening to the audio) we were asked to focus primarily on our breathing and stilling the mind in the process.  I had to really laugh at myself because I did try the Subtle-Mind exercise twice with the audio and fell asleep :).

To me, it is impossible to separate spiritual, mental and physical wellness because they all connect with the mind, body and spirit.  These connections have to manifest in my personal life because I’d go crazy with all the busyness of life—family, job, school and some many other added responsibilities.  Spiritually, I love to pray. Mentally, I love to stay peaceful and physically, I love to do some form of daily exercise. 

Wow.....this is the middle of the term!  My, how time flies.  I really like this class it has certainly given me a paradigm shift.  "Gotta" run......finishin' up my project :).

Peace and blessings always~
Patricia