Monday seminar 8/8

Hi everyone,  Just wanted to comment on the seminar from the other night. I thought it was a good class and professor I did print out that document in doc sharing it seems like it will really help me with my future goals and what I want to do. I like the story of the hole in the side walk. Believe me I have gone back and fell in that hole probably 500 times but, each time that I do, I climb out of it so that I have walked around it and now I am learning to actually go down a different street.  I am changing my  routine and comfort zone to get out there and do what makes me happy and go get my dreams! 

Thank you so much for a wonderful term. I have learned so much and I will take all of it with me in the future not only for myself but, to teach others. 

Cheryl

Unit 10 final post

Hello everyone, Here are my responses to Questions for unit 10,

1.            Well it is hard to believe that this is the end of this term!  This class has wonderful and I have learned a lot in integral health and the different techniques I can practice that I can take with me into the future. I have enjoyed practicing the meditation techniques such as the subtle mind.  I have enjoyed working with my classmates and learning from them as well.  When I reflect back and take a look at my personal assessment on Unit 3, I think that I scored myself a bit higher than I should have.  I rated my physical wellness at a 9 which I would say is accurate.  I have a passion for exercise and fitness and I am very dedicated to it. Then, I rated my spiritual wellbeing at a 6.  I think that if I were to start over I would of rated it more like a 5.  There was so much more I needed to learn in this aspect in my life and I am still learning.  Although I used my running, walking, hiking, biking and quiet time as a part of my spirituality,  I still need to practice meditation techniques. I still need to learn to quiet my mind and calm the constant chatter that goes on.  Finally, I rated my psychological well being at a 7, that is was way to high.  Although I had gained some personal growth on my own over the years, I think I gave myself a score that should have been more like a 4.  To be healthy psychologically means to be positive, loving, caring, have gratefulness, kindness, forgiveness, compassion and empathy for others.  Also, to be aware of the present moment and to consciously think about reactions to situations is important to achieving wellness.  Back in unit 3 I did not realize how much I still needed to work on all of these aspects in my life.  After 9 weeks in this course I would say that the only scores that have changed are my spiritual and psychological aspects. I would rate them both more at 6 and 7. I am learning new methods to meditate that I have benefited from such as, the Chakras and loving kindness.  I have more calm in stressful situations and I think more positively when I am faced with difficulties.  I will continue to practice yoga and Qi Gong as well as relaxation exercises. 

2.            My personal goals back in unit 3 was to continue to move forward in meditation techniques, working towards training for a full marathon, try and keep the negative people and situations out of my life and to get to a point in my mediation where I can practice it with less mind chatter. At the end of course, my goals are still the same and they are moving forward to being successful in them.  I search for meditation methods and music on u-tube and different web sites such as, http://www.youtube.com/watch?v=qs_DuZigRzY&feature=related and http://www.youtube.com/watch?v=i9ytcwBgJNE&feature=related.  The more that I practice these methods ,the more that I am learning how to calm my mind. I have to remember not to become frustrated when I get distracted either with my own thoughts or some else around me.  Then, I am still working towards training for a full marathon.  I am moving forward and hope to run one in October.  I know now that it not only take physical endurance and body fitness but, mind fitness as well.  Having positive thoughts and knowing that I can do this, I will succeed.  Finally, although I want to change my careers and eventually have my dream job of working in the health field, I have not reached that goal yet. I am still working with people who are very negative and insist on trying to bring me down.  However, I am learning ways to deal with them instead of reacting in a negative manner because that is just what they want.  Keep in mind that the place I am working and managing at now is a pizza place where I am the only one who is fit and healthy. I am a vegan and very rarely eat there.  I ended up there because it was always second part time job.  Now that I am growing, learning and going after my dreams and passions, they like to poke fun of me.  Through this class, I now know how to ignore them and to simply smile agree with them and walk away.  I am much calmer and relaxed rather than getting angry and frustrated. I keep telling myself that it is only temporary and I will be at a place where I am happy if I want it bad enough.

3.            I have implemented all the goals and activities that I set out to achieve throughout this course.  I will continue to use the methods that I have learned as well as expand even further to learning more.  Sense I am gaining more confidence on achieving my dreams getting out of my own comfort zone, I am becoming more excited and happy about my future.  I want to go out and face the world, to talk to people, experience new things and gain more wisdom. I know that I will that with even with my practices, I will always be faced with new obstacles along the way. Other ways to keep me positive is to read other success stories of people who had the courage and confidence to face anything to become happy.  I like inspirational quotes that I can remember and I like to save them and hang them up when I see or read a good one.  For example, I keep a list of running quotes that I have collected over the years.  Some of them the authors are unknown. “Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about” (Author unknown).  This quote can be applied to life in general. I read these when I feel down to remind myself that I will not get to where I want to go being sorry for myself and down, to push forward and work hard. “We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”

4     Finally, my overall personal experience in this course has been a positive one. I have enjoyed all of the readings, learning from my fellow classmates and listening to the taped seminars.  I wish I could have participated in class but, I did reply on the blogs with my thoughts on seminars and I did enjoy all of the reading from the class. I gained so much from everything that I have learned from this class.  I feel that I am calmer and that I know how to handle stressful situations in a way that is positive.  I feel much better about myself in handling people who are not so nice.  I really enjoyed learned new meditations and I feel that I have gained more inner strength to move forward in my life.  I am at a point in my life where I feel that I need the confidence to move forward and follow my dreams. After losing my full time job a year ago and I am only working part time nights, I know that this is not where I want to be in my life. This class has taught me how to grow and face my fears of my unknown future.  It is easy to become frustrated and sit and think of the should of, would of and could of’s but, that will not get me anywhere.  I have the capabilities to challenge my physical body to endure long distance running and exercises and that comes from having determination, motivation, passion, confidence and being positive. Now all’s I have to do is apply that to the rest of my goals in my life.  The only difficult aspect as been to focus more on my meditations but, I am learning not to get frustrated with it and it does take practice just like anything else.  Finally, I know that I can take everything that I have learned and pass it on to someone else who can gain health and healing. I have a friend who is only 45 and is very sick with a serious case of colitis and I have been with her to help her as a friend and teaching her to stay moving and active, to try and eat a healthy diet, and to look into methods of meditation and relaxation that works for her. I give her web sites to visit, recommended practitioners to see and meditation groups to go to. We walk, bike and do Zumba classes together.  She has lost 10lbs and is starting to feel better.  I am excited to take not only my passion for health but, use my experience I have learned to assist others in the future. It is a wonderful feeling when you are an inspiration to others and you know that you have helped someone who is in need.  I thank everyone for a wonderful class this term and wish everyone all the very best in their future endeavors.

Love

Cheryl

Final project Unit 9

hello Everyone, here is my paper for the final, I warn you it is a bit long as are all my papers.  I tend to write a lot.  Well, here it goes.........

My personal reflection on human flourishing

As we begin to approach the end of this course, I begin to think about how Integral health has helped me to grow spiritually in everything that I do each day and to continue to learn and reflect on my spirituality and health and to be able to share my experience and wisdom with my future clients and everyone else around me to show them the wonderful experiences of human flourishing through mind, body and spirit.  To begin reflecting on this course I decided to take my notebook and texts books and go to the beach.  What a perfect place to observe my surroundings with nature and the people to keep my thoughts in the present moment.  This is my brief reflection of my day and what I have observed to clear my mind, to open up to begin my own assessment in this class.  I walked across the hot, soft tan colored sand with my flip flops kicking up the grains as I shuffle around other blankets, coolers and chairs to a spot that looks good to sit.  With me I am carrying my lunch bag on one shoulder, beach chair on the other, blanket under my arm and my tote bag in one hand which has all of the beach accessories including my pen and notebook.  I finally, pick a quiet little spot and settle in.  I first ate my lunch then I take my note book and write down what I see, hear, smell and feel.  I see the ocean ahead of me that sparkles like shimming stars floating on the water from the brightly lit sun above in the clear blue sky.  I watch many people enjoying the waves, kids are running from them as if they were chasing their little feet.  I look off to the side and see painter’s palette of  many colors from the umbrellas, beach balls, blankets, chairs, toys, coolers and people.  I can hear the soothing sounds of the small waves crashing and rolling in and out onto the sand.  Kids are laughing and playing as they build their sand castle creations.  I listen to the soft faint conversations all around me and I hear the seagulls overhead squawking waiting for some little boy to drop part of his sandwich so he can then scoop it up.  I hear the lifeguard whistle several times as he is waving for someone to swim in closer to shore.  Also, my pages in my notebook are flapping in the cool ocean breeze.  I can smell a combination of salt from the sea, fish, seaweed and sunblock all together.  I feel the heat from the hot sun glowing off my skin as a trickle of sweat beads up and runs down my face and the hot breeze that blows my hair around.  The sand beneath my bear feet is soft and warm as I dig a small hole with my toes at the end of my chair.  I then walk to the edge of the dry sand where it now wet from a previous wave and wait for the next wave to splash my legs. The water is a little cool but, refreshing and awakening. Back at my chair, I put my book away and close my eyes to do some deep breathing and live in the present moment. This day at the beach was part of my own time to relax, focus and be calm.  How can I develop this into my future, what is my own assessment after taking this course, goals, practices and commitments in integral health that I can also teach other? Here are my thoughts…

I.                   INTRODUCTION

The word “health” is all around us today. In that it has become the latest focal point in society today due to recognizing the increasing health concerns.  Ads are flashed everywhere saying phrases such as, walk off that fat, lose 10lbs in one week and get an amazing six pack with the one little pill along with hundreds of fads, misleading health gimmicks and to good to be true quick methods to becoming healthy.  However, among all of media on physical health psychological and spiritual health is often left out.  It is essential to health care providers to develop the knowledge and experience in integral health in order to teach others to flourish and what will work best for that individual such as the saying goes, “practice what you preach”.  As Dacher (2006) explains we must have an understanding and recognize the Aesclepian’s five characteristics of healing to a modern day approach of inner healing. They are as follows: Holistic - the whole self.  Second, Evolutionary – a step by step change to a higher existence. Third, Intentional – do things on purpose. Fourth person centered – everyone is an individual. Lastly, Dynamic – aliveness, ever changing. Health care professionals need to focus on which of the four quadrants needs work on an individual and finding a balance and wholeness in psychospiritual, biological, intrapersonal & worldly. Some of the benefits of these are preventing illnesses such as depression, anxiety, high blood pressure, diabetes, weight management and chronic illness such as heart disease and cancer. Schlitz, Amorok & Micozzi (2005) points out some case studies that have been done on breast cancer patients recovering for their disease and heart disease patients who had great improvements in the conditions and were able to come off medications.  Training the mind and practicing “mental fitness” is just as important as training the body.  Being conscious of our thoughts and actions and thinking before reacting can reduce the negative energy and stress that is so destructive and is associated with illness.  Therefore it is important for health care professionals to develop in integral health.

Next, we all have areas in our lives from these quadrants that we need to work on in order to achieve fulfillment, my particular area that needs to develop the most is the psychologically.  I used to be the person who held a grudge with people who betrayed me for a long time; I had a bad attitude and was often jealous of people who had more than me.  I held frustration and anger with someone who took too long in line at the store. When it came to patience, I think that it was forgotten when I was born and stubborn was my middle name. However, I had so much energy that I was always in a rush to go twice the speed as the average person; I simply did not know how to slow down. When I was a kid, I was climbing trees, riding bikes, roller skating (yes roller skating) and any other outdoor activity.  In the long run (literally), this qualities proved to be beneficial when I began directing them in a positive way.  After my divorce and kids got older, I directed my energy into fitness and running.  I did many races including 2 half marathons so far (3 including the one I just did this morning) Over the years due to my stubbornness, dedication and motivation, I saw a vision of what I wanted and went after it. Most of my goals I have set out for myself I have achieved step by step. However, there was still something missing I was not as happy as I should be and didn’t see all the wonderful accomplishments that I have done.  After learning new techniques to calm my frustrated mind such as, relaxation, meditations, imagery and more, I am learning to forgive, be grateful, have more patience with people, understanding, be less stressed out and have selflessness.  I am still working on trying not to be so hard on myself when my goals are not coming as fast as race pace.  I often get down and wishing for more but, realize that it will come with confidence, determination and peace that will bring me happiness and overall health keeping sicknesses and diseases away.   I am becoming more positive, learning to forgive and be grateful for everything that I have become.   

II.                ASSESSMENT

This class has given me an opportunity to assess my own health. Before this class, I thought that I was ready to take on the world, to be able to reach the sky and beyond, to climb mountains and well you get the picture. I felt wonderful physically and wanted to teach others how to have the same feeling.  However, I have discovered over the past nine weeks that there is so much more to human flourishing.  When I sit quietly and take a long hard assessment on my own health coming to an end of this class this is what I have found. I am going to start with the physical because this is where I score the highest.  My passion is being active. I run, bike, walk, hike, do yoga, Zumba and climb and have been doing it faithfully for many many years.  I have turned my soda drinking, fast food eating and junk food junky habits in my teens to being a healthy organic, fresh farms foods, vegan.  I am always reading new books including one now that is an inspiration to anyone who wants to pursue physical goals entitled,   “Run Like a Girl” Mina Samuels (2011).  I want to mention a particular insert relating to how our bodies react to physical activity. Running and exercise release endorphins (runner’s high) and epinephrine that over powers stress and anxiety so therefore this creates more energy (like I need that) even after exercise.  Vigorous exercise releases serotonin a mood lifting neurochemical which is depleted when we are stressed (that’s where my reaching for the stars comes in). Finally, dopamine is the brain pleasure chemical that is released through exercise and makes up even more motivatation to pursue an activity. Therefore when I am running 10 miles, sweating and breathing heavy I am actually giving my brain wellness and joy.  I would say that overall if I were to put a number on it, I would rate this area in my life a 9. 

Second or middle on my assessment is my spirituality.  Years ago if you were to ask me if I was spiritual I would have said, what does that exactly mean? Going to church? Praying? I would look at you as if you had antenna’s growing out of your head.  I am not religious but, I have discovered over the past few years and in this class that it means so much more and I was even practicing it and didn’t know it.  I have learned that it is necessary to slow down (even me) and learn to be still, calm and clear my head. Having spirituality is an essential part of having optimal health.  Prior to this class, my running, hiking, hatha yoga and walking are all part of being spiritual. However, I have learned how to meditate with different techniques, using imagery, relaxation methods, breathing exercises, loving – kindness practices and I have gone and pursued other CD’s and u-tube videos of other techniques.  The story of me being at the beach in the beginning is also part of my spirituality. One web site that I found even has barefoot healing as a technique, http://www.spiritualityhealth.com/magazine/2011-march-april/barefoot-healing.html.  As I have learned these methods, I have grown my inner healing. I am not stressed out as much, I am more calm and relaxed when sitting in traffic or faced with other daily situations including work.  I particularly enjoy the “subtle mind” and “Crime of the century” practices. They have helped me calm all the crazy chatter going on in my head and I am able to focus on tasks at hand or even studying for a text. Therefore, I would give this one a 7.

Finally, and last on the list is my psychological growth. As I have mentioned earlier this domain has been the most challenging for me. However, as I score a bit higher in the other two I am finding that this one is gaining in numbers due to being healthier in the physical and spiritual part. I have come a long way over the past few years and even more due to this wonderful class.  I see things more positively and clearly than I ever have in the past.  Every time I find myself going back to that grumpy, eye squinting,  sigh of breath, arm crossing, tapping foot, tense feeling and neck tension attitude towards the customer at work who is being unreasonable, I simply take a step back, breath and think about my reaction and what the consequences would be if I react in a negative manner.  Helping this person instead of being defensive will come along way. I learned that being happy is not worldly possessions, the things that we can buy, how we look on the outside but, how we love ourselves being happy with what we do have and what we have accomplished along the way. Of the negatives and struggles that I have experienced throughout my life, (there is enough to right a book), being a teen mom, being jobless, getting divorced, being in bad relationships and having unhealthy habits (smoking cigarettes), I never had any regrets at all. I always tell people they are learning experiences towards my happiness.  I have also had plenty of happy times that I do reflect upon and I have made some amazing accomplishments that reflect on myself as well as my kids.  I find that today, I am more joyful, patient, pleasant, happy and peaceful.  For this I rating I am tempted to give myself a 4 or 5 but that is the confidence again so I will give it more of a 6. 

III.             GOAL DEVELOPMENT:

Every New Year Eve for the past 5 years I make myself a goal list. The things that I want to accomplish over the course of the New Year.  Some are very small such as, letting my hair finally grow (which I can never do) or going back to school.  At the end of the year, I take it out and see what I have done and usually I have accomplished about 80% of my goals (growing my hair still remains on the list).  I am the ultimate dreamer. I dream of my life and what I see myself doing.  I am determined, dedicated and motivated to reach my dreams.  I even have a tattoo on my ankle of a moon, I tell people it’s because I have my head in dream land or as professor Johnson quoted, “what you think about, you bring about” and also, I like the story of the 20ft board in a recent reading and how I can relate to this.  I tell myself to keep going to have courage and the perseverance to go further. My physical goal is to run a full marathon this October. I have dreamt of doing this for a few years but, I know that timing has to be right.  This is the ultimate goal that I feel that if I can accomplish this, than I can accomplish anything.  The Amica marathon is in Newport RI where thousands of runners gather for a spectacular event.  I have already run two Three half marathons and I know that I am physically and mentally ready to train for this event.  In order to train for this, I need at least 12 weeks to work in a proper training program that will help me succeed.  I think that I have come far enough in my life physically and mentally to do this.  I am usually very completive in pace time in smaller races however, I know that just finishing it and having the indescribable feeling of crossing that finish line knowing that I did it is the goal I am after. I read a poster one time that said, “The journey of a thousand miles begins with one step”

Then, my second goal is spiritually.  When I am not physically running and I am still mentally running all the time.  My mind runs on overtime and is thinking so much that there is smoke coming from my ears due to it being overheated from it being on overdrive.  One specific goal for me spiritually is to learn how to slow down in mind and body through meditation techniques on a regular basis for at least a half hour at a time.  I use walking my dog early in the morning along the sea wall near my house as a quiet time for me and running is a zen that I have been doing for own “me” time. However, I need to go even further.  The techniques we have learned in this course are just the surface of discovery of new meditations that are out there.  After I do my exercise routine in the morning, I find a quiet area and sit comfortably for 15 minutes to reflect on myself and my breathing.  Imagery and visualization works best for me sense my mind needs something to put my focus towards. I particularly enjoy learning about the Chakra meditation.  This meditation focuses on the positive thoughts and connections with the earth through the 7 points and colors on the body.  I feel calm and at peace after this meditation and I am often very quiet for quite some time afterwards.  To continue in my spiritual goals, I want to join a meditation group where I can be with others who practice the same techniques to learn from their experiences as well as mine.  I want to continue to grow in wisdom and knowledge in this area in my life.

Finally, my goal for psychologically aspect in my life is to stay positive, to have patience, loving – kindness, compassion and forgiveness in people around me and to achieve my personal goals.  I continue to grow and have positive self talk and think about my reactions before I actually do them helps me to stay positive.  For example, I want to consciously think of how many number of times I am faced with a stressful situation in each day at work (I may need a notebook for this one) and think about how I felt when I reacted in a positive way or a negative way. Then remember how I felt when I reacted in a positive manner with patience and compassion and that there was no stress.  I also remind myself of my own life and self reflect on the discoveries and accomplishments that I have done with no regrets to become stronger in furthering myself.  In the future, I want to take my own personal experiences and what I have learned from them and how to handle and react to stress and pressure of everyday situations and teach others how to follow their own path and how handle stress and anxiety.  I like the old saying, “never judge a book by it’s cover”.  We all have personal stories and lives that make us the way we are.  Learning about people who I come in contact with and helping them find their own path to human flourishing to what works best for them.  Whether I am running a marathon or pursuing my career goals I am committed to achieving them every day. I also know that along my path I need to learn to deal with the inevitable disappointments, the obstacles that may come my way that is either in or out of my control to achieve my success.

IV.             PRACTICES FOR PERSONAL HEALTH

As I am continuing to grow and achieve my goals in optimal health and happiness in my life, I need to apply my own personal strategies that will work best for me in each aspect of physical, spiritual and psychological goals.  All of the new techniques that I have learned in reading the course books, listening to the CD with meditation techniques and writing the blogs and papers have all helped however, applying them in my life everyday to continue to grow in my own personal life will help me to teach others in their personal lives.   One particular strategy that I am doing to continue to grow physically is that I recently hired a personal trainer to learn proper techniques to gain additional physical strength to success in finishing my marathon.  I will take this knowledge and implement it my career in health and wellness and learn what specific approaches are necessary to help someone else.  Also, I can’t expect  to simply sign up for a marathon, hand over that fee, buy a new pretty outfit with matching running shoes and step up to that starting line and run 26.2 miles. It takes dedicated, motivated training program with my body and mind together weeks before the race.  This requires, having a running schedule, rest days, weight lifting and eating properly.  I know that once I accomplish this, there is no telling what I can do. 

The second strategy to achieving my spiritual goal is to practice meditations, relaxation and other mind fitness methods to achieve a place where I have reached optimal health.  I move so fast all the time, that I need a practice that will force me to slow down. I have looked into meet up groups from the website, meetup.com http://www.meetup.com/ to look for local meditation gatherings.  I have met some wonderful people on this web site in joining other groups such as, RI vegetarian group and RI Rambles hiking group.  When I can’t meet up with a group I will make time each morning for 15 minutes and practice a Chakra or imagery practice to keep me focused.  I have also learned to go through each day with no television on. I feel that this is a huge distraction in bringing peace of mind to anyone. I think the noise just clutters my mind and I am unable to think of anything clearly. There is nothing on except, reality shows, bad commercials, ads for pharmaceutical drugs detailing the 30 second long list of side effects and all of the ads for the 50 different law programs.  By me having no sound during my day, it brings me to my own deepest thoughts, imagination, ideas and peace that allow me to stay calm.

Finally, strategies for psychological health takes a bit more practice for me.  One way is to stay focused and use my witnessing mind and calm abiding to help me think before I react to anything.  For example, I was recently driving on the highway and here comes this big SUV that is the size of a house barreling up behind me as if he was going to drive over me if I did not move out of his way. Going back a even a year ago I would of reacted either slowing down more (stubbornness), or chucking the one fingered bird in my mirror (bad attitude) and I felt my anxiety level rise very quickly becoming angry that this person simply will not go around me.  However, I reacted by thinking ok, this guy is obviously in a huge rush to get somewhere really fast so, I moved into the other lane to let him pass and as he did he looked over at me with a look as if to say, how dare you drive like a human being, I looked back at him with a big smile and gave him a friendly wave (with all of my fingers not just the middle one).  I chuckled as he drove off like a fighter jet and I felt great.  Also, I know that when I am home it is easy to practice psychological wellness but, when I am faced with everyday challenges and situation I remember the strategies that I do practice to keep me focused in the present moment.  whenever I am feeling down and less confident, frustrated, anxious or impatient that my life is not moving fast enough to reach my goals, I consciously self reflect on my goals and accomplishments that I have achieved thus far.  I turn something that may seem negative and frustrating and think of a positive thought. When I get down about working at my job that is just a job, I know that it is paying the bills and I am working towards something that will make me happy and that I will take what I have experienced as a manager at a the pizza restaurant with me into my career such as, what not to eat when trying to become healthy and some positive customer service.  I know that these positive thoughts that I have on a regular basis will keep me going on the path to achieving my goals.  Some of these thoughts are, to be grateful, do everything the best that I can, take time for reflection, do things on purpose, rid of bad habits, look back with no regrets and always have a better day tomorrow. 

V.                COMMITMENT

            Finally, although I have developed a good plan to continue on my path to practicing integral health in my physical, spiritual and psychological health, I have to remember to stay with it not only for the remainder of the class, next week, next month or even next year but, the rest of my life.  I have come this far in accomplishing a positive path to my wellness that I will continue to grow.  In order to have a career in teaching others how to become healthy and experience the wonders and joys of having loving – kindness, I have to be knowledgeable, have experience and wisdom in discovering my own path.  I know that I will be faced with new challenges and obstacles in the future and each time I overcome them, I know that I will have the confidence and strength to keep moving forward.  I am approaching the end of my experience here at Kaplan and will graduate in January. I am faced with many emotions as to what will happen next in my life.  I know that my true passion and love for being well will help me to achieve my goals and keep me on the right path to gaining human flourishing. I will keep my books and CD’s web sites and readings for future reference as well as continuing to learn and discover new techniques to grow. I will also, keep a journal to write down and reflect how my life journey is progressing and I will still do my New Years Eve list (maybe I will someday finally grow my hair out).  Every day I need to nourish my inner and outer life force.  To picture and imagine myself succeeding and completing my goals, of running a marathon, being able to meditate and having patience and compassion by motivation and incentives. These incentives can be anything from hanging up all of my race numbers on a hook on my fridge, to getting a tattoo of a Nike sneaker with wings (I really do have that) or sitting quietly relaxing reading a good book that I found on other inspirational stories of success in life. Finally, I have discovered throughout this course that the mind and body does indeed work as one.  My description of the beach in the beginning is a technique that I used to relax and clear my mind to begin writing this paper. I have never felt more alive and full of life not only on the outside but the inside as well that I will never lose and will in turn reflect on others.   Joseph Campbell once said, “a vital person vitalizes.  If you find where your own life is, then you will bring life to the world.”

References

Dacher, E. (2006). Integral Health. The Path to Human Flourishing.  Basic Health Publications. Laguna Beach, CA.

Schlitz, M., Amorok, T. & Micozzi, M. (2005).  Consciousness & Healing.  Integral Approaches to Mind-Body Medicine. Elsevier Churchill Livingstone. St Louis, MO

Samuels, M. (2011). Run Like a Girl. How Strong Women Makes Happy lives. Seal Press, Berkeley, CA

sunday run

Hi Everyone, I wanted to share my thoughts on my race today.  There was a Rock n' Roll Half Marathon in RI that went on this morning. I decided at the last minute yesterday that I was going to do this race.  This was a huge event with lots of live bands along the route, food, a health expo, vendors and 10,000 people all looking to get the t-shirt and finisher metal.  I got up this morning and looked outside my window and it was pouring out (the wonder weather lady said a chance of rain in the afternoon).  My first thougths for about 5 seconds was disapointment and I though this is going to suck.  But, I knew that those were the thoughts and negative attitude that will make my race miserable. So, I smiled and said, Ok this is going to be a good day, after eating my breakfast to fuel me up, I put on my racing atire and attached my computer chip to my sneaker and pinned on my bib number of 9527, grabbed my yummy tasting gel, ipod and wallet and I was off to run.  On my way there which was only about half hour, I blasted some up beat music Van Halen came on the radio, Adel's new songs and others. I was singing along watching the windshield whipers try and catch up with the rain pouring on my windshield.  I was thinking, ok, I have ran in the rain before, all 10,000 of us are running in the rain. I felt energized, happy and ready to go.  I get there and there are so many people all very excited and happy to be there.  The energy and atmophere there is postive.  There are all sorts of runners from top athletes to people who are overweight who is becoming healthy and to accomplish something great.  The announcer is motivating everyone by yelling loudly along with the DJ playing songs like, "let's get this party started".  I am in my "carral" packed in like a herd of sheep and while I am already soaked and the race hasnt even started yet, I met some wonderful people, a guy from Indiana who travels to all the races, another one from upstate NY and a woman who came from Philly. Not one person complained about the weather or anything else.  The gun goes off and for the next 2 hours, everything in my world disappears, it is me, the road, rain, other runners, ipod, breathing and my own thoughts.  There is no thinking about work, bills, school just how I am feeling running like the wind.  I watch the scene around me, running in the city, then along the water then in a residential neighbor hood and through the part, it is a sea of people all with their own stories and thoughts and style of running, we are all looking for that finish line running towards a goal in life.  I am feeling absolutely wonderful, my sneakers are no longer dry from splashing in the puddles like I am 10 years old again.  My hair is dripping wet, clothes are sticking to me, it is windy and there are hills, I never felt better.  I pass bands who are hinding under canapies to keep dry, people on the side lines with there unbrellas waving signs, ringing cow bells and cheering us all on.  I finally see the 13 miles marker there is just .1 more to go up a steep hill. I see the finish line and hear all the crowds of people saying you got, keep going, you are almost there!  I finally cross that line at 1 hour and 56 minutes, I get that rush of 100 feelings, excitment, exhilerated, energy, tired, accomplishment, and overwhelming happiness.  I am handed a towel, water and my finishing metal.  That was one of the best races I have had running in the rain! 

Cheryl

Monday night seminar 8/1

Hello everyone, once again just wanted to reflect on the class that I listened to this morning. Once again professor, you had some great readings. I particularly like the wooden board reading.  This can be applied to all kinds of situations in life.  The bigger the challenge the more fear we can have and it takes, motivation, strenght, courage, determination to get across that plant of wood something that takes practice.  I think that if we start off with the wood on the floor we can practically run across it, then lift it up about 3ft we would still walk across it. Then bring it up even further say 10ft across a stream of water. We would probably still walk across it but with caution and consintration. Then perhaps it can stretch between 2 houses 30ft up in the air.  Knowing that we just walked across the previous board and made it with ease we might try this one with caution and probably much slower but, with practice can eventually make it across with ease and finally the 100ft high board going across two building. the fear is definately there and we might attempt it several times before finally making it across.  We faced our fears with determination and passion to keep going, to overcome that obsticle that was put in front of us.  Each time we crossed the previous board it gave us more confideince to see what the next obsticle was and each one is crossed we gain a sense of accomplishment of self worth and happiness.  This is much like life and the experiences we have.  I take everything that I do good, bad and challenges to the next level in my life.  I say to myself, "Hey I just accomplished this so I can certainly do this."  Thanks professor for the readings. 

Cheryl

UNIT 8 questions

My biggest challenge for me to obtain my inner most flourishing is how to Calm my mind and thoughts as well as my reactions to stressful situations.  I used to be that person who would huff and puff at the person waiting at the register for someone to get a price check, or who would wear out my car horn due to leaning on it so much because someone had cut me off,  I would be the one who would say the customer was always wrong and not always right, unable to focus on work, I would have to read something  5 times in order to understand it because I was always thinking of something else or be daydreaming while someone was talking to me.  In learning how to calm my mind more and practice in these meditation techniques, I am learning more each day to train my mind, to have metal fitness and be more conscious of my thoughts and actions. I have enjoyed all of these practices we have learned in the class but, the ones that I have enjoyed the most is the “Crime of the century” and “The subtle mind”. Loving Kindness is going to take a bit of practice for me, I found this one to be a bit more difficult.  I found that the two that I enjoyed let me focus more on my inner wellness.  I was able to keep my mind more calm and was able to follow what the speaker was saying.  I try to practice them each morning as part of my routine after my physical work-out.  I have found that even with my workouts, I have been able to run a little further with less effort, ride my bike longer, able to stay focused on my readings and become calmer in situations that I am faced with at work. Sometimes before I go to work in the afternoon, I will sit at my computer desk with nothing on and just close my eyes, practice breathing slowly, notice the sounds that are going on outside through my screen door to my deck and scan how I am feeling through out my body and mind.  I notice that my mind begins to wonder and think about things such as work and I force my mind to go back to my breathing.  I do this for only about 15 minutes any longer than that I begin to fall asleep.  I use my walking, running and biking as part of my meditation because I take the time to notice all of the things that are around me in that moment.  I also practice Hatha yoga twice a week with a group at the gym.  I will continue to explore these practices and others to find what will work best for me and to change it up once in a while to see what other practices are out there.  I believe that practicing mind fitness has a huge affect on my overall health and physical fitness.

Cheryl

Monday seminar reflection

Hello class and professor,
I wanted to share my thoughts on the class last night. Professor, I really enjoyed the walking meditation reading. It is funny because I have always made time to take a walk during the day either with my dog or with out even of it is just for a short 20 min walk.  Even thought I run there is nothing like the feeling of a peacful walk.  I live across the street from a beach here in town so, I am very fortunate to have access to it.  I walk along the sea wall which is about a half mile.  While I am walking, I try to clear my thoughts and put all my focus on what is around me such as, the big wind turbine in the distance with it big white blades slowing turning, the houses across the way that sit on the water front each with docks and some with boats attached and some without.  I see the boats gently swaying along with the ripples of the water that are attached to bouyes.  When It is low tide, I see all of the sea weed left behind, shells, rocks and sand that is still wet from the water.  I notice the bushes that grow bright pink flowers just on the other side of the cement seawall, there are bees buzzin around all the pink blossoms and they smell like the scent of summer.  As I keep walking I watch all of the seagulls diving for the small fish in shallow water. They are also circling overhead looking for any food left behind at the claim shack where people are lined up to enjoy clam cakes and chowder.   I can smell the scent of french fries and fish in the air. I then, glance across the street and see all of the tall green and brown feathery stalks also known as cat tales growing.  The sun is very warm and shining on my shoulders as I begin to feel a trickle of sweat run down my back.  The side walk has just a little sand on it from the beach and I can hear it scuffle under my shoes as I walk.  The green, antique tall  lamp posts are in perfect uniform along my path with a bird sitting proudly on top of one.  I say hello to a passerby who is enjoying the same route.  There is a couple sitting on the old maroon metal benches eating clam cakes and watching the water roll onto the sand on the other side of the wall.  I notice every little thing around me and it brings me peace, calmness and happiness.   I do this often when I want to get away from the business in my life that we are all familiar with. So I guess in a sense this is walking meditation. I simply walk this half mile a couple of times to clear my head.  I think that everyone should find a favorate place to walk and actually see everylittle thing around them.

I hope everyone has a great week 8!

Cheryl

satuated saturday

hello everyone,
I just wanted to share my awsume bike ride today.  I went to yoga this morning and I simply could not focus today.  After having a bit of a rough night at work, with it being 110 degrees in the kitchen and peopel were all on edge with each other, my mind was all over the place and I was barely listening to the instructer. So as I left fustrated, I decided to go for a bike ride on the bike path here in town that runs along beautiful lakes and though a state park and in the woods.  As I left the sky looked a little grey, like stormy grey.  As I was about 8 miles into my ride and feeling pretty good greeting the many other people who were riding bikes, running, walking and roller blading, the sky began to open up.  I looked up and saw some lighening in the distance and a loud thunder. Everyone quickly rushed to their ending destinations, a few people hid under a tree and under a stone bridge. I figured well it is only rain and kept going.  Then soon a light sprinkle turned into an all out down pour.  Within seconds I was soaked, rain dripping off my eyelashing making a little difficult to see.  I was a little concerned for my road bike, but, as I road along side another guy, he looked at me and said, wow isnt this refreshing and exhilarating! I turned and said, yes it is wonderful. I soon forgot about my bike and looked at the puddles I was riding in, the birds chirping in the distance, my drenched shirt, shorts, sneakers and everything else. I said, wow this makes me feel like a kids again playing in the rain.  I watched it come down wiht such force bouncing off the lake long side of me.  As we chatted for a few more moments, he said to me, enjoy the rest of your ride.  I responded I sure will.  At the end of 18 miles, I got to my car and looked down and I was covered in water, sand and a few leaves that kicked up from my bike, I looked at my reflection in my window and smiled and thought wow what a great ride!  That did the trick to bring my back to my moment and now I feel great. More people should just run outside in the rain once in a while and enjoy how it makes you feel.  Have a great weekend to everyone.

Cheryl

UNIT 7 QUESTIONS

Hello eveyone, I hope you all are having a great week so far.  Here are my responses to the questions for this week.

1.       I found that this meditation practice was a good practice.  I have an uncle who is very spiritual, an artist of paints and wood carvings, he meditates and is very connected with nature.  I choice to visualize him because growing up he was sort of an outcast from the rest of the family and I never understood why. He had practiced and did the things that made him happy no matter who didn’t like it.  Now that I am older, I have a connection with him that I understand. He is smart, wise, happy, healthy and successful.  Although he lives in Hollywood, Florida now , we do keep in touch and I can always talk to him when I am feeling down and he always has uplifting things to say.  I am very much like him and by using my uncle as a focal point, it has helped me to see his wisdom and connect with it in a way that I can practice it.  This is his web site, you can see all the wonderful things he has done,  http://www.paulsaintlaurent.com/1.html.  The practice of mindful meditation has helped me further my own healing of self dought and lack of patience. I have learned more about myself and how to practice loving-kindness to others.   I have gone further in buying additional cd’s of meditation music.  Even thought I have been practicing meditation yoga in a group setting for over a year now, I truly understand what she is saying and why.  I can feel the energy it brings that makes me feel alive and new. I will continue to explore and true new practices in addition to the cd that I have from this class.

2.       “One cannot lead another where one has not gone himself” (Schlitz, Amorok & Micozzi, 2005).  What does this phrase mean?  Today’s conventional medicine is about treating the physical symptom rather than incorporating spiritual and emotional healing and treating the body as a whole as with integral medicine.   Physicians see people’s aliments as external and treat them with medications and/or surgery.  What is missing is the relationship with the patient the internal healing.  Doctors are simply not required to learn this part of healing. Medical school offer holistic healing as an option to students and not as a requirement.  In essence all of the quadrants discovered by Ken Wilbur is essential to healing.   Physicians are just beginning to recognize the importance of integral health in the medical field.  They know that when a patient has for example, hypertension its cause can be numerous factors such as, poor diet, lack of exercise and emotional stress. By addressing all quadrants then the patient can be healed.  Therefore, what is meant by the previous phrase is that doctors need to practice what they preach.  Or in other words, they need to be more educated on the integral approach of healing along with the scientific knowledge.  When a physician practices meditation, relaxation, imagery and is aware of the mind, body and spirit connection then they can help to treat their patients on a more personable level with care and loving-kindness.

A perfect example is that my daughter who was 20 at the time (about a year ago), was having anger issues.  She had little patience and would have anxiety pretty easy.  Fly off the handle over the slightest thing.  She don’t exercise much, eats a junk food diet along with energy drinks and works at a vet where there is stress in dealing with clients.  She went to her family doctor where she then asked her a couple of questions from a questionnaire sheet then proceeded to prescribe her a low dose of Prozac.  I was very disappointed in this and firmly do not believe in any of these medications.  I let her take it for a short period of time and as a result, she felt worse, she started to become depressed and down.  She was told not to stop taking it all of a sudden due to negative side effects such as, feeling of suicide.  Once she stopped taking it, I asked her if she was ready to listen to my suggestions.  She stopped drinking energy drinks, ate breakfast and more healthy and I am still working on the exercise part (she don’t take after me for that).  She feeling much better and she is more calm than she was before.  I told her to start a journal writing down her feelings and to take a breather everyone in a while like walking her dog on the beach.  It just goes to show you how impersonable these doctors are.  This doctor is very young and has not been practicing very long either.  I think that it should be mandatory for medical schools to teach integral medicine. 

Cheryl

Monday night seminar

Hello everyone, I just wanted to reflect on the class that I listened to this morning.  Professor, what an inpiring class. I really liked the readings this week. It really made me think not only about my own feelings and emotions but others around me and how they make either bad or good choices. I like the analogy of the shooting arrow.  It is ok to get hit by it once and in my life this has happened many many times. But, knowing not to get hit by it again is the key to learning from the first one how to grow from it. But, I do know someone who has been hit by those arrows many times and will not try to avoid them as they come shooting at him.  I try to understand why he struggles with personal issues that he keeps going back to. I try to be there for him but, he still makes those bad choices even though he knows that they are bad.  Over the years I have learned to be aware of my thoughts and actions to learn from them and that has helped me to grow and become stronger. Athought I still struggle with some areas, it does get easier each day.  I actually thing before I react to things more often now and It has made me a much more calmer person.  Thank you for a great class once again and that I am sorry that I missed it due to work, but, I post my thoughts here on the blog and share my emotions.  Have a great day to everyone.

Cheryl

Sunny Sunday

hello everyone,  I just wanted to share this link with everyone. It is a flute native American meditation.  I really like this one it is calming and soothing to listen to.  I really like the sounds of native American music.  Hope you enjoy

http://www.youtube.com/watch?v=W_19VdTakY4&feature=related

Cheryl

Unit 6 questions

Hello everyone here is my response for unit 6

1.        In practicing the universal Loving Kindness meditation, I felt more calm and happier when repeating these words over and over.  I closed my eyes in the beginning to relax and clear all of my minds chatter then I had to open my eyes in order to read these words.  When really reading them and listening and thinking about they are say, I reminded myself why I am in school to begin with. I am here to learn how to help others who are in need to become healthy through mind, body and soul.  No matter what obstacles that are placed in front of me that continuously test my strength, optimism and determination, I must remember why I am doing this and everything else can be overcome.  This is a short way to regain that inner calmness when faced with a stressor. It can be said anytime and anyplace either out loud or in my mind along with deep breaths to put the positive back in my spirit. 

2.       When I first got divorced 6 years ago, I can remember telling everyone that it was my time to reflect my time to find myself.  My kids were a bit older and I could think about who I am as person. Although I said this to people quite often, I am not sure I actually knew what it meant until now.  Those few years ago, I thought that it meant having the freedom to do what I wanted such as, going on vacations, exercising more, going to new and different restaurants, reading more books and going back to school. These were all things that I did for me and I searched for myself through the physical pleasures.  Sense I have been in school almost 2 years now, I have discovered the phase that I said so often “to find myself” meant something much deeper.  As I have learned meditations, yoga, tai chi, relaxations methods, I have learned a great deal and have faced my own evils. This assessment that Dacher describes has taught me even further what four quadrants that I need the most work in. I figure out which area that I am stuck or out of balance.  Although it may be one of these quadrants now,  I realize that down the road it could be something different.  But, for now after doing some breathing exercises and clearing my mind and repeating the questions he describes such as, “what aspect of my life- psycholspiritual, biological, interperson or worldly – is the source of difficulty and suffering? I found that I need the most work in psycholspiritual.  I am still learning to practice calmness and not consciously be aware of my thoughts and actions.  I need to replace my negative emotions with positive actions and behaviors and make choices that will make me and others happy.  I used to be very negative and thought that I had the worst luck and I was the one that had that black could above my head and I was dealt a bad hand in life. If I continued to think like that then, that is how my life was going to be. Now instead I focus on all of the wonderful accomplishments that I have done and the health of my family. If I am dealt an obstacle then it was for a reason.  I also am learning to stop or minimize the chatter in my mind so that I can clearly focus on my inner healing.  I am discovering my inner wisdom and loving-kindness.  I am practicing yoga, a little bit of tai chi and now I am learning new meditation methods.  Some work better than others. I do like the Chakras and the rainbow practice; it forces me to visualize each color and what they symbolize for each part of my body.  I also, like to sit quietly with no noise in my house and take a few moments to breathe deep and just listen to my breathing and scan my body for any tense areas and get rid of it.  Although I still have a lot of learning to do, I think that I am now realizing that it takes the mind and body connection to become healthy.

Cheryl

Tuesday

Hello everyone,  I listened to part of the seminar from last night until my computer crashed and I cant get back into it yet.  Professor, I am so sorry about your friend who passed away. I know that something like that is not always easy to deal with especially when it is to something such as cancer.  I started to read the first reading and only got half way until I was kicked off.  I found it to be a very interesting and inspirational reading. I really like that you have readings during seminar. It is uplifting and nice to hear inspiratinal stories.  I hope I am able to get back to it later.

Cheryl

Summer Sunday

Hi everyone,  I wanted to share my day yesterday with everyone.  after my yoga class, my daughter, my sister, my niece and I all went to Newport beach here on the island that I live on and there was a big kite festival going on. There were hundreds of beatiful kites, all shapes and sizes floating in the air on a bright sunny day with the breeze coming in off the ocean and the waves cracking against the rocks.  We had a picnic on the grass while we sat and watched these amazing kites.  It is days like this that I cherish with family and friends.  It is things like this that is meditation for me. I forget about all of the other stuff going on in my life for a short period of time and I always leave with a sense of calmness and happiness. 

Cheryl

ps. I took pics on my phone but cant figure out how to get them here on my the blog. I am trying!

Friday rain

Hello everyone,
Just wanted to share some thoughts today.  I am sitting here in RI and we are having a very heavy crazy thunderstorm right now.  I am sitting near my sliding glass door that is open. There are so many wonderful sounds that I am listening to. Thesound of  pouring rain is hitting my deck, roof, windows and trees.  It is pouring so hard that it looks like a fog outside.  There is thunder and lightening so powerful that it made me jump just a little.  There is nothing like the sounds of a good storm in the summer time to cool things off.  By me noticing the sounds and sights it is giving me a sense of peace keeping me in the moment and taking notice of what is going on.  Happy Friday to everyone! 

PS. I am going to have to figure out how to take pictures and post them on here!

Cheryl

Thursday quote

Hope transforms pessimism into optimism. Hope is invincible. Hope changes everything. It changes winter into summer, darkness into dawn, descent into ascent, barrenness into creativity, agony into joy. Hope is the sun. It is light. It is passion. It is the fundamental force for life's blossoming.

http://www.ikedaquotes.org/index.html

UNIT 5 questions

Hello everyone.  I hope you all had a great and relaxing 4th of July.  Here are my responses to the questions this week.

1.       Hello class,  my experience with the subtle mind was interesting.  I found myself in the beginning starting to focus on my breath. Then my mind started to drift off on what I needed to get done for the day, frustrated I brought it back, then I started to drift off to images of work, then brought it back. I tried to keep my focus on my breathing and I had to force myself about every 2 seconds to bring it back. I liked this practice but, I need a lot of practice at it. My mind is always going all the time like a tornado.  I have to learn to stop all of these thoughts and just relax and take in deep breaths.  At one point I started to doze off and was doing the head bobbing thing until I brought my focus back.  I was a little frustrated with this exercise but, I know that I need to learn to put my focus on my breath and this will take time.  In comparison with the loving kindness track, I would rather do the subtle mind exercise.  The loving kindness one will take some time to get used to in that I find it difficult to take in others pain. I think that I need to first learn how to control and recognize my breath first before I can put my thoughts on the loving-kindness.  With the Subtle exercise, I did feel more relaxed when I was done. Even though I had difficulty keeping my focus, I still experienced a sense of ease and peace and I think with these exercises I am learning to calm down all the chatter in my mind when I am concentrating on a particular task at hand. 

2.       The connection of spiritual, mental and physical wellness is a complete wellness with mind and body.  Spiritual wellness is the meaning and a purpose in life.  It is the positive thoughts, happiness, sense of calmness, having joy, forgiveness, gratefulness and loving and kindness towards others and one self.  Practicing meditations and relaxations methods are good ways to achieve this wellness.  The physical wellness is when one is free of sickness and disease, is at a healthy body weight and is eating healthy foods.  These things are all in connection with each other and when one is not healthy then the other suffers.  I am learning the importance of having this connection in balance to achieve my healthy goals. Although I exercise daily and eat a vegan diet, I need to practice exercising my mind and spirit as well.  When I am angry or impatient I notice how it affects my physical wellness. Stress, tension and anxiety are draining to the mind and body and it allows sicknesses and illnesses to take over.  I was faced with again a situation at work last night where there tension was very high.  I work in a place where it is very fast paced and sometimes there is a lot of stress and frustration.  Instead of losing control of the situation, I made an effort to think about what I have been learning and consciously make a decision to handle it this calmness and patience.  I walked away and took a few deep breaths and stayed very calm.  When the situation passed, I felt so much better and at ease, my body was not tired, exhausted or tensed. 

happy 4th of July

Hello everyone!  Just wanted to wish everyone a safe, fun, happy and healthy 4th of July!  We are having great weather here and I am about to go for a 25 mile bike ride.  I hope everyone gets out there and gets to enjoy a few cookouts, people and food! 

Here is the quote for the day. I like this one sense I am struggling just  a bit with coming out of my comfort zone and expanding my life to new and better things. 

Your character is determined by how you challenge yourself, and how you wrestle with your problems, in a way that is unique to you. This is how character is polished and become diamond-like.
http://www.ikedaquotes.org/self-mastery.html

Running in the woods

Hello everyone,  Just wanted to share with you all that I did a 5K race last night through the woods on a trail. They do this race every year and it is a bit challenging with hills, roots and rocks.  I love this race. I ran it without my ipod because there is nothing more peaceful than listening to your own breath, everyones feet crunching on leaves and rocks, listening to the birds and the breeze in the trees and feeling the sun peak through the branches on the trees on you shoulders.  I finished in 22:35 min and it felt great!  There is nothing like being in the outdoors doing something that you love to do.

One of these days I am going to figure out how to get some pictures off my daughters camera and post them up on my blog.

Cheryl

UNIT 4 Discussion

Hello everyone,  I  have listened to this a couple of times now on the CD. Once in my car just to hear what it was about and then again while actually practicing it.  I found it to be a little difficult to follow.  When she says to actually take in pain and suffering of a loved one and put it into your heart, it is hard to actually do this.  I found it a bit difficult to follow without things of a hundred things. When there was long pause and the sounds of the ocean were playing my mind was wondering.  I tried to bring it back to the image of a loved ones suffering stay focused but it at times was hard to do that.  I did pick up the fact that the sounds of the ocean were the same piece played over and over. I kept hearing a faint brief stop and then the same sounds played over again it found it to be just a bit distracting.  I like the flutes a lot and I feel a sense of peace when listening to them.  I liked this meditation but, I think it is going to take a bit more practice for me to stay focused on it.

I think that mental workout is like any other workout such as in the physical body. We work out to improve our bodies on the outside to stay at a healthy weight, to gain muscle and endurance.  When we workout on our minds, we gain a sense of inner peace and health.  We rid all of the negative emotions that make us unhappy and unhealthy such as, anger, jealousy, resentment, fear, hatred confusion and doubt.  When training our minds we can then can benefit and learn to gain positive emotions such as, happiness, content, openness, acceptance and kindness.  It also, has a positive effect on memory, perception and attention.  Just like the body if it is not trained it will become weak and fatigued no longer able to function developing diseases such as physical diseases like cancer and mental diseases like depression.  I believe to implement mental work outs is to practice meditations or even just a mental break. Much like we take a vacation from the physical world of work, family and other stressors, we need to take a mental break. To go to a quiet mental place with not noise and practice a meditation that works for that person or me, rid of all the negative feelings and emotions to make the mind stronger.

I am experimenting with different sounds and meditation techniques that works best for me and I would tell my clients the same thing. Not all of them will work for everyone and they have to try out each one much like trying out a new pair of shoes or an exercise routine.  I went out and bought a cd that play meditation flutes and I listen to that in my car.  I am particularly drawn to these flutes or Indian music.  I am just a small part of Canadian Indian and perhaps this is where it comes from. I find it very calming and soothing. 

Tuesday reflection on seminar

Hello everyone,  I wanted to comment on class because as you all know I am unable to attend so the first thing I do on Tuesday mornings is listen to class. What a great great class and it actually brought some tears to my eyes. What a wonder reading professor. All of you have overcome some things in your life and it has made you stronger.  I often stuggle with a bit of confidence when it comes to following my dreams.  I have huge dreams and what I want to do in life but, when I am faced with it sometimes I back off.  I have a hard time with change sometimes and although I do make those changes it can take a while.  I have been divorced for the past 6 years now and my kids are grown, I lost my full time job because of bad economy. But, I looked at that as an oppurtunity to a new beginning to start a career doing what I love to do and that is helping people to become healthy.  But, I am often afraid of the unknown and what lies ahead of me.  I know that I must have the courage to move forward and I like to have my own personal quotes that I tell myself often to keep me motivated.  I know that there is something more for me out there!  I wish I could have participated in that class but at least I got to go back and review it.  Thank you for sharing all of your thoughts.

The biggest obstacles to our progress exist within our own lives in the form of cowardice and the tendency to give up. Breaking through these barriers will unleash a surging wave of change.
http://www.ikedaquotes.org/courage.html

Monday quote!

Hi everyone, Just wanted to post my inspirational quote for the day!  Trying to stay postive and happy.

"Even if you have a kind heart, great ideas, or wonderful aspirations, without the courage to translate them into action, you’ll be no different from someone who doesn’t have any such things at all."

 http://www.ikedaquotes.org/courage.html

TGIF!

Hello everyone,  I am looking for a bit of advice.  I am thinking about becoming a certified as a personal trainer and wanted to know if anyone is certified.  How is the process? I dont know anyone personally who is already certified so I was looking for a bit of advice. 

Thanks!

Cheryl