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