Path to Integral Health

My Path to Integral Health

The following is a personal plan towards reaching integral health and wellness in my life. “The final goal of integral healing is human flourishing” (Dacher, 2006). It is finding a place of sustained health and reaching contentment in our happiness. Human flourishing is something that is chosen by an individual and should be adequately prepared for. This plan has been created to foster growth and health spiritually, physically, and psychologically in my life based on the teachings of Elliott Dacher in Integral Health: The Path to Human Flourishing and Consciousness & Healing by Schlitz, Amorok, and Micozzi.
I Introduction:

“One cannot lead another where one has not gone himself" (Schlitz et al, 2006). A health care provider may offer advice or lead someone to information they are seeking, but I don't feel that someone can effectively lead another along a path that they have never been on themselves. People will either see right through what you are saying or will feel disconnected from you. Answers to some questions can only come from experience - not a text book or data; which is why it is important for health and wellness professionals to develop psychologically, spiritually and physically. As I have moved throughout the Creating Wellness course I have identified areas within my own life that need development.

One of these areas is spiritual growth. I have learned that spirituality means different things to different people. It can be religion, personal values, or inner characteristics or beliefs. The readings in "Consciousness and Healing" do a wonderful job of connecting spiritual wellness with mental and physical wellness. The reading discusses love, forgiveness, gratefulness, and a desire for greater meaning and fulfillment. Personally, these characteristics foster a sense of spirituality that I find developed through my Christian beliefs and practices. Having a strong spiritual wellness gives me a positive mental state; thus, is encouraging to physical wellness.

Physical wellness, another area identified for improvement, is not necessarily about what the scale says; it is about treating your body with respect nutritionally and physically. The motivation to accomplish physical wellness can be achieved through finding wellness in the spiritual and mental aspects of your life.
II Assessment: Physical, Spiritual, and Psychological Wellness

The assessment process is an essential component to developing a personal program towards reaching integral health goals. One must take the time to consider what areas of life are a concern and areas in which one excels.

The Integral Assessment was very eye-opening. I immediately identified the interpersonal aspect of my life as being the source of difficulty and suffering. Personal growth and development have taken a back seat in my life for several years.  I have not taken the time to focus on myself or my needs until very recently. My score in each of these areas is low due to the lack of attention and functioning in survival mode for such a long time. Overall, my life is generally a roller-coaster state going from being on top of things and staying on track to being almost paralyzed with overwhelming feelings of stress and fatigue. On a positive note, the score regarding the interpersonal, or spiritual, aspect of my life would be the one that is seeing an increase right now. I have been participating in some relaxation techniques over the last few weeks that have been introduced in this course. I feel this is the area of my life that is most ready for change and have taken small steps towards strengthening this area.
Physically, my score is a 2 on a scale of 1-10. I do not exercise on a regular basis and do not maintain healthy eating habits. My activity level is solely based on what my schedule has in store for me for the day. I’m typically on the go but lack a regular fitness routine. I have noticed that my interest and readiness for change in this area has begun to emerge since fostering my spiritual and mental wellness via the relaxation techniques I am utilizing.
Psychologically, I have a self-defeating mind and find it difficult for myself to measure up. I am wonderful at cheering others on and bringing out their best but lack the same qualities when it comes to me. Mindfully taking the time to keep things in perspective and allow myself grace does not come easily but has begun to improve with the relaxation and Loving-Kindness exercises.
III Goal Development: Prioritize

First and foremost: spirituality.

Spiritual: Put religion back at the top of my list. Make attending church on a regular basis connecting spiritually with God and living according to his will my top priority in life.

Physical: Begin exercising on a daily basis. I would like to achieve a daily routine of walking or participating in cardio exercise for 30-45 minutes each day.

Psychological: Make a contemplative effort to replace self-defeating talk with positive thoughts and confidence in my abilities as a Christian wife, mother, and professional.

IV Practices for Personal Health:

A mental workout is just that...deliberately working your mind! It is the process of making a commitment to focus on your mind and expand your consciousness on a regular basis. Psychological health is sustained by contemplative practice and fosters a positive-focus state of mind to become more aware of your feelings and actions or reactions. This helps you live intentionally and should be incorporated into your routine to encourage reaching the goals of integral health and human flourishing (Dacher, 2005).

Of the exercises we have taken part in throughout the course I have gotten the most out of the Subtle Mind and Loving-Kindness practices (Dacher, 2005). I have adopted those particular exercises into my week and look forward to spending time on them.
The Subtle Mind got me started off on my mental workout by introducing the relaxation of breathing. The exercise allowed me to teach myself how to relax and focus on one thing - breathing. Once I began to get more comfortable with the Subtle Mind I went back to the Loving Kindness exercise and began incorporating that into my week.

The approach to physical health will begin with taking advantage of the beautiful fall weather and taking our Labrador retriever out for walks. My favorite time of year is fall; taking in the sights, sounds, and smells of fall will allow me to not only get out and begin exercising but also allow time for me to surround myself with a peaceful environment. Small changes to my diet will also be incorporated. The plan is to begin by cutting out diet pop and replacing it with water. I will also be focusing on planning meals and eating lunch during the day to avoid overeating at night.

Spiritual wellness will begin with daily prayer. Maintaining the mental workout practices that are a part of my psychological wellness will also encourage spiritual wellness. Focusing on the connection between my beliefs, personality, and fostering my unique characteristics that I have been given will foster a healthy spiritual wellness.
V Commitment:

The first strategy that I will use to encourage participation and follow-through on my goals is to post them around the house. Having a visual reminder of what I have uncovered as areas of improvement should not be hidden away on a computer. In addition, when I get organized for my day I will add these activities in order to ‘make time to take time’ for me.

 The assessment process will come naturally as I see the benefits of eating healthier, exercising, and participating in the activities to foster inner connectedness. I have already begun to feel better mentally from the focusing exercises. If there is a lack of commitment to these exercises there will be a lull or decrease in my progress which will lead to reassessment of the activities I have chosen to determine whether or not they need to be adjusted or changed to encourage my participation.

VI Closing Comments:

What I have found over the past several weeks is that I look forward to taking the time to relax and focus. I have also noticed a change in my outlook on the day when I get up in the morning and have been able to overcome some situations that would normally have gotten me overwhelmed or stressed out.
It's been an amazing transformation for me. I've been exposed to many health and wellness topics, exercises, and techniques for stress reduction, positive thinking, etc. I have also always thought that these exercises would be beneficial but never took the time to see if I could make them work. It's been a wonderful way for me to relax and find time for myself; making me a much better person inside and out!

Fostering Mental Fitness for Myself

Of the exercises we have taken part in throughout the course I have gotten the most out of the Subtle Mind and Loving-Kindness practices. I have adopted those particular exercises into my week and look forward to spending time on them.

The Subtle mind is the one that got me started off the best by introducing the relaxation of breathing. The exercise allowed me to teach myself how to relax and focus on one thing - breathing. Once I began to get more comfortable with the Subtle mind I went back to the Loving Kindness exercise and began incorporating that into my week.

What I have found over the past few weeks is that I look forward to taking the time to relax and focus. I have also noticed a change in my outlook on the day when I get up in the morning and have been able to overcome some situations that would normally have gotten me overwhelmed or stressed out.

It's been an amazing transformation for me. I've been exposed to many health and wellness topics, exercises, and techniques for stress reduction, positive thinking, etc. I have also always thought that these exercises would be beneficial but never took the time to see if I could make them work. It's been a wonderful way for me to relax and find time for myself; making me a much better person inside and out! Trust me...if they have worked for me, there are many people out there that can benefit!!

Meeting Asciepius

Must admit, I wasn't very into this exercise. I couldn't get into the light beam visual very well. I do think that the previous exercises have been helpful to me to get my feet wet into meditation and contemplative practice of relaxing my mind and body - both of which have been very beneficial recently while coming to the end of my education and the business of fall. Overall, I think I'll skip the light-beam exercise and keep on with the loving kindness and subtle mind tracks on the CD.

"One cannot lead another where one has not gone himself"....ABSOLUTELY!! It is one thing to offer advice or lead someone to information they are seeking, but I don't feel that someone can acutally lead another along a path that they have never been on themselves. People will either see right through what you are saying or will feel a disconnect with you. Some answers to questions can only come from experience - not a text book or data.

I have slowly been developing my psychological and spiritual growth as we have moved through class. I have had several other classes that have included exercises or techniques but this class is the first that I have adapted - and stuck with - the activities. Maybe it's the timing of the class, maybe it's the right time in my life - either way - I have enjoyed taking time to relax my mind and body and have seen the benefits beginning to work. It's refreshing.

Universal Loving Kindness - Integral Assessment

The universal loving-kindness assessment was simple to complete. It is basically like a shortened version of the previous loving-kindness exercise we have participated in. I think this version of loving-kindness is something that is convenient for people to work into their daily lives. I also feel that this would be a great way to transition into the fuller version of the loving kindness exercise we learned previously. It would allow you to start training your mind for relaxation and positive thoughts in a smaller way then working up to the longer, more focused exercise.

The Integral Assessment was very eye-opening. I immediately identified the interpersonal aspect of my life as being the source of difficulty and suffering. I have been attempting some relaxation techniques over the last few weeks that have been introduced in this course. I feel this is the area of my life that is most ready for change and have taken small steps towards strengthening this area.

I have a self-defeating mind and would truly like to turn that around. I am wonderful at cheering others on and bringing out their best but lack the same qualities when it comes to myself. I've noticed that this is a great time of year to step back and keep things in perspective. While I love fall it is also a difficult time of year for me. My life is hectic right now and I am taking time to be much more aware of stressors and how to manage them. I want to enjoy the changes around me during the fall that I love so much - cool mornings, changing leaves, football, pumpkins, and caramel apples...

So how can I encourage a positive approach to fall? I am staying organized and on top of things; not allowing myself to fall behind and feel overwhelmed. I am taking time to enjoy nature's changes around me and making time to allow my mind to relax - through mindful practice - rather than escaping in a nap. It is my goal through making these changes that I start to see the physical benefits of better sleep, increased energy, and begin a path to regular exercise.