Unit 9 ~ Final Project

Integral Health Plan

As a Health and Wellness professional I need to be able to “practice what I preach”. It is essential that in my field I am a living testimony to all the aspects of integral health that I may be trying to teach clients and patients to incorporate into their lives. It would be very hypocritical for me to encourage a patient or client to strive for complete integral health when I am not developed psychologically, spiritually, and physically. I am a “work in progress” in which I still have needed growth in all three of these areas. Dacher (2006) posed the question in Chapter 2: Consciousness and Health: “If negative emotions can be so destructive to our health, can healthy mental states and even “supernormal” mental states affect our health in an increasingly positive direction?” My answer is “yes”. The negative consequences of stress manifest in illnesses such as high blood pressure, diabetes, cause weigh gain, and heart disease. Conversely, training the mind to generate positive thoughts and emotions will have the opposite affect ~ lowering blood pressure, diminishing stress levels, lower heart rates, and not producing high stress levels. Being able to train one’s mind provides a vision of success and happiness. This area of psychological development is my greatest area of opportunity. Positively conditioning my mind will ultimately contribute to the condition of my body. Spiritually I have grown a great deal and am able to define what is meaningful in my life. I have a deeper appreciation for the more important aspects (family, friends, and a developing relationship with God). This will take continued daily practice of meditation and this is my time to commune with God ~ to be able to sit still and listen for His guidance. Physical development is an ongoing aspect as well. However I do know that when other areas of my integral health are falling into place it is inevitable that my physical health will follow suit.

As I have previously stated, my overall integral health is a work in progress. I am thoroughly enjoying this journey to get there. I recently had a conversation with my mom who provided me with her definition of “wisdom”. We were discussing a quote by Maya Angelou, “When people show you who they are believe them” and I told her that I have come to a point in my life that I don’t look for something different in people over and over. That takes up too much positive energy that I could be using for something else. She said to me, “Well....when folks figure it out, that's what I call wisdom.... some folks never get it, some folks catch on right away, most folks are some place in the middle.... but once you got it, you got it for good... and, like I said, that's part of wisdom.” That resonated with me and I reflected on that and how what we have learned in this course applies to her statement. When I look at the six principles of Integral Assessment I recognize what is needed to follow these guidelines. For example, principle one states that we must acknowledge what the sources are of our distress (Dacher, 2006). I know immediately that one major source of distress is my job. It is not what I want to do however I do believe that it is in my plan to get to where I want to be. My career goal is to be in the Health and Wellness profession and even though my current job description does not fit into that profession at all I have found an avenue within my company that does fit my goals. I am using this current source of distress to open up doors to my desired goal. I love principle two in that it re-iterates the need for overall holistic healing and therapy instead of a quick fix that only addressed the topical need and not the root cause of the illness or disease. Same as with principle three ~ again focusing on the difference between immediate responses versus a long lasting response. In my physical development this principle has reminded me to take my time. I believe my integral assessment has me on a good track that is well paced. I do believe in taking my time and being able to sit peacefully and soak it all in as I continue to go through these lessons. Goals that I have in each area are physical ~ to continue to stay the course. I have a current fitness regime that is working. One of the biggest obstacles that I have overcome within this aspect is to not get discouraged. When I get off track not to beat myself up about it and just get right back on track. Psychologically I will continue to train my mind specifically using techniques such as visualization. I have found this to be effective when working out and when I need to be able to refocus. Spiritually I am continuing to stay in prayer and constant commune with God. What I have found is that as each of these areas continues to grow and develop they automatically sync or intertwine with each other.

Meditation has been the best tool to use for fostering growth in all these areas. I use meditation to start my day mentally. Twenty minutes in the morning of deep breathing and setting the tone for my day. I practice it during the day when I may need to calm my surroundings and I use it at the end of my day during a workout to push through. Visualization goes hand in hand with meditation and I will continue to practice this technique as well. My commitment to developing my integral health is lifelong. One way that I have been able to gauge success is by others people around me. I often have people ask me how it is I can remain calm when everything around me is in some form of chaos. When I am asked this I know that what I am doing is working and that it is reflecting outwardly as well. In addition, physically I will know by how well I am resting, if my energy levels are good or not, if my mental focus is clear and clutter free.

Unit 8 ~ Optimal Well - Being

I have really enjoyed what I have learned thus far throughout this course. The different methods of training the mind in efforts to achieve integral health have all been beneficial. The two practices that I enjoy the most and will continue to incorporate into my everyday routine are meditation and visualization. Both of them are practices that I have already been using but with the information from the readings I believe I have been able to fine tune them so to speak. For my own personal benefit I believe that both of these practices are the foundation of integral health. Meditation brings me to a focal point and allows for me to be able to navigate throughout my days with a clear mind, a loving kindness, and peace. It eliminates all the unnecessary noise around me and enables me to be able to focus on all the more important things. I use visualization in many different areas of my life. I use it as a motivational technique when I am exercising. I keep my goal of achieving a healthy body weight in the for front of all my thoughts. I visualize the end result ~ a sleek, slender, sexier me!!! I use it when I meditate, visualizing the ocean beach front and the warm sand. Both meditation and visualization have both been instrumental in fostering optimal health and will continue to be.

Unit 7 ~ Practice What You Preach

"One cannot lead another where one has not gone himself”~ I completely agree with this statement. It is very difficult and to some degree hypocritical to mentor, teach, train, and develop someone in any area that you are not well versed in or that you have experienced yourself. I have a doctor who would tell me about my weight and all the consequences that can arise from being overweight. Although I know he is trained in this profession he tells me this as he sits across his desk from me with a MCDonald's bag sitting on his desk. In addition, he himself is morbidly obese. As a professional in your field of choice (medical, fitness, education, and ect) you need to lead by example and be able to really provide a testimony to what it is you are trying to teach someone else. The passion for what you do needs to be conveyed to and received by your client/patient.

Unit 6 ~ Biological Flourishing

My Integral Assessment has identified that I need to continue on my Biological Flourishing and that it has been the biggest distress in my life. This is something that I have known and struggled with for most of my adult life. Prior to KU I began my journey to better over all health and well being. I couldn't just make changes physically (this also encompassed nutritional changes) but I needed to learn how to stop sabotaging me. I needed to build up my self confidence and teach myself how to love me. I needed to stop beating myself up whenever I would have a set back and develop the mindset that it was just a bump in the road and not to let it get me off track. In addition, patience had to become one of my better virtues. This is something that I have always struggled with because I was the type of person who needed to see results quickly. It's kind of ironic for me because as we learn more about love - kindness and calm - abiding I find that I had been attempting to apply these practices to my everyday in efforts to put my mind in a better place. Learning about them now is an affirmation that I am on the right track. Things that I have done to continue my Biological Flourishing ~ I created a Self Affirmation that I have on my refrigerator. I read it everyday as a reminder. It expresses my love for self and that in doing do I am so much better for everyone else in my life. I keep God first ~ I have learned to be patience, sit still, and listen for Him to guide me. When I tell people this they often ask me where is it He is guiding me....my answer is that I do not know but I do know that I am getting there. I know this because I am filled with a content and peace that at times is overwhelming. Even with my developing in my Biological Flourishing, this has been one of the most difficult journeys in my life but at the same time the most enjoyable. I have learned so much and been able to really focus on the truly measurable aspects of my life.

Unit 4 ~ Mental Workout

Well, let me first start by saying that "Loving - Kindness" is so not happening for me this week. I've been in a terrible funk and I know that my overall demeanor has been less than desirable. Why? I really don't know but I know it's been one of those weeks where everyone and everything has irritated me!!! I apologized in advanced to one of my team members in case I was coming across short or snappy. I need to snap out of it. I'll need to re-visit my "Loving - Kindness" practice.....

What is meant by "Mental Workout" is same as a "physical workout". We need to train, strengthen, and develop our minds with the same effort that we put into our physical body. Dacher points out that we neglect our minds. Our minds need the same nourishment and attention that we give to other aspects of our lives. I know that for myself I have never thought of training my mind. I guess I've always assumed that it's there and all the inner networking would take care of itself. I think back to high school and that we didn't learn about any of this. Maybe because it wasn't much researched or even discussed. Or that meditation and other mind - body techniques have not been part of conventional medicine and viewed as hocus pocus. I believe that there has been enough research and evidence to support the benefit of training the mind. It ought to be part of school curriculum ~ incorporate it with P.E.

Unit 3 ~ Reflection

Hey All ~ Unit 3 has been a great one!! I have really enjoyed digging more into integral healing in Chapter 4 and 5. This is some good stuff!!!!

Well let me share my reflections with everyone. This process of self reflection is something that I went through about 4 years ago and in doing so made some very drastic life changes. It was my opportunity to detox my life and get rid of what was bad. This included ending an 18 year relationship with my kids' father, leaving my employer of 15 years, and relocating to an area where I had one friend and no family ~ it was the best decision I ever made. Now don't get me wrong along the way there had been some challenges. For example, after moving it had become apparent that the transition to the south (I moved from Chicago to Georgia) was not good for everyone. My teenage son really began to suffer showing signs of depression. So we (myself and his dad) decided it was best for him to move back to Chicago letting him finish out school with all his friends he had grown up with. That was the hardest thing I ever had to do and in addition this move would separate him and his younger sister. Ultimately, it has worked out. We all miss each other terribly, but we spend a lot of time Skyping and there is a lot of air travel back and forth.

My physical, spiritual, and psychological well - being are in 3 different places in regards to development. First I'll start with my physical. This area was the driving force that made me take my self inventory of my life. At the time, my health was extremely less than stellar ~ I was diagnosed with high blood pressure, high cholesterol, was pre-diabetic. In addition, I was morbidly obese. My doctor told me very matter of fact that if I didn't get myself together I wouldn't live past 36....OUCH!!!! Not something you want to hear but it was what I needed to hear. So with that said it was time for a serious overhaul (as I stated above). The night before my 36th BDay I prayed and prayed and prayed.....I also didn't sleep much that night because I was scared that I wouldn't wake up. That was a year after I had moved and I had already began to make some of the necessary changes ~ exercising daily, eating right, began my spiritual healing beginning with my relationship with God. Physically I have come a long way (no more HBP, no high cholesterol, controlled blood sugar, and weight loss of 67 lbs). While I still have a ways to go to achieve optimal health I would say that I am at a 6 on a scale of 1 - 10.

Spiritually I am growing. I do believe that my move 4 years ago was Devine Intervention. There were so many signs in my life that were showing me what was bad and I always chopped it up to coincidence or woman's intuition when now I see that it was God showing me His path that He has already planned for me and all I needed to do was follow. I was stubborn but have since learned to sit still, listen, and receive in store for me. In doing so I have experienced an inner peace, calm, and contentedness that is hard to describe to someone and in order to gain a complete understanding you really do have to experience it. I am still growing and walking in my spirituality and I do fall sometimes. With that being the case I would say that I am a 7 on a scale of 1 - 10 with my spirituality.

Because I have grown in my spirituality I believe that has put me in a better place psychologically. I have a constant peace of mind. Little things that used to stress me out don't even phase me anymore. I don't get angry and I don't argue. Some folks seem to think that is a not so good trait. They might say that instead of me expressing my emotions that I keep them locked down. I have to disagree ~ I am very happy in my life. When I say "good morning" I mean "good morning". When someone ask me how I am doing and I tell them, "I am blessed!!!" that is exactly what I mean. I have come to a place in my life that I keep the negativity away and if someone is around me who is negative I just let them know that they cannot steal my joy. I am sure I sound like I'm skipping around all day long singing "JOY, JOY, JOY"...well, I am!!!! I feel good and am in a wonderful place mentally!!! So here I am giving myself an 8.

Goals that I have developed for myself have been getting physically fit. This plan has been in place for a few years and will continue for life. Right now I am still on track to reach my specific goals and once achieved there will always be the maintenance. It's something I am enjoying and as I reach new milestones I re-evaluate my plan and set new goals with new rewards. For example, I will be going to Montego Bay in July for some "me time" to enjoy the beach and the sun!!! It's been a long time since I have even thought about going to a beach!!! Spiritually I will continue to feed my soul with the Word. Everyone has a different walk with God and I am doing just fine with mine.

The Rainbow Meditation drives me nuts. Although his techniques work very well in getting you into a relaxation state his voice annoys me. Maybe it's because I typically like to meditate with my own voice internally and my own thoughts. Not someone prompting me to do so.

Everyone have a blessed evening and see ya' on the discussion board and seminar!!!!

Kandi

Unit 2 ~ Introduction

Hey all!!! Well we're into week 2 of the class and I am really enjoying what has been discussed in the 2 weeks so far. This class is right up my alley and where I have come to be in my life right now ~ "No Drama, No Stress". Many, many years of stress and not being able to deal with it in constructive ways resulted in destruction on me (all areas of my life ~ health, family, friends and ect). Through Divine intervention, about 3 years ago I was faced with the need to take a self inventory of what was good and what was bad ~ it was time to clean house. A big part of this process was my journey to develop myself spiritually with a relationship with God. I needed to be able to stop and learn to listen to Him because what I was doing wasn't working. It also was learning to focus on what is important and vital in my life and not all the trivial things did not or should not mold me. I am always looking for holistic and natural ways to grow spiritual and am certain that this course is going to provide a great deal of that. I'm looking forward to the next few weeks and sharing many experiences with everyone. Kandi

Unit 2 ~ The Journey Reflection

I have been practicing meditation for about 3 years now. I had been recently diagnosed with high blood pressure and was prescribed pills to regulate my blood pressure. To me that was a sign of defeat. I didn't want to become dependent on a pill to control something that I should be able to manage. My first experience with meditation was from a "how to meditate" quick course online. It went over the basics of how to breathe and focus during the meditative state. I remember sitting in the dark at my computer desk and I began to follow the suggested breathing techniques. If I lost focus I would regroup myself and get back into the breathing. About 15 minutes into it I felt a sense of calm come over me. I felt my body release and sink into my chair. At first I was a bit startled but I didn't let that break my meditation because it really felt good. From that moment on I was sold on being able to use meditation to relax, relieve stress, and to focus during workouts. When I started listening to the Journey my goal was to be able to redirect the blood to my head since I was experiencing a headache at the time. I was able to get relaxed using the same type of breathing techniques but for me the voice in the background is distracting. It is a good audio to help someone who needs or likes to have a voice directing them on the "how to's".