Reflections of my journey...

Looking back at Unit 3 when this all started, I can see some areas that I improved and some that need the little push to move forward again. Starting with my physical status with a 6-6.5, I would say unfortunately it hasn’t improved much. Since then I had another knee injury that set me back to not being able to cycle for a month. I then slacked off with my other attempts of daily exercise, which was more due to the frustration of the pain I was in. I have now added some new supplements and made small changes in my diet and I have seen some improvement with my OA in my knees. I am slowly getting back into my cycling moving to 34 miles this week and happily without much increased pain! Score wise I’m probably still at a 6 but working on changing that over the next month.

Spiritually I had scored myself previously at about an 8 and I would say it’s about the same. I am working on achieving a daily meditation practice which has given me wonderful results in quieting the inner chatter and going through the day with an inner peace and calm. Psychologically I was at a fluctuating 8 and I’m about the same now. I feel this goes hand in hand with the spiritual practice. I had slipped below an 8 with the frustrations of my pain, but feel I am gaining control over that while at the same time I’m seeing improvements in my outlook on other things in my daily life.

My goals were to add yoga or Pilates to my exercise routine for my physical wellness, continue with daily meditations/visualizations for spiritual, and take the time with renewing both old and new friendships and spending more time with “fun” activities each week for my psychological well-being. These practices are all in progress, while still working on making them a priority in my daily life. Time management, physical constraints, and setting a daily routine has been part of the issue with me and I am working on establishing a better method.  

I enjoyed this course and it has been a great reminder of the importance of daily practices in all three areas (spiritual, physical, and psychological). As I continue to work on all three to reach my goals of improvement in these areas, I am reminded on any given day that I leave out my meditation practice, of how much it is helping me to feel more grounded with a sense of peace on the days I do practice it. Going through a difficult time this term with my physical health challenges kept me from some of my practices at times, but it is a great reminder of how all 3 areas feed each other to achieving a balanced sense of well-being.

This experience only helped me to better understand and inspire others through my own experiences and achievements. I look forward to being able to help others overcome some of their health and wellness obstacles by sharing what I have learned and helping them implement new practices.

A special thanks to Professor Beth and all my classmates who shared knowledge and experiences, and inspired me in this journey over the past 10 weeks! 

All the best,

Lynne 

Only the Beginning: Plans for a Continued Journey to Integral Health

     Here we are at the end of my 10 week journey in class, and just the beginning of a lifetime of working towards integral health. Looking at the definitions of health and wellness will help us understand why reaching integral health is so important. Health is the absence of disease, while wellness is enjoying good physical and mental health. Without a balance of mental health and stress management, chronic conditions of stress or unresolved psychological or spiritual issues can result in chronic disease. So integral health is the goal, and to achieve this we each must foster the three domains; psychological, spiritual, and physical development. Before a practitioner can do this for others, they must experience this journey themselves. This doesn’t mean the professional must be at a point of integral health when working with their clients, but engaging in daily practices themselves in all areas are crucial to helping others determine their own path. By embodying the image of peace and balance in these areas, it can give others a goal they see as attainable. With this personal experience of the practitioner, they can help the client determine which exercises and methods may fit into their individual lifestyle and personality.

     My journey had started out a little difficult this year with surgery and some other medical issues. To assess my health in each of the domains of spirituality, physical, and psychological, I compared to my times when I was in more optimal health to how I have grown and handled the issues I have been faced with. Starting with spirituality I would say I am about the same as my earlier assessment at an 8. Although it is the same, I have grown in some ways through my meditation practice. I continue to have a strong faith and religious practice, and would like to work on the meditation and reaching more of an inner peace to grow in dealing with life’s issues in a calm, thoughtful way.  Physically I would say I am still about a 6-6.5 due to physical constraints, and psychologically still fluctuating around an 8 or a little below.

     My goals are to continue to grow in each domain, where I can see improvements by the end of the year. Starting with my physical health I have found some exercises I can do with my limitations, but need to begin doing these on a regular basis (5-6 days per week). My psychological health has fluctuated mostly due to not making time for myself. My goal is to return back to setting aside time each day for relationships and “me time”. Spiritual goal is to have my meditation practice become a daily exercise.

     There is one thing that comes to mind with developing strategies for my personal health; consistency. This is what keeps me from progressing to the next level in some areas. Time management and planning will be a big part of keeping these practices. Let’s start with my physical practice and two main strategies. These include at least 30 – 60 minutes of exercise each day, along with transitioning to a plant based diet. To implement the exercise will be by setting a specific time each morning to do this, and planning it into my morning each day. As for the diet, this will be done by planning out and preparing recipes and dishes in advance, as well as freezing some for those busy days.

     My spiritual practice will be twofold. One is to get back to a regular weekly practice of going to church, and to determine meditation times (preferably two) each day that will be set aside for this. These will be done at a time when I can relax and tune out the mind chatter and long list of things to do.

     My psychological practice will be a little more difficult to implement as I generally leave out the “me time” that is so needed by each of us. Again I will revert back to time management and a schedule, even though I tend to resist them. I will plan for my daily times to spend with my husband, along with at least one time during the week for a fun activity away from the home. Secondly I will plan out a lunch or get together each week with a friend. These are the areas that recently have been neglected and I see the need for planning them out in advance.

     Assessment is an important key to measuring progress and staying on track. If we don’t assess our progress at certain intervals, how do we not only stay on track, but modify our exercises to continually develop in each area or domain. So I will set up measurements for myself in each area. Starting with the physical domain, I’ll monitor my progress with my exercise, along with modifying the plan each month to continue gaining benefits. These can be done by keeping a log of my daily diet and physical activities. The spiritual domain can be measured first by ensuring 1-2 daily meditations, then measuring the quality of reaching that inner space of calm and how I feel after the exercises. Psychologically is to continue my meditation practice which goes hand in hand with psychological health. In addition to this, I need to look at the quality of time spent on relationships and quality time doing things for enjoyment.

     We can help others aspire toward integral health to eventually change the culture we live in to a more peaceful, generous, and loving one. For us to affect this change it must start with us, as practitioners, and the example we can set for others.

Daily Practice to Inner Transformation

As we are nearing the end of our 10 week journey to integral health, I feel like it is just the beginning for me. Although I am still working at doing a consistent daily meditation practice, I know this is what calms me and gets me in touch with my inner self, who I want to be.

Of the practices we experienced in this course, I like the visualizations especially "Meeting Aesclepius" and the "Loving Kindness" meditation. I have been working on doing a shorter, 10 minute meditation in the early morning to start my day feeling grounded and in control of my thoughts and choices. I like ending my evening with "Meeting Aesclepius" or another meditation that puts me in a relaxed state before I go to sleep. My plan is to continue with this schedule, which has not been perfect yet, until it becomes a natural daily process. My goal is to get to a point where I can do this without a guide and visualize or meditate on my own with the music in the background.

Leading by example...

We're entering week 7 of my journey to integral health. I have been practicing meditation a little more regularly, but have been preoccupied this week. A meditation series called “abundance” has been mainly my morning focus and this has helped me start each day with a positive attitude around my work and intentions for the day. In the evenings I have been attempting to do either the “loving-kindness” or another meditation series I started a couple of weeks ago. At times it is wonderful and gives me the feelings of acceptance and kindness, while other nights it is difficult for me to concentrate with other distracting thoughts. I do need to make this a regular practice as I do see the benefits and know they will grow as I do this more regularly.

The “meeting Aesclepius” meditation was a little difficult for me this time trying to concentrate on one person, but I did keep going back to one person and a message that all the negative thoughts and feelings are senseless in life. Just concentrate on feeling the love around you and giving that love to others. This did bring a sense of peace.

“One cannot lead another where one has not gone himself”. In the case of integral health, how can a practitioner or healer help their patient/client step into this journey if they have no experience themselves? It would be like a practitioner who struggles with obesity and has never experienced transforming their own behaviors that were blocking them from that weight-loss, trying to guide their patient to achieving this. In this case it goes beyond counting calories and exercising, it is recognizing and changing behaviors and their mindset, discovering what their body/mind is really craving or needing, and how to maintain motivation. Even if the practitioner hasn’t been through that particular journey, having experienced change and transformation of some sort themselves can help to better guide others through their journey.

Universal Loving Kindness

This week we moved to a universal “loving kindness” meditation exercise which I found very similar to part of my personal spiritual practice. This came very naturally for me as many of my prayers have included people on “universal” level to end suffering and to find peace and feel love in their hearts. I’ve always found it’s a wonderful feeling when you can shift the focus from yourself and the people in your life to people you have yet to meet. Here is the meditation...

"May all individuals gain freedom from suffering"

"May all individuals find sustained health, happiness, and wholeness"

"May I assist all individuals in gaining freedom from suffering"

"May I assist all individuals in finding health, happiness, and wholeness"

Assessing Integral Health...

Our next exercise was the “Integral Assessment” process which brought back awareness of my need for changes to my “biological” area of growth and development. I chose this area because after having to modify my daily exercise over the past 1+ years, I recently compounded my injury restricting me from any of my favorite outdoor daily activities. It’s been difficult going from 1.5 hrs/day of exercise (walking/cycling) to none so it has affected not only my physical health but also my psychospiritual well-being. I have started today with doing low impact exercises with strength training and will alternate with another, preferably yoga as I find something I can do at home. 

For the spiritual aspect, after my injury a week ago my meditation practice diminished and I really discovered how much I do need this! I have started again with daily meditations of "loving-kindness" along with Deepak Chopra's 21-Day Mediation challenge that started this week. The theme is "Miraculous Esteem" and it truly is a wonderful way to start the day. These exercises have brought me back to what helps the most.

In health & happiness,

Lynne

Witnessing the subtle mind...

This week’s “witnessing the subtle mind” was a little more challenging to me than the “Loving Kindness”

meditation. After doing them both back to back I still find the Loving Kindness meditation to be my favorite, leaving me with feelings of healing and peacefulness. The “subtle mind” exercise was relaxing for about 10 minutes then my mind began to wonder. I found it interesting to try to “witness” my thoughts rather than experience them, almost like looking in on your thoughts. It did help bring awareness to what thoughts were my focus when my mind drifted, and how the breathing can reel my mind back in. I definitely need to work on this and will be curious to see how it changes.

Developing the mind/body wellness is an important step to achieving the spiritual aspect of wellness. As we learn to quiet the mind and go deeper into our consciousness, the spiritual body begins to unfold. I have found them to work hand in hand for me. Exercise has been a daily part of my life for the past 25+ years. I have discovered that while walking early in the morning without cars or people around, I have a chance to connect with nature, the sounds, and my thoughts in a different way while being fully present in the moment and with nature. I have also discovered that during my long cycling rides, it opens my mind to its creativeness and has been the foundation to sorting out issues in my life as well as ending writing blocks for me. The physical aspect is definitely a big part of my total wellness in mind, body, and spirit.

In health & happiness,

Lynne

Loving Kindness

This week was practicing the “Loving Kindness” guided meditation which took us from feeling the presence
of a loved one, feeling their love radiating to us, then giving that love back. I found this very soothing from the first time I did this. The experience was wonderful, peaceful, and left me feeling full of love especially while going through some health issues this week. It was perfect timing for me to start this meditation.

The second part where we were told to breath in the pain and suffering of a loved one was difficult for me at first. I have a very close family member suffering from a terminal illness so it felt overwhelming at first, but with the guidance of meditation, I was able to breath out feelings of love and peace to that person which removed that feeling of overwhelm. I truly enjoyed the experience and felt the music and sounds of the water lapping on the shore made it even more soothing. I did find the length of time was a little long for me as my mind starting drifting, thinking of things I need to get done before I go way this weekend. With practice and doing it at a time when I can totally devote to this, I feel I'll improve. I’m looking forward to doing it again.

Engaging in a “mental workout” can be similar to doing a physical workout, in the sense you need to be consistent to gain results. Engaging in meditations, visualizations, or other methods that help us go within our mind, need to be done on a daily basis to eventually achieve psychospiritual flourishing. It has been found that simply sitting quietly for a short period of time cannot help us achieve this. It needs to be a contemplative practice that takes us into our expanded consciousness to reach a point of healing.

I have been working on this with daily meditation both in the morning when I wake and at night before going to sleep. I also find that prayer is helpful and I have been working on having "quiet" time, usually within the first hour of waking, to sit outside in peacefulness taking in the sounds of nature. I look forward to discovering new tools to help deepen our skills of going to that inner space.

Relaxation with "Crime of the Century"...

I'm not quite sure why this visualization exercise with color is called the "Crime of the Century" unless they were referring to the fact that it should be considered a crime not to have have beautiful color in your life. This was the second time I had done this visualization which goes through the individual colors relating to the various parts of your body. You visualize the ray of light with a particular color shining into a particular part of your body. I had a little trouble in the beginning in quieting my mind to visualize this, but I noticed both times that when it came to the greens and blues I suddenly had a beautiful feeling of calm and happiness radiating through me. It helped me also to realize the importance of color therapy and the wonderful effects it can have. I would like to try this exercise with a different narrator as both times I had difficulty relaxing with the sound of his voice. Other than that, I found the exercise interesting and beneficial.

In health & happiness,

Lynne

Week 2, my holistic inventory…

Where am I on the wheel of wellness? I've noticed over the years that where we are on this wheel fluctuates throughout our life. As life events happen and circumstances change, so does our level of integral health in different areas. 

I have always found it difficult to put a number rating on my feelings whether it is a pain level, emotions, or

life experiences, but for the purpose of this journal I will do my best. Starting with my physical well-being, it has been a little challenged lately after limiting my exercise for a year with a torn meniscus, then recovering from surgery. I would give it between a 6 – 6.5 as I am cycling 40-50 miles a week, but have been unable to do my other activities like walking and some weight exercises. My goal; to get back to at least an 8-9 by finding other activities I can do on a daily basis to improve my flexibility and strength.

My spiritual well-being is a little better at about an 8 right now. This is due to my ongoing spiritual beliefs and practices, along with a new found love of meditation that is teaching me the joy of silence and looking inward. My goal is to keep improving on this level with new and ongoing activities.

Assessing psychological well-being is a little difficult for me. I would say it’s probably about an 8 with some fluctuations. There have been some life changes with my personal & career goals that have changed some  dynamics of family and friends. I've found that when making shifts in your own life to pursue your goals and dreams, it may no longer be supported by some of the people in your “close” circle. Looking at it as a new adventure surrounding myself with like minded, supportive people is a goal that has been ongoing and moving in a positive direction.

To move towards the goals in all three of these areas, I plan to add yoga or Pilates routine to my exercise a few days a week. I also plan to continue with my meditation, discovering new methods and visualizations to use to continue working towards that inner peace. While I’m doing this I have been rediscovering old friends and new acquaintances to fill my new social circle of support.

In health & happiness,

Lynne

Visualization to reality…

This visualization exercise took me on a journey of learning to control my body through my thoughts. While visualizing a relaxed body, and the shift in blood flow to extend throughout my arms, I could feel the warmth and calm come over me. The feeling of relaxation was so great, it was difficult to move my arms. Who would have thought you can actually change the flow of blood in your body through your mind?

But the best part; the energized feeling once the exercise was over. It left me with more focus to work on my assignments without the scattered feeling of many tasks to accomplish.

If you haven’t tried visualization, I highly recommend it as a step towards reducing stress and enjoying a calm, healing body.

In health & happiness,

Lynne

Welcome & join my journey...

Welcome to my journey into a life of harmony. During the course of my Creating Wellness class, my intention is to find new ways of integrating a feeling of inner peace and wellness into my life to where it becomes a natural part of my everyday life’s journey.

As an Integrative Health Coach I have been incorporating meditation along with physical activity and a healthy, whole foods diet into my daily routine, but I would like to experience the mind body connection on a deeper level so I am looking forward to this journey over the next 8 weeks. Please feel free to comment and share ideas/experiences, as we go through this journey together.

In health & happiness,

Lynne