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