Unit 10

     Looking back to the unit 3 personal assessments I have discovered my scores have changed. I rated myself higher then in psychological and spiritual areas. I believe this has occurred due to drastic changes in personal life. Apparently, coping mechanisms that had successfully worked to maintain a high status level were no longer enough to sustain status. Steps have been put into place to correct this imbalance. The physical status remains the same. This is seen as a positive rating, as mental distress can affect physical being.

     I feel the goals implemented in unit three are responsible for minimal loss (9 to 8.5 and 8.9 to 8.5) in psychospiritual areas. Likewise, following through with physical goals has allowed status to remain strong. Specifically, addition of more regular sleep hours has taken place. While it is not possible to receive more than an average of 5.5 hours per day, this has provided enough rest to keep the body strong. Also, yoga has provided improvement to both mind and body. Meditative practices are implemented daily, further strengthening the core. Increased activities with dogs have provided an avenue helping psychospiritual and physical status. In many ways I believe the stepped up efforts to more firmly ground self and re-center the core is fully responsible for the minimal decline in status, despite the abrupt changes influencing daily life.

This course has provided insights to self and the reality that surrounds in daily life. I believe the most rewarding part of this course has been the resurrection of ways once lived on a daily basis.  While the practices were never fully discarded, some had become lax, allowing interferences with staying the course to human flourishing. I believe this has improved my overall wellbeing. The most difficult part has been breaking some routines detrimental to wellness.

     As with all experiences, I believe the evaluations and adaptations made over the course of the last ten weeks will enhance my ability to assist others. The re-discovery of tools valuable in health and wellness maintenance coupled with personal experience provides an avenue to offer greater teaching abilities to others. Most importantly, the increased drive to integrate  all aspects of being into a force existing as a catalyst for improving the lives of others has been hightened.

An Ascliepian journey…

     As many of you are aware my husband was diagnosed with cancer earlier this month. We have made the choice to travel to Cancer Treatment Centers of America in Tulsa for evaluation and treatment. Our journey begins tomorrow night. I share this with you because this may be the closest experience we may have with Ascliepian healing. 

     Over the course of the last three days I have had the pleasure of speaking with a multitude of healers and helpers making our journey as painless as possible. Each person I have spoken with has the gift of listening. We have been nurtured and pampered before leaving home. Upon arriving we look forward to meeting with biological medical staff, a naturopath, a mind-body specialist, a nutritionist, and a spirituality director. Classes are offered to help us through the healing process. A class on the healing power of laughter will be offered, as will many other self-expressive forums. In addition, group forums are offered for support. 

     This is a self-contained facility offering peace and tranquility throughout the healing process. A library is at our disposal for research and greater understanding. This is a holistic approach, person-centered, and designed to treat the patient from each aspect of the being. This will be our journey to wellness.

Unit 9: An on going project...

           Health and wellness professionals benefit greatly when developing psychological, spiritual, and physical aspects of wellbeing. This represents a two-fold process. Such development advances the practitioners own health status, and provides knowledge to improve methodology in assisting others. Healthcare professionals often feel tremendous mental and physical stressors while balancing responsibilities. Expansion of psychological and physical aspects of wellbeing results in stress, and negative physical impacts related to stress, being negated. Equally important is the spiritual aspect of the practitioner.

The elevation of consciousness provides a means for great capacity in compassion and understanding. A well-balanced practitioner is able to offer clear and precise assistance or recommendations to those seeking help. Most importantly, a balanced professional has developed the tools necessary to guide patients toward own elevated health status. Self-reflection is needed by each practitioner to identify areas in which further development is needed. This is an on-going process requiring frequent reassessments. Currently, this author feels need to focus in the area of psychospiritual development.

            Assessments are performed weekly to determine aspects of being slipping out of balance, or appearing underdeveloped. These assessments will vary as growth in some areas accelerates, while others may remain the same. Additionally, reflections at days end will provide immediate insights for addressing short-term issues. In the areas of psychological, spiritual, and physical development, the integral assessment principles assist in identifying and correcting imbalances. These principles allow one to be deeply self-reflective when evaluating current status.  This occurs through introspective analysis of aspect areas to determine which contain significant distress, and where greatest potential for growth lies. In addition, distinction between long and short-term relief from distress or provisions of pleasure becomes clearer. This allows for the development of wisdom to be applied in future situations.     Expanded consciousness achieved through psychospiritual development is foundational to development of full potential.  A clear mind, free from unneeded clutter, provides a nurturing environment to develop all aspects of the person.

            At this time, through application of the principles of integral assessment, personal status is seen as being in good condition. Utilizing a grading score of one to ten (one lowest, ten highest) the following scores are given: physical 9, psychological 8.5, and spiritual 8.5. Lack of major disease or physical distress coupled with an extremely healthy lifestyle results in above average physical status. The use of contemplative practices has provided a solid foundation in mental clarity. The intentional focus of thought has enhanced both the physical and psychospiritual aspects of life. Likewise, achieving a subtle mind state has enriched interpersonal and worldly aspects. Spiritual development is considered high for many of the same reasons. While psychological development has produced the “mechanics” needed to elevate consciousness, the fruits are experienced in the spiritual aspect. The movement away from first-person to recognition of being a small part of the greater existence is quite exhilarating. Free flowing loving-kindness is experienced. A true purpose of self and meaning to life is also experienced.

Although current status is considered good, there is always room for improvements. In the area of physical well being differing activities are needed. Over the course of the last six months stagnation in routines has occurred. To maintain progression, additions of differing mind-body practices to further stimulate growth are needed. Likewise, a change in exercise programs is needed.

From a psychological standpoint, mental state improvements so as not to succumb to recent stressors may also be needed. Sudden changes with a person’s life may result in temporary fluctuations within subtle mind states. Controlling the intrusion is essential to mental wellbeing. Finally, the area of spiritual status requires a deepening sense of interconnectedness with all living things. A good basis exists, but expansion is desired.

To achieve these goals several activities or methods will be applied in daily life. A universal practice to foster growth in physical, psychological and spiritual aspects of life is found in meditation. It has been easy to put off dedicating time for this each day. However, a renewed dedication will provide the means needed to achieve all goals. Dedicated time to clear the mind through relaxation exercises, and the use of visualization will enhance potential for personal growth. Higher levels of meditative practices, and focused visualizations will assist in this endeavor.

In addition, physical activity will be combined with settings creating harmony within. Hikes in the woods and interacting with surroundings to stimulate the body and psychospiritual states will become more frequent. Likewise, the addition of a Tai Chi class will enrich mental and physical states of wellbeing. Continued practice of Yoga will also further enable the mind-body connection. The continued research and expansion of knowledge base will also improve the psychospiritual aspects in being. The involvement with elderly persons provides a positive means for spiritual growth. There is a natural outpouring of loving-kindness to and from these and others.

Currently, there is great need for those willing to help and not expecting compensation in return. This is an avenue for the free flowing compassion, and desire to be useful to others. Knowledge and wisdom accumulated over the years may be shared with the young and old alike. Cooking with Kids classes and Cooking without Kids classes will promote healthy lifestyle choices for the young and aging. Additionally, a community garden has been planted. Fresh vegetables, and fruit when available, are tended to provide those unable to provide for themselves. Any overabundance is donated to the local Samaritan Center for those who come there looking for help. This is not a new project, but rather one in its sixth year. Working to provide service those who are unable to meet needs gives a greater connectedness to those around.

Additionally, the opportunity has presented to be part of a radio-blog directed toward educating others on health and healing. This program will address issues affecting mental, physical, and spiritual health. Outreach to people seeking guidance in beginning a path to holistic wellness has long been an integral part of life for this author.

Afore mentioned goals and methods for attempting success will need monitoring and evaluation. Over the course of the next six months weekly assessments will be made to determine progress in each area. In these assessments the level of follow through, successes, alterations in status, and evaluations to determine any adjusts in life aspects will be made. Devoted daily times have been set aside for meditative practices. In addition, periodic “moments” should be taken throughout the day. This will be essential on days filled with high-pressure demands. Immediate elimination of negative thoughts or actions will be consciously made. Enlistment of a friend to practice yoga or tai chi if class work cannot be continued will keep mind-body practices on track. As needed, support groups may be accessed to ensure mental state remains strong through medical processes ahead. Additionally, continued support will be offered to any and all in need. Finally, accountability will be maintained through the blog created to explore the possibilities of integral health. Postings documenting discoveries, advancements, or regressions will be offered for review.

It is believed by this author through application of the principles of integral health long-term health and wellness will be experienced. Dedicated effort to maintain balance within a centered life will be essential. Also, this must be pursued as an ongoing development of personal status—ever changing and expanding. Most importantly, this holistic experience will result in a purposeful life filled with health, happiness, and wholeness.

Unit 8: Journey home...

Each practice designed to move one closer to integral health has been an enriching experience. Loving-kindness reminded how important an open heart is to wellbeing. The subtle mind exercise renewed enthusiasm to cultivate the mental state and raise consciousness to new dimensions. However, the use of mediation and visualization has provided the greatest impact on wellbeing. Through meditation a deeper understanding and expanded capabilities are developed. This in turn provides widened paths of loving-kindness, and cosmic reaches in consciousness. The use of visualization quickly eliminates obstacles in the path to human flourishing. The discomforts and unease may be quickly removed by mentally escorting them out of the body.

I have found my prime means of meditation lies in nature. The interconnectedness of life abounds and surges through me as I perform my exercises. This renewed surge of life passes through every fiber of my being, gently strengthening the core before outpouring as loving-kindness. The visualizations will prevent set backs or blocks in moving forward in expanding consciousness. To see it is to make it happen, visualizing is the first step in achieving. We must see out goal to move toward it.

Mental fitness may be elevated in a two-fold fashion. First, daily meditation at sunrise (when the world begins a new) and dusk (as life ebbs to a resting state) will enhance each day. The morning may be devoted to gratitude, quietly drinking in the serenity to carry throughout the day. Then, dusk may allow reflection, forgiveness, and self-evaluation. The sounds of nightfall and promise of life in a renewed way will fill the senses. Throughout the day use of visualization will dispel any negativity. Should discord attempt to enter, seeing the flowing river of life will wash all detriments away. During most difficult times visualizing lazily floating down stream in the gently current will renew body and soul.

These choices will promote balance; enrich daily life and interactions with others. The mind will remain uncluttered and crisp. Readiness for expanded consciousness will be present. The ability to give unceasingly will be enhanced, as focus remains outside self. There is no room for negative thoughts, depressed mental states, or unhealthy choices. Life is happy and wellbeing is whole.

The continuing journey...

As we have moved down the path to integral health many revelations have occurred. Renewal of old ways, and a revisited sense of wellbeing have occurred. Through the years I have had the pleasure to learn from those with wisdom passed through generations. I have experienced the truths of holistic wellbeing. Yet, each day I marvel at the wonders that abound; the new research, new methodologies, and ending potential on the horizon. Many travel this path seeking a eutopia while others find it. This entry is to share a personal experience to hopefully encourage others not to abandon the path to wholeness, happiness, and human flourishing.

Let me begin by stating I still see myself a child in learning the ways of integral health. Throughout the years some parts of the practice have developed without knowing the guidelines. Displacing negativity and dwelling in the positive has been a lifetime in the making (thanks mom). From an early age it was instilled selfishness let to negative results. This has been a guiding light in this journey. I do not remember a time when helping was not a natural extension of self (again thanks mom). At first it was something taught, but then it became something chosen. Meditation and prayer have been staples in life much as flour and honey are pantry staples. I feel blessed that both religion and spirituality have been part of the decades. This has been a source of strength when the waters have been rough.

Nutrition and physical activity have been priorities since the teen years. Yes, I have eaten organic all my life. Although, we just referred to it as getting something from the garden. I am sure many of the readers would be appalled at the lack of processed, prepackaged, and nutrient deficit foods in my home. Eating out? Wow, that is trading the neighbors for something we don’t grow! We take time to laugh, cry and love, embracing the vitality of each day.

If you have begun this journey with the idea at the end is perfection, read on. For all that has been done right, for all the happiness and hope there is still the pitfalls of life. I believe a large part of integral health is building the foundations needed to navigate life’s obstacles. It is not a perfect world, but the principles when applied make it a much better place.

I had not planned to marry again after the loss of my spouse (death), and was quite content with life and my practice. However, things change. I have been married to a wonderful man for the last nine and a half years. We continue to live a simple lifestyle, working to serve others. We have been fortunate in having the ability to grow food to share with those in need. This sounds as though we, together and individually, have accomplished the goals of human flourishing. Perhaps to a certain degree, but there is much more to learn.

Today within this ideal world (for me anyway) a cloud entered. My husband was diagnosed with cancer. Perhaps the strangest part is not falling apart or becoming emotionally overloaded. I believe we are experiencing the fruits of working toward integral health. With clear mind, decisions are being made and plans put into action. It is an obstacle to overcome, not devastation. Perhaps this is the point of the teachings, the strength to endure and overcome dwells within.

Unit 7: An Ascliepian Approach

Meeting Asciepius was a revisit with an old friend. Performing the exercise was an easy transition from a meditative state. With a clear mind and open heart the visualization was without hesitation. The resurgence of uplifting and loving nurture filled my being. Throughout the week daily practice of relaxation, loving-kindness, subtle mind, and Asciepian guidance has taken place. At first it was a challenge to fit into the schedule, but then I reprioritized my day. After all isn’t that part of the journey, discerning between what enhances and what hinders?

Mindfulness and meditative practices have greatly enhanced my psychospiritual wellness. While all the same stressors and demands remain in daily life a new perspective has developed. The ability to function more effectively with work and in private life has resulted. This is a return to what was once a daily occurrence. By this I mean a reviving of spirituality that once carried me through the darkest of days, shining like a beacon guiding the way.

I know now without a doubt consciousness raising requires dedicated exercise or it will stagnate, and eventually fade. Daily application of mindfulness meditation will enhance all aspects of my life. Time is set aside for practices and hesitation is gone to “take a moment” during the day to refocus. How can I offer benefit to others if I am neglecting the core responsible for the outreach in the first place? “One cannot lead another where one has not gone himself” is a profound statement.

As a health and wellness professional I have shared, and experienced this statement a hundred-fold. Since beginning practice many years ago, a holistic approach has been taken with patients/clients. Early on a realization occurred to practice any form of medical treatment without addressing all aspects of the individual was an ineffective approach. To offer a botanical based on symptoms does not differ from offering an antibiotic based on symptoms. To offer advice without a personal understanding was unacceptable. This resulted in expansion and application of multiple disciplines to address all aspects of a person. My first patient was myself. 

I felt it essential to know and understand the psychological, physical, and spiritual impacts on heath. How could I possibly prescribe a form of health enhancement if I did not understand what vitalized health? With each step of the process, (still on going) the further development of psychospiritual and physical development offers new means to teach others.

Psychological and spiritual development through meditation, prayer, and specific mindfulness activities has enriched my personal life. I find joy in helping where needed. Volunteer work is also gratifying. I have developed even further spiritually through this work. Working toward development of only positive thought (in some instances harder than others) has provided the means to keep a more quieted mind. This has enriched my personal relationships and allowed me to appreciate the wonders (great & small) in daily life.

(I am an unlicensed practitioner working in collaboration with several licensed MDs in the area. My methodology includes nutritional therapy, botanicals, reflexology, homeopathy, exercise, and encouragement of contemplative practices. Psychospiritual evaluation is part of every medical history and carries equal weight with physical status.)  

Unit 6: Loving-kindness & Integral Assessment

Practicing the loving-kindness exercise brought about a warm “hugged” feeling. I attribute this to the sentences being very familiar to morning prayer and mindfulness focus during meditation. In daily routine, the day is began by offering whatever is possessed to anyone in need. Throughout the day brief periods of meditation provide a much needed re-centering, again this is directed to help those I am in contact with rather than becoming overwhelmed by their need.

The integral assessment offered opportunity to focus in and objectively evaluate current status. Some weeks really are better than others. At this point, I believe self-regulation and health promotion need immediate attention. Generally, health is good with no major complaints except fatigue. However, a closer look would reveal this is the calm before the storm. Nutrition is excellent and fitness is very good, but the physical being is pushed beyond capabilities daily. When at home high demands/work load take 9-10 hours of physical activity daily (including community outreach). Also, another 2+ hours of additional evaluation and research is needed. One to two hours a day is needed for parents (communication, doctor conference calls, etc.). Three to four hours are applied to school and what is left of the day must cover all personal needs. One weekend day is taken to be with husband and “catch-up” on everything else, the other day is school. Every 3-4 weeks this schedule is changed to one placing me as primary caregiver for parents 24/7 for 2-3 weeks at a time. During time available distance work and school demands are still met. Now the one or two hour break is spent in communication with husband, giving support as needed. This is the proverbial “burning the candle at both ends” but no end is in sight. The biological detriment will occur, so now is the time to address the issue before this happens. Some changes in fitness routines are already helping. Thanks to this class a return to contemplative practices and scheduled relaxation time, revitalization is occurring. I believe improving self-regulation will assist in health promotion and provide the insight to function better rather than working harder. I know there are people with many more responsibilities than mine; I applaud their abilities. At the same time, I am very grateful for the levels achieved in other life aspects. Those balances have allowed maintenance of these demands. 

Unit 5 the subtle mind

Spiritual wellness is directly linked to mental and physical wellness, at least that is what I believe. As a teenager, we referred to it as “getting right with God.” We were talking about intentionally moving yourself to a mental and physical state where spiritually could occur. We had ideals of where our minds should be focused and what actions (or inaction) should be taken physically. At that time, we were unaware of terms like subtle mind or unity consciousness. We felt there was something greater, more encompassing, and we wanted to be a part of it. Later, a natural progression into a gentler way of life began to develop. A holistic approach to life developed. It seemed this was the proper path to journey to wellness. This week’s exercise reminded me of those days from long ago.

The subtle mind exercise was very different from the loving-kindness yet similar. Both were difficult to start initially. This may be because the last few weeks have carried tremendous burdens, and de-stressing techniques were not being utilized. Once the decision was made to partake of the activities it was as though a tremendous weight had been lifted from me. Upon completion I feel relaxed and rejuvenated. Here the similarity ends.

The loving-kindness exercises were soft and gentle. The ebb and flow of instilling and giving very much like the ocean tide slowly creeping unto the beach. At first, it is barely there, noticeable but not a focal point. Gradually, the momentum pulls the tide further inland, as the exercise expanded loving-kindness within. Then with great exhilaration the tide rushes back out to sea bringing with it greater serenity, understanding, and the desire to repeat again and again. It was comfortable, like a hammock on a summer’s day, no cares or considerations just enjoyment.

The subtle mind exercise was very intentional driven. The focus on breath made it easier to stay focused throughout the exercise. I felt tethered as a clearing of mental chatter began. It always seem each of those unneeded thoughts and emotions are tugging at me before being released. I finally reached a point of observation. It was similar to flipping through a photo album with a single thought or image on the page. Some were dismissed even before noted recognition, and other simply slipped by as a brief flickering. I experienced brief moments of calmness, stillness, and a sensation of depletion without a void. A single thought emerged briefly, “be still and listen.” Being full and empty at the same moment was intriguing.

Today, I tried something different with the exercise. I went to a favored spot in the wooded area just at the edge of an open field. A warm gentle breeze was blowing and the scent of honeysuckle in bloom filled the air. I sat beneath the oak tree with my dog sleeping near. As I stroked his fur I noted our breathing pattern was in unison. As I focused on each breath I began our exercise. As my mind cleared, from a distance, I was aware I still stroked the dog. The gentle breeze moved wildflowers in the field; it was much like watching a slow motion film unfold. There was a stillness filled with the vibrancy of life, it was surreal. Thought was gone; all that was left was life, an abundance of life.

Over the course of nearly four decades, a connection between mind-body and spirit has been intermittently cultivated. Sadly, at times when it offered the most I often turned away. However, the heart has never turned away. By cultivating the mind and optimizing physical wellness, the spirit has remained strong. Belief will always bring you home, where you are nurtured and have the ability to nurture others.

Unit 4: Mental Workouts (part 2 of 2)

Just as we exercise the body, it is necessary to exercise the mind. Without a mental workout the mind may become closed or narrowly focused. Eventually this focus becomes self-centered, reducing vision even further. Mental workouts directed at elimination of negativity (anger, worry, fear, doubt) open the mind for expansion rather than closing it. Active development of positive (love, kindness, happiness, patience) to replace the negative, improves mental and physical wellbeing. The movement of self focus to giving/enhancing others becomes a natural progression. In turn this advances spirituality.

Daily mental workouts will improve and enhance decision-making, coping skills, and sense of purpose in life. This also pushes aside psychological detriments. Allotting time each day to reflect and clear the mind, to capture and dissolve thoughts harboring ill will lead to almost an automatic “self-cleaning” removing the harm before it diminishes wellbeing. The result is a deeper expansion of consciousness taking the person to the next level toward human flourishing.

Unit 4: Loving-Kindness part 1

During this week’s exercise many different experiences occurred. Loving-kindness is not a new concept or experience. However, experiencing in a non-physical way is a different method. The first attempt contained mixed moments. The immediate affects of clearing the mind were very positive, but focus was broken and I had to restart a couple of times. Finally, I could feel myself melting away. The sensation was as though my body had dissolved and only the consciousness remained. This startled me at first, breaking the moment. I was excited and exhilarated! After walking about for a moment to shake off the tendency to analyze what had just happened I began again. The mind cleared quickly and the slow sensation of melting away returned. I watched myself disappear while remaining detached from thought or emotion.

Following the prompts I visualized those very dear to me, one at a time. If “mind-chatter” began I let the person drift away until I was able to fully direct myself to a single individual. It was as though I had become a waterfall, rushing, spilling and filling my loved one with loving-kindness. The sensation was one of fullness and emptiness at the same moment, a completeness filled with peace. Turning this inward brought a blaze of warmth radiating throughout.

Shifting focus to one that was suffering caused a ripple within. The feelings and images associated with those close passed by quickly. Breathing in the suffering was witnessed as though I was a spectator; watching the ephemeral scene as suffering dissolved. The breath in was heavy and the breath out revitalized. Flashes of images offered suggestions very brief, fluttering scrapes of color.

Expansion of this to a field of faceless images caused a deeper ripple. Heaviness, grayness almost oppressive filled my lungs. (breathe-in, breathe-out) The breath out was light and bright and pouring over the field much like a swollen river leaving its banks; seeping into every nook and crevasse. As I continued the darkness lifted, brightening with each breathe. The flood was absorbed and the faceless individuals became a field of colorful wild flowers.

Yes, I would recommend this exercise. For me it was an exercise of belief. I began fully believing something new was to be experienced. I was not disappointed. Repeated attempts bring more calmness and greater depth. By the fourth day (maybe fifth) there was a confidence and further outreach. Simultaneously, the inner peace grew. 

Unit 3: Self Evaluation & Goals

I believe it is important to step back and take an honest look at yourself and your behaviors on a regular basis. In rating my current status, I give myself a 9 for physical wellbeing. I am 52 with no major health problems. My weight is on the low end of the range for my age and height. I exercise daily and as am blessed with the ability to grow much of the food we eat. Our diet is low fat, low sodium, and rich in fresh fruits and vegetables. In another class my actual age rating for my lifestyle choices, diet, exercise, etc. places me at age 40 (made me feel good about my efforts). I feel I have room for improvement due to not receiving adequate rest to allow my body proper rejuvenating time. This will result in periodic migraine headaches and flare-ups of CFS. Both are becoming fewer and further between but there is room for improvement (elimination).

Spiritually, I will give myself a 9 as well. I have known and accepted I am part of something much larger and connected with all other living beings/things since a child. I feel quite often I am more diligent in staying connected spiritually than maintaining optimal mental or physical status. Daily time is taken to reach out and marvel at the wonders provided, the miracles observed, and to acknowledge, be grateful, for all that is. Unreserved giving, compassion, love, and support are a natural part of each minute of the day. I believe there is room for improvement, because I do have days when my own woes become a focus.

Psychologically, I see myself as an 8.9. I spend too much time chastising myself to “get over it.” While there are not great impacts on physical and spiritual areas, mentally it does become overwhelming. Between parents, husband, work, home, kids, and school I do well to work in 4-5 hours of sleep a day. My mind becomes too busy. The terminal illness in parents and uncertainty of my husband’s health provides a good deal of stress not to mention a wide range of emotional responses. Likewise, working with individuals suffering chronic illness or physical limitations adds more pressure. Each person is dear to me, I feel their frustration and pain as we try to work through and optimize their wellbeing. When returning to school I set a goal to be an honor student. To date I have maintained a 4.0 GPA, again this is more mental pressure. For those of you with small children, the parental worry does not reduce when they are grown. Our recent weather and destruction of lives, uncertainty with income, and many other things plague me mentally, if I do not keep it all in check. Honestly, some days are harder than others to do so, thus the rating.

My goals are to improve my rest, become more grounded spiritually, and maintain better control of stress. Fortunately, the interconnection between the areas and goals offers several potential activities to help in all areas. I have a 14-year old Cairn terrier who stills views himself as a puppy. Taking his lead and stopping to investigate/appreciate the world around us is a great place to start. Since moving to the country leash walks are not mandatory with the fenced in acreage.  However, he remembers the city and still enjoys a leash walk. Exploring with him the woods, and partaking of the sensory stimulation will renew a connection spiritually. The leisure walk will also slow activity to a resting pace. Likewise, turning off mental stress and replacing it with positive sensory stimuli will improve psychological state. Years ago I practiced Yoga. I have acquired a couple of Yoga CDs and plan to start back with this practice. This will improve physical flexibility, refocus mental state, and enhance spirit. Finally, I will return to a 10-15 minute total relaxation exercise before bedtime each night. (Why do we stop things so important?)This may be mindfulness meditation directed toward physical or mental balance. Perhaps some nights only a visualization of removal of stresses and total relaxation to all parts of the body will suffice. The important part will be daily incorporating this into my bedtime routine. Again, this will have physical, mental, and spiritual application.

The relaxation exercise for this unit was very helpful to me last night. I found it helped me move from the impacts of a very stressful day into a peaceful night of almost 6 hours sleep (unbelievable)! I can see benefits of utilizing this exercise during a lunch break to refocus and reenergize for the afternoon ahead.

A celebration...

What a wonderful day! Today is my daughter’s birthday. We had not seen each other since last Thanksgiving. This last week we both faced tornadoes that may have ended life for either or both of us. Her text message saying, “Love you, in closet please pray” stopped my heart. The rush of adrenaline didn’t allow for hesitation. Intercessory prayer reached out to cover, hold and protect her. Somewhere far away my mind registered our sirens were going off as well (we live nearly two hundred miles apart). I began to visualize holding her in my arms as I had when she was a baby, so small and fragile. I’m not sure how much time passed but the sound of her message broke through, “thank you, much better now.” Today I could say “Happy Birthday Baby” but the feel of her in my arms was no less real than on Wednesday. 

Unit 2: Relaxation Exercise

This is a very good exercise for gaining awareness of the potential of inner control. I found the exercise very relaxing. Almost too much at one point, as I could have paused and simply remained in the comfort zone. When I focused on moving the blood to my shoulders,  I realized how tense the muscles were in this area (neck too). The heavy sensation of blood filling the area allowed them to ease and the dull pain subsided. However, directing the blood down arms and into hands had a mixed response. I felt the warmth and movement. Unfortunately, both arms are currently suffering an outbreak of poison ivy. The increased warmth also increased the itching, distracting from the relaxed state. As I removed the blood from the area, the outburst subsided. The suggestion for feeling more energized helped tremendously. It has been a week of very little sleep or relaxation. I attempted to take the exercise a step further by visualizing the blood bursting from the core (much like a geyser erupting) to energize all part of my body. The sensation was a tremendous tingling spreading in all directions followed by a slight warming. I felt the desire to jump up and do something. My mind seemed cleared and my body ready for action, again.

Be Still and Listen...

“But it hurts!”

“It is only a scrape. Look there isn’t even any blood.”

“But it hurts!”

“Be still and listen.”

“I am listening, but it still hurts!”

At that point, mom became firm with her request for me to be still and listen. I was directed to close my eyes and tell her the first thing I heard. I tried to quiet my sobs and not think about my knee. It was a song! (bird singing) It was explained this was a mommy bird being thankful for the dinner she had found for her babies. Next, was a deep-throated croak. I was told Mr. Frog was directing traffic in the woods. I had to giggle as my mental image was of a frog with a stop sign like the crossing guard at school. Again, I was still and listened. A faint smell of honeysuckle drifted on a gentle breeze that caressed tear stained cheeks. It reminded me of grandma’s hugs. In the distance, the talking water (babbling/bubbling stream) and periodic single bark of a dog could be heard. There was the soft rustle of dried leaves. A squirrel was hurrying to get home, made me think my dad.

“I miss daddy.”

“I do too, but he will be home soon (military). That dog is protecting his family just like daddy is protecting us.”

I had closed my eyes and opened myself to the treasure filled world around me. The pain dissolved without notice, a great weight was lifted from my young heart. I felt a peaceful contentment that replaced my worries and pain. I was smiling at all the special treasures surrounding me, filling me with a renewed sense of wellbeing. By the time mom asked if I was feeling better enough to finish our walk, the fall was a distant memory. The knee was fine and my young mind was at rest. No pain or grey clouds loomed on my horizon. My heart bubbled with joy much like the bubbling stream. We gave thanks for the beauty we were allowed to share.

...and so the journey began. That was nearly forty-five years ago but the lessons of the day were never forgotten. Being still and listening represents many things to many people. For me, it became a way of minimizing the negative effects of daily life on my wellness. Personally, the simple act of gratitude adds a completeness to a cycle removing the negative effects on wellbeing.