The Integral Assessment

The Integral Assessment is an assessment designed to help an individual understand what areas of their life need improvement or that are in balance. To do this assessment, you should begin by closing your eyes. Next, still your mind and body. Empty all your thoughts and be calm.
Once you are calm and have a quiet mind and body, ask yourself "What aspect of my life - psychospiritual, biological, interpersonal, or worldly is a source of imbalance or distress?" When a thought comes to mind from one of those four of aspects of your life, which is not in harmony, then decide which line of development in that aspect needs to be balanced or "fixed". The lines of development are what we deem important in our lives within each given realm of being - psychospiritual, biological, interpersonal, or worldly. For example, in my biological realm of being, my lines of focus are nutrition, fitness, stress management, education and mental capacity and sleep.

After analyzing the four areas in my life, I have determined that the lines of focus that I need to address for improvement are:

Biological

Mental health - sleep, memory, stress management

Psychospiritual

Submission

Interpersonal

Friends

Family

Worldly

Social activism

I have chosen these lines to focus on and develop because they need the most work. My brain is in need, seriously. I think all of the trouble is caused by a lack of sleep.

Part of this is my fault because I stay up to late to study or just get some quality peace and quiet after the kiddos go to bed. But, a lot of the sleeping issue is because I have a nursing baby, too. So, even though I can't get rid or ignore my baby during the night, I can try to get to bed earlier. That will benefit my memory and stress, I am sure.

Submission is an issue for me. I like to be in control of everything in my life. I need to realize that some things are just out of my control. I am sure meditation will help me in this area. Practicing meditation will actually help me to "let things go" and accept what is.

I chose friends and family as a focus area because I feel I could have more quality time with them. I am stressed out by my school work load. That stress interferes with my full attention to family and friends. I think if I just make sure to schedule quality time with the people in my life that will help. Meditation will help because it will help me to release other things going on in my life in order to fully be in the moment.

I chose to focus on social activism because I want to be more involved in my children's school. I think I just need to volunteer more. Eliminating stress in my life through exercise and meditation will help me to feel like I can do that.

Universal Loving Kindness

In this week's meditation, I was asked to repeat the following chant for 10 straight minutes with my eyes closed.

"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."

I did this chanting exercise for the complete 10 minutes. During the time, I became very warm to the point that I was uncomfortable. I found myself thinking at times during the meditation, "I wish I had a fan!"
Also, half way through the chant the thought entered my mind,

14 What doth it profit, my brethren, though a man say he hath Faith, and have not works? can faith save him?

15 If a brother or sister be naked, and destitute of daily food,

16 And one of you say unto them, Depart in peace, be ye warmed and filled; notwithstanding ye give them not those things which are needful to the body; what doth it profit?

17 Even so faith, if it hath not works, is dead, being alone.

James 2:14-17

I realized that just saying these words, "May I assist all individuals in gaining freedom from suffering. May I assist all individuals in finding health, happiness, and wholeness" was not going to make the actions so. I need to actually do something about assisting others relieve their suffering and find health, happiness and wholeness. So, I don't feel that just saying the words over and over will help anyone in and of itself. However, I do beleive that the meditation will create in my mind a desire to get out and help others.

The Subtle Mind vs. Loving Kindness

In the Loving Kindness exercise we were asked in meditation to love all and take the sorrow from all the world upon us. I had major issues with that because of my religious beliefs. The concept was beautiful, but I could not apply it. I did, however, send my love during the meditation...

I will not go into this meditation explanation much more because I previously did in an earlier post. Here is the link...

http://notsoemptythoughts.blogspot.com/2011/10/i-believe-in-jesus-christ.html

In The Subtle Mind meditation we are asked to focus on our breath. I regularly participate in breathing meditations. However, the breathing meditations that I do are diaphragmatic breathing meditations. This is where my problem first began with The Subtle Mind exercise. In The Subtle Mind, we are suppose to focus on the rise and fall of our chest when breathing. That goes against what I already know and practice in meditation. So, it was a challenge for me to do this. I have learned that the most effective breath is one that allows the rise and fall of the abdomen. However, the narrator also suggested that we could focus on our breath going in and out of our nostrils. So, that where my focus resided. I am glad I had that option because I kept finding myself belly-breathing.

During the meditation, I found myself distracted by the choppy narration and ocean. When the narrator spoke, the ocean waves were silent. The waves began again when the narrator was not  speaking. It all seemed very amateur to me. It sounds like Dacher just made the audio in his garage...
I did like the duration of meditative time when only the waves played and I could just meditate uninterrupted. Then the alternating of the woman and waves began again.... I was taken out of my peaceful state again.
Overall, I did prefer The Subtle Mind meditation better than the last, Loving Kindness. I believe that is because The Subtle Mind doesn't ask me to do anything against my beliefs.

I have to wonder though.... Does the author, Elliott Dacher, really know what he is doing when it comes to meditation? His ideas seem pure, but his application seems off to me. I have been involved in meditation for about 16 years now and his ideas about how to meditate just don't seem right. I kind of want to know more about his background now.
I know he is an internal medicine doctor and that he was a fellow at the Institute of Noetic Sciences. But, where did he study meditation and religion, or did he? Is his knowledge on the matters based on personal learning? What type of meditative practice has he learned? I also want to know his religious background. I think that might help me to better understand "where" he is coming from in his teaching and practices.
I believe he certainly knows a lot regarding integral health, far more than I do that is for sure.... I just would like to know more about this man's background.

Spiritual Wellness Equals Mental and Physical Wellness

This last week I read several studies regarding spirituality's connection to mental and physical wellness. I have learned that when we are spiritually connected or spiritually whole, we are naturally improved in our mental and physical health.

People who are spiritual tend to believe in and pray to a greater divine. This divinity may be called God, Allah, The Universe, Heavenly Father, etc. Regardless of what the name is, believing in a more exalted being brings a sense of connectedness to the self, others, and God (or divine being). This belief is directly related to physical and mental health.
Spiritual connection creates peace, calmness, relaxation, awareness, and mental  centered-ness and positivity. The negative thoughts and feelings tend to be pushed aside.

Furthermore, those who have a spiritual belief often turn to prayer for healing. Prayer has ,in fact, been proven to heal the body. Those who pray have also been found to need less medical intervention, as well.
I have a deep spiritual believe in God. I rely on my faith for much of my life. It brings me peace and understanding. Even when I don't necessarily understand a particular situation in my life, I can turn to prayer for comfort and know that God knows what is best for me. That helps me to always have a positive outlook on life. I also know that when I am not well physically, I can turn to prayer for physical comfort and healing. I have personal peace in knowing that.

Mental Fitness

The following is a PowerPoint presentation that will help you understand a little more about Mental Fitness.... Courtesy of Moi!

Mental fitness pp presentation

View more presentations from Tera Amsbury.

The Mental Workout

The concept of "Mental Workout" can portray a funny image of our brains exercising. As unrealistic as it is for our brain to jump on an exercise bike, they are certainly capable of being strengthened, developed, and stretched to their full capacity. A mental workout implies that the brain is being utilized in a way that will allow it to reach its full potential.

Studies suggest that mental workouts will permanently "enhance (an individual's) well being by altering the brain's neural circuitry" (Dacher, 2006). Structural changes have even been recorded from working the brain (Dacher, 2006).

Some of the more easily understood findings to accept are that with regular training the brain is capable of better attention, memory, perception, imagery, and other mental function. The limit is subject to your imagination. So work on that brain skill too!

Furthermore, negative emotions can be decreased with brain training. These include anger, hatred, fear, anxiety, and a whole slew of others. Likewise, positive emotions can replace the negative with exercising the brain. These include love, peace, joy, acceptance, and more....

The Workout

We need to be involved in contemplative practice. It is the "aggressive development of an expanded consciousness and its healing capacities"  (Dacher, 2006). They are like guided meditations where the mind is actively working to create peace and love or improve skills like attention, memory, and et cetera.

Like an Olympian, the more you practice for perfection the closer to perfection you will become.

Reference:

Dacher, E. S. (2006). Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc..

I Believe in Jesus Christ

“For behold, I, God suffered these things for all that they might not suffer if they would repent;

but if they would not repent they must suffer even as I;

  which suffering caused myself God,

 have suffered these things for all,

 even God,

the greatest of all,

to tremble because of pain,

and to bleed at every pore,

and to suffer both body and spirit

and would that I might not drink the bitter cup,

and shrink nevertheless,

 glory be to the father,

and I partook and finish my preparations on to the children of men.”

 D&C 19 16 -17

This week's blogging assignment was to listen to and practice meditation from a track called "Loving-Kindness". I did listen to it in its entirety. While I found the concept spreading love and kindness beautiful, the process of doing it as suggested by the meditation track went against my fundamental religious beliefs. Therefore, I did not practice the meditation exercises this week. Here is why...
I believe in Jesus Christ. I believe Him to be the Son of God and Savior of the world. I also know that energy is neither created, nor destroyed.
In the meditation exercise, I was asked to visualize someone in my life who is suffering. After that, I was to visualize myself taking that person's suffering, pain, anger, hatred, etc. from them and bring it into myself. Bring it into my heart where all that negativity can burn up. Then take in others' suffering. I was asked to take all of the suffering from all of the people of the world into myself.

However, to do so would be suggesting that I was as great as my Savior. I am not. I am not capable of such a task. He was the only one in human existence that could ever do such a selfless and saving act. Jesus, in order to do that act had to be perfect and the Son of God, Otherwise, he could not have endured such pain and suffering that he bled from every pore. I allow my Savior to take my suffering from me. To not would be to disregard his sacrifice. To put myself on His level would be a mockery of the gift we are all given. The gift is His atonement for our sins, suffering, pain, hate, fear, and all negativity. I will not do that.

Christ in Gethsemane

Furthermore, I cannot take suffering, pain, hate, fear, or any other negative energy from anyone in order to make them feel better. Jesus Christ could not do that, either. We all have the gift of choice. We must within ourselves decide to give it up unto our Savior. He has accomplished His work. Now, it is our turn to take advantage of what he did for us. But, it must be our choice to do so.
Energy is neither created, nor destroyed. It can only be transferred. So, even if I disregarded my faith in Jesus Christ and His Atonement for our sins and suffering, I would be inviting negativity into myself. Where would it go then? My heart cannot destroy it. I must either keep it or give unto another. I do not want to invite negativity into my life. I will freely give all the love I have to give to all the world, But I will not dare take what I cannot bear or want.

If you want to learn more about what I believe I invite you to click this link:

http://mormon.org/jesus-christ/

The Rainbow

The Rainbow

This post is about The Rainbow meditation. I have to admit that this is not the first time that I have listened to this meditation track. You probably could have figured that out if you read one of my previous posts. Anyway, this guided imagery is one of my favorite meditations from school. I was easily drawn in by the calm deep voice of the narrator. I found myself becoming completely relaxed with each breath that I took. Breath in meditation does that to me. I love the focus and calm I get when concentrating on my breath. Overall, I love the imagery. I thought it was mentally healing. I am a believer in color therapy to begin with... I love being able to envision the colors of light and "watching" them heal my mental and emotional being.
I participate in 2 yoga classes each week. Normally, I just picture pure light shining from me. So, this change was fun and enlightening. I may use new colors in my yoga meditation as needed...

Well-Being .... Or, Not so Well-Being. That, is the question!

On a scale of 1-10, I would rate my physical well-being at an 2, (1 being the best). I am really active. Besides running after 5 kids every day, I go to gym 5 days out of the week. I do an experienced level spin class 2 of the days, yoga 2 of the days, and I lift and do crew one other day. I have no physical ailments. I am strong, thin, and healthy. I do a pretty good job eating nutritious meals and snacks.

My spiritual well-being.... I would rate that a 2 also. I am a very centered, spiritual woman. I have a strong faith in my Father in heaven and Jesus Christ. I have a clear sense of purpose and belonging. I think my hang-up is that I need to read my scriptures more often and regularly. I am a slacker at that.

My psychological well-being is a 6. Um... Yeah.... Some days I pretty much want to throw in the towel and cry. I am so stressed out with this term in school. SOOOO much work with all the papers, blogging, tests, and of course reading!I believe my number 1 duty is to be a mom and wife. School really gets in the way of that. So it is a personal struggle for me. My husband also relocated us to Minot, ND from Toledo, Ohio because of his career. It is a bit of an adjustment. We live in an apartment now (not easy with 5 kids, 2 cats, and a dog). We have no yard for my kids to play. So, I have to say, “Go play in the parking lot” when I need quiet time so I can study. It is also an adjustment getting use to a new salary. Plus, we have renters in our old house that are always needing something fixed. It is a hassle to be a landlord. Anyway.... I don’t want to continue complaining. Lol. I can tell by my ranting on and on that it isall bottled up inside and screaming to get out. Apparently, I need a therapist too! Haha...

 Setting Goals !!!

Ok, for my goal in Physical well-being I would just like to remain healthy and I want a movie star good looks. Vain? Yes. Realistic? Anything is possible!

Spiritually, my goal is to get remain spiritually solid, but also add a consistent, daily regime for reading my scriptures.

Psychologically I am a mess with stress. I want my stress gone. The biggest factoring cause of that is school. So, my goal is to finish school soon, Next term is my last term before I graduate with a BS in Nutrition Science. My goal is to endure to the end.

In order to reach my goals: 1. Keep working out daily. 2. Read my scriptures daily. 3. Stay in school. Get good grades. To get good grades I need to read my assignments, do my homework and discussions to get them turned in on time, and stay positive about it. I am almost done!

Relaxing Meditation... YES PLEASE!

Let me just start by saying, "I LOVE TO MEDITATE"! It is just so relaxing and peaceful. It clears the mind, relaxes the muscles and just draws in all the positive energy around me.
This week's class assignment was to meditate using a guided imagery. But, the session was also a lesson in the power of the mind. And, let me tell how powerful it is! If anyone doubts the wonders that the mind can do, or the power of thought have them listen to this guided meditation.

Journey On

As, I obeyed the instruction in the meditation to shift the blood from my core into my arms I felt my arms get heavy and tingly. I felt my arm and hand get warm, especially my palms. It was very cool to experience.
I have experienced meditation many times in my life. I am never surprised and always grateful at the peace I feel from each experience. I always feel calm and warm by the end of each session. I love it so much that I go to yoga classes twice a week. I would go more, but it is only offered in my area that many times. Unfortunately, my instructor doesn't focus long on meditation, but what little I get I love.
In my last Kaplan class, I leaned a lot about meditation and the power of thought or suggestion. There were a few other guided meditations in it that I thought I would share here. Try them and enjoy!

The Mountain Lake       The Rainbow

Now, back to the notion on the power of the mind.... I am also no stranger to the idea of the power of the mind. I am a believer in subliminal activity and sound. I remember my mom giving me a subliminal tape that I would listen to every night in Jr. High School. I don't remember the title of it, but it focused on my self esteem and performance in school. Coincidental, that was the first year I ever got straight A's for the entire school year. That is when I became a believer in the power of the mind, because I don't consider myself a genius... lol. I have used subliminal CDs for my children and husband, as well. My kids are all very successful in school and sports. And, my husband used them before and during medical school. I think they are awesome. Here is the site that I have used. Check it out.

  Click Here