Unit 10, Reflections

After reflecting on my Unit 3 blog post, I feel like I can say that my assessment at that time was pretty true, and has only slightly improved in the last few weeks. I feel as though I can genuinely say that overall I am in good health mentally, physically, emotionally, as well as spiritually. This is something that has been the core of my personality for as long as I can remember. I was raised to be string and self-reliant, yet also knew the importance of family and spirituality. For me I would say that my level of physical health could still be rated as an 8 or 9, with room to improve my strength and cardiovascular fitness. I continue to live a very physically active life, with regular exercise healthy meal choices and a medically good health status. My spiritual well-being has improved slightly to about an 8 out of ten as I feel that my efforts to reconnect with nature and my beliefs has benefited me. In the case of my psychological and emotional well-being I would say that I am at about an 8 or 9 as well. I continue to be a strong and self-aware individual with the ability to see the positive in nearly any situation. I was raised to believe that everything happens for a reason, and I truly still let that guide my views of life. As I said in unit 3, “I do not suffer from depression or PTSD as a result of my military service or as a result of my experiences as a firefighter/paramedic. I have a very good relationship with my friends and family and can easily talk about anything that is bothering me. I also pay close attention to my emotions and try to deal with them appropriately as they change. My training and expertise as both a combat medic and paramedic have prepared me well to recognize and manage the signs of mental illness, depression, anger, and remorse. As a result I feel that my acute awareness makes me uniquely prepared to handle the stresses of my job and life”. I do not feel that these aspects of my personality have changed in any way as I continue to draw from my experiences as a source of inner strength. I have continued to strive to improve myself as I previously laid out in unit three: my goals in each of these areas would be to continue to maintain my diet and exercise routine while also striving to improve my health and fitness, to pay closer attention to my spiritual beliefs and try meditation or some other form of spiritual exercise, and to continue to confront my emotions as they arise while also setting a good example for my son by striving to remain a kind, caring, and gentle man. Mainly I have spent more time reconnecting with nature as a source of spiritual and psychological health, which has benefited me greatly. In addition, this course has truly fostered my inner peace and taught me the importance of patience. Although it was tough to open up about my experiences in the last two years which have brought me much pain and unhappiness, I feel as though I have come through a stronger and more in-touch individual. I feel that this newly found feeling of inner peace and patience has already helped me to be more accepting of others and more willing to understand where people are coming from before making up my mind.

Unit 9... The Big Finale

Well here goes! this is it, my final project. Thanks to everyone for your input and for taking the time to read it.

1. Introduction:

            As a professional in the fields of health and wellness it is critically important to develop yourself psychologically, spiritually, and physically. By attending to your own personal development in each of these aspects to integral healing, one can begin to truly understand and attend to the needs of the people who seek your help. Psychologically it is imperative to pursue a state of higher consciousness and flourishing for several reasons. First of all improving our psychospiritual connection will benefit us in profound ways. By attending to our psychological happiness, and ensuring that our needs are met, we can avoid feelings of depression, mental illness, and premature disease. This reason alone is sufficient in that it ensures that we have the proper mindset, and a witnessing mind which is free of negativity and distraction, thereby allowing us to objectively and calmly attend to the psychological needs of our clients. Another significant motivating factor for exploring psychological flourishing is that it is the one area of our development which can precipitate our entire movement towards health, and wellness, calm abiding, and higher consciousness. Clarity of mind will allow us to consider each of our needs and rid our lives of psychological stress, and the physical effects caused by it, by achieving a witnessing, and calm-abiding mind.

Spiritually it is also of great consequence to attend to your own needs and feelings of enlightenment. The spiritual needs of the practitioner must be fully satisfied before the needs of the client can begin to be addressed. To serve as a spiritual leader and example for our clients, we must achieve a state of spiritual connectivity with our faith and belief systems first. This is a critical factor in that it both gives us credibility and allows us to serve properly. Many of our clients will turn to us with concerns which contain mental, spiritual, and physical properties. In order to both recognize and understand these concerns, we must have achieved a place of tranquility of mind and soul beforehand.

Lastly, it is also imperative that we strive to achieve physical health through the pursuit of a healthy life. Our clients look to us not only for advice and guidance, but also as an example of how to achieve health and wellness. The pursuit of physical health will benefit us, and our clients in several ways. By cleansing the body of toxins and freeing ourselves of the burdens of physical illness we can truly begin to free the mind of distractions, thereby allowing us to truly consider the needs of others. Additionally, living as an example of physical heath will truly influence our clients to strive for improvements in their own lives. This fact will allow us to truly impact our clients in that it provides the practitioner with credibility when they advise the client to improve diet and implement exercise plans, as well as allowing the practitioner to speak from a place of personal knowledge about physical health and wellness. These topics are extremely important considerations for all health and wellness professionals because they will allow us to bring our patients to a place of true healing and health which incorporates the entire person and not just the physical.

Personally I have much work to do to be able to serve others in a role as a health and wellness professional. Although I currently work as a healthcare professional and possess the necessary knowledge to medically treat my patients, I do not feel that I can truly serve as a role model for health and wellness. There are several areas where I must continue to strive to improve, prior to reaching a state of personal flourishing and wellness. I find that there is much by way of psychological healing that I must attend to as I move forward on my path to health and wellness. The strife and depression which has impacted my life over the last few years has changed me physically and mentally. By making positive change in my life, both in terms of removing negative influences and by recommitting myself to the pursuit of goals, I have begun to climb out of the depths which I had sunk to. I have truly begun to see the light and feel a sense of peace and inner tranquility during the last three months of my life since I made positive change. Additionally, my physical health has significantly improved since reintroducing a diet and exercise plan into my life. This single factor has had more positive influence on me than any other aspect of the changes I have made. I truly feel mentally and emotionally more stable when I exercise and address stress in a physical way. My continued pursuit of these needs, as well as all of the other aspects of integral healing, will continue to lift me up to my final goal of happiness and calm-abiding.

2. Assessment:

My personal psychological, spiritual, and physical health is of the utmost importance in my life currently as I continue to strive to achieve my goal of wellness. Although I would consider myself to be a well-rounded and strong individual with a good support system, I feel that there is room for significant improvement in these areas. Psychologically I feel that I have not reached the balance which I desire in my life. I would rate my psychological health as about a 5, with 1 being complete depression, and ten being comprehensive happiness. Some days I feel as though I am riding high, at the pinnacle of my happiness, where-as other days I feel overwhelmed and stressed. I feel as though I am emotionally stable and strong, yet I still feel that I could benefit from the support and love of others. By attending to my own personal mental health and happiness I feel that I can rid myself of the dependence on others for feelings of esteem and happiness. Spiritually I would rate myself at a 7, with 1 being emptiness and 10 being total spiritual connectedness and fulfillment. I am a spiritual, yet not religious person, in that I get my feeling of spiritual fulfillment from my connection to nature and family. I have a nurturing family and a wonderful relationship with my son, which gives me much strength and fulfillment. I also feel most at peace when I am in the presence of the power of nature, such as I feel when I am by the ocean. I simply need to devote more time to this aspect to reach a state of total satisfaction and spirituality. Physically I would also rate my health as a 7, with 1 being illness and disease, and 10 being strength, agility, and freedom from pain and illness. I exercise three to four times a week and try to choose healthy dietary options whenever possible. I feel that diet is the one area where I could improve my physical health. By striving to rid my diet of alcohol, and unhealthy foods, I feel that I will reach my best possible physical health.

3. Goal development:

Moving forward I plan to implement several changes into my life so that I can reach my goal of health and wellness. Psychologically I plan to devote at least an hour, two nights a week to the practice of mindfulness meditation. Although my schedule rotates and changes each week at the fire department, which makes it difficult to identify consistent days and times for this goal, I know the my personal commitment to improving my health and happiness will motivate me to adhere to this plan. I truly feel that this will help me to rid myself of much of the stress and negativity which has plagued me for the last few years. Additionally, I plan to set aside one day a week to spend reconnecting with nature by making trips to the ocean or hiking in the mountains which both are in proximity to my home. This will not only benefit me psychologically, but also spiritually and physically. I find that by engaging in activities which bring me in contact with nature, such as hiking, cycling, rock climbing, or surfing, I feel enormous psychological and spiritual fulfillment. Additionally, the physical exertion which accompanies these activities helps me to improve my physical health and wellness as an additional benefit. I also plan to spend time reconnecting with my loved ones through weekly family nights as a way to improve my spiritual health, which has always been a practice for me. The hectic schedule of school, work, and other commitments, has interfered with this routine at times over the last two years. By finishing my degree in the next few weeks, I will once again have the time to devote to this aspect of my health. Aside from the team sports and exercise routines which I currently practice, and my strategy to reconnect with nature through additional outdoor activities, my plan to improve my physical health will include a commitment to improve my diet. By choosing healthier options which are low in calories, fats, processed sugars, and high in nutrients such as protein, I will begin to feel the sense of wellness which has been missing for the last few years. Although this will require a proactive approach to purchasing and preparing meals, I feel that the additional time which will come from finishing my degree will afford me the ability to shop more carefully and plan for weekly meals as opposed to grabbing food on the go.

4. Practices for personal health:

As I stated above, there are numerous strategies which I plan to implement in my life to foster growth in my physical, psychological, and spiritual health moving forward. Physically, I plan to continue to play hockey two to three nights a week as I have done for the last five years. I have found it easy to commit to this routine as I both thoroughly enjoy the game, and I feel a responsibility to my teammates as the starting goaltender each winter and summer season. This particular activity is one which motivates me both physically and psychologically. I feel the constant desire to improve my abilities and skills as a player so that I can compete at the highest possible level. As a result, my desire to maintain a diet and exercise plan that supports this goal remains strong. Additionally, the camaraderie and exhilaration which I feel from playing this sport has been one that has helped to support my mental health for a number of years. As a second component of this plan to maintain my competitiveness and physical abilities, I plan to implement a nutritional plan that supports my physical endeavors. I plan to reduce my calorie intake each day to a level that balances the need for energy with my desire to improve my physique. This is a goal that can be accomplished simply by reducing the amount of processed food that I consume each day. By adding more fruits and vegetables to my diet, as well as choosing foods that are high in protein, low in fat calories, and low in saturated fats, I will begin to rid myself of the excess body weight and unhealthy cholesterol which hinders my ability to perform at a high level. Additionally, I plan to hydrate more regularly by drinking water in accordance with accepted standards. By consuming at least six 8oz. glasses of water each day, my body will be able to process the foods I consume more effectively, and I will become less dependent on caffeine as a source of energy each day. A second practice which I plan to implement as a way to improve my physical health is to attend yoga classes once a month. I have practiced yoga in the past and found myself both surprised and pleased to learn of its physical and spiritual benefits. I found that yoga not only helped me to lengthen my muscles and strengthen my core, but also significantly improved my flexibility. The improved flexibility alone was a motivating factor for me as an ice hockey goaltender. Although I would like to attend yoga classes more regularly, the expense and inflexibility of class time and availability has made it somewhat prohibitive for me. I feel that with monthly practice I will be able to become more familiar with the correct poses, form, and philosophies of yoga, thereby allowing me to practice yoga in my own home with the assistance of a video guide.

            Psychologically I plan to implement a regular routine of mindfulness meditation through the use of a meditation CD or audio file as a guide. The experience of this course has taught me that the use of a guided relaxation audio file truly helps to facilitate the transcendence of mind and body during the practice of meditation. By allowing myself to listen to the calming sounds of nature, and by following the instructions of an experienced practitioner, I will be more able to relax my mind and rid myself of distracting thoughts. During the time I plan to set aside each week, as I described above, I plan to find a comfortable place to sit as I listen to the audio file or CD. By finding a tranquil and comfortable place to practice, I can concentrate on reaching a witnessing and calm-abiding mind without external distractions. Additionally, the introduction of comforting smells, such as candles or incense, will help to relax my body so that I can free my mind of stress. A second strategy which I plan to implement as a way to foster improved psychological health is to devote at least eight hours every night to sleep. I truly feel that this strategy will have the most significant effect on my overall wellbeing as I have struggled with insomnia as a side-effect of my increased stress levels for the last two years. I find that I tend not to allot enough time each night to restful sleep, as I routinely find myself burdened with tasks that I did not complete throughout the day for a variety of reasons. I have already begun to implement this plan as I have recently sought treatment for insomnia through medication prescribed by my primary care physician. However, in order for this plan to be fully successful I must begin to devote adequate time each night to sleep. Additionally, I need to build a more consistent sleep schedule into my life as this will help me to enter into consistent circadian rhythm that fosters sleep. By setting reminders for myself each day as a “notification of bedtime” I feel that I will be more likely to go to bed at a more consistent and healthy hour.

My spiritual health is one aspect of my life where I feel that simple practices can help me to truly reconnect with my belief system and feel more at one with life. I have always felt the most connected to my belief in god and my spirituality when I am surrounded by nature. I truly believe that it is the best way to connect with my creator. I have spent the majority of my life living within ten miles of the ocean, and have always felt the draw of its energy calling me. For me, the power of God is best represented in the power and wonder of the forces of nature. My plan to reconnect with this belief system is to set aside time each week to travel to the ocean and contemplate just as I frequently did during my youth. I feel that this would also be a good place to practice mindfulness meditation as well. In the presence of the ocean I always feel so insignificant, yet also so very cleansed and at peace. It is as though all of my problems and concerns are dwarfed by the power of the ocean. The sea air also helps me to breathe more easily, and cleanse my mind of the distractions and stress that hinder my ability to reach inner peace. Allowing my mind to block out the distractions of life for just an hour a week, while sitting in the presence of the ocean, is something which likely will help me to feel a sense of spirituality that has been missing from my life for several years. I also feel that incorporating the practice of yoga into my journeys to the ocean may be a way to further foster my spiritual and mental fitness. There are a number of studios in my area which offer beach yoga courses each month. By signing up for one of these classes each month, I feel that the connectedness and tranquility that I experience when near the ocean may help to make yoga a spiritual practice as well as a fitness regimen for me.

5. Commitment:

Over the next six months, as I move forward in my pursuit of a sense of health and wellbeing, it is imperative that I continue to assess my progress as a motivator. This course has offered a weekly stimulus, as well as a system of support and assessment for my progress in integral health. In order to continue to make gains in my mental, physical, and spiritual health, I must continue to challenge myself. One of my plans to continually assess and reflect upon my progress is to continue to post my experiences in my blog journal. The blog has been a stress-free means of working through my thoughts and experiences as I have grown throughout the semester. These experiences will continue to serve as a motivating force that propels me towards continued progress, both personally and professionally. Physically, I will be able to gauge my progress each month by relying on my nutritional guide and digital application on my phone. I have utilized this tool in the past as a way to track my weight loss, exercise routine, dietary statistics, and personal physical progress. The app also has the option to add personal notes about a particular day, routine, exercise, or whatever else I would like to journal about as a motivating factor. By having such an app at my fingertips each day I feel that it will be far easier to stick with my routine and continue to make progress. Another way that I will be able to assess my commitment is through my success in hockey. Since a major part of my physical health plan is to maintain and improve my skills and abilities on the ice, I feel that tracking my personal success and performances will be a key motivating factor. Spiritually, I feel that by incorporating the journaling activity as a way to reflect on my feelings after reconnecting with nature, I will be able to better track my commitment and progress. I also think that by signing up for an organized event such as the beach yoga classes, I will feel much more compelled to attend regularly. The motivation of having fellow classmates as a support mechanism, in conjunction with the support offered by an instructor, is something that helps to ensure continued success.

Unit 8 Blog.. tame your brain

For me I found that the Subtle mind exercise and the practice of meditation were the most helpful, and the ones that I am most likely to continue to implement in my life. Although it took me a while to get used to the idea of meditation, I find that it has really begun to make a significant difference in my ability to manage stress and regain harmony in my life. I find that some of the less intense meditation styles, ones that don’t require completely drinking the cool aid such as mindfulness meditation, are the ones which I can easily adapt to. I like listening to calming music and nature sounds while focusing on cleansing thoughts or on an image which brings me peace. This is why I found that the subtle mind exercise was one which I could follow as well. It was the simplest of the exercises, and did not require envisioning too many far-fetched concepts or images (such as like shooting out of anyone’s head!). I like that it caused me to focus on my breathing and on pushing out all negativity from my mind. I feel that these practices are one which I can continue to implement into my life moving forward. I think that by taking a few minutes at night, before bed, I will be able to stick to a regimen of regular mindfulness. I have even begun to reframe my thoughts and recall some of the music when I am having a particularly aggravating experience (like driving in rush-hour) which has truly helped me to remain more calm and aware.

Meeting Aesclepius

Well this meditation stuff is starting to get a little bit easier for me and I found that with this week’s exercise I was able to really “let go” and allow myself to visualize the message and follow the steps through to the end. For me, there have been many people who I would consider to be a mentor or “wise man”, but I decided to focus on my grandfather this time. Being around him throughout my entire childhood, I have always found him to be a source of guidance, knowledge, and peace in my life. I unfortunately lost him to after-effects of kidney failure on Christmas eve in 2006. So sitting and visualizing him next to me, guiding me, was something that brought me great peace, but also some sadness as I truly and deeply miss his presence and his guidance. I could really use him at this point in my life with all of the turmoil.

As far as the statement “One cannot lead another where one has not gone himself”, I feel that it means that you really should look inward before you criticize others. The old statement “people who live in glass houses shouldn’t throw stones” is one which I feel relates directly to the above mentioned statement. You have to begin to foster mindfulness and positive thoughts before you can truly help others. You also have to rid yourself of negativity and poor choices before you should ever judge another. In the field of healthcare I feel that this statement could be applied in the sense that you need to set a positive example for those who you treat and interact with. How credible is a cardiologist who smokes and weighs 300lbs? I feel that just possessing the knowledge is not enough. People follow leaders who they feel embody what they preach. It gives credence and value to what they say. Personally I try to embody this both as a paramedic and as an educator. I feel that I am tasked with setting an example for people just entering my field, and it also places faith in members of the community if I am physically fit and capable to handle any task at hand.