Unit 4, Loving Kindness Exercise

Listening to the Loving Kindness meditation was surprising to me.  It seemed easier to think of my love for that other person, and fully immerse myself in that experience.  Turning that feeling towards myself was not as easy.  It will take time and practice, for me to feel like I have done that successfully.   It did feel really good, though, and relaxing.  After listening to this, I actually had to take a nap!  I had had a full morning, in fact, but I was lulled to sleep by this exercise.

The mental workout that Dacher writes about is the practice of training the mind, daily.  In order to effect change from our minds, to achieve mental fitness, we need a regular workout, or practice.  The most important goal of contemplative practice is the “progressive development of an expanded consciousness and its healing capacities” (Dacher, 2006. p. 65).  Dacher also says that contemplative practice is “cross-training” for our body, mind, and spirit.  Our text addresses the practices of loving-kindness, and the subtle mind.   When we practice loving kindness and the subtle mind, through meditation and visualization, we will cultivate loving kindness and wisdom in our conscious experience.

Reference:

 Dacher, E. M.D. (2006). Integral Health: The Path to Human Flourishing. Basic Health Publications, Inc.

Blog Assignment, Unit 3

1.        Based on your reflections, and on a scale of 1 to 10 (ten being optimal well-being), where do you rate your A-physical well-being, B-spiritual well-being, C-psychological well-being? Why?

A – physical well-being: on my physical well-being, I would say I am at a 4.  I have a lot that I need to change, and I have pain on a daily basis, but no serious illnesses.

B – spiritual well-being: I am feeling like this would be a 6 out of 10.  I have the tools to do better, and I talk with others, but need to do more.

C – psychological well-being: Psychologically, I am feeling challenged right now.  I am at a kind of “crossroads” with work, and with my roles as a mother, wife, daughter, friend.  A little down on myself, and seeking help to cope with this.  I would say a 4.

2.        Develop a goal for yourself in each area (physical, spiritual, psychological).

Goal for the physical:  to lose 10 pounds in the next 30 days, to eat well during this time and get movement into my daily routine.

Goal for the spiritual:  make the time each morning to meditate for 15-20 minutes before starting my day, and to practice mindfulness and compassion

Goal for the psychological: to be able to use a new coping skill each week, and to write about it.  To use my existing support system, and to work on growing that network.

3.        What activities or exercise can you implement in your life to assist in moving toward each goal?

Physical: exercise 30-45 minutes each day, and keep a log of this.  Also, keeping a food log, as well, and being sure to get in ample amounts of fruits and veggies, and water each day.  Minimizing my eating out to 1x per week.  Sleep 8 hours each night.

Spiritual:  meditation, using affirmations or mantras throughout the day, reaching out to help others, even if it is just by listening. 

Psychological: Talk with others more, counseling, and taking time for myself.  Journalling about this work will help me, too.

4.        Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)

I listened to and participated in The Crime of the Century exercise.  It really made me feel good; calm and relaxed.  I don’t know if it was such a good experience because of the time of day (mid-afternoon, not hungry or tired).  I would definitely use this, again, to help me focus.  I found that it was very beneficial because my mind didn’t wander, and I was able to do what the recording was telling me to do.  This is one of the good things about using a guided meditation, it helps you stay on track.   

July 11th, 2013

I’ve always been interested in the mind/body connection and health.  I’ve gone through times when I am diligently working on my awareness of this, and other times when I’m trying to ignore it.  It is always something that is influencing my life experience, whether I acknowledge this or not.  While I finish college, I am working full-time at an administrative job, trying to fit in family time and other commitments, as well.  I find it very difficult to prioritize my own health, while meeting all my other obligations.  If I don’t take care of myself, however, I can’t take care of anything else, either.  This is the main challenge that I face right now.  It is important to me that I get enough sleep, healthy food, and exercise so that I can keep stress down.  I have learned that while I can’t control much of what’s going on around me, I can control my own reactions so that I decide how things will affect me.  Often it’s easier said than done.