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.
I think you have set good goals for yourself and have picked good activities to help you achieve them. I have found that exercise helps me feel better, just figure out what you enjoy and then it will be something you want to do instead of something you need to do. I am not sure how you plan on doing your food log but I use a free app on my phone called My Fitness Pal it is easy to use and helps me stay on track.
ReplyDeleteHi Laurie,
ReplyDeleteYou really have done a nice job on your blog. You included some wonderful goals for yourself. Your ratings are very similar to how I rated myself. I think it is great that you want to keep a food log. I have found that when I keep a log I stay on track so much better. I know that will help you as well. Good luck with all of this! I also enjoyed the relaxation exercise. I was able to relax completely and even fell asleep briefly and had to restart the audio again. It was nice to take that time out of my day for some solitude. I will do that again! Thanks for sharing!
~Sherrie
Laurie,
ReplyDeleteThe first step in achieving your goals is identify where in your life you want or need to improve. You have done a great job in not identifying your target areas but you have also set realistic goals. Now all you nee to do is stick to your plan. Keeping a food log for a weight loss goal is a great idea. I use "fitness pal". When I first started, I was amazed to realize how many calories certain "innocent looking food" (LOL) had.
Good luck on your journey.
As for the meditation piece, I had never done guide relaxation and now I know why... I did not like it at all. I found the voice too distracting... I would have preferred just the background music.
Great blog.
Browny.