I hope this BLOG finds you all doing well.
This week I wanted to quickly reflect back over the past 10 weeks -- specifically to explore what has changed (if anything) in my personal assessment of my psychological, physical, and spiritual well-being.
In the beginning of the course, I provided the following self-ratings on a 1-10 scale with 10 being the highest.
Physical well-being -- 4.5
Spiritual well-being - 7
Psychological well-being - 8
Roughly 7 weeks later, I have some new scores:
Physical well-being -- 4.5
Spiritual well-being - 8
Psychological well-being - 8.5
As you can see -- there have been some changes...and if I were *really* honest, I might even say that my physical well-being should actually be a 4 now. The growth I have experienced within the course has definitely been spiritual and psychological. I have found my relationships to be deeper and my overall outlook to be happier. I probably have more "balls in the air" right now than I have had in a LONG TIME -- but even in the midst of all of the work (and potential stress), I have (for the most part) been able to remain at peace and approach everything in a positive manner. Of extreme importance to me is that I have been able to *really* connect with my family and to make the time needed there for all of us...
What has suffered? Well - my health. While I am now meditating twice a day and have found TONS of resources for psychological and spiritual growth, I have not exercised the same approach for my health. In fact, I am sad to say I am perhaps in worse shape (from a health perspective) than I was at the beginning of the course. I am exploring the "why" now-- but am also slowly beginning to focus on how I can best make a change (and what this means to me...).
Roughly seven weeks ago, I offered the following in terms of goals:
"I have modest goals in each area...I want to become even more accepting of self (regardless of weight and physical conditioning) and in doing so also become more open and accepting of others. At the same time, to enhance my spiritual and psychological goals, I know that daily physical exercise and my Qi Gong breathing exercises are needed...small steps forward.
30-1 hr exercise
30 min twice a day breathing exercises/meditation
1 hr of "play" with the children"
I believe my folly here was two-fold. The first was the goals were too small...and didn't offer me the challenge/diversity needed to capture my attention and involvement. Let me be fair though...I have far exceeded my goals as listed in a couple of areas -- I play with the kids *at least* an hour a day and I have been practicing breathing exercises and meditation. Where I have fallen short is the cardio and strength training needed and also eating a balanced/healthy diet. The second mistake is that I have yet to really engage/commit to the change needed in this area. Until the mind is ready and "in charge" - then nothing else really matters. To that end, I have not made the personal internal shifts needed.
As mentioned before - I am focusing on the "why" right now...and in the meantime and beginning to develop a plan for how to move towards the desired health. I know this plan will change as I come to terms with the "why" --> but at least it offers a foundation on which to build. I have engaged a trainer (who I can barter with for fees) and am taking energy and neuro-linguistic training classes...all designed to help develop me towards health, happiness and wholeness.
In closing, I believe this course has had a significant impact on my personal health and wellness due to the meditation and loving-kindness exercises. I have seen a clear shift in my own approach to people and opportunities and as a result of the changes in me....I have noticed changes in others and the way they interact with me. (It is nice to have the "double-shift" where perception of another changes AND they actually change as well :-))
I have to admit that upon receiving the Integral Health book, I read it cover to cover in the first week...I appreciate the ideas offered and am definitely moving forward on the path to health, happiness and wholeness as Dacher suggests.
Through the self-exploration and learning, I believe that I have also started being of greater service to my clients. Not only do I have new information to share...but the application of the exercises for my clients has helped in their own growth and development.
So - this course has provided knowledge, inspiration and daily exercises. Together the mental training and the psychological boost have also aided in my goals of physical recovery/health. I look forward to future classes on the topics and to progress NOT perfection!
All my best - David
Friday, April 9, 2010
Tuesday, April 6, 2010
A Personal Assessment and Plan...
http://docs.google.com/Doc?docid=0AdkSedV17tiqZGNmdGtqcjNfMmM3YnF3a2d6&hl=en
This is the link to my final assessment and plan to move towards health, wholeness and happiness. I look forward to comments from all!
Take Care - David
This is the link to my final assessment and plan to move towards health, wholeness and happiness. I look forward to comments from all!
Take Care - David
Thursday, March 25, 2010
A few of my favorite things...
When I started my Blog tonight thinking about what exercises this term have been the most beneficial, for some reason the song "A few of my favorite things..." started playing in my mind
Raindrops on roses and whiskers on kittens
Bright copper kettles and warm woolen mittens
Brown paper packages tied up with strings
These are a few of my favorite things
Perhaps it is because SPRING is here and while growing up my mother would watch The Sound of Music year in and year out....AND perhaps because a couple of the exercises have indeed become some of my "favorite things."
It could also be that just like that I have started to find more joy and appreciation as well...
The reason? I believe the word is GRATITUDE and the exercise is Loving-Kindness. I have practiced this exercise each night and every morning and have found a profound difference in my appreciation of others and my own lowered stress levels. Couple this exercise with some deep breathing based meditation and I have seen myself with more energy and a renewed sense of purpose.
I will definitely continue these exercises on a daily basis -- not only are they part of my "mental training" to help move towards calm abiding...but the "side-effects" of lower stress and improved attitude are wonderful!
Just this morning I was confronted with what could have been a stressful "opportunity" in my new job...focusing on my breathing and choosing my attitude though -- I was able to work through the process and find a result that is better than I ever expected :-)
Looking forward to hearing about the experience of others!
Take Care and have a GREAT week - David
Raindrops on roses and whiskers on kittens
Bright copper kettles and warm woolen mittens
Brown paper packages tied up with strings
These are a few of my favorite things
Perhaps it is because SPRING is here and while growing up my mother would watch The Sound of Music year in and year out....AND perhaps because a couple of the exercises have indeed become some of my "favorite things."
It could also be that just like that I have started to find more joy and appreciation as well...
The reason? I believe the word is GRATITUDE and the exercise is Loving-Kindness. I have practiced this exercise each night and every morning and have found a profound difference in my appreciation of others and my own lowered stress levels. Couple this exercise with some deep breathing based meditation and I have seen myself with more energy and a renewed sense of purpose.
I will definitely continue these exercises on a daily basis -- not only are they part of my "mental training" to help move towards calm abiding...but the "side-effects" of lower stress and improved attitude are wonderful!
Just this morning I was confronted with what could have been a stressful "opportunity" in my new job...focusing on my breathing and choosing my attitude though -- I was able to work through the process and find a result that is better than I ever expected :-)
Looking forward to hearing about the experience of others!
Take Care and have a GREAT week - David
Sunday, March 21, 2010
Asciepius and leading others...
Hello! I hope this post finds all who read it doing well :-)
This week has been BUSY -- but I have managed to find the time to meditate at least 20 min each day and the results have been wonderful. Even though I have been somewhat stressed by my new job, clients, school, etc. --> in the middle of what could be a storm, I have indeed found the calm. My mind has been restful and I have been able to choose my responses and be open with others. In continued daily practice, this mind exercise leading to calm abiding contributes directly to my mental health...and through the reduction in stress, offer indirect benefits for my body as well.
The Asciepius exercise for me was a great chance to connect again with my grandfather who acted as my guide. The water in the background was relaxing and ask I focused on the energy/light coming from my grandfather to me...I was able to recognize and connect with my inner guide. For me this is touching on several levels...the first is that it signified for me that my grandfather is always with me even though he passed away almost 20 years ago. The second is that my inner guide has potential that I have just begun to realize and leverage for my own personal growth and development. I believe too often people look for a teacher outside themselves...when in reality, they already possess all of the knowledge needed -- if they will only pay attention and listen.
This idea leads me to an interesting response to the statement "One cannot lead another where one has not gone himself" -- I disagree.
I believe that at the essence of personal development, it is the individual themselves who make the changes and grow. I offered similar thoughts in response to Mille's excellent blog. There are many examples - in sports, I cannot do hurdles to save my life...but I know the correct form and have taught and coached many young athletes who perform quite well. In coaching, I work with lawyers, doctors, CEOs and even NASA scientist who all have expertise far outside my own -- but by being aware and attentive, I am able to coactively coach them to new levels of performance.
With respect to health and wellness professionals -- I believe the same idea holds true. After all -- does that suggest that a oncologist cannot help a patient through cancer unless they have had cancer themselves? (By the way -- I've have several oncologist during my own battle with cancer -- one had cancer and was a survivor and the other two have not had the disease. My experience with the cancer survivor was actually not as powerful as some of the others -- why? I didn't need someone who had cancer previously (and so might focus on themselves or their own experience) -- I did need someone to be where I was...and to help me how they could.
With that said - I do believe that a health and well professional has an obligation to SELF (not clients) to continue developing health psychologically, physically, and spiritually. By modeling the way, the health and wellness professional can be of service -- but even an overweight doctor can provide the leadership and encouragement needed for a patient to change. Just as leadership begins with leading yourself, to best help a client... a health and wellness professional should start with themselves. However -- even if the journey to full person development has not been completed (or even started) -- this doesn't mean that we can't still be of service to others in their own development. In the end, we are but a guidepost...it is the individual who is doing all of the work :-)
Have a WONDERFUL week!
David
This week has been BUSY -- but I have managed to find the time to meditate at least 20 min each day and the results have been wonderful. Even though I have been somewhat stressed by my new job, clients, school, etc. --> in the middle of what could be a storm, I have indeed found the calm. My mind has been restful and I have been able to choose my responses and be open with others. In continued daily practice, this mind exercise leading to calm abiding contributes directly to my mental health...and through the reduction in stress, offer indirect benefits for my body as well.
The Asciepius exercise for me was a great chance to connect again with my grandfather who acted as my guide. The water in the background was relaxing and ask I focused on the energy/light coming from my grandfather to me...I was able to recognize and connect with my inner guide. For me this is touching on several levels...the first is that it signified for me that my grandfather is always with me even though he passed away almost 20 years ago. The second is that my inner guide has potential that I have just begun to realize and leverage for my own personal growth and development. I believe too often people look for a teacher outside themselves...when in reality, they already possess all of the knowledge needed -- if they will only pay attention and listen.
This idea leads me to an interesting response to the statement "One cannot lead another where one has not gone himself" -- I disagree.
I believe that at the essence of personal development, it is the individual themselves who make the changes and grow. I offered similar thoughts in response to Mille's excellent blog. There are many examples - in sports, I cannot do hurdles to save my life...but I know the correct form and have taught and coached many young athletes who perform quite well. In coaching, I work with lawyers, doctors, CEOs and even NASA scientist who all have expertise far outside my own -- but by being aware and attentive, I am able to coactively coach them to new levels of performance.
With respect to health and wellness professionals -- I believe the same idea holds true. After all -- does that suggest that a oncologist cannot help a patient through cancer unless they have had cancer themselves? (By the way -- I've have several oncologist during my own battle with cancer -- one had cancer and was a survivor and the other two have not had the disease. My experience with the cancer survivor was actually not as powerful as some of the others -- why? I didn't need someone who had cancer previously (and so might focus on themselves or their own experience) -- I did need someone to be where I was...and to help me how they could.
With that said - I do believe that a health and well professional has an obligation to SELF (not clients) to continue developing health psychologically, physically, and spiritually. By modeling the way, the health and wellness professional can be of service -- but even an overweight doctor can provide the leadership and encouragement needed for a patient to change. Just as leadership begins with leading yourself, to best help a client... a health and wellness professional should start with themselves. However -- even if the journey to full person development has not been completed (or even started) -- this doesn't mean that we can't still be of service to others in their own development. In the end, we are but a guidepost...it is the individual who is doing all of the work :-)
Have a WONDERFUL week!
David
Sunday, March 14, 2010
Loving Kindness and Assessment
Dacher offers a wonderful meditation exercise:
May all individuals gain freedom from suffering.
May all individuals find sustained health, happiness, and wholeness.
May I assist all individuals in gaining freedome from suffering.
May I assist all individuals in finding health, happiness, and wholeness.
Long ago I made the decision that I wanted to be of service to others. As someone who has (from time to time) found themselves in leadership positions...I practice the concept of servant leadership. As stated in the movie Eli -- do for others more than you do for yourself. This is a hard concept...many believe that this style of leadership is weak and does not hold people accountable...I suggest instead that this style of leadership is strong and holds people even more accountable (to themselves). As I consider the meditation offered above, I am reminded in the last two lines of the commitment I made to being of service to others in helping them to reach their full potential and to be happy, healthy and whole. Upon reflection of the first two lines, I am reminded that I need to include myself in this same pursuit...
As mentioned in other discussions and posts, the inclusion of self is sometimes the hardest -- the reason? To include yourself in this goal requires a feeling of worth, and forgiveness. It is often easy to forgive others...but is difficult to give yourself the same courtesy.
The meditation is WONDERFUL as it helps open the heart to others. When using the words to turn the focus inward, it can also be revealing as it leads to a true evaluation of self.
Which leads me to Dacher's Integral Assessment. Using the Integral approach to understand where I am in my growth and how to focus energy for further development is energizing. Over the past two years, I have worked hard to let my ego die and instead ask how I can be of service. This path has been more difficult then I would have thought -- and even now I can sense moments of inward focus and feelings of victimazation instead of holding myself accountable and transforming an event.
When considering how to best focus my own energy, I am aware of Dacher's words that "Integral health does not require that we develop fully in every way" (p. 111). Even with this concept in mind, I know that while full development in *every* category may not be required...due to the connection between each aspect of self, there is also a "base level" needed. In the four quadrants, my current focus in on fitness/nutrition and family with additional special focus being given to mind/spiritual development along the cognitive and conative areas of focus.
I believe that much of the needed knowledge is already internal...and so the challenge will be learning to listen and to fully leverage the gifts I have been given. Having gone through open heart surgery and survived cancer (and chemotherapy -- amazing that the cure for a disease is sometimes as bad as the disease), I see these medical episodes as gifts for my own development. Each one being a "wake up" to deeper levels of personal understanding and growth...
So -- the work continues! If forced to select a specific focus, then it is on the body. My body must become stronger as I seek to more fully develop the mind and the spirit. Just like three legs of a stool...all must be functional and development or the result is that the stool falls over.
Have a great week!
David
May all individuals gain freedom from suffering.
May all individuals find sustained health, happiness, and wholeness.
May I assist all individuals in gaining freedome from suffering.
May I assist all individuals in finding health, happiness, and wholeness.
Long ago I made the decision that I wanted to be of service to others. As someone who has (from time to time) found themselves in leadership positions...I practice the concept of servant leadership. As stated in the movie Eli -- do for others more than you do for yourself. This is a hard concept...many believe that this style of leadership is weak and does not hold people accountable...I suggest instead that this style of leadership is strong and holds people even more accountable (to themselves). As I consider the meditation offered above, I am reminded in the last two lines of the commitment I made to being of service to others in helping them to reach their full potential and to be happy, healthy and whole. Upon reflection of the first two lines, I am reminded that I need to include myself in this same pursuit...
As mentioned in other discussions and posts, the inclusion of self is sometimes the hardest -- the reason? To include yourself in this goal requires a feeling of worth, and forgiveness. It is often easy to forgive others...but is difficult to give yourself the same courtesy.
The meditation is WONDERFUL as it helps open the heart to others. When using the words to turn the focus inward, it can also be revealing as it leads to a true evaluation of self.
Which leads me to Dacher's Integral Assessment. Using the Integral approach to understand where I am in my growth and how to focus energy for further development is energizing. Over the past two years, I have worked hard to let my ego die and instead ask how I can be of service. This path has been more difficult then I would have thought -- and even now I can sense moments of inward focus and feelings of victimazation instead of holding myself accountable and transforming an event.
When considering how to best focus my own energy, I am aware of Dacher's words that "Integral health does not require that we develop fully in every way" (p. 111). Even with this concept in mind, I know that while full development in *every* category may not be required...due to the connection between each aspect of self, there is also a "base level" needed. In the four quadrants, my current focus in on fitness/nutrition and family with additional special focus being given to mind/spiritual development along the cognitive and conative areas of focus.
I believe that much of the needed knowledge is already internal...and so the challenge will be learning to listen and to fully leverage the gifts I have been given. Having gone through open heart surgery and survived cancer (and chemotherapy -- amazing that the cure for a disease is sometimes as bad as the disease), I see these medical episodes as gifts for my own development. Each one being a "wake up" to deeper levels of personal understanding and growth...
So -- the work continues! If forced to select a specific focus, then it is on the body. My body must become stronger as I seek to more fully develop the mind and the spirit. Just like three legs of a stool...all must be functional and development or the result is that the stool falls over.
Have a great week!
David
Tuesday, March 9, 2010
PowerPoint posted in the Doc Share Forum within the Course
Team - I hope this post finds you all doing well. I have loaded my PowerPoint to the Doc Sharing area of the course...please take a look and let me know what you think.
LATE BREAKING NEWS....
I also figured out how to post the file within Google Docs :-) The Link is below
http://docs.google.com/leaf?id=0B9kSedV17tiqMGUyNWY4YTktZDZjMC00NjIyLWE1YjgtZTY1NGZjM2RhNjcx&hl=en
Take Care - David
LATE BREAKING NEWS....
I also figured out how to post the file within Google Docs :-) The Link is below
http://docs.google.com/leaf?id=0B9kSedV17tiqMGUyNWY4YTktZDZjMC00NjIyLWE1YjgtZTY1NGZjM2RhNjcx&hl=en
Take Care - David
Saturday, March 6, 2010
Loving-Kindness versus Subtle Mind....which is better?
I hope this blog post finds you all doing well!
In this week's blog, a quick comparison of the Loving-Kindness versus the Subtle Mind exercise...which is better?
Well..in a tribute to Dick Clark's American Bandstand, let me first offer that neither exercise had music with a great rhythm which made it hard to dance. (Not that I dance well when the music DOES have a great rhythm...but that's another blog post :-)) Both tracks also seemed to have a defect in that at times there was a loud static noise during the exercise. In the Loving-Kindness track, it was easy to overlook and hardly noticed. In the subtle mind exercise, the noise was loud, ongoing, and unfortunately began just as I started to reach internal calm. Perhaps the noise was a test...for if I *had* truly reached that internal stillness within the mind -- would I have even noticed (or been jolted by) the noise? Something to ponder....
For me, the first exercise - Loving-Kindness exercise was one that allowed me to "open up" and embrace others with loving intention. It helped me recognize the connection between each of us in a positive light and in doing so lose part of the ego/self in the process. It was VERY relaxing and as I opened my heart and mind to the connection, I felt the warmth of the interconnectedness myself.
Before the track error and loud noise, the subtle mind exercise was also relaxing --but instead of focusing immediately upon others, the exercise started with a technique to use awareness of the body to calm the mind. This too was VERY relaxing...and as I have continued the practice without the track (I found that ultimately I was led back to the feeling of being connected, but this time it was without thought -- just enhanced awareness and complete calm.)
In the end, loud noises aside, I believe that the results of the two exercises are more alike than not...they are just different ways to reach the same place. One begins with a calming of the mind, the other moves with the openness of the heart. Both are beneficial mentally and also physically as I definitely felt energized (even when the exercise was done with the loud noise...in that case though, it was the JOLT that woke me up ;))
Considering theses exercises, it is easy to wonder about the connection between the spiritual, the physical and mental wellness? Let's look at a couple slices of the Orange to consider
In my lifetime, I have seen others (and at time guilty myself) of striving towards wellness in one slice of the orange (like trying to be healthy, lose weight) and quite honestly in doing so, I neglected the other areas of the whole.
I believe that we are both spiritual and physical beings...and to fully embrace this all areas of our live (as captured in the orange above) need to be considered and in balance. As a cancer survivor, the physical slice is one of great concern -- but in the end, the goal here is to not only be free of disease, but to be healthy/whole such that I am able to experience life and play with my growing children. I have been to the place where the body was so weak, that little else is possible....it is not a place I want to go to again.
For me, the aspect of mental wellness is critical. It is not only being open to new ideas and possibilities, but as the mind creates, the body manifests. I've had clients who had misaligned self-concept and reality...for instance, the grown woman who weighs 85 lbs and still believes that she is "fat."
IMHO, having mental and physical wellness are the foundational elements needed to reach and fully experience spiritual wellness. Spiritual wellness is where we as individual and unique humans begin to lose some of the ego, and the distinction between each of us becomes fuzzy so that we realize that we are all connected. Being a Christian, it is with this new awareness that I fully appreciate "Love others as you would yourself" -- since as we are all connected, loving others IS loving our self. (Thinking too hard on this concept can lead to a circular argument. i.e. Lose yourself and ego so that you can become open and embrace the connection with others -- only to find that we are truly embracing our self as we are all connected! As the Poet suggests -- we return to the same place only to discover it anew for the first time :-)
I have discovered the connection between all three aspects of wellness as I have experienced cancer. As the chemotherapy breaks down the body (sometimes the treatment is worse than the disease), and the mind becomes hazy with the chemicals designed to ease the sickness and pain, the ability to fully see yourself as connected (the Spiritual) becomes difficult. I can tell you that at times I felt isolated and alone -- and it is in this isolation I believe that some lose hope and give in to the disease. Having a network of friends and family can help restore that connection though -- and as the spiritual awareness increases, and the mind grows stronger, the body will indeed manifest. And so now the cancer is in remission, and it is with new awareness that I see myself and others!
In this week's blog, a quick comparison of the Loving-Kindness versus the Subtle Mind exercise...which is better?
Well..in a tribute to Dick Clark's American Bandstand, let me first offer that neither exercise had music with a great rhythm which made it hard to dance. (Not that I dance well when the music DOES have a great rhythm...but that's another blog post :-)) Both tracks also seemed to have a defect in that at times there was a loud static noise during the exercise. In the Loving-Kindness track, it was easy to overlook and hardly noticed. In the subtle mind exercise, the noise was loud, ongoing, and unfortunately began just as I started to reach internal calm. Perhaps the noise was a test...for if I *had* truly reached that internal stillness within the mind -- would I have even noticed (or been jolted by) the noise? Something to ponder....
Before the track error and loud noise, the subtle mind exercise was also relaxing --but instead of focusing immediately upon others, the exercise started with a technique to use awareness of the body to calm the mind. This too was VERY relaxing...and as I have continued the practice without the track (I found that ultimately I was led back to the feeling of being connected, but this time it was without thought -- just enhanced awareness and complete calm.)
In the end, loud noises aside, I believe that the results of the two exercises are more alike than not...they are just different ways to reach the same place. One begins with a calming of the mind, the other moves with the openness of the heart. Both are beneficial mentally and also physically as I definitely felt energized (even when the exercise was done with the loud noise...in that case though, it was the JOLT that woke me up ;))
Considering theses exercises, it is easy to wonder about the connection between the spiritual, the physical and mental wellness? Let's look at a couple slices of the Orange to consider
In my lifetime, I have seen others (and at time guilty myself) of striving towards wellness in one slice of the orange (like trying to be healthy, lose weight) and quite honestly in doing so, I neglected the other areas of the whole.
I believe that we are both spiritual and physical beings...and to fully embrace this all areas of our live (as captured in the orange above) need to be considered and in balance. As a cancer survivor, the physical slice is one of great concern -- but in the end, the goal here is to not only be free of disease, but to be healthy/whole such that I am able to experience life and play with my growing children. I have been to the place where the body was so weak, that little else is possible....it is not a place I want to go to again.
For me, the aspect of mental wellness is critical. It is not only being open to new ideas and possibilities, but as the mind creates, the body manifests. I've had clients who had misaligned self-concept and reality...for instance, the grown woman who weighs 85 lbs and still believes that she is "fat."
IMHO, having mental and physical wellness are the foundational elements needed to reach and fully experience spiritual wellness. Spiritual wellness is where we as individual and unique humans begin to lose some of the ego, and the distinction between each of us becomes fuzzy so that we realize that we are all connected. Being a Christian, it is with this new awareness that I fully appreciate "Love others as you would yourself" -- since as we are all connected, loving others IS loving our self. (Thinking too hard on this concept can lead to a circular argument. i.e. Lose yourself and ego so that you can become open and embrace the connection with others -- only to find that we are truly embracing our self as we are all connected! As the Poet suggests -- we return to the same place only to discover it anew for the first time :-)
I have discovered the connection between all three aspects of wellness as I have experienced cancer. As the chemotherapy breaks down the body (sometimes the treatment is worse than the disease), and the mind becomes hazy with the chemicals designed to ease the sickness and pain, the ability to fully see yourself as connected (the Spiritual) becomes difficult. I can tell you that at times I felt isolated and alone -- and it is in this isolation I believe that some lose hope and give in to the disease. Having a network of friends and family can help restore that connection though -- and as the spiritual awareness increases, and the mind grows stronger, the body will indeed manifest. And so now the cancer is in remission, and it is with new awareness that I see myself and others!
Have a WONDERFUL Week!
David
Thursday, February 25, 2010
We have met the enemy....and it is us!
Dwight L. Moody once stated
As I listened to Dacher's "Loving Kindness" exercise, I realized that often the person standing in the way of personal growth and development is ourselves. I found the experience to be enlightening -- as I closed my eyes and listened to the words/music - I was confronted with several thoughts/images from my past. Times when I was NOT showing loving-kindness and times when loving-kindness was not shown to me.
What I realized was that I was still holding onto these images -- that there was pain and regret wrapped up in each...and that to move forward in my own growth I needed to accept them and approach each with openness, love and kindness.
With the above in mind, the exercise was not difficult per se...but it did represent an "Ah HA!" moment and also a release from some self-torture of sorts. I found the exercise VERY beneficial and plan to repeat it several times to see what images come forward - and also to use the exercise as a means to open myself to new perspectives AND to let go of the pain associated with past regrets. Both approaches represent an opportunity for personal growth and development and I plan to recommend the exercise to my friends and clients.
I consider this exercise to be a form of "mental workout" -- as it involves imagination that is "in touch" with the body. To be complete though, a true mental exercise is one that not only relates to the body, but also engages and energizes the mind. Caplan (2006) offers a series of "brain calisthenics" that require short bursts of focus - such as Sudoku , word games/tricks which help the mind stay fresh and even after just 20-minutes of doing these exercises, I feel more awake and freshed. "The busy brain" reports that such mental activity can help an individual ward off brain atrophy and from a neuroscience perspective, it can help (re)build neural pathways to help keep me mentally young (which is great because at the moment my body has not yet gotten that message....). I work the daily puzzles in the paper, and also play chess each day -- based on the research, these "breaks" help stretch my mind in new ways...and keep me mentally sharp.
As someone who works in a home office and is on the phone or the computer much of the day -- these mental breaks (along with reading a good book here and there -- some for pleasure and some for class/work...doesn't everyone read about 3-5 books at the same time?) help provide a complete mental workout each day. I can honestly say that when I go to bed each night, my mind is tired -- and sleep is needed to move forward again...and the small breaks in-between everything else provide "instant energy" and/or relaxation as needed.
Now I just need to learn to get out of my own way....what about all of you?
References
(1995). "The busy brain." Psychology Today 28(2): 24.
Caplan, J. (2006). "BRAIN CALISTHENICS." Time 167(3): 114-114.
"I have had more trouble with myself than with any other man I've met."
As I listened to Dacher's "Loving Kindness" exercise, I realized that often the person standing in the way of personal growth and development is ourselves. I found the experience to be enlightening -- as I closed my eyes and listened to the words/music - I was confronted with several thoughts/images from my past. Times when I was NOT showing loving-kindness and times when loving-kindness was not shown to me.
What I realized was that I was still holding onto these images -- that there was pain and regret wrapped up in each...and that to move forward in my own growth I needed to accept them and approach each with openness, love and kindness.
With the above in mind, the exercise was not difficult per se...but it did represent an "Ah HA!" moment and also a release from some self-torture of sorts. I found the exercise VERY beneficial and plan to repeat it several times to see what images come forward - and also to use the exercise as a means to open myself to new perspectives AND to let go of the pain associated with past regrets. Both approaches represent an opportunity for personal growth and development and I plan to recommend the exercise to my friends and clients.
I consider this exercise to be a form of "mental workout" -- as it involves imagination that is "in touch" with the body. To be complete though, a true mental exercise is one that not only relates to the body, but also engages and energizes the mind. Caplan (2006) offers a series of "brain calisthenics" that require short bursts of focus - such as Sudoku , word games/tricks which help the mind stay fresh and even after just 20-minutes of doing these exercises, I feel more awake and freshed. "The busy brain" reports that such mental activity can help an individual ward off brain atrophy and from a neuroscience perspective, it can help (re)build neural pathways to help keep me mentally young (which is great because at the moment my body has not yet gotten that message....). I work the daily puzzles in the paper, and also play chess each day -- based on the research, these "breaks" help stretch my mind in new ways...and keep me mentally sharp.
Now I just need to learn to get out of my own way....what about all of you?
References
(1995). "The busy brain." Psychology Today 28(2): 24.
Caplan, J. (2006). "BRAIN CALISTHENICS." Time 167(3): 114-114.
Friday, February 19, 2010
Unit 3 Thoughts....
here are some ramblings from Unit 3 :-) Hope that everyone is having a great week!
Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?
As I begin to give myself a score in each category...I started to think of the old "360" evaluation. I know what my own self-rating are...but if I were to query others in my life -I am curious about their own perceptions and the ratings they would assign. I wonder about this not because their ratings would impact my own scoring...but because as I seek to be of service to others -- any "gap" between the given scores could represent an oversight on my part or an opportunity for growth.
My scores:
Physical Wellbeing -- 4.5 (we don't have to pick whole numbers ;)
I find that I have picked up "winter weight" and I still have not recovered from chemo...definitely an area of focus and concern.
Spiritual well-being - 7. This number represents a huge step for me...I find that I am more at peace with self and more connected to others than ever before. What is holding me back? Actually I believe it is my physical wellbeing. The concern that I have in that area creates "noise" and pulls me into the body versus being able to expand outwards and embrace.
Psychological well-being - 8. Long ago I recognized that my normal disposition was to view the glass as half-empty. As I become more at peace with self - I now recognize that the glass is half-full as well...what more is needed? (To be able to get over the need to fill the glass and consider it at all :-)
Develop a goal for yourself in each area (physical, spiritual, psychological).
I have modest goals in each area...I want to become even more accepting of self (regardless of weight and physical conditioning) and in doing so also become more open and accepting of others. At the same time, to enhance my spiritual and psychological goals, I know that daily physical exercise and my Qi Gong breathin exercises are needed...small steps forward.
30-1 hr exercise
30 min twice a day breathing exercises/meditation
1 hr of "play" with the children
My over strategy involves creating a social support network to share my goals with (accountability) while also making time within my calendar each day for the exercise and meditation (playing with the children will be on their time :-)
What activities or exercise can you implement in your life to assist in moving toward each goal?
Playing with the children provides exercise as well as psychological benefits...baseball season is almost here! I am reaching out to a fitness professional in the area to see about trading coaching services -- hopefully she can help me to introduce variety and accountability into my exercise routine and I can help her move to the next level of personal and professional performance.
Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)
I was a bit frustrated with the exercise...some of it was technical -- I wanted to be able to adjust the volume, pause in the beginning, etc. (and the browser window that opened did not allow this...). <--- I fixed this the second time around by right-clicking and downloading/saving the file to my desktop. The other aspect that hindered my full enjoyment was a combination of the background music/the speaker's voice. I'm not sure how to explain it, but his voice wasn't soothing to me at all...instead it was almost like someone dragging their nails down a chalkboard.
Have a GREAT week!
David
Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?
As I begin to give myself a score in each category...I started to think of the old "360" evaluation. I know what my own self-rating are...but if I were to query others in my life -I am curious about their own perceptions and the ratings they would assign. I wonder about this not because their ratings would impact my own scoring...but because as I seek to be of service to others -- any "gap" between the given scores could represent an oversight on my part or an opportunity for growth.
My scores:
Physical Wellbeing -- 4.5 (we don't have to pick whole numbers ;)
I find that I have picked up "winter weight" and I still have not recovered from chemo...definitely an area of focus and concern.
Spiritual well-being - 7. This number represents a huge step for me...I find that I am more at peace with self and more connected to others than ever before. What is holding me back? Actually I believe it is my physical wellbeing. The concern that I have in that area creates "noise" and pulls me into the body versus being able to expand outwards and embrace.
Psychological well-being - 8. Long ago I recognized that my normal disposition was to view the glass as half-empty. As I become more at peace with self - I now recognize that the glass is half-full as well...what more is needed? (To be able to get over the need to fill the glass and consider it at all :-)
Develop a goal for yourself in each area (physical, spiritual, psychological).
I have modest goals in each area...I want to become even more accepting of self (regardless of weight and physical conditioning) and in doing so also become more open and accepting of others. At the same time, to enhance my spiritual and psychological goals, I know that daily physical exercise and my Qi Gong breathin exercises are needed...small steps forward.
30-1 hr exercise
30 min twice a day breathing exercises/meditation
1 hr of "play" with the children
My over strategy involves creating a social support network to share my goals with (accountability) while also making time within my calendar each day for the exercise and meditation (playing with the children will be on their time :-)
What activities or exercise can you implement in your life to assist in moving toward each goal?
Playing with the children provides exercise as well as psychological benefits...baseball season is almost here! I am reaching out to a fitness professional in the area to see about trading coaching services -- hopefully she can help me to introduce variety and accountability into my exercise routine and I can help her move to the next level of personal and professional performance.
Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)
I was a bit frustrated with the exercise...some of it was technical -- I wanted to be able to adjust the volume, pause in the beginning, etc. (and the browser window that opened did not allow this...). <--- I fixed this the second time around by right-clicking and downloading/saving the file to my desktop. The other aspect that hindered my full enjoyment was a combination of the background music/the speaker's voice. I'm not sure how to explain it, but his voice wasn't soothing to me at all...instead it was almost like someone dragging their nails down a chalkboard.
Have a GREAT week!
David
Monday, February 15, 2010
Way too many resources and not enough time...
Within the last month or two it seems there has been an EXPLOSION in terms of social networking sites. Buzz from Google in addition to sites like LinkedIN to Plaxo, facebook and MySpace - it seems that my network has expanded into each of these spaces...
What amazes me is not the number of tools that have become available...but actually how many of my networked friends have joined these sites - AND continuously keep them all updated. I have started to connect the sites which allow this function -- update one and it the other. I also use a nice site that allows me to update multiple sites with a single click. All of this in mind, I do have a limited presence on many of these sites...but don't have the energy to keep the various "wall posts" and actions updated with my daily activities. I am also not sure if my updates would be of interest...my goal is to be of service and provide information/thoughts -- and I am not sure how an update of me going to/from work or being in line at the grocery store is of any value.
Am I the normal one...or am I simply falling behind in the digital age?
What amazes me is not the number of tools that have become available...but actually how many of my networked friends have joined these sites - AND continuously keep them all updated. I have started to connect the sites which allow this function -- update one and it the other. I also use a nice site that allows me to update multiple sites with a single click. All of this in mind, I do have a limited presence on many of these sites...but don't have the energy to keep the various "wall posts" and actions updated with my daily activities. I am also not sure if my updates would be of interest...my goal is to be of service and provide information/thoughts -- and I am not sure how an update of me going to/from work or being in line at the grocery store is of any value.
Am I the normal one...or am I simply falling behind in the digital age?
Wednesday, February 10, 2010
Reflections of the "Journey On relaxation" exercise
As I listened to the calm voice and soothing music of the relaxation exercise...the worries of the day seemed to melt away. I definitely felt more at ease -- and for at least a few minutes, the "noise" of my thoughts became quiet and calm.
I appreciate the guided mediation and the self-hypnosis offered...although at some level I knew what was "in process" and as a result did not fully commit. I was able to raise my hand when prompted to do so...part of me *really* didn't want to -- but I did anyway as an admission to myself that I wasn't fully relaxed and turning myself over to the exercise.
Perhaps it is the time of the day...I believe that I will be more receptive to this type of exercise near the end of the day instead of mid-day.
The big "Ah-HA!" of this exercise for me is the need to fully commit and to give myself a chance to fully experience the moment. The exercise was good...but with a little planning, I believe it can have even more of an impact.
For those who are reading....Have a GREAT day!
David
Welcome to my new BLOG!
Welcome to my new Blog :-)
If you were following this site previously...please be aware that this nature of the posts will change to those focused on Health and Wellness for the next few weeks...
I look forward to your thoughts and feedback on my posts and the ideas offered!
Take Care - David
If you were following this site previously...please be aware that this nature of the posts will change to those focused on Health and Wellness for the next few weeks...
I look forward to your thoughts and feedback on my posts and the ideas offered!
Take Care - David
Ken Wilber's theory of integral medicine
When I first begin reading about Ken Wilber's theory of integral medicine, I initially thought it was just another aspect/viewpoint of holistic healing which treated the WHOLE person and focused on Health and Wellness instead of disease.
After reviewing the work of deVos (2008) my thoughts soon changed. Integral Medicine is part of the larger Integral Theory which is represented in the Figure to the left. The major divisions for the four quadrant moves for the internal/personal to concept of being shared and from an external view of self and the world.
Together the four quadrants capture all elements of life and well being...
While the integral approach to medicine is similar to a holistic perspective, integral medicine takes the practice one step further by treating the illness, the person and the physician as well (Schlitz, & Wilber, n.d.). These 4 quadrants offer a method for complete evaluation of health while emphasizing not the absence of disease, but instead the presence of vitality and wellness.
References
After reviewing the work of deVos (2008) my thoughts soon changed. Integral Medicine is part of the larger Integral Theory which is represented in the Figure to the left. The major divisions for the four quadrant moves for the internal/personal to concept of being shared and from an external view of self and the world.
Together the four quadrants capture all elements of life and well being...
While the integral approach to medicine is similar to a holistic perspective, integral medicine takes the practice one step further by treating the illness, the person and the physician as well (Schlitz, & Wilber, n.d.). These 4 quadrants offer a method for complete evaluation of health while emphasizing not the absence of disease, but instead the presence of vitality and wellness.
References
deVos, C. (2008, March 13). What are the Four quadrants?. Retrieved from http://holons-news.com/fourquadrants.html
Schlitz, M, & Wilber, K. (n.d.). The Emergence of integral medicine. Retrieved from index2.php?reqstyleid=1#
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