We have met the enemy....and it is us!

Dwight L. Moody once stated

"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.

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.

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

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?

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

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

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#