My Growth Plan to foster growth and health spiritually, physically, and psychologically

I. Introduction:


Before I began this class I had an idea of just what health an wellness were, but I had no idea the depth of the definition of what Health and Wellness actually means. I have learned so much from this class. If I were a health and wellness professional, I believe that it would not only benefit me first, it would also make me better fit for my patients who are seeking ways to approach a lifestyle that is physically, spiritually and psychologically sound.

Spiritual Wellness is the process of discovering meaning and purpose in life, and demonstrating values through behaviors.

Physical Wellness is the process of making choices to create flexible, cardiovascular fit, energetic, strong bodies.

It’s important for health and wellness practitioners to develop these practices because they view medical care as physical, mental, and spiritual aspects of life as closely interconnected and balanced. While therapists and psychologists do help heal issues, Health and Wellness practitioners not only heal issues, but works with all aspects of the client as a whole the mind, the body, the spirit, connected as one.

In order for me to achieve my goals I would need to develop more spiritually and psychologically. All though I think with our exercises that we have done in class I am on my way. I have started on my plan to become physically healthy, I would like to begin a plan that will help me be more in tune with myself spiritually and psychologically so that I can feel as one.

II. Assessment:

If I had to look back and assess myself before taking this class, I would have to say that physically I would have given myself a 6 only because I know that my motivation to do better could improve. Spiritually I would have to say that I would have given myself maybe a three because I knew what Spiritually healthy was but never knew that it played a part in reaching integral health, and psychologically would have been a three as well. I say a three only because I am still learning, When I am psychologically healthy I know that, I am committed. I characteristically stand up for what I value and desire, rather than being either passive or aggressive. And I make choices while clearly knowing that nothing is guaranteed—that there is risk in every decision I make, no matter what I decide.

Now if I were to assess myself now, nine weeks later. I would say that physically I am an 8, because I make an attempt to attend the gym. I have a personal trainer who will also help me achieve my physical goals and to also feel better about myself physically. Spiritually a 5, I have learned from the exercises that we experienced in this class that a possible yoga class or maybe even a form of meditation will help me reach an environment that is spiritually positive. I realize that being thankful for what I have is helping me, and also just being in a positive environment has made me feel so much more happier. Doing good things for others as well as myself also make me feel better. Psychologically would have to be a 6, I have realized that I am now much more happier. Having positive thoughts and attitude makes for a great day for me. If I surround my self with those who are positive all the time then I am even better. If I happen to be around negative people then I try to pull myself away because I don’t want them to bring me down in any way.

III. Goal development:

Being in the Military for 13 years has helped me become physically healthy. However, I want more, so in order to reach my goals I set tiny goals that will hopefully lead up to my one big goal. Right before our physical readiness test I tell myself that I want to cut a minute or two off of my run time. To do this I incorporate more cardio, if I was running three times a week I bump it up to four, then I also try to do sprints to build endurance. I also try to increase the number of push-ups and sit-ups. As I mentioned before, I have a personal trainer now and she is helping me with a lot of core workouts and upper body strength techniques.

Spiritually this one will take more time, but my goal is to reach the level of spirituality by practicing my visualization techniques and my calming exercises. With practice comes patience and boy do I need a lot of patience at times. Sometimes I just cant seem to focus and shut out the outside noises. So my goal is to practice so that I can become in touch with myself.

Psychologically my goal would be to not worry about things I can not control. Sometimes I feel as if I can fix everything and everyone and when it doesn’t happen I blame myself, which is overwhelming for me. I have also noticed over the past year or so that I have panic attacks or anxiety, not sure what its from but I do believe that all three will help me figure out why or where it comes from.

IV. Practices for personal health:

Well as I mentioned before my physical goal is to cut time off of my run and increase my push ups and sit ups. Certain things that I would like to implement would be to add a healthier diet. Even though I meet with my trainer twice a week I have to do my part in order to achieve my goal. I need to go to the gym even when I am not meeting with her. On the days that I do not meet with her isnt time for me to eat all the junk food in the world, it defeats the purpose of the goal I am trying to achieve. I guess that why she wants me to keep a food journal, yet another goal.

Spiritually I would like to become in tune with myself. The different breathing techniques are very helpful for me, I try to dedicate at least 10 minutes in the morning and 10 minutes in the evening to clear my mind. The tranquil/peace atmosphere allows me to feel the breaths going in and going out. After about 5 minutes I am in some what of a trance which is allowing me to become very relaxed, and after I am done I feel a weight lifted. It is a great feeling, but this isn’t considered meditation this is just a start. My goal is to attend a class or research more because I may need help. This might not be something I can obtain on my own.

Psychologically I believe in righting my wrongs, my goal is to not do any more wrong, and to fix whatever hurt and pain I may have caused. So my goal is to be a better person, and to do things for other people to let them know that I am a good person. We all have our faults but I believe fixing them is a start.

V. Commitment:

In a way I feel as though I have already implemented my goals. Keeping up with them will be the hard part. Making excuses every day as to why I can’t do this or do that when it comes to my goals will also be hard. In order to assess my goals I will right them down, and post them on my fridge, so that I see them every morning when I wake up. I will also let my friends and family know in hopes that they may ask from time to time, which will either make me feel bad because I havent exercised them as much as I need to or it will make me feel good because I will be able to share with them just where I am at and how close I may be to actually achieving overall greatness. I will also continue to write in my journal which will allow me to express my progress or my difficulties.

In six months I will reassess myself and I know that I will be at a full 10 across the board.

UNIT 8 BLOG "Reviewing of the Exercises and Practive Sessions"

A while back before I even started this class I started reading a book called "The Secret, by Rhonda Byrne". I kept hearing how phenominal it was, so i bought it and I havent finished it. I dont know if it was because I just didnt have the time or it wasnt catching my attention. Now that I am taking this class I have picked the book back up and realized that they go together some what. In my readings I found in the chapter titled "The Secret of Health" there is a paragraph called "Think thoughts of Perfection" - Think thoughts of perfection, Illness cannot exhist in a body that has harmonious thoughts. Know there is only perfection, and as you observe perfection you must summon that to you. Imperfect thoughts  are the cause of all humnaitys ills, inlcuding disease, poverty and unhappinees. When we think negative thoughts we are cutting ourselves off from our rightful heritage.  Your probably wondering why I shared that with you. Again the book and this class seem to really go together. Our assignement was to reflect on our exercises and talk about which two worked best for us, I must say that my ultimate goal would be to achieve The Subtle Mind. As Dacher says the subtle and still mind are essential for integral health. I want to reach the integral health, I want to experience the still and clear mind, but right now I am still training. I am still preparing the ground, so for now the Loving-Kindness which includes sensativity  and openness to others and their differences, a wwarm heart, and the qualities of respect, fairness, honesty, patience and acceptance. (Dacher, 2006) With this being said, this comes as second nature for me. I cant even describe the feeling I get when I am doing for others. It's the look in their eyes when something is done for them out of generosity, its the feeling of just giving back that is awesome and I dont need anything in return because everything that I do it gives me a feeling of self worth its one of the best feelings in the world. People love to feel loved and appreciated and to know that some one is there for them. For my second exercise I chose visualization/meditation, although I have yet to master the meditation portion, I find that the focus on the breathing helps me, just 5 or 10 minutes before I get out of my car to walk into work or in traffic during a traffic jam, it settles me. Instead of getting angry and upset and letting my blood pressure rise I try to remember to do this.
All of these would help in my profession, they have helped me everyday. I use my loving-kindness towards those that choose to be angry and upset, they dont know how to take it when someone is being nice to them as they are trying to get a rise out of you. It just makes them all the more upset, but why am I going to waste negative energy on you and get myself all upset when I can turn it into positive energy and hopefully help the other person understand that its just not worth it. There is no point in getting up set over those things that you have absolutly no control over.

UNIT 7

Well last week was pretty hectic, had a last minute under way and we went out to sea for a week. We didnt have any type of internet connectivity so I got behind in class. It's tough always having to be prepared to leave at the drop of a dime. It truly throws a curve ball in ones day.
Part of our blog this week was to describe the saying "One cannot lead another where one has not gone himself." This is simply saying that I can not expect you to know how to do something without me teaching you how its done. For example, I think motherhood is a good example, you dont really know the ups and downs of motherhood unless you have been there before yourself. I am not a mother just yet so I cant tell some one or give someone advice on how to be a mom. Some one that had been through the experience can gladly give you advice on certain things that you may experience as a mom. When it comes to the health and wellness profession this saying would hold true to the patients and the doctors. The doctors would not be able to tell the patients just how have an integral health life style unless they live and practice integral health themselves. It is then that they would be able to tell them what to expect and what not to expect. I do not have an obligation to my clients only because I do not work in the health profession right now. I am in the Navy and my profession right now is administrative, so there isnt really a time when I can discuss the benefits of a better life style unless its with friends who are into wanting a better life style for themselves.

Explain how mindfulness or meditation has fostered an increase in your psychological or spiritual wellness. How can you continue to apply these practices in your life to foster greater health and wellness?
With this week being as hectic as it was I wasnt able to practice my meditation exercises as often as I would have like but each day I managed to take a moment and walk out side the skin of the ship to get some fresh air and while I was outside I would take long deep breaths which made it easier to take on the rest of the day. I think in order to continue to apply these practices, I have to continue to train myself so that I can get to the point where I feel I have fostered a greater health and wellness.