Meditation and Integral Assessment

For the Loving Kindness meditation exercise I first allowed myself time to find a quiet place in which I could focus my thoughts on the activity and where I could feel comfortable doing so. I decided to sit Indian style on the couch in front of the fire I previously had going. The rhythmic crackling of the fire was a soft soothing sound while I closed my eyes to rest into the natural ease of my mind and body. Once I allowed myself to nestle into the calm environment, I had to read the phrases that I was to repeat a few times to make sure I was about to perform the exercise correctly before I started. I tried to do the workout for the full ten minutes but the length seemed rather long for this exercise. However, I did allow myself to sit in silence for the full ten minutes and try to feel the shift from personal love to universal loving-kindness. I think this form of mediation is much better than that of the other Loving Kindness relaxation activity but as with both, they will take time to develop.

The integral assessment process was easy to begin since the previous exercise had already cultivated my mind into a still and silent place. When I envisioned the map of the four quadrants of my life I looked at all of the aspects individually to truly find the area that needs the most attention. I believe at this current time in my life the emotional development component of psycho-spiritual flourishing needs the most focus. Recently, external factors such as what others say or do have become a major concern to me. I feel as though I need to replace this concern with a focus on my internal factors so that it does not affect me as much. This aspect of my life impacts most of my daily activities but I have noticed that it is only what specific individuals do or say and it is not a concern with everyone. The even more ironic part is that it has nothing to do with a loved one, someone I want to impress or even someone that is of any importance to my personal life. I generally like to practice the loving-kindness approach with everyone and go by the motto “Treat others the way you want to be treated.” I understand that not everyone has to follow this same path but I do however think that this way of living can create great karma for me. It is very hard to continue this path though when other individuals have the complete opposite approach and treat others as though they are worth nothing to them. I guess you can say that I have a problem with inconsiderate individuals and those that do not have manners. This would be the root of my distress and for this I know I should not focus on it but rather focus on my internal factors that I can control. 

With this all being said I am ready for growth, development, and healing in this area of my life. Some exercises or activities that I can implement to foster greater wellness in this area is to talk to others as a sounding board to make sure what I am thinking is not just a figment of my imagination. Sometimes things can be interrupted in various ways and having someone to talk to about the situation can ease or verify my emotions. This can also lead to potential solutions to the problem or situation. Exercises like writing can further my development in this area. When I put pen to paper the emotions of the day can flow out of me and onto the lines where I do not have to carry them anymore. This will allow me to express my concerns and thoughts about the situation, releasing its hold on me. Lastly, I can read books about others who have dealt with emotional development and how they have handled it themselves. Learning from others is a valuable and educational tool that would further allow me to flourish.            

What I am Thankful for..

I wanted to add this to my blog before the Thanksgiving day ended. I think we should be thankful for all experiences, situations, interactions, and individuals in our lives because you may not see it but they happen for a reason and make you who you are today. Here are just a few things that I would like to share that I am thankful for:

1. First and foremost, I am thankful for my Mom and step Dad who have done everything that they could for my brothers and me. Life has not always be the greatest of times but they have always been there for all of us no matter what was going on in their lives.

2. I am thankful for each and every member of my family. Some of us are closer than others but the fact that we are family always makes it easy to come together when we need to. Without the love and support of family I would not be where I am in my life today.

3. I am thankful for my boyfriend Neil. He has become my best friend and my rock through life's ups and downs. He makes me laugh, smile and fall in love with him all over again each and every day!

4. I am thankful for my puppy Buddy. The day he showed up on my back porch he saved and rescued my life. I think I needed him more in my life than he needed me and I get so much joy out of his presence. He greets me at the door every day I come home and is a loyal companion.

5. I am thankful for all my new and old friends. I get to share experiences and great times with them. They will stick with you through standing in line for concert tickets to helping you cope with the loss of a loved one. They are my extended family and I love them all.

6. I am thankful for the opportunity to further my education. Not everyone gets a chance to pursue their passion and attending college is going to give me that opportunity. I really enjoy these health classes and enriching my life with all that I learn.

The Subtle Mind

The Subtle Mind exercise in comparison to the Loving Kindness exercise was, to me, a lot more relaxing and calming. The Loving Kindness was not bad but it was so hard to do everything that was asked of you and the interruption of the instructor for some reason really frustrated me. For the Subtle Mind exercise I felt I benefited from the focus on the breathing. It was apparent that my body was impacted by this exercise because I could feel everything settle and slow down as I concentrated on inhaling and exhaling. I additionally thought that when my attention was on my breathing, it was easier to come back to that focal point when my mind wandered.

Spiritual wellness is essential for integral health and life. It helps to give use something to believe in, helps us create morals and values, and aids in our development of wisdom. Our thoughts, feelings, behaviors, attitudes, and physical capabilities can all be anchored to spiritual wealth. When we are thinking negatively or have doubts our spiritual well-being can lift our thoughts to a more positive perspective. If we are uplifted then organs are not as strained, muscles are less tense, and our bodily functions run smoother. This mental transformation, acting through the mind/body connection, provides enhanced resistance to mental distress and physical disease, expands our healing capacities, and promotes well-being. (Dacher, 2006) 

This connection is apparent in my life through my belief that there is a God and that he is active in my life every day. This spiritual connection with a greater power gives me faith, hope and something to hold on to when things are not going my way. I feel as though the link to my happiness, positive outlook on life and overall physical health is because of my spiritual wellness. The deeper I search and stronger I feel about my connection to God allows me to know that I can do anything that I put my mind to and that my body can withstand all odds and difficulties. I am not saying by any means that just because I am spiritual that I have any higher ability to various mental or physical aspects (although in our reading we are finding that this correlation is very powerful), I am just simply stating that this relationship to mind, body and spirit is richly manifested into my personal life.      

References

Dacher, E. (2006). Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications, Inc.

Quote of the Day

 

Loving-Kindness Exercise

In our book, Integral Healing: The Path to Human Flourishing, it explains that the use of perseverance for contemplative practices is necessary. Additionally it states that these practices should be conducted in short sessions of 5-15 minutes twice a day for roughly a week. So that is what I did to complete this assignment. 

Day 1: Thursday, November 8, 2012 at 9:31 pm Eastern standard time. 

      This was the first day I listened to the loving kindness practice mp3 audio. I started the mental workout by comfortably sitting on my couch with a beautiful fire going in the fire place so I had something visual to focus on as I listened. This day I only listened to the audio for five minutes. I felt relaxed and rested but did not feel the development of an expanded consciousness. Although I do have to say that there is something hypnotizing about watching a fire while hearing the words of this exercise. I believe the presence of the fire and focus on the flames was beneficial to my experience with this exercise.

Day 2 morning: Friday, November 9, 2012 at 7:30 am Eastern standard time.

      My second day of listening to the loving kindness mp3 audio was conducted for ten minutes. I wanted to gradually work my way into this practice and fully grasp the progressive development of my consciousness and inner healing capacities. I decided to try the exercise before I went to work and it really set the mood of the rest of the day for me. I felt calm in all my responses to other individuals throughout the day and felt a little less stressed than most days.  

Day 2 afternoon: Friday, November 9, 2012 at 5:45 pm Eastern standard time.

            This was the first day I decided to listen to the exercise twice in one day. The exercise worked wonderful in the morning and I was ready to experience that feeling again in the evening to end my day blissfully. As the night before I decided to build a fire and gaze into it as I hear the voice of the loving kindness audio play in the back ground. I could feel myself search deeper into my consciousness this time and start to feel the beginning of my mind opening up to this exercise. 

Day 3 morning: Saturday, November 10, 2012 at 9:40 am Eastern standard time.

            This day started off with some time for me to sleep in and I felt like today was going to be a good day. I decided to continue with the ten minute sessions but this morning I closed my eyes while listening to the audio instead of focusing on an object. I noticed that the speaker’s voice was not as comfortable as I originally thought she was and her voice was definitely not as soothing as the relaxation exercises of previous weeks. The ocean waves still set a very nice slow encouraging reflection to my inner consciousness and loving sensations but overall I was not as in touch with a reassuring feeling of the impact of this exercise. 

Day 3 afternoon: Saturday, November 10, 2012 at 8:37 pm Eastern standard time.

            As the day progressed I became increasingly busy and caught up in my affairs of homework, car maintenance and time spent with family. When I came home to conduct this mental workout I was ready for it. I sat down taking in the sounds of the waves crashing on the banks of a shore and honestly not listening to what the woman spoke of to perform. I think from earlier today I now find her voice annoying and felt she was no benefit to the exercise.  

Day 4 morning: Sunday, November 11, 2012 at 8:13 am Eastern standard time.

      I have decided this will be my last day of conducting this exercise for this assignment. I listened to the entire audio this time and thought about how it is intriguing to think that all the answers an individual seeks is actually located in deep layers within each of us. I think that those that are not ready to open their minds and hearts up to this type of experience will not accomplish psychospiritual flourishing. As I try to engage in the activities that are instructed for me to do I just keep thinking and wondering about how an individual is supposed to let go of the idea that there is more to them than what they can feel, touch, smell or experience. I personally think that this is the barrier that some individuals cannot get past to reach psychospiritual flourishing. 

Day 4 afternoon: Sunday, November 11, 2012 at 4:47 pm Eastern standard time.

      I read more in our Consciousness & Healing book about prayer and sending positive thoughts to others and I can understand how this exercise can work for the health of others. I think that when we give to others we cannot help but give a little to ourselves. Therefore we are keeping ourselves healthy as well. With the last listening of the audio I tried to give it my all in concentrating on exactly what she said to do and think. Focusing on my mind to take in the practice of which I was participating in has gotten easier with each passing day. It additionally has made me think more and have a variety of questions about the mind and our consciousness. It is almost as though performing these practices has made me contemplate and reflect on the power of loving and kindness, all in a positive way.