Hello Classmates and Dr. Arguilar,
My two favorite exercises have actually been from the past two weeks. I think that this is because it had taken me that long (weeks 6 and 7) to really understand how to get the most from these. It took me awhile to begin to open up my mind to these exercises. I am by no means at the end of the road. I am just beginning to understand how to acclimate myself to the integral health lifestyle, but I feel as if I could receive a lot of positivity by choosing this road and sticking to it.
I enjoyed the loving kindness exercise because it allowed me to release anger that I was holding for someone in my life. I don't like having feelings like that toward anyone, but it makes it even more difficult when it is someone that I see on a regular basis. During this exercise I let my anger melt away and tried to put a different spin on that relationship. I now have more patience and acceptance for this person.
Last week's exercise was pleasant for me because it asked me to think of anyone I wanted dead or alive. This gave me the opportunity to think of my father. Whenever I take the time to really remember him and enjoy his memory I find that my entire mood changes. I had a fantastic relationship with my dad, and I miss him everyday. I never seem to have the time to really just sit and enjoy his memory, so this exercise was the perfect opportunity for me to think about him. His image made me feel peaceful and calm.
I need to keep the thoughts of these exercises close in my mind when this class ends because the lessons that they have taught me can carry me further on the path to integral health.
Monday, April 22, 2013
Tuesday, April 16, 2013
Unit 7 Assignment
Hello Dr. Arguilar and Classmates,
I found this units assignment to be much more enjoyable than assignments in past weeks. I think that this is because I was asked to think of someone who is strong, peaceful, and incredibly important to me. I decided to think of my father during this exercise. My father passed away about four years ago and he is always a comfort to me when I am facing difficult times. I envisioned him as the exercise requested, and it brought me to a happier place. I think that whenever I have the opportunity to think about my father that I am always brought to a happier place. This feeling put me in a better state of mind for the rest of the exercise. Thanks Dad :) By using the peace I feel when I envision my father I can try to become more spiritually enlightened through meditation practice. This will help me in the process of integral health because it will allow to finally begin to get a grasp on meditation and the good it can do for me.
"One cannot lead another where one has not gone himself"
This means exactly as it states. If I want to become a person who is able to help others on the road to integral health than I muse first travel this road myself. It is not wise to tell others to do what you could not achieve yourself. It would be like an alcoholic trying to help someone get sober while still drinking himself.
I can achieve integral health and spiritual wellness by taking the stress out of my life through meditation and a healthful lifestyle. When I am living a better life mind, body, and spirit I will be more prepared to help my future clients.
Thanks,
Kaitlin
I found this units assignment to be much more enjoyable than assignments in past weeks. I think that this is because I was asked to think of someone who is strong, peaceful, and incredibly important to me. I decided to think of my father during this exercise. My father passed away about four years ago and he is always a comfort to me when I am facing difficult times. I envisioned him as the exercise requested, and it brought me to a happier place. I think that whenever I have the opportunity to think about my father that I am always brought to a happier place. This feeling put me in a better state of mind for the rest of the exercise. Thanks Dad :) By using the peace I feel when I envision my father I can try to become more spiritually enlightened through meditation practice. This will help me in the process of integral health because it will allow to finally begin to get a grasp on meditation and the good it can do for me.
"One cannot lead another where one has not gone himself"
This means exactly as it states. If I want to become a person who is able to help others on the road to integral health than I muse first travel this road myself. It is not wise to tell others to do what you could not achieve yourself. It would be like an alcoholic trying to help someone get sober while still drinking himself.
I can achieve integral health and spiritual wellness by taking the stress out of my life through meditation and a healthful lifestyle. When I am living a better life mind, body, and spirit I will be more prepared to help my future clients.
Thanks,
Kaitlin
Sunday, April 7, 2013
Unit 6 Post
Hello Classmates and Dr. Arguilar,
When I practiced the Loving Kindness exercise I was able to let go of some anger that I had been feeling towards an acquaintance of mine. I am constantly feeling surrounded by love and kindness from my friends and family, so I thought that it would be a good idea for me to think of someone who I do not have a good relationship with. I think that if I am able to push forward with this exercise perhaps I would be able to let go of the anger I hold towards this person. When I was repeating the phrases I tried to keep this individual in the back of my mind. After spending about ten minutes repeating these phrases I actually was able to feel my anger towards this person lesson. This person has made some very bad choices and at this point I feel sad for him. I want him to be a better person, so I will try to send him healing thoughts.
When I did the assessment I discovered that I simply want to feel more spiritually connected. I have really struggled through this class. The exercises have been very difficult for me, although it was much easier this week. I feel so overwhelmed at times with how much I have to do (school, work, and life), but I think that if I were to master the meditation exercises from this class that I would be in a better place spiritually.
I would like to continue to practice meditation. I will try to use my husband as a mentor because he seems to enjoy meditation a lot. He has been meditating for about six months now, and he is definitely that calmest and happiest that I have seen him in years. He has struggled with anxiety in the past and had even tried medication to control it. Now he has little to no anxiety, and when he does become anxious he uses meditation as a way to end those feelings.
I look forward to putting some more effort into this aspect of my life.
Thanks for reading,
Kaitlin
When I practiced the Loving Kindness exercise I was able to let go of some anger that I had been feeling towards an acquaintance of mine. I am constantly feeling surrounded by love and kindness from my friends and family, so I thought that it would be a good idea for me to think of someone who I do not have a good relationship with. I think that if I am able to push forward with this exercise perhaps I would be able to let go of the anger I hold towards this person. When I was repeating the phrases I tried to keep this individual in the back of my mind. After spending about ten minutes repeating these phrases I actually was able to feel my anger towards this person lesson. This person has made some very bad choices and at this point I feel sad for him. I want him to be a better person, so I will try to send him healing thoughts.
When I did the assessment I discovered that I simply want to feel more spiritually connected. I have really struggled through this class. The exercises have been very difficult for me, although it was much easier this week. I feel so overwhelmed at times with how much I have to do (school, work, and life), but I think that if I were to master the meditation exercises from this class that I would be in a better place spiritually.
I would like to continue to practice meditation. I will try to use my husband as a mentor because he seems to enjoy meditation a lot. He has been meditating for about six months now, and he is definitely that calmest and happiest that I have seen him in years. He has struggled with anxiety in the past and had even tried medication to control it. Now he has little to no anxiety, and when he does become anxious he uses meditation as a way to end those feelings.
I look forward to putting some more effort into this aspect of my life.
Thanks for reading,
Kaitlin
Monday, April 1, 2013
Unit 5 Post
Hello Classmates and Dr, Arguilar,
After getting permission from Dr. Arguilar I have changed this assignment a bit. I have been struggling with the relaxation/meditation exercises from each unit. I had been voicing my frustration with my husband who is very much interested in overall health and wellness. He suggested that we try to do the exercises together. I had already heard the loving kindness exercise, but I listened to it again with my husband Mark. He meditates on a regular basis, but he usually does it by himself outside in the woods behind our house, so I have never watched him meditate before. I saw how he kept his eyes closed and really listened to what was instructed on the recording. I again was frustrated by the fact that he could just do what was asked, when I struggle through the recordings entirety. I watched how he was very engaged with the breathing techniques. I also noticed that he became tense and annoyed when he heard me make a noise, or when the recording would speak or make the background noises of waves or other sounds.
When the loving kindness exercise was over he told me that he really enjoyed it and that it was very similar to what he does when he meditates alone. He told me that he had a hard time staying focused on what he was supposed to be doing with the background noises on the recording. Mark also told me that he began to feel tingly all over his body, and he even saw some images that have come into view when he usually meditates alone. These are usually images of vivid colors and things in nature. This was an eye opening experience for me because it helped me to see that these meditation and relaxation techniques do work, and that it is up to me to overcome my struggles to be able to reach the level that my husband has.
With the subtle mind exercise my husband told me that he had a much harder time tuning everything out and concentrating on the exercise. In this exercise he found the directions and background noise on the recording very distracting to what he was trying to do. He usually meditates in the extreme quiet of the woods, so this was something new to him. I also struggled more during this exercise, but I was more interested in watching him trying to do the exercise than I was in following it myself. I really wanted to get an understanding of what it is that I am not doing to find these exercises successful.
My husband basically told me that I am not finding success from these exercises because I simply do not believe in them enough. He thinks that I am not giving these exercises all of my attention and consideration because I don't think that they will work for me. I am a very disciplined person, and when I want something I fight like crazy to achieve what it is that I want.With that being said I feel that he may be right. Perhaps I am not giving it my all like I thought that I was. Maybe I do just need to let everything else go and concentrate on the task at hand. Maybe if I were to do that my stress level would go down and I wouldn't feel so overwhelmed all the time.
I think that once I am able to put everything that I have into these exercises that I will find them to be beneficial in all aspects of my life. I have found that during physical exercise that the will to keep going is much more of a struggle with my mind than it is with my body. If I am able to strengthen my spiritual/mental well being than I will be able to become even stronger physically. This will help me feel better overall and increase my endurance and mind power.
Thanks,
Kaitlin
After getting permission from Dr. Arguilar I have changed this assignment a bit. I have been struggling with the relaxation/meditation exercises from each unit. I had been voicing my frustration with my husband who is very much interested in overall health and wellness. He suggested that we try to do the exercises together. I had already heard the loving kindness exercise, but I listened to it again with my husband Mark. He meditates on a regular basis, but he usually does it by himself outside in the woods behind our house, so I have never watched him meditate before. I saw how he kept his eyes closed and really listened to what was instructed on the recording. I again was frustrated by the fact that he could just do what was asked, when I struggle through the recordings entirety. I watched how he was very engaged with the breathing techniques. I also noticed that he became tense and annoyed when he heard me make a noise, or when the recording would speak or make the background noises of waves or other sounds.
When the loving kindness exercise was over he told me that he really enjoyed it and that it was very similar to what he does when he meditates alone. He told me that he had a hard time staying focused on what he was supposed to be doing with the background noises on the recording. Mark also told me that he began to feel tingly all over his body, and he even saw some images that have come into view when he usually meditates alone. These are usually images of vivid colors and things in nature. This was an eye opening experience for me because it helped me to see that these meditation and relaxation techniques do work, and that it is up to me to overcome my struggles to be able to reach the level that my husband has.
With the subtle mind exercise my husband told me that he had a much harder time tuning everything out and concentrating on the exercise. In this exercise he found the directions and background noise on the recording very distracting to what he was trying to do. He usually meditates in the extreme quiet of the woods, so this was something new to him. I also struggled more during this exercise, but I was more interested in watching him trying to do the exercise than I was in following it myself. I really wanted to get an understanding of what it is that I am not doing to find these exercises successful.
My husband basically told me that I am not finding success from these exercises because I simply do not believe in them enough. He thinks that I am not giving these exercises all of my attention and consideration because I don't think that they will work for me. I am a very disciplined person, and when I want something I fight like crazy to achieve what it is that I want.With that being said I feel that he may be right. Perhaps I am not giving it my all like I thought that I was. Maybe I do just need to let everything else go and concentrate on the task at hand. Maybe if I were to do that my stress level would go down and I wouldn't feel so overwhelmed all the time.
I think that once I am able to put everything that I have into these exercises that I will find them to be beneficial in all aspects of my life. I have found that during physical exercise that the will to keep going is much more of a struggle with my mind than it is with my body. If I am able to strengthen my spiritual/mental well being than I will be able to become even stronger physically. This will help me feel better overall and increase my endurance and mind power.
Thanks,
Kaitlin
Sunday, March 24, 2013
Unit 4 Exercise
Hello Classmates and Dr. Aguilar,
Each week I get ready to start the integral health exercise, and before I even get started I begin to feel stressed about the exercise itself. I feel that I cannot get myself to shut down long enough to get anything from the exercise. I wish that I could just sit and listen quietly to the recording, but I simply cannot get myself to relax. In fact, it almost causes me more anxiety to sit and listen to the exercise. I am usually a very positive person, so I have been struggling with being truthful about how these exercises affect me. I wish that I was having the anticipated feelings of relaxation and calm that these exercises should produce, but they actually seem to have the opposite effect on me. My husband was listening in on the exercise. He was watching me as I was focusing on the previous directions each time there was a pause. He later said that he would like to listen to the recording himself. I can see that this must be a useful tool to some people, I just wish that I could wrap my head around it. I tried shortening the time of the exercise like Dacher suggested. At the end of the five minutes I was practically jumping up to get back to other tasks. I wonder why I am struggling with these techniques so much....
Mental workouts are allowing yourself the time and practice of using your emotions and state of mind to enhance your well being. Studies show that having a compassionate, happy, and peaceful state of mind can actually enhance your ability to make spiritual connections and achieve well being. Perhaps this is where I am faltering. Integral health seems to be a "mind over matter" thought process to me. I definitely struggle with this. If I was able to believe in this practice more fully I think that I would then be able to use integral health and contemplative practices to enhance my well being physically, psychologically, and spiritually.
Thanks for reading,
Kaitlin
Each week I get ready to start the integral health exercise, and before I even get started I begin to feel stressed about the exercise itself. I feel that I cannot get myself to shut down long enough to get anything from the exercise. I wish that I could just sit and listen quietly to the recording, but I simply cannot get myself to relax. In fact, it almost causes me more anxiety to sit and listen to the exercise. I am usually a very positive person, so I have been struggling with being truthful about how these exercises affect me. I wish that I was having the anticipated feelings of relaxation and calm that these exercises should produce, but they actually seem to have the opposite effect on me. My husband was listening in on the exercise. He was watching me as I was focusing on the previous directions each time there was a pause. He later said that he would like to listen to the recording himself. I can see that this must be a useful tool to some people, I just wish that I could wrap my head around it. I tried shortening the time of the exercise like Dacher suggested. At the end of the five minutes I was practically jumping up to get back to other tasks. I wonder why I am struggling with these techniques so much....
Mental workouts are allowing yourself the time and practice of using your emotions and state of mind to enhance your well being. Studies show that having a compassionate, happy, and peaceful state of mind can actually enhance your ability to make spiritual connections and achieve well being. Perhaps this is where I am faltering. Integral health seems to be a "mind over matter" thought process to me. I definitely struggle with this. If I was able to believe in this practice more fully I think that I would then be able to use integral health and contemplative practices to enhance my well being physically, psychologically, and spiritually.
Thanks for reading,
Kaitlin
Tuesday, March 19, 2013
Unit 3
Hello Everyone,
At this point in my life I would rate my over all well being at about a six. There is definitely room for improving in all areas of my life. Physically I am the healthiest I have ever been. I have recently lost a large amount of weight and I am baffled by how much better I feel and how much more manageable my life is. That being said, I still have some work to do. I need to lose another thirty pounds or so to be at what I feel is a healthy weight for me. I have been fighting with these last thirty pounds for about eight months. I feel that if I am continuing to eat healthfully and exercise that the weight should still be coming off, but I have completely plateaued. Therefor I am now beginning to believe that I should be looking for other ways to heal my body and get myself to my optimal health. I feel that my spirituality is an area of my life that I really struggle with. I don't really know what I believe in on a spiritual level. I feel that I am my own higher power. I need to believe in, and trust in myself to achieve my dreams and goals. Perhaps if I was able to give some of my control over to a higher power I would feel less burdened, but that is not something that I am willing or able to do at this time. This causes psychological distress at times. I sometimes feel so overwhelmed by everything on my plate that I simply shut down and choose to do nothing instead. This, of course, leads me to feeling even more overwhelmed and and out of control. I think that if I were to get better control over the spiritual and psychological aspects of my life, I would be able to finally make my physical health goals
To reach my physical goal I need to stick to my eating and exercise plan while expanding my spiritual and psychological awareness. To expand on these areas I need to be more willing to open up to new experiences. Spiritually I need to learn to give up some my my control. This will not be an easy task for me. It will be a struggle, but I feel that it will be worth it in the end. Psychologically I need to find a way to de-stress my life. Meditation and relaxation techniques are not working for me yet, so I think that I need to find a way to better manage my time. Once I have a better handle on my time management then I feel as if relaxation strategies will be helpful for me.
I tried, unsuccessfully again this week to complete the relaxation exercise. I simply cannot get my mind to shut down. I struggle with just sitting there and breathing and fully following the exercise because my mind is in a million other places. I feel that once I have a better handle on my stress and "to-do-list" that I will be able to give myself fully to the exercise.
Thanks!
At this point in my life I would rate my over all well being at about a six. There is definitely room for improving in all areas of my life. Physically I am the healthiest I have ever been. I have recently lost a large amount of weight and I am baffled by how much better I feel and how much more manageable my life is. That being said, I still have some work to do. I need to lose another thirty pounds or so to be at what I feel is a healthy weight for me. I have been fighting with these last thirty pounds for about eight months. I feel that if I am continuing to eat healthfully and exercise that the weight should still be coming off, but I have completely plateaued. Therefor I am now beginning to believe that I should be looking for other ways to heal my body and get myself to my optimal health. I feel that my spirituality is an area of my life that I really struggle with. I don't really know what I believe in on a spiritual level. I feel that I am my own higher power. I need to believe in, and trust in myself to achieve my dreams and goals. Perhaps if I was able to give some of my control over to a higher power I would feel less burdened, but that is not something that I am willing or able to do at this time. This causes psychological distress at times. I sometimes feel so overwhelmed by everything on my plate that I simply shut down and choose to do nothing instead. This, of course, leads me to feeling even more overwhelmed and and out of control. I think that if I were to get better control over the spiritual and psychological aspects of my life, I would be able to finally make my physical health goals
To reach my physical goal I need to stick to my eating and exercise plan while expanding my spiritual and psychological awareness. To expand on these areas I need to be more willing to open up to new experiences. Spiritually I need to learn to give up some my my control. This will not be an easy task for me. It will be a struggle, but I feel that it will be worth it in the end. Psychologically I need to find a way to de-stress my life. Meditation and relaxation techniques are not working for me yet, so I think that I need to find a way to better manage my time. Once I have a better handle on my time management then I feel as if relaxation strategies will be helpful for me.
I tried, unsuccessfully again this week to complete the relaxation exercise. I simply cannot get my mind to shut down. I struggle with just sitting there and breathing and fully following the exercise because my mind is in a million other places. I feel that once I have a better handle on my stress and "to-do-list" that I will be able to give myself fully to the exercise.
Thanks!
Monday, March 11, 2013
Relaxation
Hello again to my classmates!
One would think that relaxing would be an easy task. I am sure that for some people it is, but for me the relaxation exercise was actually quite a challenge. It is hard for me to get my brain to slow down and relax when my body does. Even when I was listening to the exercise my head was going a mile a minute. I was thinking about what I had to do for work, what I had to get done still for school, what we were having for dinner that night, my ever growing list of house work, and all the bills that I still haven't paid. It is no easy task to get everything to turn off and really concentrate on the task at hand. I feel that I need to keep this relaxation technique on file and try it again at a less stressful time in my life. Hmmmm...that seems a bit counteractive doesn't it? Perhaps I need to really push myself to put my health first and try to achieve a higher level of whole body health. This would of course include my psychological health which is the most difficult for someone as busy and stressed as I always seem to be. However, how will I ever reach inner happiness and health if I don't take the time to put myself first. Everything else should be on the back burner and my well being should be first. I think it is time for me to make a list of life priorities, and I think I know what should be number 1.
Thanks,
Kaitlin
One would think that relaxing would be an easy task. I am sure that for some people it is, but for me the relaxation exercise was actually quite a challenge. It is hard for me to get my brain to slow down and relax when my body does. Even when I was listening to the exercise my head was going a mile a minute. I was thinking about what I had to do for work, what I had to get done still for school, what we were having for dinner that night, my ever growing list of house work, and all the bills that I still haven't paid. It is no easy task to get everything to turn off and really concentrate on the task at hand. I feel that I need to keep this relaxation technique on file and try it again at a less stressful time in my life. Hmmmm...that seems a bit counteractive doesn't it? Perhaps I need to really push myself to put my health first and try to achieve a higher level of whole body health. This would of course include my psychological health which is the most difficult for someone as busy and stressed as I always seem to be. However, how will I ever reach inner happiness and health if I don't take the time to put myself first. Everything else should be on the back burner and my well being should be first. I think it is time for me to make a list of life priorities, and I think I know what should be number 1.
Thanks,
Kaitlin
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