IT TAKES THREE TO BE!

Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas . How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not?

          As far as my physical well being…Way back in Unit 3, I had assessed the physical part of me as a six. Sprinting into today, I can honestly say that I am at a seven gaining on eight. I have taken many steps (literally and physically speaking) to get me to this number. The best thing I did in order set myself up for success in this department, was to complete my “time journal”. It was only through visually becoming aware of the time I was wasting in which I found time of value. Even though I have not followed straight on my path, I can see where I tend to go off and am easily able to get right back on. It is my goal to make exercise a habit instead of a work. Let’s just say it is a work in progress!

          Spiritually speaking, this class has brought me from a six to an eight. This is not because I am really doing anything different in the way of spirituality. It is simply because I am able to understand what the depth of spirituality really is. It is not about having to be in church. It is not about saying the Rosary each and every day. It is not about giving money to a church either. It is about being quiet enough within yourself to really see the good in you as well as the good you give back. Lastly…it’s about being grateful for all of the good, whether it comes from the inside, outside, up or down. It is our gratefulness that creates our spirituality, especially the gratefulness connected to forgiveness.

          Now, the big test was my psychological well-being. I can look back and see how I was struggling with feeling that for some reason it was not a good thing to deserve of myself, love myself, and be happy with who I am. I am proud to say, that a Deb Baptista like no other has started to emerge. It is through this class that I made the decision to put myself out there. I shared things with this class that I held in for a very long time. It was because of this that I have been able to free the “ME”. I can tell you that this new me, is really the old me. I have just learned to accept me for me! It is because I have been able to wrap my heart around who I have always been as well has to realize that many people have already known this person for quite some time. I was always afraid to believe, it felt somehow selfish! So from week three to me…I am climbing!  I have stopped fearing that there is a negative price to pay for feeling good about all of the gifts in my life. I am taking each day as the gift that it is, and in some ways accepting and being deserving of the many good things for the very first time.

I can see through the comments of my many of you in this blog, that I might just  have something to offer (juviniles). I feel that because of this experience (Blog & Class) that I can move forward in a more positive, confident, spirited way. I am ready to (as professor Maule so eloquently states) “unleash” the power of Deb!

Success Story

♥♥♥♥♥♥ When I me can lie on a floor, close my eyes, breath, and listen to a voice coming from a computer, in order to provide me with a one-on-one experience between Mother Teresa and myself. And to to understand how such a meeting in my mind alone, would allow me to actually feel what it is like to touch the “frail but strong” hands of a woman (really just a woman), who I have admired my whole life. If it had not been for the teacher showing up when he did, I would have missed out on an experience like no other. This was the defining moment that cemented my resolve in the healing powers of the body, through the mind and the spirit. You can use these three powerhouses in any order to which you choose. But the truth is…IT REALLY TAKES THREE TO BE YOU!

 On Dacher, On Classmates, On Professor, On All...Be true to you and Life is a Ball!

God Bless You All… In All You Do!

Peace

Deb

MY TEAM OF THREE

INTRODUCTION

Why is it important for health and wellness professionals to develop psychologically, spiritually and physically? What areas do I need to develop to achieve the goals I have set for myself?

MY TEAM OF THREE:

Although I, as a human can be perceived as one, my make-up is the design of three. My own health and wellness does not depend only on the absence of disease, it reaches beyond the scope of physical illness.

In order for me to achieve, or even articulate the realm of human flourishing, it would serve me best to walk the guided path myself each and every day, in order to adventure into the discovery of who I am and where I want to go. If I only take one aspect of me on the journey and leave the other two behind; how can I possibly begin to balance my whole if two parts somewhere else?

The same journey would have to hold true for health and wellness professionals. Psychology requires the mind, Physical uses the body and senses, and spirit is all about the heart. We know that a physical therapist can work with the body to make it strong, a psychologist can help calm the mind and manage some emotions, and mediation can assist to sooth the spirit. We can use the example of heart surgery in order to see how without all, none get saved; A heart surgeon can physically remove a damaged heart and replace it with a healthier, better, stronger one. If the receiver of the heart does not change his/her eating, smoking, stress and exercise habits; has the doctor really done anything to heal this person?  Just as a surgeon cannot heal the spirit or the mental balance of a patient, neither can a physical therapist heal the mind. Because we are a “one for all, all for one” package, we also need to be healed in much the same way. If one is to make the claim that he/she is a health and wellness professional it would be in the best interest of all involved for the expert to have walked the walk. Talking the talk is just that…TALK! I t would take parts of each to heal the whole, and if our health and wellness professionals are not willing to learn, live and share in the guided journey, then it is clear that they do no know of what they speak.

Because integral health’s top person of priority is the health care provider, it seems safe to say,“ He or she should be mentally, physically and spiritually strong enough to ready him/her self for the possibilities of ME!

ASSESSMENT

How have I assessed my health in each domain? How do I score my wellness spiritually, physically and psychologically?

♥♥♥♥♥ = Great Progress 

♥♥♥♥ = Working Hard  

♥♥♥ = Working at it

♥♥= Contemplating

♥= Not Ready

♥♥♥♥ SPIRITUALLY:     Since starting back to school, I have really had to take a long hard look at my spirituality. I am grateful for classes like this one which helps me to understand that my path is a worthy one. My spiritual awakening has helped me to realize that it is ok to spend the time, money and effort on me. If I was not able to face myself each day and feel worthy of the life adjustments others have needed to make for the development of me, it is quite possible that this journey would have remained a dream and not my reality. I have prayed, planned and worked hard for this opportunity. My goal is to make it magnificent!

♥♥♥ PHYSICALLY:     The balance of physical fitness is very important to me. Although I walk 3 or 4 days a week for about 30 minutes, I can honestly say that it is a day by day decision. I can take it or leave it. I do little things to allow me to feel a little better than a slug. I stretch every morning and throughout the day. I always take the stairs. I have some smaller dumbbells near the couch that I will pick up from time to time. My ultimate goal is to start really lifting weights (it is something I truly enjoyed in the past). I have my bicycle ready whenever the weather wants to open up for that. I have a hiking weekend planned for the end of this semester, and my husband and I have invested in a two person kayak. The biggest hurdle is to being consistent with a physical plan of action in which I can measure my progress (more to come)…

♥♥♥♥♥ PHYSCHOLOGICALLY:     It is my belief that age plays a big part with who I am phsychologically. I am at an age where I feel that it is ok to make choices in order to better myself. I have learned to say no in a way that is not hurtful to others. Because my heart is in the right place, I believe my head standing with my heart. I wake each day, put my two feet on the floor, look up to the heavens and “Thank God” for the all of the good in my life. As I walk down the stairs, I ask myself if I would want to be my own best friend. With the answer being YES, I prove to myself that I am a kind, good, loving caring, and giving person, and it does not get much better than that!

GOAL DEVELOPMENT

List at least one goal that I have for myself in each area, Physical, Psychological (mental Health) and Spiritual.

SPIRITUALLY:     I would like to volunteer at a juvenile detention facility. I have always felt my best asset is as a mom. I watch a lot of shows about children who are lost (mentally, physically, and spiritually). When I bring it up to my family, they really are not too keen as to my choice. I will continue to search within myself and find peace in my decision. At least enough peace to help the people I love let go of any fears they hold do to my choices. I actually have some friends who are sending the word out to friends of theirs, who work in these types of facilities to enable me to obtain as much information needed, as well as to see if I would be any kind of asset to these lost, young souls. I will use prayer and meditation daily in order to light my path.

PHYSICALLY:    Recently, I have been keeping a time journal in order to see exactly what I am spending my time doing. This has really opened up some extra time for me. My plan is to create a schedule that “works for me”. As mentioned before, I am not the type of person who can justify time for myself; especially with me putting a lot of effort into my studies. What I have realized is the importance of exercise in my life. The benefits would definitely out way the guilt. My goal is to sit down with my husband and see if he could find some spare time in order to work-out together. I know having a partner would hold me accountable, as well as keep me motivated. I am also thinking a reward system would help me with my goal, maybe a massage, special yoga class, or a weekend away. Hey…I am ready to start running right now!

PHYSCHOLOGICALLY:    One of the best things I can do for myself phsychologically right now is to continue on this integral path to healing. Practicing some form of meditation each day, is the best way I know how to slow things down in order to see what is in front of me more clear. My time calendar has also been a great asset for my mind. It has offered me more time to perform these mental healing practices. With my time available, and access to meditation, I am already able to rid myself of unnecessary stress and anxiety. I am learning to have fun when I am supposed to have fun, buckle down when I have a time constraint. I listen better, forgive more, and can see many more reasons to show gratefulness.

PRACTICES FOR PERSONAL HEALTH

What strategies can I implement to foster growth in each of the following domains; Physical, Psychological and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how I will implement each example.

SPIRITUAL DEVELOPMENT:  Since any type of development involves growing, at this point in my life, as well as looking at the many choices available developing a healthy spirit, I must admit that I am still mapping out this journey. Having said this, I must also say that it is my goal to investigate as many activities as I can in order to develop the spirit within me. As things stand now, I pray each and every day for the many wonderful people and gifts I have been given. With the weather getting warmer in Massachusetts, I am working in the garden (planting vegetables, herbs and flowers). My introduction to meditation has found its way into my daily schedule; practicing the art of Qi Gong daily has helped to  keep me grounded and more aware of the happier “me” who is emerging.  I call it the dance of life because it incorporates the gentle movement of the air, the earth and the ocean. I am working to fill my whole day with a spiritual mindset, I figure since I have to breathe to live, why not live to breathe. All of these little conscientious steps together will blend in order to live a life of peace, health and happiness. Spiritual development cannot be scheduled it must become natural.

PHYSICAL DEVELOPMENT:  To me the best way to plan any type of physical development is to first actually be able to visualize and feel what the outcome of my hard work will bring. Some people will call this a goal. I on the other hand call it a future vision of “the me to be”!  I am not sure if it is because I am a visual learner. All I know is now that I have been able to set myself up in this way. I can feel the success seeping through my being! My plan goes like this: Wake up at 5:00 AM, Monday through Friday and pop in my Qi Gong 30 minute DVD series. I then jump in the shower and use herbal body wash in order to awaken my senses. After I am invigorated by my shower, I head back downstairs and enjoy a cup of green tea to start my day.  Moving on, I will prepare a healthy protein based shake, while I prepare my nutritious, delicious lunch for work. As I drive to work I will listen to some calm, relaxing and soothing music, or just turn the sound off.  Because I work on the third floor of my building…I always take the stairs. Because I sit at a desk all day, I have set my calendar every hour pop up on my computer and draw my attention to the word “STRETCH!” I get up and do exactly that! Because I am allowed to eat at my desk, I pack more healthy snacks to eat throughout the day. This allows me to use my 30 minute lunch break to get out of the building and walk. These little steps have allowed me to change a negative (work-place), into a positive (healthier me), not to mention assist with my goal to lose 1 pound a week for the next 10 weeks. My new improved mindset is, since I have to be there 5 days a week, why not make work….work for me!

Because of this plan, I have found more time after work to lift weights, go for a bike ride, work in the garden, or do school work without the guilt of “I really should find some time to exercise”. Like spiritual development, physical development must become a lifestyle change. So my advice is to look to the future, visualize the healthy, energetic you that you wish to become. Once you fall in love with who you see, it is at this time you really want to feel the excitement flourish way inside just by the thought of the new you. Take that excitement to the next morning, and every morning after that and you are well on your way to meeting the person you have dreamed of for so very long. I am getting my inner and outer mirrors cleaned up. Because I am on the right path to meeting this amazing person very soon!

PSYCHOLOGICAL DEVELOPMENT:  This would be the third part of the whole. I fully understand that I cannot be a fulfilled “Me” without the THREE. Psychological development is imperative for my successful growth to human flourishing. It is because of the interconnectedness of the three, it is easy to exercise this mind work, alongside the other two at any given time.  Without a clear spirit, and a healthy body, our mind cannot really stand strong on its own. There will always be something missing. Just like we need water to drink, air to breath, we also need thoughts in order to make our dreams a reality. The best way that I can work every day to develop my mind is to; live in the moment (meditation), forgive others, show gratefulness (spirit), and provide nourishment (exercise, and rest (body).  I have already touched on what my plan is to feed these needs. I will use the precious tools (holistic, evolutionary, intentional, person-centered and dynamic), in order to develop the inner, outer, personal and shared, ME TO BE (Dacher, 2006)!

                                             COMMITMENT

How will I assess my progress or lack or progress in the next six months? What strategies can I use to assist in maintaining my long-term practices for health and wellness?

As I have indicated earlier, I am a very visual learner. So, in my quest to be my best, I have decided to use what I am going to call my goal bowls. I will fill one plain bowl each day with smooth beach stones that I have written simple words on (my intentions for each day). As each day transpires, I will start my day with a full bowl of goals. When I complete a goal such as; stretching, show gratefulness, forgiveness, prayer, exercise, eat healthy, etc. I will remove a stone, and place it in a beautiful bowl that I just purchased, which depicts “The Me to Be”. At the end of the day, I will be able to look back and see not only what I have accomplished, but also what needs a little more work.

The ultimate goal with my beautiful bowl, is to empty my ordinary bowl (me today) each day for the next six months. Once all of my intentions become habit, I will purchase a bigger or maybe just a more beautiful bowl, add more intentions and continue to grow the mind, body and spirit of ME!

                                                                                         

Reference

Dacher, E. S. (2006). Integral Health: the Path to Human Flourishing, Laguna Beach, CA, Basic

            Health Publications, Inc.

Seeing is Believing

       I am not sure if it was because I chose the 2^nd question on the discussion board this week, or because I am a very visual learner. What I am sure of is that throughout the past eight weeks, I have found a new softer, strength within in me through each of the exercises we have been blessed to practice.

     It was through the Loving-Kindness exercise, the realization that thoughts produce feelings, and feelings have a way of creating events (negative or positive). I have never had a problem with holding great love for others. But, when I feel threatened, betrayed, or hurt, I can hold feelings of resentment, anger and sometimes hate. It is through this Loving-Kindness experience that I have somehow gotten softer. I have learned that I have no control on what others choose to do with their thoughts, words and actions. I have learned to take time to act instead of re-act to situations. It is my belief that what we send out, we get back. I am not saying that I no longer “fight the fight.” I am saying that I choose my battles based on what the price of the battle (create change or give pay-back)is. Loving kindness has brought about less judging of others and more judging of myself. I take time to hold gratefulness in my heart, and am more willing to wear my heart on my sleeve to let others in as well as maybe learn from my experiences. Loving-Kindness was the first step to cleaning the closet of my mind and heart.  The best part of this exercise is that people are actually seeing a change in me. Share ♥

    Calm-Abiding is the next practice that has had a great impact on who I choose to be, and where I choose to live in my mind. It was by practicing the subtle-mind exercise; I was able to find calm in unusual places. It was the gift I found when I turned off the radio in my car on the way to work each day, where I was able to enter what I consider a negative space, without those negative feelings that I had attached to it for so long. This exercise allows me to set the pace for my day. Instead of waiting for the negative atmosphere to encompass me, I now use the tools we have been given in the class to get me through the work day without latching onto the surrounding negativity. I wake each day to the realization that this day is my own. I can choose the three levels of the subtle mind; 1.)Witnessing mind- in order to stay in the moment, and block out negative chatter. 2.) Calm-abiding exercise has allowed me to soften my mind, thoughts and actions; surrender myself to peace instead of chaos. It is my goal to practice these two in order to reach the 3rd level -Unity Consciousness. I am not even close to this yet, but I have a map. What a goal to see everything with such focus and clarity, and be able to choose what we want to keep in our minds closet, and what we choose to let go!

Peace

Deb

My Asclepius Meeting with Mother Teresa”

If we have no peace, it is because we have forgotten that we belong to each other.”     

                                                                Mother Teresa

I could not believe my luck, as I was getting ready to complete the “Meeting Asclepius” exercise, I realized that I could not have chosen a better day or time to meditate.  This morning, I found myself home alone (which I might say is a rarity). With the house being very quiet, and the dog outside, I was already letting the God’s know how grateful I was for this opportunity.

It was with great appreciation that I got myself into a very comfortable position (lying on the overstuffed sofa), with my eyes closed and taking a few moments to get comfortable with my breathing. With my headphones in place, I placed the audio on. I was thrilled to hear the ocean in the background; as it is one of my favorite places to be. When prompted to choose a person who I admired and respected, my heart went right to “Mother Teresa”. Just saying her name brings about a sense of calm for me. She is someone who exudes peace, a quiet strength and limitless love. Her selfless devotion to helping the poorest of poor, and saving countless lives is what has drawn me to her for many years.

As I relax in the moment, I can visualize our meeting. We are in a dimly lit temple, sitting across from each other face to face. It was at this moment that I lean forward and take her hand. I cannot explain the feeling that is taking over my spirit. As I began to really feel her presence, I start to hear the ocean in the background. It was at this point that I lost my concentration. I could not place Mother Teresa and the ocean in the same moment. Although I could still visualize our meeting, my attention was lost.

As the audio moved onto the white light, I was unable to focus on the meaning of the light. It wasn’t until the white light immerged from her heart that I was able to find myself back in the moment. Although I was more affected by the touch of her hand than anything else during the exercise, I ended the process feeling at peace.

It is hard to believe that one of my favorite places to be (the Ocean) was able to take away my moment with such a wonderful woman. I am going to try this one again. Maybe by knowing what is to come, I will be able to stay in the moment with all of the different sounds in the background.

I believe if we are able to complete this exercise as we are guided to, we would be able to take away with us some of the wisdom, peace and love from the person we are ready to meet.

Peace

Deb

Not for class assignment, only to share.

I recieved this as an email. I really do not know who wrote it, but I felt that it was worth sharing.

A young lady confidently walked around the room while leading and explaining stress management to an audience; with a raised glass of water, and everyone knew she was going to ask the ultimate question, 'half empty or half full?'..... she fooled them all... "How heavy is this glass of water?", she inquired with a smile.

Answers called out ranged from 8 oz. to 20 oz.

She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case it's the same weight, but the longer I hold it, the heavier it becomes."

 

She continued, "and that's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on."

 

"As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden - holding stress longer and better each time practiced.

So, as early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night...pick them up tomorrow.

Whatever burdens you're carrying now, let them down for a moment.
Relax, pick them up later after you've rested.

Life is short. Enjoy it and the now 'supposed' stress that you've conquered!"

* Accept the fact that some days you're the pigeon, and some days you're the statue!

* Always keep your words soft and sweet, just in case you have to eat them.

* Always read stuff that will make you look good if you die in the middle of it.

* Drive carefully... It's not only cars that can be recalled by their Maker..

* If you can't be kind, at least have the decency to be vague

* If you lend someone $20 and never see that person again, it was probably worth it..

* It may be that your sole purpose in life is simply to serve as a warning to others.

* Never buy a car you can't push.

* Never put both feet in your mouth at the same time, because then you won't have a leg to stand on.

* Nobody cares if you can't dance well. Just get up and dance.

* Since it's the early worm that gets eaten by the bird, sleep late.

* The second mouse gets the cheese.

* When everything's coming your way, you're in the wrong lane.

* Birthdays are good for you. The more you have, the longer you live.

* You may be only one person in the world, but you may also be the world to one person.
* Some mistakes are too much fun to make only once.
* We could learn a lot from crayons. Some are sharp, some are pretty and some are dull. Some have weird names and all are different colors, but they all have to live in the same box.
* A truly happy person is one who can enjoy the scenery on a detour.
* Have an awesome day and know that someone thought about you today.
* It was me, your friend!

A Wish and ...A Way

A Wish and …A Way!

            May all individuals gain freedom from suffering (A wish?)

           May all individuals find sustained health, happiness and wholeness. (A wish!)

          May I assist all individuals in gaining freedom from suffering (A way!)

         May I assist all individuals in finding sustained health, happiness and wholeness. (A way!)

It was through the “Universal Loving Kindness” exercise that I was able to not become more aware of the suffering, sadness and emptiness in others around me, and wish that all of this could change. But I was also able to look inside myself for “a way or ways” for me to promote change from all of the suffering sadness and emptiness in a way that can spread to others. My “way” is to spread the word of the wonderful things I am learning in my educational journey. I can see already how my actions are creating changes every day. People see that I am a person who “walks the walk” and encourage others to walk with me, as well as to teach others. This is how change happens. People today are searching for “HAPPY, HEALTHY and WHOLENESS” (Dacher, 2006). It is by using the tools that God and the wonderful teachers are providing me that I am able to turn a wish into a way!

As far as my own personal assessment process, I can honestly say that I am having difficulty with this one. After spending some quiet time in order to dig deeper into my soul in order to discover what is holding me back in the growth and development aspect of “Me”, I walked away a bit shaken. The realization that I have low self-esteem came to the forefront. My whole life, I have focused on taking care of everyone, and never feeling better for any of it. It has become my job. So bringing this to the forefront once again (I have been aware for a long time about this), I am trying to understand…If the goal to integral health is to “let your ego die in your work and surrender your smaller self (Dacher, 2006).” Have I not achieved integral health already? Is feeling good enough part of my ego? Is getting good grades for me selfish? I guess this is why I am on this journey

I know that lately I have been saying that I want to exercise more. I would like to get back to lifting weights, adding some yoga, and fit in more time for meditation. Having said this, I do not feel at this time in my life, that I really feel that I can give up time anywhere else in order to fit this in. But, if we look at the quadrants (Psycho spiritual, Biological, Interpersonal and Worldly), it may just be possible to fall into each one of these as far as exercise goes, without using the “ego” for this integral health journey. I can take a hard look at “nutrition’ from the biological quadrant. I need to eat anyway…why not incorporate better choices. I can do more hiking with my family in order to help with the more emotional me and use this as a form of exercise, meditation and spirituality (Dacher, 2006). Doing this with my family will allow me to step into the “Interpersonal” quadrants by allowing me to meet my personal, and family time.

So in essence, I can kill three quadrants with one stone. Sounds like a plan!

My Not So Subtle Mind

      This practice is one I may need to try many times in order to reap the benefits of a subtle mind.  During the first few moments when I was prompted to be aware of my breathing, I am pretty sure I got it! It was not until the instructor broke in after my 10^th breath that I became startled. As much as I tried to get my concentration back, I became more focused on my surroundings. I heard the cars pass by my house. My daughter came home between classes with a friend and turned on the television. I became very aware of my dog, who was sitting beneath my desk from the start, and finally I focused on my husband who was in the next room the whole time doing some work on his computer.

     The great thing about this exercise is that for those first ten breaths I was able to witness my own subtle mind (and fall in love with it). I have uploaded this exercise to my I-Phone in order to continue this practice. To be able to bring myself to this calm place would allow me to find peace in stressful situations as well as to send myself on a mini-vacation without even leaving the room.

    When I compare this to the Loving-Kindness audio, it is easy to see how I am able to grasp the concept of Loving-Kindness much more easily that Subtle Mind. With the Loving-Kindness audio, the format was geared towards others. With the Subtle Mind, I found it was more about me. As I mentioned previously; it is much easier for me to give than receive. But, I am ready to learn!

“For it is not enough to talk about peace. One must believe in it. And it is not enough to believe in it. One must work at it.”

                                                                    ~Eleanor Roosevelt~