Unit 6

I practiced the first exercise, Universal Loving Kindness twice. The first time was at home when I was alone and the house was quiet. The second time was at work/school, Kaplan Lincoln Campus. When I practiced it for the second time, I wasn't busy with other students but the Academic Success Center was indeed full of students. I tried to quiet my mind and read the phrases over and over. I thought that this setting would be impossible to tame my mind for ten minutes. Much to my surprise this specific exercise worked more efficiently. The students that were around were all accounting students and we were not staffed for them at that time, I have no knowledge of accounting. As I'm becoming the slightly stressed I realize as I'm reading those four lines I was becoming more tolerable of the students that had high stress levels. This book is definitely going on my book shelf at work; the exercise provided me with enough calmness to get through one of the roughest parts of the day at the Lincoln Campus.

The Integral Assessment I have only practiced once. When I did practice this assessment I realized there is a lot for me to work on in my life. I was able to answer a lot of the questions with confidence within myself then as the questions progressed and became harder I realized there are still a lot of areas needing improvement. My ratio is about 4:10, four being the areas which I feel I have mastered and or focused on. The rest is up to me to work on and focus on. One specific area I need to work on is the too much on my plate. I rarely have too little on my plate so that is something I’ve always counted on, kind of how an addict depends on a drug to silence the world. I just keep myself busy, as if I’m constantly in a race to keep things off my mind. However, with the recent practices that I’ve enjoyed, I have been able to confront my thoughts and assess them in a positive way. The other aspect I would like to work on is how much I can contribute to a better world. My attitude and acceptance of other people can no longer be the only aspect that I excel in; I need to now move to helping take better care of our environment. For example, plant trees within my community and recycle, drive less and walk more, etc.

While working on my full plate issue I can listen to exercises that allow me to focus on me instead of constantly thinking I need to do other things. I can also implement a rest time for at least an hour every day, probably more like two hours. The other issue, helping to better the world around me, I can dedicate sometime to put in place a system of recycling, reusing items, and when going out, try to ride bikes or walk. I can also use exercises that focus on others as well.

Unit 5 Loving Kindness and the Subtle Mind

This last weekend I was able to take my lap top to my grandfather's house. I had him listen to the Loving Kindness exercise and he almost fell asleep. He opened his eyes and said he would be using this as much as possible. He said that when he listened thoroughly he felt at peace in so many ways. I was so happy for him. He didn't seem to like the Subtle Mind as much. He said it was too long and that he felt that the Loving Kindness was more beneficial for his health. I thought the feelings my grandfather had about the two exercises summed up the two quite nicely. While they are both relaxing one seems to focus more on you and the other focuses more on the outer aspects of you such as people. I have listened to the Loving Kindness exercise a total of six times now. I feel this will be beneficial for my health as well. I've been experiencing high blood pressure due to stress. Now I thought that I was good with managing stress as I've taken the actual class here at Kaplan. However, these hormones have me pinned under a block of stress. So when I use this exercise I feel better. My husband had me start using it because he was with me when I showed my grandfather and my husband felt it's something that both of us should be doing. Every other night when my husband get's off of work early we lay down and listen. He mostly makes sure I'm comfortable, so I don't know if he's benefiting from it as much as I am. I tried the Subtle Mind exercise the other night when my husband was working late and I didn't feel it was as beneficial to me specifically as the other. I feel an overall wellness when I listen to the Loving Kindness exercise. It's the same feeling I get when I practice my pregnancy yoga. I even feel good physically because of the way it strengthens my mind.

Loving Kindness & Introduction Mp3 Reflection

1. I believe that listening to the sound of water/ waterfall made me the most relaxed. I listened to what she said and I felt the positive feelings from that but I really really enjoyed the water sounds. The sounds made my body feel so relaxed. I really did like to unattached myself from physical objects and to focus on love for my son and then to focus that love on me was a very nice experience. I have been thinking that I need to try to send this to my grandfather. He is in hospice and I believe the Loving Kindness Mp3 would help him feel good. I think my grandfather would benefit spiritually, mentally, emotionally, and physically from this. It might distract his mind enough for him to not feel physical pain. Halfway through the exercise is about imagining a loved one who is ill or in pain and suffering and help them or make them feel better. My grandfather would like to hear the faint Indian music because he has Indian in him and that part of his geology is important to him.

2. The "mental workout" is a practice in which you strengthen your mind by training your mind. The mental work outs can strengthen your mental state which in turn effects your spiritual, emotional, and physical states as well. When your mind can reach a healthy state and experience the evolutionary development your body can expect to feel and act better. Health is not just one aspect rather it's mind-body connections. I already have a way to implement mental workouts, I use yoga and meditation. I have personalized them to my preferences and likes. When my psychological health is focused on then the rest of me (physically) feels healthy. The repetition helps the mind to a workout. The more practice the more clarity will be allowed in your life.

The Crime of the Century Reflection and more!

1. Based on my reflection of my health I have realized that I have much room for improvement. I rated myself at an 8 for the physical wellbeing because I'm pregnant and am not on my normal diet. I loosened the leash I had myself on so that I am able to give in to the cravings I have. Also, I am no where near as active as I was before becoming pregnant.
I rated myself at a 5 for the spiritual wellbeing because I have little to no experience with spiritual wellbeing. However, I didn't rate myself lower than a 5 because I feel healthy in that sense.
I rated myself at a 7 for psychological wellbeing because with my hormones being out of control I don't feel I can rate myself any higher than that. However, I gave myself some credit for being pregnant even though I'm not quite my usual self.

2. For my physical wellbeing I am going to have a goal of joining a pregnancy exercise group at the YMCA in my town. I have heard great things from other pregnant women. I wish to make this a big goal to obtain because I want my body to be as ready as possible to deliver another baby.
Spiritually my goal is to involve myself in meditation. This is something I could do on my own at home. I believe this goal will help me to gain a better spiritual wellbeing.
Psychologically my goal is to maintain and create a focal point for when I feel like I am going to have a mood swing. I will also buy this book I was recommended that has helped my cousin with dealing with mood swings while pregnant.

3. If I am able to have a few moments to myself in the morning I can stretch my body and get my blood flowing nicely so that all my parts are working together. I believe if I am allowed this time in the morning to help physically prepare myself for the day I will be able to accomplish these new goals. The worst part of my day is waking up because my body doesn't feel good and wants to stay in bed all day. Waking up in pain has been a problem for me because it affects my eating and my attitude.

4. This relaxation exercise is good for my mind and my body. The last one was the same. I feel that these exercises will be beneficial to me when I'm near delivery. Every time I listen to these my whole body and mind feel completely at ease. There was no part of this that was frustrating for me. The beneficial part of this exercise for me was getting rid of the tension and chaos in my body and mind. I really believe I will use at least one of the exercises when I'm in labor.