Integral Assessment

1. Practice the universal Loving Kindness (meditation) exercise on p. 93.

May all individuals gain freedom from suffering

May all individuals find sustained health, happiness, and wholeness.

May I assist all individualas in gaining freedom form suffering.

May I assist all individuals in finding health, happiness, and wholeness.

When I sat down to really contimpalte these phrases I tried to remember its purpose in shifting personal love to universal loving kindness.I can't hel but make a comparison to some of Dacher's book and the way my God sets out for man to follow. The principle of loving kindness is just the same as Jesus Christ wants for all of us.when we stop focusing on only ourselves, retreat from our possessions, and really start to love for what it's worth is a whole lot more than what meets the eye.This practice of Loving Kindness was turned into more of a prayer for me.

1. Complete the Integral Assessment discussed in chapter 11 (p.115).

Describe the exercise and assessment process. What did you discover about yourself? What area have you chosen to be a focus of growth and development? Why? What are some specific exercises or activities that you can implement to foster greater wellness in this area?

the integral assessment:

What aspect of my life, psychospiritual, biological, interpersonal, or wordly - is the source of difficult or suffering?

I discovered that worldy aspect of myself is the source of difficulty or suffering. I also learned that I believe that all other aspects are directly related to the worldly aspect as worldly needs seem to run the world right now.I am at a place in my life where I have come to the conclusion that I have to trt to let go of as many worldy possessions and ties as possible.Throught\ the shedding of things that I once felt I could not live without or were the basis of my reflection i have been able to see a greater peace that just cannot be compared to objects. I think our biological aspect is tied to wordly possessions or the need to feel accepted based on our physical appearance and even superficial need to set an image, Our psychospiritual relationship can be sluggish and might not be expanded when selfishness and greed get in the way.I also think that an interpersonal relationship comes with letting go of the relationship of things so God can be focused on.

through my daily walk more and more is revealed as to what wordly things are just not important for we will leave them all behind.

The subtle mind

Your mental fitness practice this week incorporates the concept of the subtle mind (Dacher p.75). This week, replace the Loving Kindness exercise of unit four with Practice 2: The subtle mind exercise and listen to track #3 on the Dacher CD.

1. Compare and contrast the Loving Kindness exercise and the Subtle mind exercise. Explain your experience including the benefits, frustrations etc.

The Loving Kindness exercise requesed a comfortable peaceful mindset and a memory of a feeling of love you had for someone to compare the feeling to. while thinking of this love you were to let it run through your body reexperiencing the warmth. Then, you were directed to plce the same love you felt toward all of you thoughts. Allowing even negative thought to come in and be loved.Next,you allowed all sorts of beings and situtions into the realm of loving kindness so any feelings of negativity could be disolved.

The Subtle Mind exrcise starts out with a breathing exercise that is intended to connect the mind to the breath helping to create a witnessing mind.Instead of focusing on thoughts, feelings, and emotions simply being focused on with loving kindness, you think about your breath instead.

I think while both exercises were intersting to try the subtle mind was a little less frustrating.Redirecting my mind to a seperate option, such as the breath, was a little easier that trying to love them all. 

1. Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.

1. the connection of spiritual wellness to mental and physical wellness is great. Like physical wellness we can train or bodies to become well.With repetative practice both can improve overall health.The connection is manifested in my personal life becasue they go hand in hand. Without physical wellness I am not quite at my best mentally and vice versa. An approach to improve either area is only going to aid in the growth of the other.

Loving Kindness

Upon completion of reading chapter 6, review the section ‘Getting Started’ (p.66). Begin practice 1: Loving Kindness. Listen to tracks # 1 and #2 on the Dacher CD. Practice the Loving Kindness exercise this week. In your journal (blog), record your reaction to the exercise.

1. Describe your experience. (Did you find it beneficial? Difficult?) Why or Why not? Would you recommend this to others? Why or Why not?

I think the Loving Kindness practice is extremely beneficial for me and I would definitely recommend it to others, first, anytime set aside for you whether it is 5 minutes or 5 hours is going to be beneficial for reflections. I think learning to open my mind and my heart for me and toward others can only be beneficial. I strongly believe that modern times are extremely stressful for all of us and we tend to compare and envy our neighbor,  and brothers.

Giving each feeling and thought that entered my specific time with love and kindness made me smile. I huge smile made me even warmer as I pictured my debts and personal crisis playing in a field like little sheep! I have learned that dwelling on such worries don’t get me anywhere. This exercise has was beneficial and while I do feel that I could spend more time focusing on and releasing the chatter of my mind, I may do it in a different way. I have learned that regardless of how we accomplish this task the most important objective is to make the time to release. A reoccurring excuse may be that we just don’t have the time to do exercises such as these on a normal basis. Allotting specific time is definitely going to improve the area of change necessary for integral health.

The observation of mental movements was difficult but I could see how with practice letting go of the images and fixations we are used to thinking about constantly can be obtained. Repetitive attempts at this exercise would help to bring calm.I also feel that we tend to forget to appreciate that it is not going to be that easy. That we were given the how to problem solve, that tomorrow will come, and often that all the loving kindness we need wakes up with us in the morning. We are so blessed to have this extra day.

2. What is the concept of “Mental Workout? What does the research indicate are the proven benefits of a Mental Work Out? How can you implement mental workouts to foster your psychological health?

The concept of “Mental Workout” is similar to a physical workout. The benefits are gradual but as the workout becomes more consistent you also become stronger and reap your rewards. Research shows that although the workout maybe similar it is also a reverse process. When gaining physical rewards the effort is started from a sluggish lifestyle to become more active and healthy. When creating a mental workout the overused and over exercised part of the brain is actually slowed and brought to an area of calmness and unity.

Crime of the Century

1. Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)

I understand the purpose of this relaxation exercise is to listen and follow the voice prompts until deeply relaxed.Although I felt relaxed I could not seperate my mind enough to feel the full benefit that was intended.I can imagine all the steps the speaker set up but I could not get lost enough to feel fully relaxed.

Rate Your Being

1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?

based on my reflection and on a scale of 1-10 I rate:

My Physical Well Being- 6

I rate my physical well being a six because  overall, I feel great about myself.I learned from a young age that physical well being is a choice and our bodies are capable of way more than allow. I tend to reach a peak of physical well being as far as exercise and nutrition go and digress like I have a cushion. I would love to reach that point where I crave athleticism and cannot live a day without it. I believe I keep myself on the brink with mediocre get by when I know I can succumb to a life of extreme physical well being.

My Spiritual Well Being-8

My Spiritual Well- Being at eight because I have never before had such calm and peace to my life. I am Born again with new eyes. A year ago I made a personal point to start a journey. A month ago I was baptized through Jesus Christ. Today and everyday my spiritual well being grows towards new heights. The Bible is an instructional book to the way of life and making the decision to follow His Word is undoubtedly the best decision I have ever made. The sheer excitement I have as to whats to come will keep my spiritual well-being at a heightened at each days dawn.

My Psychological Well Being-7

I rate my psychological well- being at 7 because I have always been a positive person. Vowing to never withdrawal to depression and learning its traits from others young. I believe I have set my psychological being up for steady and positive growth. 

1. Develop a goal for yourself in each area (physical, spiritual, psychological).

Physical Goal I have is to maintain a regimen of exercise and diet that will become a lifestyle to build on. I have been out of a regimen for sometime and my roommate and I have decided to start a program with each other as support.

A Spiritual Goal I have is to read the Bible everyday for 20 minutes. I listen to a lot of commentary, go to church and Bible study and look up references but would love personal time alone to ponder.I would love to Read for 20 minutes when I wake to start and see where that will lead.

Psychological Well-Being

A goal for psychological well being is to actively work on reducing procrastination. I find that I tend to stress out over many things at once and while remaining positive over the outcome I do not need to be stressing myself out at all.

1. What activities or exercise can you implement in your life to assist in moving toward each goal?

Within the last few months I have overcome many obstacles of stress. I sort of had to put my normal regimen on hold and I am at the point where I can not take lack of any longer.I will not be taking off were I left off but starting anew altogether. I have already scheduled this Monday to start waking up doing my reading, exercising and letting the rest of the day fall as it may. I have had most luck doing what I might excuse later in the day first thing in the morning.

1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate ur A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?

A. Physical Well Being-6

B. Spiritual Well Being-8

C. Psychological Well Being-7

HW420-Unit 2-Jouney on Relaxation Exercise

A New Beginning is quite literally where I have decided to make some drastic life changes. The first of which is devoting my life to God. This past year has been a journey and commiting all without any reservations has brought me great peace beyond compare. This class comes at a wonderful time where I am learning that it is not all about that outer shell and letting go of it is actually the first step.I have gained perspective,peace, mercy, and am content with my decisions.

whoever wants to save his life will lose it,
but whoever loses his life for me will find it.
Mathew 16:25


Journey to Relaxation was performed prior to bed time.I was already in a relaxed attire as far as pajamas go but still held much stress in my right neck to shoulder area.BeginniMyng the exercise with deep breathing is a sure fire way to start a great relaxation process. The autogenic training technique of actually suggesting relaxation through change of blood flow felt great! I decided to perform the exercise on my brand new, fluffy carpet and tried to picture my torso as a lake that overflowed into my shoulder and arms.With each breath I released nmore blood flow and I was in control. For a second I was so relaxed I thought I missed a step.
As the narator stated muscle tension is the number 1 symptom of stress. While I still feel tension in my shoulder, I could feel the power of suggestion alleviate some tension.I am positive that practicing this technique may bring on a whole new level of relaxation.

Unit 1 HW420-

But the fruit of the Spirit is love, joy, peace,patience, kindness,goodness, faithfulness, gentleness, self control; against such things there is no law.
Galatians 5:22-24.
For me, the choice for a new beginning is a gift from the most High. I wake with a new appreciation for life and realization that there is so much more and it is much easier to obtain than previously thought. It is about letting go of wordly frustrations and raising to a level of peace that can be shared with all.