Mental Fitness Project

Mental Fitness Project

View more presentations from Kristen McAshan.

Spiritual, Physical, & Mental Wellness

source

The full spectrum of biological flourishing is through mental, physical, and spiritual wellness. These are all important and are all connected. Our bodies are amazing like that. This biological development also helps promote integral health, happiness, and wholeness. When our lives are not in sync mentally, physically, and spiritually...things can happen. In this case our spiritual wellness can do wonders and can "prevent mental distress and physical illness, and enhance recovery from disease" (p. 86).

I have personally experienced the miracles of my spiritual wellness. About a year ago I went into my dermatologist to have my foot looked at for a plantar wart…no fun. Before I went to my appointment my husband randomly told me about this mole he noticed on my back and that I should ask my doctor about it while I am there. Since it was on my back I of course had no idea what it looked like or ever noticed it. Praise God that I went in that day and randomly asked my doctor to look at my back after receiving treatment on my foot (not thinking anything of it at all). She looked at me and said I needed to have it removed immediately...as in right now.

Went home that day a little shocked and a few stitches on my back. We prayed about it since it gave me some concern from my doctor's reaction. We prayed up until we heard the results from the pathology lab. It was cancerous...had to go back in and get some more of my back taken out. Prayed and prayed more...long story short :) results came back and all the margins were clear. Praise God. I know this may seem like a big deal, but I know God works in big and small ways and have experienced them both. Who knows where I would be right now if I had not had as strong of a spiritual wellness as I did…and still do.

The Subtle Mind

source

I really enjoyed the Loving Kindness exercise. I had the opportunity to think about certain people and things going on around them. This was easier for me to accomplish rather than the Subtle mind exercise. I think it didn't help that my CD was loud static through about ¾ of the exercise...bummer. It is not the same when you are trying to really focus and relax...when you have to read the exercise at the same time. It did get a little easier when I did it several times because I knew what was expected.

When reading through the Subtle mind practice I noticed there are a lot more questions being asked. I suppose the deeper one tries to get the more questions arise. I feel like I am not quite 100% there with my calm-abiding and unity consciousness. I did find myself wondering off, getting back on track, but then falling off again. Then I would get frustrated that I couldn't stay focused, and then that just ruined it. J However, being optimistic, I did catch myself able to recognize the rise and fall of those distractions of images, thoughts, or emotions. So there’s a start!!

I do know that I look forward to that experience of my true, true deepest essence. I love the line..."the mind drops into the heart" (p. 76). I know I have experienced this throughout my life, but to be able to intentionally drop my mind into the heart…on cue. Now that will be amazing. Oh I can imagine now how my life will change when my life has that constant peaceful mind.

Mental Workout

[source]

The concept of Mental Workout is very similar to physical workouts. We know we need physical exercise and we are educated about the benefits of taking the time to exercise. We know that in order to be healthy, in shape, or physically fit for something specific then we have certain goals and exercises that we need to do in order to get where we want/need to be. I love Dacher's point he made, "...everything meaningful in life is achieved through effort, discipline, and perseverance" (p. 66).

Just like physical workouts, mental workouts need to be done daily in order to reap the benefits. Exercising one week is a good start but not nearly enough. Exercising a month is something to be proud of but is probably still not enough to see the results you want. Exercising a year is amazing, and by this time it has become a part of your normal routine. Not only will this be easier for you to do daily, but it has changed your life...for the better. This is the same way with mental workouts, doing it a few times will not lead to human flourishing.

One of the main purposes of mental workout is "not rest and relaxation but rather the progressive development of an expanded consciousness and its healing capacities" (p. 65). This will take some time to evolve but eventually you will feel the difference and will not want to go back to what you were before.

tame and train the mind, open the heart, expand consciousness, and progress us toward psychospiritual flourishing.

Loving-Kindness

[source]

At first I found it difficult to find the time to do these daily exercises. Sadly enough, it was difficult to make myself do two 15 minute sessions. However, about half way through I found myself doing them with no problem. I knew I enjoyed it once I did it, so I was making sure to incorporate it into my crazy busy days, and it was totally worth it. I mean who wouldn't want more Loving Kindness throughout their days??

This exercise technique was one I have not done before. It still got me thinking and focusing, but I really enjoyed the outcome of it..."to create a heartfelt loving-kindness that diminishes your self centeredness and quiets your mind" (Dacher, 2006, p. 69). Thankfully I am already blessed with a loving nature. I do not have a hard time loving others and physically showing I care and love them. Whether it is hugs, sweet cards, rides to place, or just listening, these are easy for me and I love doing it. This exercise is another way for me to show I care and love them, but mentally. I love it. I feel I am going that extra mile to show loving-kindness, and it is the kind that I don't need to flaunt and tell them that I am doing it. I feel that they will feel that difference.

To me this exercise is similar to prayer. Just being in a quiet place and focusing on certain things or people. Especially the part of breathing in and taking in others suffering and dissolving it in my heart. I enjoy the visualizations to, physically breathing it into my heart an watching it dissolve. I believe this exercise to be very beneficial. For me, I had to make sure I was really focusing on the meaning of it. I feel that if I did not attempt to do this two times a day (to be honest, I did miss a couple times...who's perfect?) then I would not benefit from it.

I would definitely recommend this to others. I would encourage full commitment on this exercise. I feel those who regularly pray, meditate, or have some type of technique would have an easier time adapting to this daily schedule and have higher chances of benefiting.

Dacher makes a great point...anything to take focus off myself is great! Doesn't it feel good when you are thinking of others before yourself, and putting their feelings and well-being before you. I am not a parent (yet!) but I feel that this is what it will be like all the time for me. Constantly, but lovingly, putting my family before me. I know my husband and I already do this, and it is good. Dacher also mentions the lovely "we get back what we give." I totally agree with this. :)

part III: The Century of Crime

First off, love the music. Already a great relaxing tool for me. :) Just the ability to stop everything and just breathe. Crazy how I don't ever really do that during my crazy days.

red: I feel grounded.

orange: I feel centered.

yellow: I feel loved.

green: I choose to love.

blue: My life has a meaningful purpose.

indigo: I feel balanced.

violet: I feel connected.

I enjoyed this relaxation technique. I feel I got more out of this technique than last unit's technique. I wonder what that says about my relaxation abilities? I think because it was more of a visual yet mental and emotional approach. These positive words are encouraging and makes me want to go out and be super grounded, centered, loved, to show love, purpose-filled, balanced, and connected. When you have all of this pulled together you definitely feel that health, happiness, and wholeness. My body was calm and relaxed. I said last week that I should listen to the first relaxation exercise throughout my days, but I probably will be coming back to this one since I felt I got more out of it. Which one do you prefer out of the two exercises we have done so far??

part II: goals & activities

Goals are good. I heart goals. They are beneficial in so many ways...especially if you meet them.

*physical goal: To put my certified personal training self to work. :) I am certified, but once I quit working at the gym I am fallen off. I have the discipline. I just need to make the time. I would like to get back to my 5 days a week of training, but realistically, I would say at least 3 times a week (with my lovely dog walks every day of course).

*spiritual goal: I would love to walk with God constantly, in everything I do, I do it for God. I don't want to get intimidated by that statement. I know how it can be, how hard it will be with temptations, the easy way out, at times the minority, etc, BUT I do know the rewards, and they are definitely well worth it. To keep up with my daily (at least every day) readings of the word, and my prayers. Prayer works, so I must keep that up. I would also like to reach out to more people in my church home, those in need. Even if it is just to listen, help move things, or have lunch with them.

*psychological goal: My goal is to worry less. This flows with my spiritual walk. One of my favorite verses from the bible is Philippians 4:6 "Don't worry about anything, but pray about everything." I love this. I am not 100% there, I mean, I do pray about everything, but I still have a tiny bit of worry. That is frustrating. I do know that I feel so much less stress, worry, pain, suffering, when I give it all to God. (Again, not trying to preach, but just writing my thoughts). I want to get my priorities straight with some time management restructuring as well.

Now...how am I going to do these goals???

*physical activities: It helps when I have a partner, not just for accountability (which is nice) but also for fun. It is fun doing activities with others, especially my husband. He is a good encourager too, so that will help. If I write out my workout schedule (I am all about lists and organizing), then I can visualize my week with the workout penciled (or inked rather) in. Also, it always helps me stay motivated when I do activities and workouts that I enjoy. A struggle and challenge is always good, but I need to enjoy it or else I will not keep it up.

*spiritual activities: It helps me when I am surrounded by other positive, uplifting, God-loving believers. I have less distractions and less things/people pulling me down. I am not saying that I only hang out with this crowd, I have plenty of friends who are non-believers. I do not judge them at all or hound them with my beliefs. I know God has a plan for them and I will be there for them no matter what. I need to educate myself more with God's word. I have a lot to learn. I have a few spiritual mentors that I can come to, I should not take them for granted and pick their brains!

*psychological activities: Pray. :) Keep that goal in mind (not in the back of my head, but the front). I like to write things down and see them. I will put little notes, whether they are of encouragement or simply grocery lists, around the house to remind me. I eventually will see these words several times a day that I memorize it and it is fresh on my mind. Just making sure I stay organized and keep my main priorities...priorities. I have experience, so I know how long things take and how long I can take to do these things. I need to be realistic, otherwise I can overwhelm myself and get off track.

part I: well-being stats

*Physical well-being: I grew up playing sports my whole life. I played for several teams, for my own physical health, and for fun. Yes, I actually enjoy working out and being active. :) Right now in my life, I would say I am at a 7 for physical well-being. I am definitely eating healthy (vegan at the moment) but I know I can prioritize more exercise into my crazy busy schedule.

*Spiritual well-being: Ahhh, spiritual well-being makes me happy. This is a HUGE part of my life. Not because I am a pastor's wife, or because I am a kid's pastor myself, but because it is everything I live for (or at least try to). I would say I am at a 8.5 in this area. Clearly, I want to be a 10, but no one is perfect. :) I want to make ministry my full time job, not only my actual job but also full time in life. All the time, I want to walk with God. (I don't want to get into too much detail, BUT I'd love to talk with anyone if they want).

*Psychological well-being: I would say this one has been more of a challenge for me than the other two. I am constantly busy, doing something, thinking of something, thinking of doing something, etc. :) I can definitely get overwhelmed at times, and if I did not have my spiritual well-being pretty strong, then I am pretty sure I would go crazy. No joke. I don't know how some people can do it. But I would give myself a 6. I have really improved with my stress and worry (thanks to my faith and prayer), but I still have some work to do. I feel like there's always something going on and I just need to concentrate on the now time and not about the future.

I will be checking to see if anyone has 10's....and then reading on how you did it! :)

relaxation is good...

Hello lovely classmates. Thanks for coming to my blog. I hope to give insightful information and share what I have learned throughout this term and my life. I am super excited about this course and look forward to reading y'alls words as well.

I love little relaxation audios and experiencing new techniques on how to relax. Who doesn't? It was pretty late when I decided to do mine. I thought it would be a good idea to do right before I went to sleep. So I brought my laptop in our bedroom and was super comfy (like it said) in my bed. All I had in mind was that this was going to be nice and relaxing and help me fall asleep faster.

The Journey On relaxation exercise was one I had never done before. It was nice. (My husband however fell asleep twice during it...so I guess it really worked for him) ;) I made an effort to really focus on the exercise and visualize my blood circulating in the specified areas. I did feel relaxed, warm, and heavy.

Then at the end, he started talking about how energized you are and how full of energy you now are after doing this exercise. I thought that was weird at first, because I definitely felt relaxed and not full of energy. I mean...I was in bed about to go to sleep (husband already asleep). But then I could not fall asleep. I probably tossed and turned for another hour or two. Then a huge hail storm came, and that DEFINITELY did not help. haha. I then realized that it did give me energy, and then thought that it was a bad idea to do the exercise right before bed. At least I know it worked. :) I will keep this audio accessible for future lazy days.

I'd love to hear if anyone else had the same experience?? Have a great day everyone!!!