My Plan

I. Introduction:
    The goal of human flourishing incorporates the concepts of integral health where an authentic happiness and a genuine wholeness can be found. Integral health is developed through the basics of exercise and nutrition for physical health, stress management and mental training for psychological health, and contemplative practices for spiritual health. This progressive journey is best overseen by an experienced guide, a flourishing individual who can confidently lead those in need down the right path - not because they read the map - because they have experienced the map and understand its five guiding principles:
1. holistic - includes all four quadrants of the integral map, the "whole" person.
2. evolutionary - a personal move towards maximum potential within the integral map.
3. intentional - a non-reactive focus on thinking that is necessary to choose non-conventional modalities.
4. person-centered - individual needs are priority.
5. dynamic - the integral map is a guide to changing life experiences (Dacher, 2006).
      My goal is to achieve the level of flourishing that is required to guide others down the path of integral health to human flourishing. Although I have established a solid base, and the tools for success have become available to me, all areas of integral health need further development.
II. Assessment:
      My biological assessment includes nutrition, exercise and self-control. All three areas could realize improvement, especially self control concerning nutrition. I've always been very physically healthy, and would rate my biological health as a "7" on a scale of  1 to 10.
       My psychological assessment includes emotions, relationships, and stress management. Stress management is an area that I've learned to incorporate in my life which has promoted improvement in the other two areas. I would score my overall psychological health as a "7" on a scale of 1 to 10.
        My spiritual assessment includes motivation, understanding and happiness. I can honestly say that my level of happiness has never been higher. Understanding has come a long way since I began meditating; however, motivation has been a problem for me with my inability to forgive. Therefore, I would rate my spiritual health as a "6" on a scale of 1 to 10.
III. Goal development:
       My overall goal is the ability to rate all three areas as an "8", on a scale of 1 to 10, by the end of the summer.
Physical health - I have a weight loss goal of ten pounds to be accomplished through work, exercise, and better nutrition
Psychological health - I have a stress management goal of three techniques per week to be accomplished through work, exercise, and mental training exercises.
Spiritual health - I have a goal relating to the ability to redirect my motivation towards wisdom, wholeness, and compassion to be accomplished through work and contemplative practice.
IV. Practices for personal health:
       Practices that simultaneously promote the development of all three areas of personal health can be most beneficial. Physical exercise can incorporate mental training, and contemplative practice affects many biological aspects of health (Dacher, 2006).

Physical health - Gardening has become a component of my work with the growing of medicinal herbs, as well as a major source of nutrition with the growing of organic vegetables. The physical activity involved in this type of gardening is great exercise and provides solitary moments for contemplation. I can easily spend one hour per day at this exercise to promote physical fitness through manual digging, weeding, and harvesting which will result in better nutrition. The solitude provided during this exercise results in the opportunity for meditation and breathing exercises for stress reduction
        Water aerobics in the hot tub during the evening hours is another exercise that is also beneficial for more than one aspect of health. This exercise begins with the upper body and consists of "pushing" water with cupped, clasped hands from the middle of the chest, to the point where the arms are completely outstretched, and back again. Next, leg lifts - with straight legs - until the toes are visible above the water. Finally, with legs straight and toes just above the water, alternating "scissor legs". Repetitions for all three is fifty, with two sets of each. Visually meditating through the swirling water, while focusing on the breath during the exercise, adds mental training. Relaxing between sets, and afterwards, while stargazing or bird watching, promotes a spiritual aspect. I will schedule water aerobics four times weekly.

Psychological health - Aside from the psychological benefits of gardening and water aerobics, mental training has become a regular practice for me. I'd like to incorporate tai chi into the mental training which will promote physical balance and flexibility, as well as a spiritual connection to the art in motion. I have ordered a book for beginners and will schedule this practice three times per week
        The "subtle mind" practice every morning in my plant room will enable me to quiet my mental chatter while benefiting from a spiritual connection to my herbs. The deep breathing involved in this practice is also beneficial for the physical aspects of health, as is the better quality of sleep realized from a quiet mind.

Spiritual health - The "loving-kindness" practice has been very beneficial to my focus on forgiveness and I will continue this practice at least four times per week, and more when needed.
        Journaling is a practice that can promote spirituality, and I've decided to start a "nature" journal. Every evening, I'll write about an observation related to something in nature. This practice will ensure that I take a few moments every day to appreciate the beauty around me. At the end of the week, I'll either find a quote or poem that incorporates my observations, or I'll write my own poem.
V. Commitment:
        My plan will be implemented the first week of May and will be reevaluated every thirty days for necessary changes. One of the guiding principles on the integral map is dynamism, therefore, any plan must be flexible to accommodate life's many changes (Dacher, 2006).
        A schedule is only good if it's followed, and life has many distractions. Incorporating  forms of mental training with the day care kids will ease time constraints. Finding an exercise partner for water aerobics will assist with motivation. Posting a monthly calendar with scheduled exercises, practices, and meals will serve as a visual reminder, and the use of a dry erase board will allow for easy modification after each thirty day assessment.

Reference: Dacher, E.S., (2006). Integral health: The path to human flourishing. Laguna Beach, CA: Basic Health Publications

Practice Makes Perfect

The Loving Kindness practice has been very beneficial in my quest to forgive. I immediately feel a sense of peace as I reside in the special place I've created for meditation, a corner of the room where my medicinal herbs grow during the winter and where they dry during the summer...a quiet spot where I feel connected to the Earth and its healing possibilities. I always light a candle to begin, when I have trouble focusing, I can focus on the flame. This particular practice is important for fostering a love of self, and by focusing on this aspect first, I find it much easier to release selfish thoughts, and to recognize the inadequacies of others that may cause conflict. The focus of assisting a loved one who is suffering always fosters a sense of self-worth. Finally, while visualizing strangers and enemies, it's almost impossible not to extend these loving feelings towards them. This practice has kept me grounded through many trying encounters since I began practicing, and I'll depend on it in the future.

The Subtle Mind practice is difficult, but is the basis for needed progression. Mental chatter has always been a problem for me. It interferes with my sleep and the ability to concentrate. Focusing on breathing, while observing mental chatter, has helped me quiet my mind. Since I began this practice, my ability to sleep peacefully has improved, and I remember more of my dreams. This practice has also helped me to recognize recurring thoughts that are the cause of discontent. With this knowledge, I can move forward by letting go of these feelings and thoughts, progressing towards the stillness of mind needed for unity consciousness. I certainly don't expect this to happen anytime soon, but I will reach this milestone on my path to human flourishing!

Meeting the Past

I always had a deep connection with my Great Uncle, Fr. Bob. He was an "old school" Catholic priest, and for many years, as I took care of him, he was my best friend. The Meeting Aesclepius practice reminded me of Fr. Bob, his wisdom and his influence, as he was loving, wise and sensitive. He was the one person in my life who always listened compassionately with no judgments, and when he passed, I felt a huge sense of loss. I could only hope to be as wise, loving and kind as this remarkable man! The thought of following his example fills my heart with hope, and I know he is with me through my journey to find myself, and the guide within me!
Mindfulness has given me the opportunity to progress through my journey of forgiveness, and by continuing these practices, as well as regularly revisiting my personal assessment, I can move closer to balancing my integral development.

"One cannot lead where one has not gone himself" is much the same as "practice what you preach". Health and Wellness, and all that it includes, is a difficult enough concept for most patients to relate to; therefore, the Health and Wellness professional will need to be knowledgeable and practice with confidence, and are obligated to their patients to be able to speak from experience. Personally, I would like to learn tai chi to go with my meditation practices for psychological and spiritual growth. I found a new meditation cd today, and I can't wait to practice while listening to something besides a voice! Now I need to find a beginner's book on tai chi!

Baby Steps

The universal Loving Kindness practice is short and sweet, and can be very beneficial after a "trying" day of dealing with others...after all, people aren't generally loving and kind in today's world which makes it easy to get frustrated. It actually reminded me of "counting to ten" when angry; however, relaxing the mind beforehand makes a huge difference! My Integral Assessment wasn't much of a surprise. Biologically, I need to lose the "winter weight" that I've gained, and the area of nutrition also needs some improvement. The pool will be up soon for swimming laps, but I definitely need to step up my exercise routine...with the unseasonably warm weather, I've been preparing garden beds and slacking on my exercise. Nutrition will soon see a boost with fresh vegetables from the garden! The Worldly and Spiritual areas of assessment are progressing nicely, it's the Interpersonal area that needs some cultivation. I'm working on "forgiveness", and I started with my neighbors...I now need to include some family members. Through self reflection, I'm discovering more issues to address and it all seems a bit overwhelming...at this point, I'll have to be satisfied with "baby steps"!

Food For Thought

The Subtle Mind exercise was similar to the Loving Kindness Exercise, both were relaxing and beneficial for training the mind. The main problem I've had with both are time constraints. Regular practice is necessary for both exercises, but I've only been able to make time for them in the evening, which makes me sleepy. My daughter and family were visiting from Chicago this week, and I only had time for the Subtle Mind exercise on one occasion...at 11:30 at night! I can understand how beneficial this exercise is to mind training, however, I will have to make time in the morning until I'm more familiar with it. Waking a half hour earlier every weekday will give me three days a week for the Subtle Mind exercise and two days for the Loving Kindness exercise. I look forward to experiencing the results!!