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