As Westerners, we have been trained from the tender ages to
look outside of ourselves for health, happiness, and wholeness. We have just
recently started taping into this forgotten or perhaps unknown resource that
Easterners have used for centuries. Psychological, spiritual and physical
development results in integral healing with a final goal of human flourishing.
With human flourishing, we are in a state of
“profound, hardy, and sustained health, happiness, and wholeness”
(Dacher, 2006, p. 35). As health and wellness professionals, it is crucial to
understand and strive to develop integral health. We are healers aspiring to
become the agents of a more expansive health therefore, we must begin with our
own life (Dacher, 2006). Credibility from others lay on our own experience. We
are better guide, counselors, and healers when we unlock the mystery of
self-healing powers of the human being. I too am in the pursuit of integral
health and human flourishing. To get there, I have set goals for myself: mental
fitness. I know that once I gain the ability to train my mind just like the
Olympians, I will be able to manage all aspects of my life in a far better and
effective way.
Assessment
To set my goals, I had to assess my health. I used Dacher’s
integral assessment tool. This is a tool “we need to choose to transform our
health and life from conventional to integral, from ordinary to precious”
(Dacher, 2006, p. 105). The six principles of integral assessment guided me
through the assessment process. I figured out that my psychospiritual area
needed the most improvement but was also the one with the greatest possibility for
growth and development. . Indeed, with the uncertainties surrounding the state
of the economy nowadays, the urge to satisfy my survival needs were all so ever
present at this point in time in my life. It was a hindrance I had to get rid
of and focus on all the great possibilities of growth and development locked in
my cognitive and emotional levels. I also needed to figure out the short-term
relief of needless suffering and immediate pleasure such as negative coping
behaviors (turning to food for comfort, excuses not to work out or engage in
healthier eating habits, bad sleeping habits, etc.) I needed to discard so that
I could aim for permanent relief of needless suffering and long-term flourishing
(meditation, working out, maintaining my ideal weight, enjoying family and
friends, etc.). Throughout the assessment process, I had to objective, honest,
and true to myself which was brutal at times. Afterwards, I looked at my
journey into integral health that I initiated nine weeks ago when I began this
class. I got to admit that I have made some noticeable improvements in my life
so far. My overall wellness has increased and so did scores in different
domains: spiritual gets a 9, psychological gets an 8, and physical gets an 8. I
am still a work in progress…
Goal development
In reflecting on my integral health assessment, I have set some
goals. Spiritually, I will strive for mental fitness by keeping up with the
meditation exercises, at least 30 minutes/day for now. Meditation and prayers
will be daily routines. Furthermore, I will introduce a yoga routine once/week
to start. Psychologically, I will aim for better sleeping habits as evidence by
seven hours a night to foster mental rest. Physically, I will remain on my
workout routine 4 to 5 times/week and continue my weight loss for the remaining
17 lbs. in 9-12 weeks (1-2 lbs./week).
. Practices
for personal health
I have come up with realistic strategies I can implement to
foster growth spiritually, psychologically, and physically. First, I need to get
rid of unnecessary emotions and feelings such as fear, worries, anger, etc. and
enhance positive ones (peace, joy, compassion, happiness, wisdom, and
loving-kindness). I need to reduce stress and find tranquility and peace into
my mind so that I can focus on things that are important to me (I, my family,
friends, and work). Daily meditation practices (loving-kindness, meeting
Aesclepius, and subtle mind) and prayers will guide me through the
transformational process. I want to experience all the wonders that a trained
mind has to offer. Yoga is a practice that I have not been able to engage in
but, I will make the necessary effort to incorporate it in my life, slowly. Second,
I need mental rest by getting enough sleep. I have been a “night owl” from
years of working night shifts in the hospital. Plus, this is the time that I am
able to have some quiet and tranquility to do school work, house chores, or
just have a “me” time, peacefully and without interruption (from phone calls,
my girls, etc). To make matters worse, I cannot take naps during the day. I
must start keeping a regular sleep schedule by setting a regular bedtime and
wake time to restructure my natural sleep-wake cycle. I must also create a
relaxing bedtime routine such as turning the TV off when it’s time to sleep. These
steps are important because sleep is an essential part of health and wellness.
Finally, I will stick to my workout routine. I am currently doing 4-5 times/week
for 1.5 hrs/day. I power walk on the treadmill for at least one hour while
watching a good movie or show. I do weight training afterwards for 30 minutes
while listening to energizing music (Soca music). Along with exercise, a proper
diet and nutrition and proper rest for physical recovery will get me closer to my
physical fitness goal.
Commitment
There are ways I can assess and monitor my progress in the
next six months. Physically, I can keep a log of my workout with date, time and
distance covered with each workout. This will allow me to see my performance
improvement and make any changes necessary for me to reach my fitness goal. I
also keep a log of my food and fluid intake as well as the calories burned
during my workout. I got to admit that the summertime countless social
gatherings make it challenging to stick to my regimen many times. So, what I do
is ask myself how long and how hard I have to work out to negate the caloric
contain of certain food (such as a slice of warm apple pie and ice cream). That
usually does it for me. Finally, I weigh myself every morning on Fridays
(before the weekend starts for more motivation on sticking to my regimen). I
keep a log of my weight also.
Psychologically, I can monitor the effectiveness of my new
sleeping routine when I start falling asleep and getting up in the morning at
my set times without difficulty. Furthermore, I should wake up in the morning feeling
rested, refreshed, energized, and ready to tackle the day. My productivity
throughout the day should be noticeably improved also.
Spiritually, the easier and the more comfortable the meditation
practices get, the more and better I know I am improving. My behaviors and attitudes
toward stressors of daily life will cease to be reactive. I will be pro-active
in all my actions. I will feel calmness,
serenity, tranquility, and inner peace even when all is not well. My outlook in
life will be even brighter. I can achieve my physical and psychological goals
effectively and efficiently.
“The recognition of the gap between what we aspire to and
what actually is can serve to monitor us” (Dacher, 2006, p. 156). Life is
whatever we choose it to be. We must determine what our purpose in life is and
set goals to fulfill it. After being exposed to integral health and human
flourishing in this class, my purpose in life has change. I am now striving to
achieve integral health and human flourishing. I know that the journey will be
long and challenging but, with strength and determination, I can slowly but
surely get there.
Browny.
Dacher, E. (2006). Integral health: The path to human
flourishing. Laguna Beach, CA: Basic Health
Publications, Inc.
