Mental Fitness: My Picks

Of the exercises we have practiced this term, I prefer the Subtle Mind and Visualization techniques.  To review, the Subtle Mind technique focuses on breathing while allowing thoughts to come and go, but always focusing on breathing.  I like this technique because it can be done by anyone and is not difficult to master with a little practice.  You also don’t need any special props, although calming music or nature sounds can be used if you prefer.  Breathing techniques are proven stress reducers by altering the physiology through decreasing blood pressure, pulse, and respirations.  By focusing on breathing, you also stay centered on one thought or action, which quiets your mind from all the chatter.  When thoughts enter in, you simply return your focus to your breath.  I have started practicing this technique during my breaks while at work.  My job can be stressful so this is a way to have a little peace in the midst of my day.  I have also tried this following my daily devotional which is usually just before I go to bed.  I have found that most times it is very effective at coaxing me right to sleep because instead of going through the laundry list of everything that happened that day, or what the next holds in store, I simply concentrate on my breathing and fall right to sleep.  Most recently, I tried this breathing technique in the midst of a stressful situation with a family member, where I simply concentrated on my breath, and it was enough of a time-out to focus my thoughts so that I could choose what to react to and what to let go.

I did not really care for the visualization exercises we completed in this class, but rather prefer the guided imagery visualizations in my Stress Management class.  In those visualizations, we were prompted to imagine a peaceful place; my favorite was a cabin in the mountains during a gentle snowfall, and focus on everything our senses would take in; the sights, the aromas, the sounds, the textures.  Because I was focusing on every detail of my “dream cabin” vacation spot, it was easy for me to push away all the other thoughts that crowded my mind and made me stress out.  I really enjoy this kind of mental exercise.  Again, it can be done anywhere, and there are no special props needed, although a quiet place does help.  The benefit is that you can keep going back to that same cabin, revisiting it like a favorite vacation spot, or go somewhere completely different the next time.  I have not practiced this very often because I find that for me it is time consuming because I can get lost in the imagery for quite some time.  I could write a novel in my head about all my experiences in my cabin!  This would be good if I were drifting off to sleep, but not so good in the middle of the day when time might be limited.  You would have to pick a spot where you were okay just popping in for a brief visit.  I have tried this many times when I just need a break from life.  In the evening when I get home is the best time for me to just sit and relax using this technique.  It lets me let go of the day and be more relaxed for an evening with my family.      

Meeting Aesclepius

Once again, I failed to connect with this meditation practice.  The whole concept of the beams of light emitting from holes in the body is just weird to me, especially when prompted to suck my wise person in through my forehead as their light explodes into nothingness.  I don’t get anything from these types of exercises and they are more frustrating to me than healing.  I find them a waste of time and knowing that I have to blog about them is stressful when I get nothing out of them.  My spiritual wellness has not improved so far. 

The only thing I get out of these exercises is that I get to close my eyes and listen to waves for 20 minute intervals and I guess that is relaxing.  If I were to apply these practices on a more frequent basis perhaps I would get more out of them, but my spiritual practices just differ greatly than those of Buddhist meditation, which is what this is.  I prefer to concentrate on other kinds of meditative practices that align with my faith tradition and the Creator God of the universe instead of a collective consciousness that is full of mysticism and ambiguity.

The saying “one cannot lead another where one has not gone himself” means that in order to help someone you must have experienced the same thing that you are leading them through.   I agree with this to a point.  If you believe this literally, then you would have to assume that a personal trainer could not lead an obese person to health, because in order to do so, the trainer would have had to journey from obesity to health himself.  That is an absurd concept.  Most personal fitness trainers I have met have never been fat a day in their lives.  How would they know how to journey through something they had not experienced?  So I believe that it is possible for someone to impart knowledge to someone else without having had the exact same experience. 

When it pertains to health, I do believe that in order to have credibility, you have to be walking the walk.  That does not mean that you have to have it all together, but you should at least be heading down the same path and practicing and modeling the behavior you are teaching.  In order to do so, you must have in place your own personal plan for physical fitness, emotional health, and spiritual growth.  You must commit to growth in these areas so that you can encourage others to move along a similar path to integrated wellness.

The Integral Assessment

This week we focused on Universal Loving Kindness.  The exercise attempts to focus on all of humanity, not just those relationships that are closest to us.  Its goal is to set our minds on offering empathetic listening, seeing, and caring for other.  In this meditation, you close your eyes and allow yourself 2-3 minutes to just relax into yourself and then you repeat the phrases below to yourself for about ten minutes.

• May all individuals gain freedom from suffering. 
• May all individuals find sustained health, happiness, and wholeness. 
• May I assist all individuals in gaining freedom from suffering. 
• May I assist all individuals in finding health, happiness, and wholeness.

When I completed this exercise, I felt like I should pray.  There are so many desperate and hurting people in the world.  I was frustrated in a way because just thinking these thoughts does no good, but praying these things does.  So that is what I did, I prayed.  I believe God uses people in others lives to bring about healing and peace, freedom from suffering.  I don’t think it is possible without the help of the Holy Spirit.

The integral assessment focuses on contemplating which area of your life you are experiencing difficulty or suffering – psychospiritual, biological, interpersonal, or worldly.  The result of this exercise did not surprise me at all.  I have had deep difficulty in the area of interpersonal relationships for the last five years as a result of my separation and divorce, and moving into a different relationship with my ex as a result.  I need to develop my mind more so that I do not allow the negativity that generates from him to penetrate my being.  I need to grow in this area so that I do not listen to the negative chatter in my mind and replace those thoughts with positive loving thoughts.  I need to practice forgiveness on a daily basis.

The assessment also revealed that I am moving forward nicely in promoting integral health in my biological area.  I have recently been diagnosed with type 2 diabetes, and have made many positive changes in my diet and exercise in order to get my blood sugar under control.  The next level is maintaining what I have accomplished so that I am better able to manage my disease moving forward.