Sonya ArringtonSonya ArringtonJuly 15, 2014 July 15, 2014

HW420-2HW420-2

Gandhi’s simple quote is a profound statement when applied to health and well-being. There are benefits to keeping mental health a priority (Dacher, 2006). Physical health and mental

fitness go hand in hand. There are countless benefits to making mental fitness a daily practice. Elmer and Alyce Green, Candace Pert, Dr. Richard Davidsons, Dean Ornish and many others have research to prove the physical body heals faster, fights harder and performs better when the mind is part of the prescription

(Schlitz, M., Amorok, T., & Micozzi, M, 2005).

Benefits – Physical and EmotionalResearch and Studies

Elmer and Alyce Green Candace PertRichard Davidson Dean Ornish

Summary of ResearchActivities and Exercises

Summery of Activities and ExercisesConclusionReferences

Mental Fitness

Benefits of Mental Fitness

General Physical Benefits

General Physical Benefits include stronger immune system, reduced

complication after surgery and reduce

need of medications for conditions such as blood pressure and pain management.

Emotional Benefits

Emotional Benefits include stronger

positive emotions and outlook on life, which

reduces stress and this, can lead to reduced

need for medication for conditions such as

depression and anxiety.

Early 1970s

Elmer and Alyce GreenBy using biofeedback, Elmer and Alyce Green discovered the mind could control bodily function. They also saw that mental imagery could play a role in physiological functions

within the body. Functions such as body temperature,

pulse, blood pressure, muscle tension as well as

others, changed when retraining the mind (Dacher,

2006).

Candace PertThe “hard-wiring” of the nervous system including autonomic and

central was accepted and understood in the early 1970s, but Pert wondered

if there was another unconnected source of communication within the body Candace Pert wondered could

the mind send messages to the immune system. Pert discovered natural proteins within the body,

neuropeptides, which sent messages throughout the body (Dacher,

2006).The mind does communicate with the immune system (Dacher,

2006). The organs can “talk” to each other. The neuropeptides relay

messages between glands. (Dacher, 2006).

In a 2003 study of the mental connection with the body, Dr. Davidson studied two groups of employees. The test group took an eight-week stress reduction and relaxation course. Assessments of emotions, anxiety, brain activity and immune response determined

the finding (Dacher, 2006). The employee took these at the beginning of the experiment, after taking the course and then four

month later (Dacher, 2006). Each employee also had the flu vaccine. The control group had to wait to take the course but received the assessments and flu vaccination (Dacher, 2006).

The results showed reduction in negative emotions, anxiety and stress (Dacher, 2006). The brain scan showed activation of the part

of the brain responsible for positive emotion, the left prefrontal cortex. The experiment also showed that those having taken the

course had a “more robust response to the flu vaccination” (Dacher, 2006, p. 21)

Richard Davidson

Dean Ornish has a passion for the mind/body wellness. His interest started while he was still in school. He has published several articles, studies and books on reversing heart disease. He believes the “cure” lies not in just “fixing the mechanics” of the organ but also changing the “psychoneurocardiology” of the patient. This would include changes in diet, exercise, stress and lifestyle habits such as smoking.

Dean Ornish

In 1980, Ornish studied 48 cardiac patients. For three and a half weeks, these patients followed Ornish’s protocol. When compared to a randomized control group the function of the heart improved greatly as the “usual-care group actually got

worse (Schlitz, M., Amorok, T., & Micozzi, M, 2005, p. 305)In 1990, Ornish published the results of his “Lifestyle Heart Trial” (Schlitz, M., Amorok, T., & Micozzi, M, 2005). In this

one, the patients reduced cholesterol levels, improved blood flow and reversed overall build-up of blockages in the

coronary artery. Ornish used cardiac PET scans and coronary arteriograms to measure these improvements (Schlitz, M.,

Amorok, T., & Micozzi, M, 2005).

Dean Ornish- The Lifestyle Heart Trial

Heart disease is the narrowing of the coronary arteries. This is

the physical condition. Diet and fitness level of the patient affect the disease. Looking deeper, there is also a

psychospiritual, interpersonal and worldly aspect to the disease (Dacher, 2006).

Psychospiritual is within ones personal being. For example excessive stress, anxiety and depression (Dacher, 2006)

Interpersonal is person to person and includes experiencing unhealthy relationships and low social involvement (Dacher,

2006)Worldly is the impact of the world. For example work stress,

sedentary lifestyle, poor heart healthy eating, and sadly, poor access to preventative healthcare (Dacher, 2006).

Making the Connections

It is important to understand, as Elmer and Alyce Green discovered the mental fitness does have a direct link to

physical health (Dacher, 2006). Candace Pert learned the body has an interconnected communication system between the mind and the body (Dacher, 2006). Dr.

Richard Davidson determined that addressing the mental fitness daily would have a positive impact on the physical and emotional well-being on the person (Dacher, 2006).

Dean Ornish proved repeatedly that is not too late to make these changes. Poor health and diseased body will

improve if give the correct platform (Schlitz, M., Amorok, T., & Micozzi, M, 2005).

Summary of Research

To transform health and life we must first shift our gaze inward, where we will find the ever-present source of exceptional health and healing (Dacher, 2006, p. 1).

Life with purpose, passion, intimacy and joy

(Dacher, 2006, p. 1)

Activities and Exercises

(Well*Happy*Wellness, 2010)

For many, meditation is mystic and foreign;

however, meditation is simply finding the quiet

moment that slip by unnoticed and focusing

on the peace within.

 

(Self Health Wellness, 2012)

Begin at the beginning… Learning to Breath

Sounds simple, but most do not actually breathe. Breathing is more than just the bringing in air. For this exercise, find a quiet place. It is best to lie flat at least to start with to aid in the feeling of the breath. Once in a comfortable position, with belts or ties loosened, place the hands on the stomach in order to feel the breath. As air is taken in, inhale until the stomach rises. This is a “belly breath”. Sometimes it is helpful to count, for most a count to five to eight will register stomach movement.  Once here, pause… do not “hold the breath” just pause and then slowly exhale. The exhale should be complete. Again, the “five count” might help to slow down the pushing of the air out. Try to take five or six good deep breaths before moving into visualization or other type of meditation.This is the beginning. This breathing can be done alone as a complete exercise or used as a starting point for additional meditations.

Visualization Journey with the Senses

(The Peaceful Runner, n.d.)

The next exercise again can stand-alone or be used with additional exercises. Begin by finding a comfortable position, loosening any binding clothing. Take four or five good deep belly breaths. On the fifth breath, begin to enjoy the environment with the senses. This environment can be the physical location or a mental journey. For example, if on the sofa, feel the softness of the pillow and smell the freshness of the laundry. For the mental journey, while on the sofa, imagine the sound of the waves crashing on the beach and taste the salty sea air. With each breath, change the sense. In this quiet state, calmness, serenity and peace begin to replace the stress and clatter of the busy day.

Bringing it all togetherLoving

KindnessThe world screams negative emotions at every opportunity. The media, co-workers even those called friends find it necessary to share anger, jealousy, and greed. It is easy to “see the glass half empty rather than half full”. Loving Kindness is a choice. It is possible to retrain the mind to see the positive. A meditation centered on Loving Kindness will center the thoughts.

(Huie, n.d.)

Get comfortable, lying down or seating. Begin with breathing. Take several good deep breaths

Once relaxed, allow the mind to think of yourself. Say your name as you breathe in. The mind will begin to focus on you. For some this is difficult. Use your senses and journey into your life. Remember a cold winter’s day when you played in the snow. Feel the wind blowing through your hair as you jump into the crunching leaves of autumn. Taste the ice cream of a hot summer night. Enjoy to sight of the fireflies in spring.

As you take this journey, allow your mind to wonder, just keep “you” as the focus. Allow the emotions and thoughts. Not all thought will be positive. At this point of the meditation, this is ok.

MeditationIt is a choice. The meditation helps to cultivate that choice. It is

the training within the mind. Before others can feel love and kindness, one must feel it within. This is what this meditation will

do. It is the learning and the training.

After a time, think of someone you love and care about in this same manner. This tends to be easier. Allow the thoughts to flood your mind.

Again, both negative and positive thoughts are acceptable.After a time, think of people in general. You might focus of those you pass in the hall, those you see on your commute to work or maybe even those you seen when shopping. These are just random people. Some you may

know, some you do not. This represents people that cross your path.

(Peerless, n.d.)

The next part of this meditation will be

challenging. With each focus, you will be allowing only

positive thoughts. It might be helpful to imaging two

fountains, one positive and one negative. You are only drinking from the positive

fountain.Starting with yourself, see

only the good within you. The more you practice this, the better you will see. Think of the features you like about

yourself. Do you have a beautiful smile? Do you like your eyes? Remember, you

are not drinking from the negative fountain.

(Peerless, n.d.)

Next, do this same process with that special someone. Again, do not be surprised if this is easier. Sadly, many can see others in a much more positive light while overlooking the flaws.Now, you are ready to do this for those that will cross your path. Look for times that you can express kindness. It might just be a smile when you see sadness. It could be holding a door open. Remember this is happening within your mind but we are training the mind to look for opportunities to share Loving Kindness.

(Love heals Body Mind Spirit Community, n.d.)

Activities and Exercises

Activities

Skillful Action – Remembering that anger breeds anger, violence will lead to violence, a smile will also lead to a smile, and happiness breeds happiness

Silence and Stillness- In the busy noise of life, there needs to be a time of quiet and still.

Positive Thoughts- Seeing the glass as half full or half enjoyed.

Exercises

YogaPilatesTai Chi

Martial Arts

These are just a few of many

Fear and anxiety intensify pain and stress. Mental training in relaxation and perception can reduce pain and

stress

Conclusion

Finding inner peace may sound like Eastern religion yet the research is showing that it is more a medical

healing. Many of these practices have been practiced for centuries yet are

“New age” or “alternative” practices in America. Mental fitness is connected to

the physical body (Dacher, 2006). In order to heal the body, the mind must

be incorporated (Schlitz, M., Amorok, T., & Micozzi, M, 2005). If the desire is to

heal faster reduce medications and have an overall better health, then it is vital to

recognize the importance of retraining the mind to assist in the well-being

(Dacher, 2006).

References

Dacher, E. (2006). Integral Health: The path to human flourishing. Laguna Beach,CA: Basic Health Publishers,Inc.

Ferguson, L. (2013, October 22). Linda Ferguson: Experience the magnificence of who you are. Retrieved from There’s Power to Law of Attraction: Be Careful What You Ask For: https://www.lindajferguson.com/tag/esther-hicks/

Huie, J. L. (n.d.). Daily inspiration quotes. Retrieved from Life Quotes: http://www.daily-inspiration-quotes.com/quotes/life/

Love heals Body Mind Spirit Community. (n.d.). Retrieved from Kindness heals quotes: http://www.holistic-alternative-practioners.com/Kindness-Heals-Quotes.html

Peerless, A. (n.d.). Spiritual thoughts by April Peerless. Retrieved from

http://aprilpeerless.yolasite.com/

Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness and healing: Integral approaches to mind body medicine. St. Louis, MO: Elsevier Churchill Livingstone.

Self Health Wellness. (2012, November 10). Retrieved from Do You Suffer From Back Pain? A Breathing Exercise To Relieve Your Suffering (Part 1): https://selfhealthwellness.com/tag/inner-core-unit/

The Peaceful Runner. (n.d.). Retrieved from Visualization Techniques for Runners: http://www.thepeacefulrunner.com/visualization-techniques.html

Well*Happy*Wellness. (2010, October 10). Retrieved from Misconceptions about meditations: http://www.wellhappypeaceful.com/misconceptions-about-meditation/

References