Mental Fitnessimplications to physical wellness

KIM ALTONHW420-02KAPLAN UNIVERSITY

Introduction:

As our minds race with thought and self conversation keeping every word positive is a challenge we all face.

Training the mind to rest helps to develop a greater sense of calming that is focused and clear. The more we practice becoming mentally fit the better our health will become.

Mind your Mental Fitness:

Strengthen Emotional Happiness

So many benefits to reducing stress, anxiety, negative emotions and depression again using relaxation techniques (Dacher, 2006)

So many benefits in creating positive emotions, brain activity, happiness and Memory all being done with relaxation techniques (Dacher, 2006)

Anxiety Depression Panic Disorder Social Phobia Anger, Hostility Aggressive Behavior Tension Headaches Insomnia Substance Abuse Smoking Hyper tension & Heart Disease

Reynaud's Disease Fibromyalgia Menopause Irritable Bowel Disease Asthma Cancer HIV Genital Herpes Alzheimer's Disease Seizures Dysmenorrhea

Studies show that relaxation techniques provide lasting results in:

Mind your Mental Fitness:Strengthen Physical HealthMental stress causes many ailments of the body increase in blood pressure, pulse, heart arrhythmias, and diminished blood flow to already damaged coronary arteries (Dacher, 2006)Intentionally making choices to exercise using focused actionsself reflection increases the immune response decreases chronic pain decreases disease likeliness of the heart diabetesobesity (Dacher, 2006)

We gradually learn that our body is vital and ever changing!(Dacher, 2006).

Mind your Mental Fitness:Strengthen Spiritual Comfort

Rainbow Relaxation Techniques to Happiness (Crime of the century)

Find your favorite comfortable spot to relax inFocus your attention on your breathing, nice and slowLet wandering thoughts go as you exhale & feel your body relaxRainbow meditation is your imagination to let yourself relaxImagine a beam of light, the colors of the rainbowBase of your spine is the color red with a beam of light, it is grounded , say to yourself I feel groundedThe spot above the belly button is an Orange light & is the feeling of being centered say to yourself, I feel CenteredUpper stomach area, a beam of bright yellow light the feeling of being loved ~ Say to yourself I feel Loved, slow deep breath, I feel loved

Relaxation Techniques to Happiness continued...

Upper chest above the heart is emerald green parallel to yellow & orange. Share positive feelings with anyone you choose. Symbolic thoughts of love, wish someone well. Say to yourself I choose to love. Slow deep breath, I choose to love

From your throat aqua blue beam of light in front of you with yellow & orange, represents a meaningful purpose in your life , will power and creativity accomplishments in life goals, slow deep breath & say my life has a meaningful purpose, again, slow deep breathe

Forehead, above your nose & between your eye is indigo blue a beam of light shooting up is balance within yourself, tapping into your conscious & unconscious, it is body wisdom, say to yourself I feel balanced, exhale , I feel balanced.Crown of your head big circular light beam of violet, projecting up represents the bigger part of the universe, connected with the earth, friends, family, nature & say to yourself ~ I feel connected, breathe deep and slow, I feel connected

Red – Grounding ~ I Feel Grounded ~ From the base of your SpineOrange – Centered ~ I Feel Centered Orange ~ Below your belly button of the lower stomach Yellow – Feeling Loved / Will Power ~ I Feel Loved ~ From your upper stomachGreen – Opening your Heart to Love ~ I Choose To Love ~ From your chest, over your heart Aqua Blue - Intention / Intuition ~ My Life has a Meaningful Purpose from your throat Indigo Blue – Balance ~ I Feel Balanced ~ From the foreheadViolet – Connected ~ I Feel Connected ~ From the top of your headWhite ~ My Body Is Calm & Relaxed

Although these colors are separated bring them back together, & surround your body in a brilliant white light. Think to yourself how calm & relaxed your body is. My body is calm & relaxed, again. Feel it. Very peaceful, lock this feeling into your memory bank to bring back this feeling when you are stressed and full of tension for a sense of homeostasis, Felling very energized. Aware of your surrounding and what you are going to do with the rest of your days, very slowly open your eyes, stretch arms and shoulders, take your time you can sit up till fully awake into a state of consciousness. (Crime of the century)

Relaxation Techniques to Happiness continued...

An Exercise of Meditation

Red – GroundingOrange – CenteredYellow – Feeling Loved / WillGreen – Opening your heart to loveAqua- Intention / IntuitionDark Blue – BalanceViolet - Connected

Meditation is to center the body creating balance. Find your relaxation, find your calm, get your feet back on the ground and experience the clarity you deserve!

www.kushs.net/kaplan/HW420/TheCrimeOfTheCentury.mp3

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Mental Exercise: Relaxation TechniquesTo intentionally create a mind body connection in order to build the immune system.

With Mental Imagery the mind can alter many of the physiological functions of the body.

If we can learn to control our thoughts , feelings, and visual images and melt away the negative emotions that occupy our mind, we than have the ability to transform our mind in a new path to health, happiness and wholeness. It’s essential to knowingly create the change to develop a fulfilled inner life (Dacher, 2006)

Cultivating Mental Fitness

By Mark Herringshaw Prayer can be rich when it's simple and spontaneous. In fact, we can pray anywhere, at any time. It doesn't require lofty language in a sacred space. All we need to do is see our ordinary moments as the perfect occasions for communicating with God, then speak from our heart.

Confidence – believe in yourselfFocus- concentrate on the task at handMotivation- keep up with the challengeCourage- having fear but acting as if you don’tComposure- strength and enduranceResiliency- see your goal to the end By Ralph Jean-Paul

Mental Happiness and Health

Actively participating in life & its many wonders creates a happy existence.

Physical ExerciseYogaWalking in the woodsRunningGardening

MeditateIntentional BreathingPrayer

LoveSpend time with FamilySpend time with FriendsDoing something nice for someoneMake new friends

HomeostasisEat more raw whole foodsGet 7 hours sleep every nightDrink waterExercise the brain with learningGet out in the sunshine

Keep a journal Recognize your Blessing & write them down

Studies show that to often people think “I feel lonely” Loneliness is a symptom that can lead to isolation and alienation all precursors to physical heart disease, including emotional and spiritual heart disease. Using the pain of negative thoughts can be motivation to change in life style that enhances life instead of being self destructive (Schlitz, pg. 311).

Conclusion

Integral Health is taking charge of your own health this includes Mental Health. It will take us along a path that is truly holistic, evolutionary, intentional, person centered and dynamic (Dacher, pg. 3).

Mental fitness is creating an inner well being through mind, body and spiritual practices. Setting the stage for health happiness, and wholeness to create the balance that life intended and is already within. Cultivating our inner self decreases the chances of disease and promotes homeostasis.

To intentionally create a mind body connection in order to build the immune system.

References:Crime of The Century www.kushs.net/kaplan/HW420/TheCrimeOfTheCentury.mp3 Retrieved May 23 2010

Dacher, E.S. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications, Inc.

Herringshaw, M.(2009) http://www.beliefnet.com/Faiths/Prayer/2009/10/21-Ways-to-Pray.aspx retrieved May 24 2010

Jean-Paul, R.(2009) Develop Mental Toughness http://www.potential2success.com/develpomentaltoughness.html Retrieved May 24 2010

Schlitz, M., Amorok,T. and Micozzi, M.S. (2005). Consciousness & Healing: Integral Approaches to Mind Body Medicine. St. Louis, MO: Elsevier Churchill Livingstone.

Sultanoff, B. and Zalaquett, C. (2000). Relaxation Therapies. In D. Novey (Ed.), Clinician's Complete Reference to Complementary & Alternative Medicine, 2000, pp. 114-129. New York: Mosby.