The loving kindness meditation exercise actually made a significant improvement to my mood. At the moment of the exercise I was feeling tense, stresses, and annoyed. I felt like this was the best time to meditate; due to the fact I was feeling all kinds of negativity around me. It took me awhile to memorize the sentences, but eventually I got the gist of it and was able to remember the most important words. I started feeling calm after about 5 minutes and I continued to do the meditation exercise. I usually do not meditate more than 5 minutes, but I felt this one had my full attention. It definitely served as an antidote for my anger that I was feeling. Lately I have been feeling anger and a lot of stress, so this exercise helped me a lot. I feel that I let the anger take over my heart and my mind, and I realized it was just making me sick inside to feel that way.
When it comes to the Integral Assessment I feel that my psychospiritual and interpersonal are aspects of my life that have been giving me a lot of difficulty. I feel that I have lost who I am spiritually and personally and need to gain it back. It is scary to lose who you are, and the scariest part is when you realize it. I am taking one day at a time, but I am sure in the next few months my level will increase and I will find my way back. I am lost right now, but I will eventually find my way back. Doing meditation, like the loving kindness exercise, I could definitely find my way back. It will be hard, but challenge is always a good thing. Sometimes you have to work for what you want.
~Nancy Lasprugato
Saturday, April 28, 2012
Sunday, April 22, 2012
Unit 5 Wellness and Healing
The subtle mind exercise is a great exercise if you have a lot of 'chatter' going on in the mind, but it seems a little too long for me. If I had the time to sit and meditate more than I do now, then it would be great, but like I said it is a little too long for me. It is a great experience to encounter, but for me, who has been using meditation for awhile, I rather do a 5 minute breathing exercise to relax myself before I go to bed or I go to work. Focusing on the way you breath is the key to meditation, and it is the key to these exercises. Loving-kindness exercise is also a great exercise for learning to breath from within and trying to focus. For this unit, we have been focusing on the subtle mind and higher consciousness and I believe both exercises focus clearly on both. It takes a lot of practice to learn your mind and learn how to breath during meditation, but these exercises are great for that. Yes, some of them are a little long, but if you are looking for the quality of meditation, then starting with these exercises is great. Loving-kindness actually did make me feel better about myself, and allow my heart to open up a little more. I did not think this exercise was going to affect me, because I have used meditation frequently, but I guess I was wrong.
Mental and physical wellness is connected to our spiritual wellness. We all seek that perfection within our lives, but you need to break down each part to meet wholeness or that oneness; I might say. You cannot have one without the other. It is like saying that you cannot have pizza without something on top of the doe. Each one is connected one way or another. To seek spiritual wellness, you need to be able to have positive thought process and hopefully, and healthy body. Sometimes people focus on the body, before focusing on the mind and that is why they cannot seek a spiritual wellness. If you want to create a semi-perfect body or a healthy body, you need to focus on the mind. You need to tell the mind that my body will become healthy and my body will heal itself through my thoughts, feelings, and the way I treat the whole being.
I can talk a good talk, but what it comes down to is that I have not been healthy in the mind or in the body. I have been stressing myself out over the littlest stuff, which in turn has made my body ache. I have noticed this for awhile, but I have not done anything about it; until recently. I realize that I cannot help others until I help myself, and I need to focus on reality. My reality is that in order for my body to heal from stress, then I need to exercise my mind. It took awhile for me to realize it. I think I just finally woke up and realized how I have been treating my mind and my body.
~Nancy Lasprugato
Mental and physical wellness is connected to our spiritual wellness. We all seek that perfection within our lives, but you need to break down each part to meet wholeness or that oneness; I might say. You cannot have one without the other. It is like saying that you cannot have pizza without something on top of the doe. Each one is connected one way or another. To seek spiritual wellness, you need to be able to have positive thought process and hopefully, and healthy body. Sometimes people focus on the body, before focusing on the mind and that is why they cannot seek a spiritual wellness. If you want to create a semi-perfect body or a healthy body, you need to focus on the mind. You need to tell the mind that my body will become healthy and my body will heal itself through my thoughts, feelings, and the way I treat the whole being.
I can talk a good talk, but what it comes down to is that I have not been healthy in the mind or in the body. I have been stressing myself out over the littlest stuff, which in turn has made my body ache. I have noticed this for awhile, but I have not done anything about it; until recently. I realize that I cannot help others until I help myself, and I need to focus on reality. My reality is that in order for my body to heal from stress, then I need to exercise my mind. It took awhile for me to realize it. I think I just finally woke up and realized how I have been treating my mind and my body.
~Nancy Lasprugato
Saturday, April 14, 2012
Unit 4 Relaxtion
I really liked the exercise. I actually listened to it twice because I became so relaxed. The first time I fell asleep, and then I restarted it; then I played it again in front of one of my friends. I liked what the speech was about. Likeness attracts likeness, and so on. If you are kind to people, then hopefully those people will be kind to you. When you go into work or anywhere with a smile, then chances are people will actually will feel happier because they see that smile on your face. Smiles on the face can help someone who has lost somebody or is stressed within their lives. Actually, when I put a smile on my face all day I felt so much better about myself. It did not matter if someone said something mean to me, I still felt great about myself. I always have felt that if you think positive, then positive will come your way. It is the same thing if you think negative emotions. People will feel that negativity and become negative themselves.
I had a hard time with the part where you had to think about a person who is suffering. When I got to the part about how to try to help that person who is suffering, I began to cry. I think that part was very difficult for myself, and it might be difficult for others as well. I know we all try to think how we can help others who are ill or in bad place right now, but we try to think of other things so we do not have to think about the suffering that is happening in our families lives. This exercise made me think more of it, so I had to stop with that part.
I always find it beneficial to do an exercise like this. I use it in my daily lives and they actually work. I do not think it was difficult, and I find that others might benefit from it. Some people might not be able to relax their mind if they are stressed with so many different thoughts going on in their head. I always recommend exercises that have to do with the mind or meditation. I also say to someone I know; you have to try this exercise I did for class, you will love it. I campaign for people to do some of the exercises, but it is clearly up to them if they will do it or not.
The concept of a mental workout is to exercise your mind, and prepare it for whatever comes it way. It is like working out the body, but it is being able to concentrate on something. Having a healthy mind can help the body and spirit to be healthy. Mental workout helps you to concentrate and helps you relax your thoughts. "As we undertake contemplative practice and explore the largely uncharted frontier of the mind, we will find a wealth of knowledge and capacity whose significance extends to our entire being. The knowledge impacts on our body, mind, and spirit. In this way, contemplative practice, which is the method that drives psycho spiritual development, is actually an all-encompassing multidimensional integral practice. It is a way of 'cross-training' our body, mind, and spirit all at the same time. It makes the most efficient and comprehensive use of our time. This is why psycho spiritual development is a foundational aspect of integral health" (Dacher, 2006, p. 64).
"There are two types of contemplative practice. The first is loving-kindness. It opens our heart to others and gradually diminishes self-centeredness, priming our mind for further development. The second addresses the three levels of the subtle mind-witnessing, calm-abiding, and unity consciousness. It opens our mind and reveals a penetrating wisdom that knows the truth of our life and of existence" (Dacher, 2006, p. 64).
"Your brain is a thinking organ that learns and grows by interacting with the world through perception and action. Mental stimulation improves brain function and actually protects against cognitive decline, as does physical exercise. The human brain is able to continually adapt and rewire itself. Even in old age, it can grow new neurons. Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation. In other words, use it or lose it" (Franklin Institute, 2004).
I usually meditate to get my 'mind-going' in the morning. Meditation can help you concentrate, and also help you relax your mind before a test or before you go to bed. I try to at least meditate twice a day. People always make fun of me because I always say I will be back in five minutes; I have to go meditate. I think it is hysterical, because I have caught my friends actually doing behind my back. Maybe, I should try it more often through out the day, because I have been under a lot of stressed lately.
Reference
Dacher, E. (2006). Integral Health: The Path to Human Flourishing Laguna Beach, CA: Basic Health Publication
Franklin Institute (2004). Retrieved on April 14, 2012, from The Human Brain: http://www.fi.edu/learn/brain/exercise.html
~Nancy Lasprugato
I had a hard time with the part where you had to think about a person who is suffering. When I got to the part about how to try to help that person who is suffering, I began to cry. I think that part was very difficult for myself, and it might be difficult for others as well. I know we all try to think how we can help others who are ill or in bad place right now, but we try to think of other things so we do not have to think about the suffering that is happening in our families lives. This exercise made me think more of it, so I had to stop with that part.
I always find it beneficial to do an exercise like this. I use it in my daily lives and they actually work. I do not think it was difficult, and I find that others might benefit from it. Some people might not be able to relax their mind if they are stressed with so many different thoughts going on in their head. I always recommend exercises that have to do with the mind or meditation. I also say to someone I know; you have to try this exercise I did for class, you will love it. I campaign for people to do some of the exercises, but it is clearly up to them if they will do it or not.
The concept of a mental workout is to exercise your mind, and prepare it for whatever comes it way. It is like working out the body, but it is being able to concentrate on something. Having a healthy mind can help the body and spirit to be healthy. Mental workout helps you to concentrate and helps you relax your thoughts. "As we undertake contemplative practice and explore the largely uncharted frontier of the mind, we will find a wealth of knowledge and capacity whose significance extends to our entire being. The knowledge impacts on our body, mind, and spirit. In this way, contemplative practice, which is the method that drives psycho spiritual development, is actually an all-encompassing multidimensional integral practice. It is a way of 'cross-training' our body, mind, and spirit all at the same time. It makes the most efficient and comprehensive use of our time. This is why psycho spiritual development is a foundational aspect of integral health" (Dacher, 2006, p. 64).
"There are two types of contemplative practice. The first is loving-kindness. It opens our heart to others and gradually diminishes self-centeredness, priming our mind for further development. The second addresses the three levels of the subtle mind-witnessing, calm-abiding, and unity consciousness. It opens our mind and reveals a penetrating wisdom that knows the truth of our life and of existence" (Dacher, 2006, p. 64).
"Your brain is a thinking organ that learns and grows by interacting with the world through perception and action. Mental stimulation improves brain function and actually protects against cognitive decline, as does physical exercise. The human brain is able to continually adapt and rewire itself. Even in old age, it can grow new neurons. Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation. In other words, use it or lose it" (Franklin Institute, 2004).
I usually meditate to get my 'mind-going' in the morning. Meditation can help you concentrate, and also help you relax your mind before a test or before you go to bed. I try to at least meditate twice a day. People always make fun of me because I always say I will be back in five minutes; I have to go meditate. I think it is hysterical, because I have caught my friends actually doing behind my back. Maybe, I should try it more often through out the day, because I have been under a lot of stressed lately.
Reference
Dacher, E. (2006). Integral Health: The Path to Human Flourishing Laguna Beach, CA: Basic Health Publication
Franklin Institute (2004). Retrieved on April 14, 2012, from The Human Brain: http://www.fi.edu/learn/brain/exercise.html
~Nancy Lasprugato
Monday, April 9, 2012
Crime of the Century Relaxation Unit 3
The relaxation exercise was the best. After a long day of being with my family for the holiday, I realized I waited the perfect day to do this assignment. After everybody left, I decided to listen to the recording and I felt so much better. Being with family for the holidays can be so stressful, so it is crucial to always find something that can relax you after they all leave. Doing this relaxation exercise calmed me after a long time. The breathing exercises that were involved with the recording helped me to enjoy the rest of the evening. All the tension left my body, and I felt like I could face any obstacle that would come my way during the rest of the evening. Every time I took I breath I felt like the stress was just leaving my body. I should do this more often when company comes over.
~Nancy Lasprugato
~Nancy Lasprugato
Unit 3 Post Well-Being
Wow. Where do I view my well-being; I never thought of that before. It is kind of interesting when you're sitting and thinking about your well-being. It actually opens up your mind a little more then you were about 5 minutes ago.
My rate for physical well-being is about a 5. There is a lot of stuff that I need to fix about my physical body. First off, I need to eat a lot healthier and I need to relax a lot more. Stress is affecting my body more now than ever before. At least now I have been implementing more of a physical activity routine. Hopefully, I can stick to it and not give up. My goal is work out about 2 times per week, and then increase the days and time. I do not want to go head first into it, because then I might give up. I find it better to start it slowly, and then work my way up. I have joined a gym in my area, but I think during the summer I would like the use the outdoor area for more physical exercise. I could take long walks on the beach and get my exercise that way, instead of being indoors.
My spiritual well-being is about a 5. I am still trying to be in touch with my 'spiritual' surroundings. I have been trying to relate my spirituality to Mother Nature, and what she has to offer me. I rated it a 5 because I am still learning the process of being one with my surroundings. It is a hard process to learn, but it is fun. I was never a spiritual person, but lately I think I need to be more in touch with it. One of my goals for this summer is to enjoy the outside more, and to go to other states and enjoy the nature that it has to offer. I have not gone camping in a while, so I think that it would be a good idea to get some family and friends and enjoy camping. There are so many places in my area that I can camp at, and I want to be able to take advantage of it. Many people do not have that advantage, like I do.
I will rate my psychological well-being as maybe a 4.5. I have been going through a lot of rough times lately, and I have finally able to deal with a lot of past issues that have been coming up. These issues have been affecting me for so long that I thought it is time to start dealing with them and moving on. Instead of being a victim, I rather be a survivor. To be a survivor you need to overcome past issues that are constantly affecting your life. Talking to other people who have experienced the same thing that I have might make it easier for me to overcome some of the obstacles in my life that I am dealing with. I find it might be easier to locate a support group to get some advice to deal with the current issues.
~Nancy Lasprugato
My rate for physical well-being is about a 5. There is a lot of stuff that I need to fix about my physical body. First off, I need to eat a lot healthier and I need to relax a lot more. Stress is affecting my body more now than ever before. At least now I have been implementing more of a physical activity routine. Hopefully, I can stick to it and not give up. My goal is work out about 2 times per week, and then increase the days and time. I do not want to go head first into it, because then I might give up. I find it better to start it slowly, and then work my way up. I have joined a gym in my area, but I think during the summer I would like the use the outdoor area for more physical exercise. I could take long walks on the beach and get my exercise that way, instead of being indoors.
My spiritual well-being is about a 5. I am still trying to be in touch with my 'spiritual' surroundings. I have been trying to relate my spirituality to Mother Nature, and what she has to offer me. I rated it a 5 because I am still learning the process of being one with my surroundings. It is a hard process to learn, but it is fun. I was never a spiritual person, but lately I think I need to be more in touch with it. One of my goals for this summer is to enjoy the outside more, and to go to other states and enjoy the nature that it has to offer. I have not gone camping in a while, so I think that it would be a good idea to get some family and friends and enjoy camping. There are so many places in my area that I can camp at, and I want to be able to take advantage of it. Many people do not have that advantage, like I do.
I will rate my psychological well-being as maybe a 4.5. I have been going through a lot of rough times lately, and I have finally able to deal with a lot of past issues that have been coming up. These issues have been affecting me for so long that I thought it is time to start dealing with them and moving on. Instead of being a victim, I rather be a survivor. To be a survivor you need to overcome past issues that are constantly affecting your life. Talking to other people who have experienced the same thing that I have might make it easier for me to overcome some of the obstacles in my life that I am dealing with. I find it might be easier to locate a support group to get some advice to deal with the current issues.
~Nancy Lasprugato
Sunday, April 1, 2012
Unit 2 Relaxation Exercises
Currently, I live by the beach area in New Jersey. I decided to go to the beach and sit and take in the ocean air and the calm and serene sounds of the ocean during this time of year. I love going to the beach this time of year, because nobody is there and it is a great spot to meditate, relax, and clear your thoughts. I went to the beach and I did some breathing exercises, and I feel ten times better. I was only there for about fifteen minutes, but that is all you need. I sat in a quiet area, and an area with a good view and I inhaled deep breaths and then I exhaled calmly. I believe that we need to use our nature that surrounds us as a relaxtion technique. The ocean definitely can relax us, and it does for me. I think I am going to do this more frequently, because I feel better when I do breathing techniques at the beach then at my house. Mother Nature in herself is a relaxation technique. Embrace what we have around us.
~Nancy L.
~Nancy L.
Unit 2 Introduction
My name is Nancy Lasprugato, and I am so excited to start this blog. I am a full time worker and full time student, who likes to read and relax on her spare time. I am not sure what I want to do when I eventually graduate, but I do have some ideas. Hopefully, I can work with our school systems about healthy topics and healthy food sold in our schools. Sometimes I have a problem with time management, and I constantly work on it, but that is okay. Hope everyone enjoys this term, because it seems like it is going to be fun. Always remember that if you need to relax all you have to do is inhale and then exhale. Do a couple of breath exercises and you are good to go. Enjoy.
Nancy Lasprugato
Nancy Lasprugato
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