Unit 5 Mental Fitness

Mind & Body BalancePsychological and Spiritual

Aspects of HealingStacia Townson

Professor Dorette NysewanderHW420: Creating Wellness

Kaplan UniversityApril 19, 2012

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MENTAL FITNESS Benefits of mental fitness

Research studies demonstrating healing qualities of mental and spiritual focus

Examples of exercises or practices to improve mental fitness

Summary

BENEFITS OF

MENTAL FITNESS

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FEEL HEALTHIER BE HEALTHIER

Decrease in depression, anxiety, and stress levels

Increase in compassion and love Improve sleep quality Improve concentration & memoryDecrease fatigueReduces anger and frustrationYou will have more confidenceDecrease in pain levelsReduces headachesReduces blood pressure and pulse

FIVE GUIDING PRINCIPLES TO

INTEGRAL HEALING

Holistic – Developed through inner and outer aspects

Evolutionary – Conscious choices

Intentional – Shifting our focus

Person-Centered – Exploring ourselves

Dynamic – Healing the issues by listening


STUDIES ON THE BENEFIT

S OF MENTAL FITNESS


RESEARCH BY DR. DEAN ORNISH

Dr. Ornish proved that blood pressure could be reversed and controlled by training your mind.

He had 48 patients in a study A control group and a group that was in a lifestyle

program. After a year the control group had an increase of

chest pain, decreased blood flow and blockages. The therapy group on the other hand had reduction

in chest pain, increased blood flow to the heart and reversal of coronary build up.

Changing your mental being can change your physical well being. I believe this would be beneficial in treating many patients in the future(Dacher, E 2006).

RESEARCH BY DR. RICHARD DAVIDSON

The benefit of the mind/body connection He studies electrical brain activities,

variation in brain blood flow and metabolic activity.

He proved that, there are areas of the brain that become activated by negative and positive emotions.

He concluded his results by comparing two groups, one that recalled good emotions and the other not, also one that was shown happy images and the other not(Dacher, E 2006).

RESEARCH BY DR. CANDICE PERT

In the early 70’s Dr. Candace Pert found the opiate receptor.

Eastern philosophy states that consciousness comes before reality.

Westerners have taught for years that consciousness, thoughts and emotions are products of the physical brain and have little to do with the body or our health.

Dr. Pert’s research proved that a biochemical basis for awareness and consciousness exists, the mind and body being one. It proves that our emotions and feeling are what links the mind and body(Dacher, E 2006).

EXERCISES TO AID IN MENTAL FITNESS

MEDITATIONMeditation is to make our mind calm and peaceful. By stopping distractions and making our mind clear. You begin by sitting in an upright posture to prevent the mind from becoming sleepy. With eyes partially closed concentrate on your breath going in and out. Breathing in and out of your nostrils is preferred. This will be the object of your meditation your focal point. Trying numerous times to exclude all other distractions. Practicing patiently in this way, slowly our distracting thoughts will diminish, we will feel a sense of inner peace and relaxation.

Gyatso, G. K. (2012). How To Meditate. Retrieved from http://www.how-to-meditate.org

TAI CHIThe ancient art of tai chi, to reduce stress and

improve health. To be relaxed is the most important factor in stance training.

Relaxing In The Horse Riding Stance Stand with the feet about shoulder length

apart. Turn the toes in so the outside of the feet are parallel. Sit back in chair pose with up to a 45 degree bend in the knee. Roll the knees in or out if needed to be straight. Release your lower back to allow tailbone to hang. Hold arms as if you are holding reins with elbows hanging down. Let your shoulders sink. Use inhalation to expand body and exhalation to release unwanted stresses of life down into the floor using the bones as outlets. Then you hold it for as long as you can without stressing your body more. Remember it is to Relax do not tighten your muscles. Then rest and repeat as many times as you want.

Yang. (1956). Taijiquan 24 Form. Retrieved 2012, from http://www.egreenway.com/taichichuan/short.htm#List

SUMMARY Mental fitness has many great

benefits that would encourage one to take advantage of the many practices and exercises available.

The great benefits of mental fitness are the promotion of inner self, oneness and wholeness.

Creating a stable mind with persistent mental workouts will create inner peace.

REFERENCESDacher, E.S. (2006). Integral health: The path to human flourishing. Laguna Beach, C.A.: Basic Health Publications, Inc.

Schlitz, M., Amorok, T., & Micozzi, M.S. (2005). Consciousness and healing: Integral approaches to mind-body medicine. Saint Louis, M.I.: Elsevier, Inc.

Susan Krauss Whitbourne, P. (2012). Psychology Today. Retrieved from http://www.psychologytoday.com/blog/fulfillment-any-age/201102/get-out-and-walk-your- brain-will-thank-you

Gyatso, G. K. (2012). How To Meditate. Retrieved from http://www.how-to-meditate.org/

Yang. (1956). Taijiquan 24 Form. Retrieved 2012, from

http://www.egreenway.com/taichichuan/short.htm#List