Running head: INTEGRAL HEALTH 1

Integral Health and Wellness

Bernadette Quinn
Kaplan Universit
HW!"# $reating Wellness
INTEGRAL HEALTH
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Intr%du&ti%n
It is i'p%rtant (%r health and )ellness pr%(essi%nals t% devel%p ps&h%l%gi&all*
spirituall* and phsi&all +e&ause the need t% set a g%%d e,a'ple (%r their patients and &lients
+ in&%rp%rating )hat the tea&h* instru&t* and +elieve int% their %)n lives- ena+ling the' t%
.pra&ti&e )hat the prea&h/0 When seeing a pr%(essi%nal* )hether a dentist* d%&t%r* %r therapist*
)e e,pe&t the' t% +e h%nest and genuine regarding living their lives in a )a that in&%rp%rates
)hat the have learned and is e,pressive %( their pers%nal +elie(s- .T% +e&%'e agents %( a '%re
e,pansive health* )e 'ust +egin )ith %ur %)n lives and +e )illing t% e,pl%re the inner aspe&ts %(
%ur %)n li(e thr%ugh ps&h%l%gi&al devel%p'ent and &%nte'plative pra&ti&e/ 12a&her* "##340 It
is si'pl n%t en%ugh (%r 'edi&al pr%(essi%nals t% 5ust learn and gather in(%r'ati%n and
6n%)ledge (r%' +%%6s and %ther edu&ati%nal 'aterials- the 'ust als% +e a+le t% put that
6n%)ledge int% a&ti%n0 The are n%t a+le t% e,perien&e the +ene(its ass%&iated )ith the integral
health pra&ti&es unless the are a&tuall utili7ing the pra&ti&es )ithin +%th their pr%(essi%nal and
pers%nal lives0 The are als% +etter a+le t% understand the pr%&ess inv%lved in ea&h step and the
p%tential issues and pr%+le's that 'a arise during their patients8 %r &lients8 e,perien&es )ith the
pr%&ess0 Kn%)ing all %( this ena+les the' t% +etter serve and supp%rt their patients and &lients
)ith e'path* &%'passi%n* and l%ving96indness- .We &ann%t give t% %thers )hat d%es n%t et
e,ist )ithin %urselves/ 12a&her* "##340
Near the +eginning %( this &%urse* a re(le&tive sel(9assess'ent regarding ' phsi&al*
ps&h%l%gi&al* and spiritual level %( )ell9+eing )as per(%r'ed and a s&%re )as deter'ined (%r
ea&h %( these three d%'ains0 :%r this pr%5e&t* re(le&ti%n is again ne&essar t% ena+le 'e t%
INTEGRAL HEALTH
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evaluate ' &urrent level %( )ell9+eing in ea&h %( the three d%'ains and deter'ine a &urrent
s&%re (%r ea&h0 $%'paris%n %( these t)% s&%res pr%vides 'e a 'eans t% assess )hether an
pr%gress has +een 'ade t%)ard a&hieving ' g%al %( hu'an (l%urishing %r n%t0 I( an %( the
d%'ains sh%) a la&6 %( pr%gress* the re(le&ti%n and evaluati%n pr%&ess %( ea&h d%'ain )ill
pr%vide 'e a 'eans t% deter'ine )hat strategies t% i'ple'ent t% (%ster (urther gr%)th in that
spe&i(i& d%'ain0
< previ%us s&%re (%r phsi&al )ell9+eing )as 3 %ut %( 1# and* a(ter re(le&ting %n and
evaluating ' &urrent pr%gress in this d%'ain* I deter'ined that ' s&%re has in&reased t% = %ut
%( 1#0 This is 'ainl +e&ause* during the last 3 )ee6s* I have (%&used '%re %( ' attenti%n %n
the devel%p'ent %( ' ps&h%l%gi&al and spiritual d%'ains0 This )as 'ainl due t% +eing ill and
una+le t% in&rease ' phsi&al a&tivit level as 'u&h as intended- h%)ever* I )as a+le t% +egin
'an %( the &hanges t% ' dietar ha+its0
< previ%us s&%re (%r ps&h%l%gi&al )ell9+eing )as = %ut %( 1# and* a(ter re(le&ting %n
and evaluating ' &urrent pr%gress in this area* I deter'ined that ' s&%re has in&reased t% > %ut
%( 1#0 This is 'ainl +e&ause I have devel%ped a greater a+ilit t% utili7e the )itnessing 'ind
te&hni?ues and have signi(i&antl in&reased ' a+ilit t% 'aintain &%ntr%l %ver ' e'%ti%ns*
espe&iall during situati%ns that )%uld have previ%usl &aused 'e t% e,perien&e stress0 Utili7ing
these te&hni?ues regularl has als% ena+led 'e t% sta '%re 'entall (%&used and utili7e
n%n5udg'ental %+servati%ns t% e,a'ine and evaluate situati%ns and e,perien&es that %&&ur
)ithin ' dail r%utine '%re deepl0
< previ%us s&%re (%r spiritual )ellness )as > %ut %( 1# and* a(ter re(le&ting %n and
evaluating ' &urrent pr%gress in this area* I deter'ined that ' s&%re has in&reased t% @ %ut %(
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1#0 Having a str%ng (aith in ' religi%us +elie(s 'a6es 'e (eel ver .gr%unded/ and &%nne&ted
)ith ' higher p%)er- e,perien&ing this supp%rtive +%nd ena+les 'e t% (eel a ver deep sense %(
inner pea&e0 2uring the previ%us )ee6s* using the l%ving96indness e,er&ise has all%)ed 'e t%
in&rease the sense %( &%nne&ti%n I have )ith ' higher p%)er and has als% helped 'e t%
signi(i&antl in&rease ' e,pressi%ns %( l%ving96indness t%)ard 'sel(0
This evaluati%n displas that there re'ains r%%' (%r i'pr%ve'ent in all %( the d%'ains*
+ut the 'ain area I need t% devel%p t% a&hieve the g%als that I have set (%r 'sel(* is ' phsi&al
)ell9+eing0 Having spent the last t)% ears (%&used '%re %n the devel%p'ent %( +%th '
ps&h%l%gi&al and spiritual aspe&ts* ' phsi&al health has su((ered0 Ane %( the +ene(its re&eived
(r%' i'ple'enting the &%n&epts* strategies* and te&hni?ues in&luded in this &%urse )ithin '
dail r%utines and pra&ti&es )as +e&%'ing '%re a)are %( h%) integrated the +%d* 'ind* and
spirit reall are and h%) negle&ting an %ne %( these d%'ains negativel a((e&ts the %ther t)%0
Kn%)ing h%) i'p%rtant it is t% 'aintain an integrated +alan&e a'%ng all %( the d%'ains* I have
deter'ined spe&i(i& g%als (%r ea&h t% &%ntinue ' pr%gress and gr%)th0
< g%al (%r phsi&al )ellness is t% pr%gressivel a&hieve a higher level %( phsi&al
(itness thr%ugh alterati%ns )ithin ' dietar ha+its and e,er&ise r%utines0 The alterati%ns t% '
dietar ha+its )ill in&lude &reating a '%re regular pattern %( preparing ' 'eals (r%' ra)
ingredients* &%nsu'ing ' 'eals %n a regular s&hedule* and li'iting ' &%nsu'pti%n %( (%%ds
that in&rease ' +l%%d glu&%se levels0 At this ti'e* ' e,er&ise plans )ill re'ain the sa'e until
' phsi&ian n%ti(ies 'e that it is 'edi&all health (%r 'e t% in&rease ' phsi&al a&tivit-
h%)ever* I have +een a+le t% i'ple'ent a (e) %ga p%ses int% ' dail r%utine and have (%und
the' ?uite +ene(i&ial (%r the redu&ti%n %( pain0
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< g%al (%r ps&h%l%gi&al )ellness is t% (urther devel%p and enhan&e ' n%n5udg'ental
%+servati%n s6ills using 'ind(ulness e,er&ises* su&h as the Cu+tle 'ind e,er&ise* t% ena+le 'e t%
strengthen ' a+ilit t% 'aintain a p%sitive attitude* in&rease sel(9estee' and &%n(iden&e*
'aintain 'ental (%&us* and redu&e stress(ul e'%ti%ns- (urther (%stering ' a+ilit t% repla&e
rea&tivit )ith intenti%n 12a&her* "##340 This vital s6ill &an +e utili7ed t% eli'inate the 'an
e'pl%'ent and a&ade'i& stress%rs that &%''%nl %&&ur )ithin dail living0 A((ir'ati%ns are
an%ther t%%l that I intend t% i'ple'ent t% enhan&e ' sel(9estee' and (%ster (urther
ps&h%l%gi&al gr%)th0 The are ver e((e&tive t%%ls t% utili7e t% eli'inate negative th%ughts and
devel%p '%re p%sitive th%ughts and +elie(s 12a&her* "##340
< g%als (%r spiritual )ellness are t% in&rease the phsi&al and 'ental &%nne&ti%ns I have
)ith ' religi%us (riends and (a'il and t% set realisti& li'its (%r 'sel(0 2uring this &%urse* '
a)areness %( the need t% l%ve 'sel( has signi(i&antl in&reased and I have dis&%vered that
l%ving 'sel( als% 'eans that I need t% +e as a&&epting and understanding t%)ards 'sel( as I
a' t%)ards %thers0 Having the %pp%rtunit t% e,pl%re ' th%ughts and e'%ti%ns '%re deepl
and )ith%ut 5udg'ent* has ena+led 'e t% see that I tend t% e,pe&t a great deal (r%' 'sel( and
&an %(ten ti'es e,perien&e (eelings %( guilt )hen an e,pe&ted result d%es n%t happen* su&h as
&%'pleting a pr%5e&t )ithin an all%tted a'%unt %( ti'e0 This &an &ause 'e t% e,perien&e stress(ul
and negative e'%ti%ns0 T% &%untera&t these e'%ti%ns* I intend t% rea&h %ut t% %ther pe%ple and
&reate an e'%ti%nal supp%rt sste'0 There are several )as in )hi&h I intend t% a&&%'plish this*
in&luding 5%ining a praer gr%up* religi%us edu&ati%n &lass* and v%lunteering (%r &hur&h s%&ial
events and a&tivities0 Having supp%rtive (riends t% &%''uni&ate )ith regarding these e'%ti%ns*
INTEGRAL HEALTH
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ena+les 'e t% 'aintain a health sel(9estee' and set appr%priate li'its (%r ' e,pe&tati%ns %(
'sel(0
The strategies I )ill i'ple'ent t% (%ster phsi&al gr%)th are &hanging s%'e %( '
dietar ha+its and in&reasing ' e,er&ise r%utine in +%th ti'e and intensit as s%%n as I a'
phsi&all a+le t% d% s%0 The &hanges t% dietar ha+its in&lude &%nsu'ing '%re %( a variet %(
(ish and (resh vegeta+les and preparing '%re %( ' 'eals (r%' ra) ingredients0 This )ill ena+le
'e t% re&%nne&t )ith the natural and pleasura+le pr%&ess %( preparing ' %)n (%%ds that )as
l%st )hen the la&6 %( ti'e 'ade it easier t% &%nsu'e '%re (ast (%%ds0 Dreparing '%re %( ' %)n
'eals als% ena+les 'e t% spend '%re ti'e )ith ' (a'il and pr%vides us all )ith healthier*
'%re nutriti%us 'eals0 When phsi&all a+le t%* ' e,er&ise r%utine )ill in&lude a '%re regular
and planned %ut s&hedule* a greater pers%nal &%''it'ent t% (%ll%)ing the plan* and a list %(
spe&i(i& g%als t% a&hieve and re)ards (%r ea&h su&&ess(ul a&hieve'ent0 The e,er&ise g%als are
designed t% +%th en&%urage and &hallenge 'e t% rea&h higher levels %( phsi&al )ell9+eing0 I
have alread i'ple'ented %ga p%ses int% ' )ee6l r%utine t% in&rease ' %verall (le,i+ilit*
&%re sta+ilit* and (l%) %( %,gen thr%ugh%ut ' +%d0 E%ga pra&ti&es are +ene(i&ial (%r
phsi&al* ps&h%l%gi&al* and spiritual d%'ains* espe&iall )hen a&&%'panied + a 'ind(ulness
e,er&ise0
The strategies I )ill i'ple'ent t% (%ster ps&h%l%gi&al gr%)th are utili7ing the three steps
%( the su+tle 'ind e,er&ise* Witnessing <ind* $al' A+iding <ind* and Unit $%ns&i%usness* t%
&%ntinuall train ' 'ind and ena+le a str%nger and '%re enhan&ed a+ilit t% 'entall (%&us
and in&reasing the a'%unt %( guided i'ager e,er&ises I engage in )ee6l0 2uring and a(ter
these tpes %( e,er&ises* I envisi%n the l%ving96indness and a&&eptan&e t%)ards %thers and
INTEGRAL HEALTH
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'sel(- this inspires 'e t% rea&h %ut t% %thers and p%sitivel intera&t and &%''uni&ate )ith
the'0 The als% en&%urage re(le&tive th%ughts that all%) 'e t% anal7e 'an %( the situati%ns
that I e,perien&e thr%ugh n%r'al* dail li(e0 Ta6ing ti'e t% engage in these e,er&ises everda
has helped 'e t% re'%ve a signi(i&ant a'%unt %( negative e'%ti%ns regarding pri%r e,perien&es
+e&ause the ena+led 'e t% e,perien&e a di((erent per&epti%n %( the situati%n0
The strategies I )ill i'ple'ent t% (%ster spiritual gr%)th are in&reased use %( praer and
'editati%n and in&reasing the a'%unt %( s%&ial &%nta&t I engage in )ith pe%ple )h% share '
religi%us traditi%ns and +elie(s0 A&tivities that )ill en&%urage ' parti&ipati%n in&lude v%lunteer
)%r6 at l%&al &harities and during &hur&h (un&ti%ns* 5%ining a &hur&h &%''ittee and attending the
'eetings* and attending religi%us &lasses %r Bi+le stud gr%ups0
T% &%ntinuall '%nit%r ' pr%gress* %r la&6 %( pr%gress* in the a&hieve'ent %( ' g%als
in the (uture* I )ill devel%p and utili7e a 'eth%d %( 5%urnaling and &harting that ena+les 'e t%
visuall anal7e and deter'ine )hether an &hanges need t% +e 'ade t% ' &urrent plan t%
a&hieve ' spe&i(i& g%als in ea&h %( the three d%'ains0 I )ill 'easure ' phsi&al pr%gress +
the redu&ti%n %( e,&ess )eight and in&reased nutriti%nal health0 Ds&h%l%gi&al pr%gress )ill +e
'easured + ' a+ilit t% re'ain (%&used %n tas6s and duties* 'aintain a p%sitive attitude* and
regulate ' e'%ti%ns0 Cpiritual pr%gress )ill +e 'easured + the in&rease in ' p%sitive
intera&ti%ns )ith %thers and ' e,pressi%ns %( l%ving96indness t%)ards the'0
INTEGRAL HEALTH
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Re(eren&e
2a&her* E0 1"##340 Integral health: The path to human flourishing0 Laguna Bea&h* $A: Basi&
Health Du+li&ati%ns* In&0