Hi all!
Based on my reflections my physical well-being is 5,
because I healthy for the most part, meaning blood work and body working normal according to the
tests, but I am somewhat overweight and need to improve on that. I would give my spiritual well-being a 6, I
usually have spiritual time when I prayer which is often when I am alone, but
need to literally improve on my spiritual time all together. My psychological well-being is definitely a
7. I tend to have the most psychological problems around that girlie time of
the month and it takes its toll, and lasts about 2 weeks of craziness in my
head.
To improve myself in physical well-being I am going
to start getting up 5 times a week and start walking 5 miles for one week, then
gradually start jogging/walking 5 miles for 2 weeks, then try a new work on one
of the five days to mix it up a bit. This
will get my blood pumping and energy rolling.
To improve myself in spiritual well-being I am going
to start making more time to allow myself to meditate. Maybe try something new to help me focus and
last longer than 10 minutes. My goal is
to allow 30 minutes, three times a week to help me in my spiritual
department. Then gradually allow more
time.
To improve myself in the psychological area I need
to allow more time to relax and have some fun.
I noticed when I go out with friends and family, and I didn’t want to at
first I always feel better and have fun.
The physical activity and meditation will also help improve my
psychological well-being too.
My experience with the relaxation exercise The Crime
of the Century was different. I am not
too familiar with meditating, so being asking to say things to myself in the
beginning was a bit weird and I giggled a little, but towards the end started
to get into it. I also started to feel fidgety towards the end too, like I was
uncomfortable with my position. But, at the same time felt annoyed by the
voice. I felt like I was listening to a Blue’s Clues show (I used to have it on
the TV when I nannied) the voice is very similar to that character in the show.
Hello Victoria,
ReplyDeleteI enjoyed reading your post very much. Some practices that will that guide you to direct your attention to a specific focus—often an inward-looking reflection or concentration on a specific sensation or concept includes:
•Meditation can induce feelings of calm and clear-headedness as well as improve concentration and attention. Research has shown that meditation increases the brain’s gray matter density, which can reduce sensitivity to pain, enhance your immune system, help you regulate difficult emotions, and relieve stress. Mindfulness meditation in particular has been proven helpful for people with depression and anxiety, cancer, fibromyalgia, chronic pain, rheumatoid arthritis, type 2 diabetes, chronic fatigue syndrome, and cardiovascular disease.
•Prayer may elicit the relaxation response, along with feelings of hope, gratitude, and compassion—all of which have a positive effect on overall wellbeing. There are several types of prayer, many of which are rooted in the belief that there is a higher power that has some level of influence over your life. This belief can provide a sense of comfort and support in difficult times—a recent study found that clinically depressed adults who believed their prayers were heard by a concerned presence responded much better to treatment than those who did not believe.
•Yoga is a centuries-old spiritual practice that aims to create a sense of union within the practitioner through physical postures, ethical behaviors, and breath expansion. The systematic practice of yoga has been found to reduce inflammation and stress, decrease depression and anxiety, lower blood pressure, and increase feelings of wellbeing.
Reference:
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/purpose/spirituality/why-spirituality-important
Hi Victoria, it sounds like you have a great plan for improvement and moving forward to your goals. I noticed you mentioned that you are somewhat overweight. I don’t know how much you weigh but according to charts and doctors, we all probably are. Based on my height of 5’7, I’m supposed to be about an average of 150lbs but I weigh 183 right now. I only want to be between 165 and 170. 150 is way too little for me. Sorry for rambling, but my point is forget what society says, achieve the weight that fits your desires :) Your plans on running and walking will definitely help get you where you want to be.
ReplyDeleteI didn’t really like the voice of the guy in the exercise either. I thought it was just me lol. Also, I see you have set timeframes for your meditation. 30 minutes is a lot for someone who gets fidgety, like myself. I know you can work up to 30 but start with 5 or 10 especially if it’s not guided and you’re trying your own thing. Just a little advice.
Also, I think the running to get energy going is great, I notice I had been very sluggish from overeating, eating late and lack of getting out to run. I have since stopped eating after 7pm, eating more fruits and veggies, using portion control and still trying to make time to get out and run. I have seen a big difference in just two week. Good luck to you!