My Integral Health Journey

Janet Waltermire
Unit 9 Project

Introduction
Attaining integral health is a learning process. Professionals in the various health fields need to have more mindfulness based thinking. The integration of the mind, body, spirit health models will allow practitioners to treat the patient more wholly, not just from the physical standpoint, but also emotionally, and spiritually as well. Developing integral health in one’s own life will allow for more effective patient visits, diagnosis, and treatments. “Practicing mindfulness is to engage in being alive” (Rinpoche, n.d.). W cannot teach what we do not utilize in our daily lives. We can only give guidance and direction towards integral health if we have traveled there ourselves. To only partially understand something is not really understand it at all. To kind of get meditation would mean that I do not fully comprehend the concept of meditation. It is like trying to communicate what a certain diet consists of, whether it is to lower cholesterol, or to go gluten-free. When I was advised to eat foods that would lower my cholesterol the information give to me in my doctor’s office seemed vague. It was given hesitantly, as though she really did not know how to explain what foods were best. I left that day with a lot more questions than answers.
To become medically knowledgeable from the integral standpoint is to be able to “provide treatment without judgment” (Gilbert, 2003). It significantly lacks the clutter that would at times completely engulf us and swallow us whole. To be of clear mind is to truly be an active listener, to only listen to the patient and not the everyday life thoughts that would take away from that time with the patient. “An integral provider strives to meet each client or patient where they are, to help rebuild them from the inside out” (Dacher, 2006).

Assessment
This is probably the most trying question because of current issues in my life that are significant. As the old saying goes, “When it rains, it pours”. Man, does it really pour! Because of these issues I have not been able to focus as easily on assignments and I have seen how it has affected my moods and my demeanor at work. I had a regular patient come into the pharmacy today here at the naval hospital. Before she left she came up to the desk to inquire about how I am doing. She really surprised me because I was completely engaged in the research that I was finding. She gave me that look of a counselor really inquiring about my life. It was if she was looking deep into my eyes to see what is really there. I replied, “Good, why!” It is not normal for me to respond with a why when someone asks how I am doing. I have always just told them great, good, or well. Why is never part of the response. Her look threw me off. It was as if her possibly seeing into my soul or into my life was scary. Yesterday I felt exhausted and weak. I went for my bi-weekly massage and my massage therapist asked if I was doing okay because I seemed a little off, and that was before the exhaustion and weakness really hit. Later in the day I wanted to cry. There have been some major difficulties in my marriage for quite some time. Most would have left by now. I heavily considered it a few months ago and I am right back at that point now. When asked why I stay with my husband I told that counselor that I am making sure I have done everything in my power that I could to rectify the situation, to make it better. Sometimes I doubt that there will be any lasting changes which will force me to show my hand, to make the most difficult decision ever. . If my marriage was really intact, and not falling apart at the seams my life would be wonderful. Sometimes I think I would be happier without him. To say the least, I am at a low point psychologically.
Spiritually there is work to be done, but is there ever an area of life that does not to be improved upon. I feel like I am in the process of regaining much of the faith I previously had before a terrible loss rocked my faith to its core. However, even since that time I have felt like a woman of great faith, and at other times, a sorrowful amount. When I have pursued daily devotions and prayer through journaling or in the way that most people consider I thought my faith has been at its highest. It is as if I flounder, and I have a difficult time regaining my footing. Maybe that is like the Footprints in the Sand poem, is when I have been carried most. However, I do really need to become more diligent in my prayer life and bible reading. I do have a prayer life. I just do not think it is sufficient. However, I seem to have a sixth sense, if that is what you want to call it, for intercessory prayer. There have been times when I have felt the sense to pray for a friend or an old foster child that used to live in our home while I was growing up. Most recently, I felt the need to pray for safety a few times for my sister and my new brother-in-law while on their honeymoon. Later I found out from dad that their flight home was quite eventful. Their departure was delayed to some mechanical problem. Once that was repaired they started down the runway and one of the engines malfunctioned. Needless to say they had to transfer all the passengers to another plane. Instead of arriving home at 10PM, they arrived at the airport at 4AM, but at least they got home safe and sound in one piece. I cannot help but wonder what would have happened if I would have ignored the intuitive need to pray for them.
I have enjoyed the meditations that we have been assigned to complete in this class. The clear, uncluttered mind achieved in reaching the state of calm-abiding is one that I desire to perfect so that I can advance to the meditative state of unity consciousness so that the negative energies disrupting my life would be healed, forgiven and forgotten, and a new life began. Spiritually I would put myself about the middle of the road, scoring a five, because my faith practices have been inconsistent.
Physically, I am at the best I have been in awhile, many years in fact. I have mentioned that I have muscular dystrophy. In my case it is a rare neuromuscular disease, which tends to be mild for most with this particular form overall. I was diagnosed in middle school and told I would be in a wheelchair by my early 30’s. I have bypassed that point. I do wear ankle-foot orthotics, better known as ankle braces, and have since I was 18 years-old. Because of this genetic peripheral neuropathy that affects the muscles, I had congestive heart failure at the age of 18. I have been off cardiac medications for almost 14 years. I have not fallen since the end of August last year, which was after Hurricane Irene. I was picking up branches and limbs, fell over one, and ended up with two small tears in the disc between L-5 and S-1 of the lower spine. That took about three months to heal. To go this long without a fall though is turning out to be a major accomplishment though. It seems over the past two to three years once I fall I would have three or more within a close time frame. What is even more compelling that I am doing much better physically is that in recent months, specifically since this past September, when I began seeing a Naturopathic doctor and have since been on a gluten-free diet the amount of nerve pain experienced due to the neuropathy has decreased tremendously. I am still on a prescribed medication for the neuropathic pain, and I take two homeopathic remedies along with certain vitamins and supplements. Even with that stated, I can tell that the majority of the pain relief comes from the special diet because when I traveled and had less gluten-free options the nerve pain increased to where it was almost intolerable. I exercise twice a week at most. More than that and I experience some major fatigue. I walk about a mile and a half to two miles, or take water fitness classes. I could stand to lose about 40 pounds since I am minimally obese. That amount of weight loss would put me in the perfect weight range for my size and age. I figured out with the BMI calculator that to be considered overweight and not obese I would need to lose an additional five pounds. I have recently lost six pounds. It is more difficult losing weight with the neuromuscular disease and medication that I am on to manage the pain threshold. Even with the weight issue I would state that I am better than ever physically. A score of a seven or eight would be graded well because of the advances that I have made in my health not only in years past, but most importantly in recent months and that I continue to make advances in my physical health.
Overall, for emotional betterment there are tough decisions that will probably need to be made unless there is a great turnaround in how problematic situations are handled. With all of this going on it is amazing that physical health has barely suffered and I am making steps in my spiritual life so that once everything is aligned the way it should be then I can flourish even in the midst of all of life’s complexities.

Goal Development
Psychologically, continue with the counseling. Hopefully we can continue as a couple so that separation will not occur and we can continue raising our daughters together. If I take my daughters and go my goal is to make the best of it. Either way, my intent is to flourish as the person with the mission in life that I am meant to fulfill.
Spiritually, keep making leaps and bounds in the right direction. Meditate daily, specifically the relaxation exercises and the subtle mind meditations. Pray, or talk to God regularly. Participate in daily devotions. I do get them daily in my email account from Girlfriends in God. I have realized that when I meditate on His word, through devotions, bible study, or prayer life just seems to flow better. It does not mean that life is without complications. Coping mechanisms are better.
Physically, continue exercising at least once a week until I can advance to twice a week on a regular basis without becoming over fatigued. Continue to eat healthily to maximize my health benefits. Diet and exercise combined could result in the weight loss desired even if it takes a longer time span.
Practices for Personal Health
Psychologically, as stated previously, continued counseling could prove beneficial. Exercising or doing other things that I consider enjoyable could also be helpful, such as journaling or poetry. Reading for pleasure could reduce some of the effects of stress. I also love to scrapbook, but rarely get the opportunity to do so. My youngest daughter, Audrey, has been asking for me to begin her scrapbook. It would be nice to sit down with her and get started on it. Cooking or playing games with my family could enhance the overall relationships. Discussing matters with my spouse that could lead to a more meaningful relationship would definitely reduce stress. The ability to keep a positive mindset will enable me to cope better and feel less stress. When we realize we have power over our lives we already set ourselves up for better emotional or mental outcomes.
Spiritually, yoga, tai chi, meditation would increase my faith outlook. Realizing that my faith is as strong as it has always been as others have seen me even when I felt like my faith was as low as it could go, will empower me to live more wholly, mind, body, and spirit.
Physically, I need to exercise even when I do not really feel up to it. I need to complete the exercises given to me by health professionals. Continue with the massages, and maybe as time goes on I can decrease how often they are received, from bi-weekly to monthly. Once the summer months I could go from water fitness classes to swimming in the ocean, which is an all time love of mine.
Any and all of the items listed above could improve overall health and wellness, not just in one area of the health spectrum.

Commitment
In order to track my integral health plan over the next six months I think journaling would help me best. That could mean keeping track of what is proposed to take place in the home to enhance communication in my marriage. I could write which particular matters were discussed and the outcome.
There are many websites that concentrate on eating habits. I have seen a few and the one I prefer is www.livestrong.com/myplate. That has the best variety of foods that I have found on any site. I was doing well for awhile with inputting my daily dietary intake. I just went on there and it had been a year since I recorded my nutritional intake. Now I am committing myself to six months of keeping track. I have heard that those who keep records of their food intake show better progress with weight loss. It will be interesting to see where I am at in six months.
I can also journal the progression of my spiritual being which includes what is helping, and what I need to do keep up the momentum.
The journaling could show the personal growth in all areas of my life, mind, body, and spirit. Since we have the blog going already it would be nice to be able to touch base at least once a month, if not once a week so we could be accountable to each other. Accountability partners also help because it gets us up and moving and we continue to take the necessary steps towards human flourishing.





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

Gilbert M. (2003), Weaving Medicine Back Together: Mind-Body Medicine in the Twenty-First Century, The Journal of Alternative and Complementary Medicine, Vol. 9, No. 4

www.livestrong.com/myplate

Rinpoche M. (n.d.), Meditation FAQ, Gathering the Mind, Retrieved from: http://shambhala.org/meditation/faqs.php

Most Beneficial Practices

I found the Journey on Relaxation exercise and the Subtle Mind meditation to be the most beneficial for myself. People have always said it is hard for me to relax. However, with the Journey on Relaxation exercise I felt more relaxed for the first time than I had in a long time. It helped so well that I experienced a tremendous reduction in my nerve pain, which had really flared up that particular day. The Subtle Mind meditation cleared my mind of all the chaos experienced in a normal day, sometimes at work, sometimes at home, sometimes both. I felt so at ease and relaxed that it felt good not to have scattered thoughts. In fact, my mind was so clear that I was not thinking of anything at all until my lunch break was just about over and then the thought that I had to clock back in interrupted that quiet time. The feeling of calmness was one that lasted for quite awhile afterwards. I have also gone further into being able to help myself feel less stressed at work. Being able to utilize it at my desk with other people around has been wonderful. By being able to do that I have been able to give the best of me in my personal and professional life. I can incorporate these elements of relaxation into my daily routine which will allow me to keep focused and more in control of things or situations. I will be able to make decisions with a clear mind, knowing that they are the right ones for me to take. I am not going to go into specifics, but I believe the time has come to make one or more major decisions in my life. Being able to think it through with a clear mind, and being able to relax to some degree will hopefully make the process a bit easier and less stressful. The relaxation and meditation techniques will enable me to cope more effectively than I may otherwise.

Aesclepius

I had a harder time with this. The wise person that first came to mind was my sister Marie. She was wise beyond her years. That is what made it more difficult. Another wise, caring, compassionate person that came to mind was my dad. I had an easier time visualizing him, communing with him, but I think what was most hurtful is that it was harder to visualize Marie. I could say that it helped because I was able to realize that even when I let Marie back into my thoughts as I worked through the meditation again it was more doable. I still had to end it early, but I got further. The weekly meditations have helped me immensely with my pain, even in the beginning of the term. I just love how my mind relaxes, and I feel the calmness that is not there at other times of the day. I really enjoy how I have been able to practice relaxation/meditation techniques at work during a bad day or to help it stay a good day. It has a way of changing the thought processes. The saying "One cannot lead another where one has not gone himself" immediately brought to mind that old saying "The blind cannot lead the blind". As a health professional I would have the responsibility of assisting that patient into finding what forms of treatment works best by making recommendations as to what could be helpful. If I had not done meditation I would not know how to communicate its effectiveness. The same can be said with any other medicine or treatment format. Physicians attempt to tell you what works best because it works for many of their other patients or because research touts its effectiveness. It is my job to help them realize how different areas of exercise can maximize their health, mind, body and spirit. I can implement more meditations, more time to relax and become into my own life so that I can realize what true health is really meant to be like.

Loving Kindness vs. Subtle Mind

I personally felt like I got more relaxation and clear minded following the Subtle Mind exercise. With the Loving Kindness exercise my thoughts kept having to shift from myself, to others, friends and strangers alike. So, I did not really feel like mind really had the opportunity to settle. I loved the experience of thinking of others in the context of taking in others problems, but not really taking them on by letting them dissolve.
With the subtle mind exercise I was able to just completely let go, set my mind free, relax to a point that I felt like I could even go past the witnessing mind for a little bit. The one thought I had to consider was that I did go over time on my lunch break. As it came closer to stop I felt more distracted to the point that I could not regain that level of deep relaxation that I had felt before hand.
There are many connections to physical wellness through spiritual wellness. One major one for any religion is prayer, including contemplative prayer. That comes in the form of yoga, meditation. I pray better in a journaling sense. I have often felt that I do better with the written word than conveying my thoughts by voicing them aloud. Journaling is not always prayer time for me. Sometimes it is just a great release. Singing to me is a way of honoring my faith, especially when done in the church choir. Forgiveness is another important aspect of spiritual health. People always told me growing up that I forgave to easily. Nowadays it may not come as easily, especially when things happen repeatedly. During times when it has been more difficult I notice how overly stressed I become and how it affects all areas of my life, personal and professional. Being able to release it through counseling and communication with the one who wronged me has allowed me to return to return to a more healthful existence.