NATHANIEL CHANEY

April 30. 2013

 Mental

fitness is an essential aspect of a womans overall health and wellness. It should be practiced on a daily basis for it to be effective. Without it, any individual cannot attain integral health and true flourishing of the mind, body, and spirit. With this type of practice, each of us can calm the mind and enrich the mind-body connection.

Take a look at the BENEFITS of mental health::

Improves overall mental health, reduces anxiety and depression, a positive mood, improved self-esteem, and restful sleep (Landers, n.d.). An expanded consciousness, holism, intentionality, and a larger self (Schiltz & Amorok, 2005). Reduces disturbing emotions while enhancing positive emotions, provides enhanced resistance to mental distress , and physical disease, expands our healing capacities, and promotes well-being (Dacher, 2005).

The other option could be a life full of stress without the balance that mental health give s you. There is a point when stress gets out of hand, and causes damage to your health, your moods, your productivity, your relationships, quality of life, and your sexual performance.

Research Study - The Power of Prayer

Randolph Byrd did a pray study in 1988. At the Coronary care unit at San Francisco General Hospital, Dr. Byrd did a randomized double-blind study of 393 patients. The patients were either placed in a control group, or they received intercessory prayer. This was done to illustrate some of the difficulties, and problems in studying the effects of intercessory prayer in humans. They were told to pray when they were led to do so; and the physicians, patients, and nurses did not know who was receiving prayer.

the patients, physicians, or nurses knew who was receiving prayer Results: fewer deaths in the prayer group less likely to require endotracheal intubation and ventilator support required fewer potent drugs, including diuretics and antibiotics experienced a lower incidence of pulmonary edema required cardiopulmonary resuscitation less often (Schlitz & Amorok, 2005) Prayer here was proven that it makes a difference.

Research Study The Effect of Forgiveness

A study done by Frederick Luskin to find the effects that forgiveness had on
physical , and emotional well being; did a study among random controlled students at Stanford University in the spring semester of 2000. The study brought participants through the steps of forgiveness in 6 sessions at 50 minutes a peace. Results: The treatment group showed significant reductions in hurt, state, and trait anger and significant increases in forgiveness, hope, self-efficacy, and spiritual connection As the students learned to forgive, they become more forgiving in general, not just toward one particular person who did them wrong Follow-up assessments showed the gains were maintained 10 weeks after the end of the intervention (Schlitz & Amorok, 2005).

2 examples of exercises, activities, or practices which can improve mental fitness - 1st way Loving-Kindness exercise - 2nd way The Subtle mind exercise
Along with the 2 exercises, other essential techniques of the mind/body connection can be done through our use of biofeedback, practices of yoga and tai chi, and relaxation approaches.

1. It is best to start at the beginning with several short practice sessions of 5 to 15 minutes a day 2. First, relax in a comfortable upright position in a natural state of ease 3. Bring to mind an individual someone close to you who you hold great love and tenderness 4. Allow these loving feelings to expand within your heart as if a faucet of loving-kindness is being fully turned on 5. Take a few moments to open your heart and fully experience these feelings 6. Now turn these feelings of care and affection toward yourself 7. Start with your body and sensations, both pleasant and unpleasant. Give each of them your life, your kindness, and a sense of ease, spaciousness and care 8. Loosen any grasping or attachment to your sensations and take a moment to be at peace (Continued on the next slide)

8. Shift to the thoughts, feelings and images that move in and out of your awareness while giving them all equal care, love, and kindness Turn to your inner mind. Fully embrace yourself for the unique and precious expression of life that you are. 9. Next, visualize a loved one that is suffering. With the in-breath, taken in the loved ones suffering. With the out-breath, breath out health, happiness, and wholeness. 10. Focus this also on a circle of strangers and all living things, including enemies. Send out peace and wellness growing within you and experience the changes that take place in your mind and heart. 11. Remember this is an inner practice whose primary goal is to create a heartfelt loving-kindness that diminishes your self-centeredness and quiets your mind. 12. Reflect on the practice and jot down any notes in a journal to slowly and peacefully return to normal activities. Continue twice daily for the first week and regular intervals in the future. (Dacher, 2006).

Place this site in your browser http://www.youtube.com/watch?v=FrsOco9Hbu0 While meditation music plays follow these steps First, start with ten in-breaths and ten out-breaths. Next, settle into the natural ease of your mind and body, breathing comfortably while maintaining firm concentration on your chosen focal point When thoughts, feelings, sensations, or images distract your attention, notice them and gently turn your attention to the breath. Watch your mind carefully. It if escapes from the focus on your breath, bring it right back. As the mind responds and its mental activity quiets down, gradually ease up on your grip on the breath. Pause here for several minutes and practice this focused concentration technique. This is your opportunity to see how the mind works. Watch its mental movements. If you lose focus, then bring your attention back to the breath. (Continued on the next slide)

There will come a time when your mind is firmly stabilized in stillness. When this occurs, you can slowly release your grip and shift your attention from the breathing cycle to the stillness itself. The stillness becomes your new focal point. If your mind begins to wander, you must return to your breath until it resettles. Then you may ease up once again , shift your attention to the stillness, and abide in the stillness as you continue your inquiry. Continue this exercise, applying varying levels of effort as you practice taming your mind, witnessing its workings, and stabilizing it into calm-abiding. When sustained, calm-abiding naturally evolves into unity consciousness. Release your mind and allow it to float free. When you are finished, slowly return to the time and space of the room. Jot down a few notes before in a journal before you return to your normal activities. (Dacher, 2006).

 Its

on the same level as the importance for physical health. Our mental health regulates our actions, emotions, and thoughts. Defined: How we think, feel, and act as we cope with life (Alexander et al., 2008). Women handle stress different than men do. In many cases stress provides a positive physical actions men, too many times women may internalize stress. This can lead to many unhealthy conditions like depression, bad eating habits, and low self esteem (Alexander et al., 2008).

Mental fitness is a necessary part to a womans integral health and for human flourishing of the mind, body, and spirit every day. More research is still needed to go over other findings that are associated with the mind, body, and spirit . If we take the time to focus on ourselves daily, then we are able to learn more about the mind and what it can do. According to Dacher (2006), these two practices (Loving-Kindness and the Subtle mind) help us to tame and train the mind, open the heart, expand consciousness, and progress us toward psychospiritual flourishing. They also introduce us to the two wings of integral healthloving-kindness and wisdom. (Dacher, 2006).

Alexander, L. L., Alexander, W. J., Bader, H., Garfield, S., & LaRosa, J. H. (2009). New dimensions in women's health fifth edition. Sudbury, Massachusetts: Jones And Barlett Publishing. Dasher, E. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications, Inc. Landers, D. (n.d.). The Influence of Exercise on Mental Health. Retrieved from http://www.fitness.gov.mentalhealth.htm. Schlitz & Amorok (2005). Consciousness and healing: Integral Approaches to Mind-Body Medicine. St. Louis, MO: Elsevier Inc. Alexander, L. L., Alexander, W. J., Bader, H., Garfield, S., & LaRosa, J. H. (2009). New dimensions in women's health fifth edition. Sudbury, Massachusetts: Jones And Barlett Publishing.

Army Field Training Meditating with the bushes.