Presented by: Erika Buckmaster Creating Wellness Kaplan University

Benefits of Mental Fitness Research Information Exercises/Activities/Practices for Mental Fitness Summary

Just as an Olympic runner trains for his/her event, the mind can be trained limitlessly. Inner health is important to outer health.

Question? If negative emotions effect our health then is it possible for positive emotions to improve our health?

Improves immunity Reduces stress Gain control and freedom over negative emotions Decreases confusion, mental cloudiness, and prepares us to be at peace with a calm mind. Allows for complete and honest love, forgiveness, and gratefulness.

Dr. Candace Pert: 1970

**Discovery of neuropeptides that circulates throughout the body carrying messages **Thoughts, feelings, and images produced neuropeptides that can change physiology reflecting a certain mental status.

Dr. Peter Schnall: 1998

**Work-related stressThose who felt overwhelmed were seen to have emotional disturbances which led to chronic hypertension and an enlarged heart. **Those who were not able to cope with chronic stress permanently changed their physiology and structure.

Love: Sincere love, appreciation, and care cause the heart rhythms to have a smooth, regular, coherent pattern which results from a nervous system balance. Forgiveness: Frederic Luskin: Stanford Forgiveness ProjectsUnresolved interpersonal hurt within the last five years showed an increase in less stress and physical problems such as dizziness, back pain, stomach pain, and etc with the person able to forgive.

EXERCISES/ACTIVITIES/P RACTICES
Transcendental Meditation **Allow about 10-20 minutes once or twice per day
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Turn off phones, answering machines, and etc. Pick out a word or phrase that is rooted in your belief system; love, peace, honor Sit quietly in a comfortable position Relax your muscles As you start your breathing cycle say and repeat your word or phrase on the exhale Assume a passive attitude when your mind turns to other thoughts When finished, sit quietly for a few more minutes.

Oxygen consumption: decreases Respiratory rate: decreases Heart rate: decreases Alpha waves: increases

EXERCISES/ACTIVITIES/ PRACTICES
Loving-Kindness **Allow about 5-15 minutes per day until it becomes easier
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Turn off outside disturbances and find a comfortable place Think of a person who you hold dear to you; a close friend, a family member These feelings should be in your heart and once they are turn the feelings towards yourself Give each love, kindness, a sense of care, spaciousness, and easelet go those feelings Now start thinking, feeling, and imagining those thoughtlet go

LOVING-KINDNESS
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Now its time to focus on your inner mindpeace, stillness, and gentleness, embrace these feelings with complete love that is from the heart Turn your thoughts to someone who is in turmoil; with an inhale take in there hurt and pain letting it dissolve in your heart Think about strangers and again take in there sufferingletting it dissolve in your heart Think about all living things dissolving any pain and suffering they too are feeling

PRAYER
**There is not a specific time or place that you have to pray. Prayer can be for anything; a conversation, asking for forgiveness, guidance, thankfulness, healing, etc. The following is from the Model Prayer from the Bible (New King James Version).
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Prepare: -Pure heart and motive -Private conversation invoking His presence -Meaningful -Specific requests Pray: -Our Father in heaven-who He is -Hallowed be Your name-adore Him -Your Kingdom come/Your will be doneseeking His will

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PRAYER Continued
The Model Prayer
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Give us this day our daily bread-petition for your basic needs to fulfill spiritual needs And forgive us-ask for forgiveness And do not lead us into temptation-protect us For Yours in the kingdom-praise Him

Benefits of Mental FitnessStress reduction, increase in immunity function, psychospiritual flourishing Research InformationDr. Candace Pert (Neuropeptides), Dr. Peter Schnall (Workrelated stress), Love, and Frederic Luskin (Forgiveness) Exercises/Activities/Practices for Mental FitnessStress reduction exercise, meditation, and prayer

Dacher, E. (2006). Integral health: The path to human flourishing. Laguna Beach, CA:

Basic Health Publications, Inc.

Micozzi, M. (2011). Fundamentals of complimentary and alternative medicine. 4th Ed. St. Louis, MO: Saunders Elsevier Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness and healing: Integral approaches to mind body medicine. St. Louis, MO: Elsevier Churchill Livingstone.