Sonya ArringtonSonya ArringtonJuly 15, 2014 July 15, 2014

HW420-2HW420-2

Gandhi's simple quote is a profound statement when applied to health and well-being. There are benefits to keeping mental health a priority (Dacher, 2006). Physical health and mental

fitness go hand in hand. There are countless benefits to making mental fitness a daily practice. Dr. Richard Davidsons, Dean

Ornish and abc have research to prove the physical body heals faster, fights harder and performs better when the mind is part of

the prescription (Schlitz, M., Amorok, T., & Micozzi, M, 2005).

Benefits – Physical and Emotional Research and Studies

Elmer and Alyce Green Candace Pert Dean Ornish

Richard Davidson Activities and Exercises

Meditation and Visualizations Silence and Stillness

Mental Workout Summaries References

Mental Fitness

Benefits of Mental Fitness

General Physical BenefitsStronger immune systemReduced complication after surgeryReduce need of medications to control pain, blood pressure and other conditions

Emotional Benefits Stronger positive

emotions Reduces stress at

home or work Reduced need for

medication for depression, headaches or other conditions

Early 1970s

Elmer and Alyce Green Using biofeedback, the mind

could be trained to control bodily function.

Mental imagery can play a role in physiological functions within the body (Dacher, 2006).

Functions such as body temperature, pulse, blood pressure, muscle tension as well as others, changed when retraining the mind (Dacher, 2006).

Candace Pert “Hard-wiring” of the nervous

system of the autonomic and central was accepted and understood, but Pert wondered if there was another (Dacher, 2006). Could the mind control the immune system?

Pert discovered natural proteins within the body, neuropeptides, which sent messages throughout the body (Dacher, 2006).

The mind does communicate with the immune system (Dacher, 2006). The organs can “talk” to each other. The neuropeptides relay messages between glands. (Dacher, 2006).

In a 2003 study of the mental connection with the body, Dr. Davidson

studied two groups of employees. The test group took an eight-week stress reduction and relaxation course. Assessments of emotions, anxiety, brain activity and immune response determined the finding (Dacher, 2006). The employee took these at the beginning of the experiment, after taking the course and then four month later (Dacher, 2006). Each employee also had the flu vaccine. The control group had to wait to take the course (Dacher, 2006).

The results showed reduction in negative emotions, anxiety and stress (Dacher, 2006). The brain scan showed activation of the part of the brain responsible for positive emotion, the left prefrontal cortex. The experiment also showed that those having taken the course had a “more robust response to the flu vaccination” (Dacher, 2006, p. 21)

Richard Davidson

Dean Ornish has a passion for the mind/body wellness. His interest started while he was still in school. He has published several articles, studies and books on reversing heart disease. He believes the “cure” lies not in just “fixing the mechanics” of the organ but also changing the “psychoneurocardiology” of the patient. This would include changes in diet, exercise, stress and lifestyle habits such as smoking.

Dean Ornish

In 1980, Ornish studied 48 cardiac patients. For three and a

half weeks, these patients followed Ornish’s protocol. When compared to a randomized control group the function of the heart improved greatly as the “usual-care group actually got worse (Schlitz, M., Amorok, T., & Micozzi, M, 2005, p. 305)

In 1990, Ornish published the results of his “Lifestyle Heart Trial” (Schlitz, M., Amorok, T., & Micozzi, M, 2005). In this one, the patients reduced cholesterol levels, improved blood flow and reversed overall build-up of blockages in the coronary artery. Ornish used cardiac PET scans and coronary arteriograms to measure these improvements (Schlitz, M., Amorok, T., & Micozzi, M, 2005).

Dean Ornish- The Lifestyle Heart Trial

Heart disease is the narrowing of the coronary arteries.

This is the physical condition. Diet and fitness level of the patient affect the disease. Looking deeper, there is also a psychospiritual, interpersonal and worldly aspect to the disease (Dacher, 2006).

Psychospiritual – excessive stress, anxiety and depression (Dacher, 2006)

Interpersonal – unhealthy relationships and low social involvement (Dacher, 2006)

Worldly – work stress, sedentary lifestyle, poor heart healthy eating, and sadly, poor access to preventative healthcare (Dacher, 2006).

Making the Connections

Mental fitness does have a direct link to our

physical health. The body has an interconnected communication

system between the mind and the body. Addressing the mental fitness daily will have a

positive impact on the physical and emotional well-being on the person.

It is not too late to make these changes. Poor health and diseased body will improve if give the correct platform.

Summary of Research

To transform health and life we must first shift our gaze inward, where we will find the ever-present source of exceptional health and healing (Dacher, 2006, p. 1).

Life with purpose, passion, intimacy and joy

(Dacher, 2006, p. 1)

For many, meditation is mystic and foreign; however, meditation is simply finding the quiet and focusing.

(Well*Happy*Wellness, 2010)

 

(Self Health Wellness, 2012)

Begin at the beginning… Learning to Breath

Sounds simple, but most do not actually breathe. Breathing is more than just the bringing in air. For this exercise, find a quiet place. It is best to lie flat at least to start with to aid in the feeling of the breath. Once in a comfortable position, with belts or ties loosened, place the hands on the stomach in order to feel the breath. As air is taken in, inhale until the stomach rises. This is a “belly breath”. Sometimes it is helpful to count, for most a count to five to eight will register stomach movement.  Once here, pause… do not “hold the breath” just pause and then slowly exhale. The exhale should be complete. Again, the “five count” might help to slow down the pushing of the air out. Try to take five or six good deep breaths before moving into visualization or other type of meditation.This is the beginning. This breathing can be done alone as a complete exercise or used as a starting point for additional meditations.

Visualization Journey with the Senses

(The Peaceful Runner, n.d.)

The next exercise again can stand-alone or be used with additional exercises. Begin by finding a comfortable position, loosening any binding clothing. Take four or five good deep belly breaths. On the fifth breath, begin to enjoy the environment with the senses. This environment can be the physical location or a mental journey. For example, if on the sofa, feel the softness of the pillow and smell the freshness of the laundry. For the mental journey, while on the sofa, imagine the sound of the waves crashing on the beach and taste the salty sea air. With each breath, change the sense. In this quiet state, calmness, serenity and peace begin to replace the stress and clatter of the busy day.

Bringing it all togetherLoving

KindnessThe world screams negative emotions at every opportunity. The media, co-workers even those called friends find it necessary to share anger, jealousy, and greed. It is easy to “see the glass half empty rather than half full”. Loving Kindness is a choice. It is possible to retrain the mind to see the positive. A meditation centered on Loving Kindness will center the thoughts.

(Huie, n.d.)

Get comfortable, lying down or seating. Begin with breathing.

Take several good deep breaths Once relaxed, allow the mind to think of yourself. Say your

name as you breathe in. The mind will begin to focus on you. For some this is difficult. Use your senses and journey into your life. Remember a cold winter’s day when you played in the snow. Feel the wind blowing through your hair as you jump into the crunching leaves of autumn. Taste the ice cream of a hot summer night. Enjoy to sight of the fireflies in spring.

As you take this journey, allow your mind to wonder, just keep “you” as the focus. Allow the emotions and thoughts. Not all thought will be positive. At this point of the meditation, this is ok.

MeditationIt is a choice. The meditation helps to cultivate that choice. It is

the training within the mind. Before others can feel love and kindness, one must feel it within. This is what this meditation will

do. It is the learning and the training.

After a time, think of someone you love and care about in this same manner. This tends to be easier. Allow the thoughts to flood your mind.

Again, both negative and positive thoughts are acceptable.After a time, think of people in general. You might focus of those you pass in the hall, those you see on your commute to work or maybe even those you seen when shopping. These are just random people. Some you may

know, some you do not. This represents people that cross your path.

(Peerless, n.d.)

The next part of this meditation will be

challenging. With each focus, you will be allowing only

positive thoughts. It might be helpful to imaging two

fountains, one positive and one negative. You are only drinking from the positive

fountain.Starting with yourself, see

only the good within you. The more you practice this, the better you will see. Think of the features you like about

yourself. Do you have a beautiful smile? Do you like your eyes? Remember, you

are not drinking from the negative fountain.

(Peerless, n.d.)

Next, do this same process with that special someone. Again, do not be surprised if this is easier. Sadly, many can see others in a much more positive light while overlooking the flaws.Now, you are ready to do this for those that will cross your path. Look for times that you can express kindness. It might just be a smile when you see sadness. It could be holding a door open. Remember this is happening within your mind but we are training the mind to look for opportunities to share Loving Kindness.

(Love heals Body Mind Spirit Community, n.d.)

Activities and Exercises

Activities Skillful Action – Remembering

that anger breeds anger, violence will lead to violence, a smile will also lead to a smile, and happiness breeds happiness

Silence and Stillness- In the busy noise of life, there needs to be a time of quiet and still.

Positive Thoughts- Seeing the glass as half full or half enjoyed

Exercises Yoga Pilates Tai Chi Martial Arts

These are just a few of many

Fear and anxiety intensify pain and stress. Mental training in relaxation and perception can reduce pain and

stress

Conclusion

Finding inner peace may sound like Eastern religion yet the research is showing that it is more a medical

healing. Many of these practices have been practiced for centuries yet are

“New age” or “alternative” practices in America. Mental fitness is connected to

the physical body (Dacher, 2006). In order to heal the body, the mind must be incorporated (Schlitz, M., Amorok, T., &

Micozzi, M, 2005). If the desire is to heal faster reduce medications and have an overall better health, then it is vital to recognize the importance of retraining

the mind to assist in the well-being (Dacher, 2006).

ReferencesDacher, E. (2006). Integral Health- The path to human flourishing.

Laguna Beach,CA: Basic Health Publishers,Inc.

Ferguson, L. (2013, October 22). Linda Ferguson Experience the magnificence of who you are. Retrieved from There’s Power to Law of Attraction: Be Careful What You Ask For: https://www.lindajferguson.com/tag/esther-hicks/

Huie, J. L. (n.d.). Daily inspiration quotes. Retrieved from Life Quotes: http://www.daily-inspiration-quotes.com/quotes/life/

Love heals Body Mind Spirit Community. (n.d.). Retrieved from Kindness heals quotes: http://www.holistic-alternative-practioners.com/Kindness-Heals-Quotes.html

Peerless, A. (n.d.). Spiritual thoughts by April Peerless. Retrieved from

http://aprilpeerless.yolasite.com/

Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness and healing: Integral approaches to mind body medicine. St. Louis, MO: Elsevier Churchill Livingstone.

Self Health Wellness. (2012, November 10). Retrieved from Do You Suffer From Back Pain? A Breathing Exercise To Relieve Your Suffering (Part 1): https://selfhealthwellness.com/tag/inner-core-unit/

The Peaceful Runner. (n.d.). Retrieved from Visualization Techniques for Runners: http://www.thepeacefulrunner.com/visualization-techniques.html

Well*Happy*Wellness. (2010, October 10). Retrieved from Misconceptions about meditations: http://www.wellhappypeaceful.com/misconceptions-about-meditation/

References