Mental Fitness<br />implications to physical wellness<br />KIM ALTON<br />HW420-02<br />KAPLAN UNIVERSITY<br />
Introduction:<br />As our minds race with thought and self conversation keeping every word positive is a challenge we all ...
Mind your Mental Fitness: Strengthen Emotional Happiness<br />Studies show that relaxation techniques provide lasting resu...
 Irritable Bowel Disease
 Genital Herpes
 Alzheimer's Disease
 Dysmenorrhea</li></ul>So many benefits  in creating positive emotions, brain activity, happiness and Memory all being don...
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Kim alton hw420-section-unit5project

  1. 1. Mental Fitness<br />implications to physical wellness<br />KIM ALTON<br />HW420-02<br />KAPLAN UNIVERSITY<br />
  2. 2. Introduction:<br />As our minds race with thought and self conversation keeping every word positive is a challenge we all face. <br />Training the mind to rest helps to develop a greater sense of calming that is focused and clear. The more we practice becoming mentally fit the better our health will become.<br />
  3. 3. Mind your Mental Fitness: Strengthen Emotional Happiness<br />Studies show that relaxation techniques provide lasting results in:<br /><ul><li>Reynaud's Disease
  4. 4. Fibromyalgia
  5. 5. Menopause
  6. 6. Irritable Bowel Disease
  7. 7. Asthma
  8. 8. Cancer
  9. 9. HIV
  10. 10. Genital Herpes
  11. 11. Alzheimer's Disease
  12. 12. Seizures
  13. 13. Dysmenorrhea</li></ul>So many benefits in creating positive emotions, brain activity, happiness and Memory all being done with relaxation techniques (Dacher, 2006)<br />So many benefits to reducing stress, anxiety, negative emotions and depression again using relaxation techniques (Dacher, 2006)<br /><ul><li>Anxiety
  14. 14. Depression
  15. 15. Panic Disorder
  16. 16. Social Phobia
  17. 17. Anger, Hostility
  18. 18. Aggressive Behavior
  19. 19. Tension Headaches
  20. 20. Insomnia Substance Abuse
  21. 21. Smoking
  22. 22. Hyper tension & Heart Disease</li></li></ul><li>Mind your Mental Fitness:Strengthen Physical Health<br />Mental stress causes many ailments of the body<br /><ul><li> increase in blood pressure,
  23. 23. pulse,
  24. 24. heart arrhythmias,
  25. 25. and diminished blood flow to already damaged coronary arteries (Dacher, 2006)
  26. 26. Intentionally making choices to exercise
  27. 27. using focused actions
  28. 28. self reflection increases the immune response
  29. 29. decreases chronic pain
  30. 30. decreases disease likeliness of the heart
  31. 31. diabetes
  32. 32. obesity (Dacher, 2006)</li></ul>We gradually learn that our body is vital and ever changing!(Dacher, 2006).<br />
  33. 33. Mind your Mental Fitness:Strengthen Spiritual ComfortRainbow Relaxation Techniques to Happiness (Crime of the century)<br /><ul><li>Find your favorite comfortable spot to relax in
  34. 34. Focus your attention on your breathing, nice and slow
  35. 35. Let wandering thoughts go as you exhale & feel your body relax
  36. 36. Rainbow meditation is your imagination to let yourself relax
  37. 37. Imagine a beam of light, the colors of the rainbow
  38. 38. Base of your spine is the color red with a beam of light, it is grounded , say to yourself I feel grounded
  39. 39. The spot above the belly button is an Orange light & is the feeling of being centered say to yourself, I feel Centered
  40. 40. Upper stomach area, a beam of bright yellow light the feeling of being loved ~ Say to yourself I feel Loved, slow deep breath, I feel loved</li></li></ul><li>Relaxation Techniques to Happiness continued...<br /><ul><li>Upper chest above the heart is emerald green parallel to yellow & orange. Share positive feelings with anyone you choose. Symbolic thoughts of love, wish someone well. Say to yourself I choose to love. Slow deep breath, I choose to love
  41. 41. From your throat aqua blue beam of light in front of you with yellow & orange, represents a meaningful purpose in your life , will power and creativity accomplishments in life goals, slow deep breath & say my life has a meaningful purpose, again, slow deep breathe
  42. 42. Forehead, above your nose & between your eye is indigo blue a beam of light shooting up is balance within yourself, tapping into your conscious & unconscious, it is body wisdom, say to yourself I feel balanced, exhale , I feel balanced.
  43. 43. Crown of your head big circular light beam of violet, projecting up represents the bigger part of the universe, connected with the earth, friends, family, nature & say to yourself ~ I feel connected, breathe deep and slow, I feel connected</li></li></ul><li>Relaxation Techniques to Happiness continued...<br />Although these colors are separated bring them back together, & surround your body in a brilliant white light. Think to yourself how calm & relaxed your body is. My body is calm & relaxed, again. Feel it. Very peaceful, lock this feeling into your memory bank to bring back this feeling when you are stressed and full of tension for a sense of homeostasis, Felling very energized. Aware of your surrounding and what you are going to do with the rest of your days, very slowly open your eyes, stretch arms and shoulders, take your time you can sit up till fully awake into a state of consciousness. (Crime of the century)<br />Red– Grounding ~ I Feel Grounded ~ From the base of your SpineOrange – Centered ~ I Feel Centered Orange ~ Below your belly button of the lower stomach Yellow– Feeling Loved / Will Power ~ I Feel Loved ~ From your upper stomachGreen– Opening your Heart to Love ~ I Choose To Love ~ From your chest, over your heart Aqua Blue - Intention / Intuition ~ My Life has a Meaningful Purpose from your throat Indigo Blue– Balance ~ I Feel Balanced ~ From the foreheadViolet – Connected ~ I Feel Connected ~ From the top of your head<br />White ~ My Body Is Calm & Relaxed<br />
  44. 44. An Exercise of Meditation <br />Meditation is to center the body creating balance.<br /> Find your relaxation, find your calm, get your feet back on the ground and experience the clarity you deserve!<br />Red– GroundingOrange – CenteredYellow– Feeling Loved / WillGreen– Opening your heart to loveAqua- Intention / IntuitionDark Blue– BalanceViolet - Connected<br /><br />Click on Hyperlink to get started<br />Click on the Picture & get started<br />“Crime Of The Century”<br />
  45. 45. Mental Exercise: Relaxation Techniques<br />To intentionally create a mind body connection in order to build the immune system. <br />With Mental Imagery the mind can alter many of the physiological functions of the body. <br />If we can learn to control our thoughts , feelings, and visual images and melt away the negative emotions that occupy our mind, we than have the ability to transform our mind in a new path to health, happiness and wholeness.<br /> It’s essential to knowingly create the change to develop a fulfilled inner life (Dacher, 2006)<br />
  46. 46. Cultivating Mental Fitness<br />By Mark Herringshaw<br />Prayer can be rich when it's simple and spontaneous. In fact, we can pray anywhere, at any time. It doesn't require lofty language in a sacred space. All we need to do is see our ordinary moments as the perfect occasions for communicating with God, then speak from our heart.<br />Confidence – believe in yourself<br />Focus- concentrate on the task at hand<br />Motivation- keep up with the challenge<br />Courage- having fear but acting as if you don’t<br />Composure- strength and endurance<br />Resiliency- see your goal to the end By Ralph Jean-Paul <br />
  47. 47. Mental Happiness and Health<br />Physical Exercise<br />Yoga<br />Walking in the woods<br />Running<br />Gardening <br />Studies show that to often people think “I feel lonely” Loneliness is a symptom that can lead to isolation and alienation all precursors to physical heart disease, including emotional and spiritual heart disease. Using the pain of negative thoughts can be motivation to change in life style that enhances life instead of being self destructive (Schlitz, pg. 311).<br />Love<br />Spend time with Family<br />Spend time with Friends<br />Doing something nice for someone<br />Make new friends<br />Meditate<br />Intentional Breathing<br />Prayer <br />Keep a journal <br />Recognize your Blessing & write them down<br />Homeostasis<br />Eat more raw whole foods<br />Get 7 hours sleep every night<br />Drink water<br />Exercise the brain with learning<br />Get out in the sunshine<br />Actively participating in life & its many wonders creates a happy existence.<br />
  48. 48. Conclusion<br />Integral Health is taking charge of your own health this includes Mental Health. It will take us along a path that is truly holistic, evolutionary, intentional, person centered and dynamic (Dacher, pg. 3).<br />Mental fitness is creating an inner well being through mind, body and spiritual practices. Setting the stage for health happiness, and wholeness to create the balance that life intended and is already within. Cultivating our inner self decreases the chances of disease and promotes homeostasis.<br />To intentionally create a mind body connection in order to build the immune system. <br />
  49. 49. References:<br /><ul><li>Crime of The Century </li></ul> May 23 2010<br /><ul><li>Dacher, E.S. (2006). Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications, Inc.
  50. 50. Herringshaw, M.(2009) May 24 2010
  51. 51. Jean-Paul, R.(2009) Develop Mental Toughness May 24 2010
  52. 52. Schlitz, M., Amorok,T. and Micozzi, M.S. (2005). Consciousness & Healing: Integral Approaches to Mind Body Medicine. St. Louis, MO: Elsevier Churchill Livingstone.
  53. 53. Sultanoff, B. and Zalaquett, C. (2000). Relaxation Therapies. In D. Novey (Ed.), Clinician's Complete Reference to Complementary & Alternative Medicine, 2000, pp. 114-129. New York: Mosby.</li>