Mental fitness and wellness HW420 Unit 5 powerpoint project

1. Sonya ArringtonSonya Arrington
July 15, 2014July 15, 2014
HW420-2HW420-2

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).

3.  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

4. 
Benefits of Mental
FitnessGeneral Physical
Benefits
Stronger immune system
Reduced complication after
surgery
Reduce 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

5. 
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).

6. 
 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

7. 
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

8. 
 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

9.  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

10. 
 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

11. 
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)

12. For many,
meditation is
mystic and foreign;
however,
meditation is
simply finding the
quiet and focusing.
(Well*Happy*Wellness, 2010)

13. 
(Self Health Wellness, 2012)
Begin at the beginning…
Learning to Breath

14. 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.

15. 
Visualization
Journey with the Senses
(The Peaceful Runner, n.d.)

16. 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.

17. Bringing it all
together
Loving
Kindness
The 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.)

18. 
 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.
Meditation
It 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.

19. 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.)

20. 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.)

21. 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.)

22. 
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

23. 
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).

24. 
References
Dacher, 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

25. 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