A very good afternoon to you, ladies and gentlemen. My name is SubrinaKavitha Philip Sugumaran, you can just call me Subrina or you can make the effort and say my whole name. Anyways, welcome to my presentation on mental fitness.
What is mental fitness?Dacher states that there are biological limits when it comes to physical fitness however, “the mind appears to be capable of limitless development” (Dacher, E.S. 2006. pp. 19).In the next 3 slides, we will take a look at the following research studies such as the Dean Ornish study, . You will see one common aspect in each of these studies and that is, there is great emphasis on the healing qualities of mental and spiritual focus.
We know that, when we get a good night’s sleep it also benefits us mentally, emotionally and spiritually. We are able to think better.
Physical activity, one of which is dance, is known to increase special neurotransmitter substances in the brain, called endorphins, which create a feeling of well-being. Total body movement also enhances the functions of other body systems, such as the circulatory, respiratory, skeletal, and muscular systems (cancer.org. 2010).
There are many activities that can improve mental fitness, I have highlighted two here and they are chanting and using positive affirmations to help in dealing with negative emotions and thoughts that enter the mind.Let us first look at chanting, Om Mani Padme Hum. What is the meaning of this? According to Tibetan Buddhism, the chanting if Om Mani Padme Hum is said to invoke powerful benevolent attention and blessings of Chenrezig, the embodiment of compassion (Dharma Haven. 2003). Therefore chanting this, basically helps us to be compassionate. Personally, I have found this to be very true, that it almost always teaches me to me silent, kind and humble within myself and when I can get to this point, it means my dealings with others would be equally pleasing. There are numerous benefits to chanting such as it being therapeutic, purification of the subconscious mind, better concentration etc (hindujagruti.org.2010). Many people who believe in chanting, chant different names of God. One does not need to have tremendous knowledge on Buddhism to chant Om Mani Padme Hum. Chanting Om Mani Padme Hum, has infinite benefits for oneself, for seven generations of your descendants and more (fpmt.org).Keep in mind, that I believe in, “to each his own” so if you feel like chanting, “om”, “satna” or anything you feel is beneficial for you, you may do so.
We can all agree that a large percentage of thoughts that enter our minds each day are negative ones, so by selecting a statement (something that is realistic, short and easy to remember) and repeating it to oneself, we then come to a point of believing it and seeking things, experiences that ultimately allows the statement to become real (vitalaffirmations.com. 2007). When this happens, it increases our self-esteem and gives us the courage to believe in more positivity for ourselves. More importantly, it gives us some control over thoughts that enter our minds.
Thank you for being a part of my presentation, I hope that all of you have benefited in a certain way and as you make your way to your next destination, you will think about your own mental fitness and what you can do to build a healthy, mind, body and spirit for yourselves.
Hw420 03 philipsugumaran unit 5 project
Mental Fitness<br />SubrinaKavitha Philip Sugumaran<br />Kaplan University<br />Professor Mark Maule<br />HW420-03<br />December 14, 2010<br />
Mental Fitness<br />PART 1<br />What is mental fitness?<br />3 Research Studies – Healing qualities of mental and spiritual focus<br />1) Dean Ornish Study (Schlitz, M, Amorok, T & Micozzi, M.S. 2005. pps. 305-306). <br />2) Tai Chi may help heart failure patients sleep better (NCCAM. 2010)<br />3) Dance therapy (cancer.org. 2010)<br />
Mental Fitness<br />Dean Ornish Study (Schlitz, M, Amorok, T & Micozzi, M.S. 2005. pps. 305-306)<br /><ul><li>This study involved, 48 heart patients including a randomized control group for comparison.
Testing was done to study how well the heart was pumping blood.
Results revealed that amongst those placed on the lifestyle program, blood cholesterol levels were reduced by 40%, 91% reduction in chest pain, improved blood flow. </li></li></ul><li>Mental Fitness<br />Dean Ornish Study (Schlitz, M, Amorok, T & Micozzi, M.S. 2005. pps. 305-306)<br /><ul><li>Those in the control group who were on 30% fat diet had increased chest pain of 165%, decrease of blood flow to the heart.
In summary those who were willing to make lifestyle changes despite age groups, showed significant improvements in their heart conditions</li></li></ul><li>Mental Fitness<br />Tai Chi may help heart patients sleep better (NCCAM. 2010)<br />-Study conducted by Harvard Medical School and Beth Israel<br />Deaconess Medical Center in Boston, involved 18 patients with<br />chronic heart failure<br />-Patients were assigned to 2 groups a usual care group <br />(the control group) that received medication,<br />diet/exercise, counseling<br />-The other group also received medication, diet/exercise,<br />counseling plus 12 weeks of tai chi training<br />-Result: Tai Chi group showed significant<br />improvements in sleep stability and showed significant<br />quality-of-life improvements over the usual care group<br />
Mental Fitness<br />Dance therapy (cancer.org. 2010)<br />-Dance therapy is used to help in the physical and<br />mental well-being of persons. It connects both mind<br />and body to bring about healing (cancer.org. 2010)<br />-In one recent study, a group of breast cancer survivors<br />took part in a twelve-week dance therapy and<br />movement class. The women who had dance therapy<br />showed better range of motion in their shoulders than<br />those who had not had the class. <br />
Mental Fitness<br />PART 2<br />Exercises / Activities that can improve mental fitness<br />Chanting – Om Mani PadmeHum<br />2) Positive Affirmations to counter the effects of negative emotions<br />……I invite love into my life….<br />
Mental Fitness<br />Chanting – Om Mani Padme Hum<br />Steps:<br />Turn of all phones, electronic devices.<br />Find a peaceful spot where you are not likely to be interrupted.<br />You may rest at a position that you are most comfortable.<br />This exercise involves inhalation and exhalation which is all done through the nose.<br />
Mental Fitness<br />Chanting – Om Mani Padme Hum<br />Inhale deeply for 4 counts, hold for 1 second then<br />Exhale slowly and as you do, chant, Om PaniPadme Hum (you may do this aloud, softly or in silence)<br />If you should chose to do this in silence then as you<br /> inhale and exhale, keep your focus on the words<br /> Om PaniPadme Hum and ultimately you will find that the words and your breath become one.<br />8. You may do this for 15 minutes or for as long as you please. <br />
Mental Fitness<br />Positive Affirmations to counter the effects of negative emotions<br />Steps:<br />Pick literature that you are open to, comfortable with etc.<br />Some great quotes can be found in the Bible, Rumi, Khalil Gibran, keep in mind that these are my favorites. You may like other literature.<br />Pick a quote just before you take a nap or go to bed.<br />
Mental Fitness<br />Positive Affirmations to counter the effects of negative emotions<br />4. For example, if you are mind is constantly racing with thoughts, unable to keep silent, here is one of Rumi’s greatest quotes<br />“Silence is the language of God, all else is poor<br />translation” (Mahalo.com. 2010)<br />Read the quote aloud, repeat it, till you memorize it <br />Next keep on repeating silently in your mind and you will find that your mind becomes focused<br />
Mental Fitness<br />Positive Affirmations to counter the effects of negative emotions<br />7. You can also take a step further and modify this into:<br /> “silence is the language of God, my mind is still”, keep repeating till you feel that peace in your mind. <br />Should you fall asleep, let yourself go and do not hold back.<br />This is just one quote, you may look up quotes to cater to your situation. I have added a site of positive affirmations for your reference.<br />
Mental Fitness<br />Summary<br />Based on all the research studies and the availability<br />of various exercises available to improve mental fitness,<br />we can say that:-<br />-our mind can be trained to engage in positive thoughts<br />thus creating situations or events that are positive.<br />-Through mental workouts, we are able to foster greater<br />well-being in all areas such as body, mind, spirit<br />ultimately living a life of wholeness <br />
References<br />Dacher , E.S. (2006) Integral Health: The Path to<br />Human Flourishing. pp. 19<br /> Laguna Beach, CA. Basic Health Publications<br />Schlitz, M, Amorok, T & Micozzi, M.S. (2005)<br />Consciousness & Healing: Integral Approaches to<br />Mind-Body Medicine. pps. 305-306<br /> St. Louis: MI. Elsevier Churchill Livingstone<br />
References<br />(2003) Om Mani Padme Hum. Dharma Haven<br />Retrieved December 12, 2010 from<br />http://www.dharma-haven.org/tibetan/meaning-of-om-mani-padme-hung.htm<br />(2010) Tai Chi may help heart failure patients sleep<br />better. NCCAM<br />Retrieved December 12, 2010 from <br />http://nccam.nih.gov/research/results/spotlight/072508.htm<br />
References<br />Burney, R. M.A (1998) Positive Affirmations.<br />Silcom.com<br />Retrieved December 12, 2010 from<br />http://www.silcom.com/~joy2meu/joy_50.htm<br />(2010) How does chanting improve concentration of the<br />mind? Hindujagruti.org<br />Retrieved December 14, 2010 from <br />http://www.hindujagruti.org/hinduism/knowledge/article/h<br />w-does-chanting-improve-concentration-of-mind.html<br />
References<br />The benefits of chanting ommanipadme hum. Fmpt.org<br />Retrieved December 14, 2010 from <br />http://www.fpmt.org/teachings/lzr/ommanibenefits.php<br />Symond, G. (2007) Positive Affirmations – A positive<br />thinking technique. Vitalaffirmations.com<br />Retrieved December 14, 2010 from <br />http://www.vitalaffirmations.com/articles/why-positive-affirmations.htm<br />
Mental Fitness, <br />a powerful tool to wholeness!<br />