This document provides information on mental fitness and its connection to physical health. It discusses how developing your conscious mind through mental exercises can provide physical benefits. Some examples of mental exercises provided include breathing exercises to reduce stress and increase focus. The document also presents studies that show relationships between mental/emotional states and physical symptoms, such as rats experiencing nausea without a toxic trigger due to immune system changes, and patients who received intercessory prayer experiencing fewer health issues. Forgiveness is highlighted as an important aspect for developing one's conscious mind and potentially improving physical fitness and health.

1. ALMA’S MENTAL
Guide to mental fitness that is.

2. WHAT YOU NEED TO KNOW
 Mental Fitness
 What the heck is that!?!
 Physical Perks
 An in shape mind helps promote an in shape body?
 Mental Exercises that bring out those physical
perks
 Yes, really.
 Need Proof
 Well here’s some for you, you skeptical person you

3. Everyone has heard of mind over
matter. Or, if you don’t mind, it doesn’t
matter. Tons of old famous adages that
have passed from generation to
generation. However, we, rarely think
of the strength of our mind. And how
much we can do to better that strength.
And how much that strength can better
all aspects of our lives.

4. It’s true, some people just don’t believe that there
is a connection between their body and their mind.
Clearly, these are people who has never been
startled, or had a crush. Ahh, the crush. When
that special someone walks into the room and your
cheeks turn red…there’s nothing deniable about
that!

5. DEVELOPING YOUR CONSCIOUS
THE LITTLE PIECES OF YOU
Personal
• Psychospiritual
• Biological
Inner
• Psychospiritual
• Interpersonal
Outer
• Biologcial
• Worldly
shared
• Worldly
• Interpersonal

6. PERSONALAREASOFDEVELOPMENT
Each of us has
areas that we
need to
further
develop.
Perhaps you
have too
much on your
mind at work
and have
trouble
concentrating.
Try this
breathing
exercise when
you are
feeling
particularly
overwhelmed
 When you feel as if there is too much
on your plate…
 Put both of your feet on the floor hips width
apart
 Sit with your back straight but resting on the
back of your chair
 Place your shoulders in a comfortable position
 Take a deep breath in through your nose as if you
were preparing to belt out a loud scream
 Rather than letting that breath out as a scream, feel
your stomach expand as you inhale as deep as
possible
 Let the air out through your mouth
 Now close your eyes this time and imagine the air
you’re pulling in your nose is actually coming
through your body all the way from the tips of your
toes
 Breathe in until your stomach is filled with air
 Hold that breathe
 When releasing that breath imagine that all of your
worries and to do’s have fallen into their perfect
place and feel calm and concentrated

7. THE NUMBERS…THEY DON’T LIE
 The Details
 Rats given Cytoxan laced
water
 Cytoxan causes nasty nausea
 Rats given clean fresh water
 Rats still experienced the
nasty nausea
 Why?
 The rats altered their own
immune systems to
reproduce the nausea, even
in the absence of Cytoxan
 The Power of Prayer
 393 patients, randomized, double-blind
 Control group-no intercessory prayer
 Experimental group-prayed for as
intercessory group (person) saw fit
 The divine results
 Patients group prayed for:
 Fewer deaths
 Fewer pulmonary edemas
 Less potent drug therapy
 Less resuscitation required
The 1970’s The 1980’s…

8. THE HEALING POWER OF FORGIVENESS
 Students received six 50
minute group trainings that
provided steps toward
forgiveness
 After learning to forgive the
wrongdoer in his/her life the
student also learned to become
more forgiving in general
 10 weeks following study each
student maintained his/her ability
to lend forgiveness and be
forgiving
 269 participants, age group of
25 to 49 years old with
unresolved interpersonal hurt
 Participants experienced relief of
physical symptoms
 Lowered stress levels
 Increased optimism
 Although not all persons in the
study experience full forgiveness
to this/her wrongdoer, each did
experience significant
improvement
Study Number One Study Number Two

9. Conclusion
The realization that we hold our health, not in our hands but
in our heart and mind. We are extraordinarily able control so
many aspects of our mental, physical and spiritual well being.
Forgiveness, to this author is the most important aspect that
we are in control of. Forgiving ourselves and others helps
develop our conscious mind, forces us to meditate on positive
things, and sometimes even forces us into the realm of physical
fitness.

10. References
Dacher, E. (2006). Integral Health The Path to Human
Flourishing. Laguna Beach, CA: Basic Health
Publications, Inc.
Schlitz, M., Amorok, T., Micozzi, M. (2005) Consciousness and
Healing: Integral Approaches to Mind-Body Medicine.
St. Louis, MO: Elsevier Inc.