HW-420 Creating Wellness: Psychological and Spiritual Aspects of Healing

Kaplan University

Afrin MerchantApril 20, 2011

Importance of Mental Fitness

Index• Introduction

– Importance of mental fitness– Benefits of mental fitness

• Research study – Study #1 (Effects of Forgiveness)– Study #2 (Compassion Training)– Study #3 (Effects of training)

• Exercises – Practice #1 (Loving Kindness Meditation)– Practice #2 (Chanting)

• Summary• References

Benefits of Mental Fitness• Improves mental health• Increases physical wellness• Provides relaxation• Increased blood flow• Lowered anxiety and depression

levels• Enhances immune system• Reduces migraine headaches• Longevity• Our intention becomes “clear,

focused, unbiased, and confident” (Dacher, 2006, p. 61)

Importance of Mental Fitness• Mental Fitness is crucial to a person’s

health and wellness and should be practiced on a daily basis. Without it, we cannot receive integral health and true flourishing of the body, mind, and spirit. This type of practice can lead to a calming of the mind and will enhance the mind/body connection

Introduction

Research Study #1 • Who

– Frederic Luskin, a clinical science research associate at Stanford University School of Medicine

• Goal– A study examining the effects of forgiveness

• What– He conducted a randomized control study that recruited Stanford students as

participants. – The group received 6-50 minute sessions that guided the group through the

steps of forgiveness.

• Results– At the completion of the sessions, the treatment group showed significant

reductions in hurt, state and trait anger and significant increases in forgiveness, hope, self-efficacy, and spiritual connection.

Source: Dacher,2006

Research Study #2• Who

– Antoine Lutz and his colleagues

• Goal– A study examining the effects of compassion training on brain waves (gamma)

• What– They used contemplative scholars to develop a compassionate mental state

and this showed that there was an increase and synchronization of the gamma waves compared to the control group.

• Results– This shows is the mind can be trained to function at higher levels of

integration and organization

Source: Dacher,2006

Research Study #3• Who

– Henry Bennett conducted a research study in 1984 on 94 surgical patients for spinal surgery

• Goal– A study examining the importance of training on results

• What– Patients were broken into 3 groups: 1-received basic preoperative directions,

2: received brief training on how relax their muscles before and after surgery and group 3 were told the importance of blushing or moving blood from one part of the body was during and after surgery.

• Results– He found that the patients who received preoperative information on how to

move their blood from the site of their surgery lost 500 cubic centimeters of blood, while the patients who did not received this information lost almost twice as much blood

Source: Dacher,2006

Exercises Improve Mental Fitness

• Research has shown that engaging in cognitive activities such as doing crossword puzzles, Sudoku and other mental games will help to prevent memory loss. Exercise such as riding a bike, or using the elliptical can also allow you to concentrate on your breathing and then relaxes your mind.

• Other exercises such as yoga, tai chi, qigong, and martial arts are types of body and energy workouts that involve mind/body training.

• Training the mind to relax and breathe in certain ways allows someone to minimize the pain do to mental attitude. Loving-kindness and subtle mind are two practices that are beneficial in many ways.

Practice #1A Step-by-Step Guide to Loving Kindness Meditation

• Sit in a comfortable but erect posture. Be relaxed. Take a few deep breaths. Bring a gentle smile on your face to make the meditation a joyful experience.

• Start focusing on the chest area around the solar plexus. It is your "heart center". Bring your awareness towards the sensations arising at your heart center.

• Remember Loving Kindness Starts With You • Continue to breathe gently. You can use either these phrases or make slight variations as per

your choice. You can say them or mentally repeat them a few times. • May I be free from harm -- inner and outer. • May I be safe and protected. • May I be happy and free of mental suffering and distress. • May I be strong and healthy, and free of suffering and physical pain. • May I live in this world peacefully, happily, with joy and ease. • Observe how your heart responds to your suggestions. Continue with the practice gradually

and there is no need to hurry. Experience the warmth of your loving intention spread towards your whole body. Enjoy the bliss that slowly fills your heart.

• Gently come back to the rhythm of your breath. Be a bit more aware of your surroundings. Open your eyes slowly and enjoy the state of well-being for a few moments.

Source: meditation-techniques-guide.com

Practice #2Step-by-step exercise on chanting – Om Mani Padme Hum

• Turn of all phones, electronic devices.• Find a peaceful spot where you are not likely to be interrupted.• You may rest at a position that you are most comfortable.• This exercise involves inhalation and exhalation which is all done through the nose.• Inhale deeply for 4 counts, hold for 1 second then• Exhale slowly and as you do, chant, Om Mani Padme Hum (you may do this aloud, softly or in

silence)• If you should chose to do this in silence then as you• inhale and exhale, keep your focus on the words• Om Mani Padme Hum and ultimately you will find that the words and your breath become

one.• You may do this for 15 minutes or for as long as you please

Source: Fmpt.org

Summary

• Mental fitness is necessary for integral health and human flourishing of the body, mind, and spirit. Benefits of mental fitness not only improve the mind but also the body and the spirit.

• Researchers have been and still are learning about the human mind and all of its amazing capabilities. We are constantly learning how to better ourselves with mental focus and attention

• Mental fitness is like physical fitness and can be achieved through progressive exercises, activities, and practices. Loving-kindness and the subtle mind are just two examples of amazing practices that can “help us to tame and train the mind, open the heart, expand consciousness, and progress us toward psycho-spiritual flourishing”

References

• Dacher, E.S. (2006). Integral health: the path to human flourishing. Laguna Beach, CA: Basic Health Publications.

• Schlitz, M., Amorok, T., & Micozzi, M.S. (2005). Consciousness & healing: integral approach to mind-body medicine. St. Louis, MO: Elsevier Churchill Livingstone

• Anandmurti Gurumaa(2010). Meditation Techniques Guide. Retrieved April 20, 2011 from: http://www.meditation-techniques-guide.com/loving-kindness-meditation.html

• Lama Zopa, Rinpoche(n.d.). The benefits of chanting om mani padme hum.

Fmpt.org Retrieved April 20, 2011 from: http://www.fpmt.org/teachings/lzr/ommanibenefits.php