1. Mental Fitness implications to physical wellness KIM ALTON HW420-02 KAPLAN UNIVERSITY

2. Introduction: As our minds race with thought and self conversation keeping every word positive is a challenge we all face. 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.

4. Fibromyalgia

5. Menopause

6. Irritable Bowel Disease

7. Asthma

8. Cancer

9. HIV

10. Genital Herpes

11. Alzheimer's Disease

12. Seizures

14. Depression

15. Panic Disorder

16. Social Phobia

17. Anger, Hostility

18. Aggressive Behavior

19. Tension Headaches

20. Insomnia Substance Abuse

21. Smoking

23. pulse,

24. heart arrhythmias,

25. and diminished blood flow to already damaged coronary arteries (Dacher, 2006)

26. Intentionally making choices to exercise

27. using focused actions

28. self reflection increases the immune response

29. decreases chronic pain

30. decreases disease likeliness of the heart

31. diabetes

32. obesity (Dacher, 2006)We gradually learn that our body is vital and ever changing!(Dacher, 2006).

34. Focus your attention on your breathing, nice and slow

35. Let wandering thoughts go as you exhale & feel your body relax

36. Rainbow meditation is your imagination to let yourself relax

37. Imagine a beam of light, the colors of the rainbow

38. Base of your spine is the color red with a beam of light, it is grounded , say to yourself I feel grounded

39. The spot above the belly button is an Orange light & is the feeling of being centered say to yourself, I feel Centered

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. 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.

44. An Exercise of Meditation Meditation is to center the body creating balance. Find your relaxation, find your calm, get your feet back on the ground and experience the clarity you deserve! Red– GroundingOrange – CenteredYellow– Feeling Loved / WillGreen– Opening your heart to loveAqua- Intention / IntuitionDark Blue– BalanceViolet - Connected www.kushs.net/kaplan/HW420/TheCrimeOfTheCentury.mp3 Click on Hyperlink to get started Click on the Picture & get started “Crime Of The Century”

45. Mental Exercise: Relaxation Techniques To intentionally create a mind body connection in order to build the immune system. With Mental Imagery the mind can alter many of the physiological functions of the body. 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. It’s essential to knowingly create the change to develop a fulfilled inner life (Dacher, 2006)

46. Cultivating Mental Fitness By Mark Herringshaw 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. Confidence – believe in yourself Focus- concentrate on the task at hand Motivation- keep up with the challenge Courage- having fear but acting as if you don’t Composure- strength and endurance Resiliency- see your goal to the end By Ralph Jean-Paul

47. Mental Happiness and Health Physical Exercise Yoga Walking in the woods Running Gardening 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). Love Spend time with Family Spend time with Friends Doing something nice for someone Make new friends Meditate Intentional Breathing Prayer Keep a journal Recognize your Blessing & write them down Homeostasis Eat more raw whole foods Get 7 hours sleep every night Drink water Exercise the brain with learning Get out in the sunshine Actively participating in life & its many wonders creates a happy existence.

48. Conclusion 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). 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. To intentionally create a mind body connection in order to build the immune system.

50. Herringshaw, M.(2009) http://www.beliefnet.com/Faiths/Prayer/2009/10/21-Ways-to-Pray.aspxretrieved May 24 2010

51. Jean-Paul, R.(2009) Develop Mental Toughness http://www.potential2success.com/develpomentaltoughness.htmlRetrieved May 24 2010

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. 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.