Creating Mental Fitness
by
Moises Medina
Why Pursue Mental Fitness?
- Reduce stress
- Gain emotional balance
- Gain access to inner resources
- Improve biological health
Studies Have Shown that Practice of Mental Fitness can:
- Reduce high blood pressure
- Improve immunity level
- Reduce the physical symptoms of stress, such as
- Dizziness
- Stomach pain
- Bach ache
- Muscle tension
STANAFORD FORGIVENESS PROJECT
The Stanford Forgiveness Project showed that Forgiveness training exercises can help participants achieve:
- a reduction of their state of hurt and anger
- an increase in forgiveness, hope, self-efficacy and spiritual connection
- a decrease in depression and an increase in optimism
-an improved appetite, sleep pattern, energy and general well-being
- a decrease in arterial blood pressure
(Schlitz, Amarok & Micozzi, 2005)
THE LIFESTYLE HEART TRIAL
The Lifestyle Heart Trial showed that heart patients who received “lifestyle” treatment that included modern medical treatment, as well as mental exercises over a one-year period, gained
- Improved blood flow to the heart
- An overall reversal of the build-up of coronary artery blockages
In contrast, the control group, which received only modern medical treatment, and was not engaged in the mental exercises, showed:
- an increase of 165% in chest pain
- a decrease of blood flow to the heart
- a worsening in coronary artery blockages
(Schlitz et all, 2005)
AMERICAN EXPRESS TRIAL
American Express Financial Advisors who faced daily stress were provided forgiveness training; the Financial Advisors were facing daily stress from:
- An uncertain financial market
- Client complaints
- Uncooperative business associates
- Co-worker errors
One year later, that same group of American Express Financial Advisors advisors showed:
- an 18% increase in sales
- a 24% reduction in stress
- a 20% increase in their ability to experience positive mental states including rest, productivity,
attention, caretaking and pleasure
(Schlitz et all, 2005)
FINDING YOUR CENTER
Centering is a concept central to the practice of mind-body work that is easily learned.
It involves finding one’s perfectly centered posture; in which the skeleton is so perfectly aligned that one feels balanced; nearly weightless.
Learning centering has many benefits including bringing you to a state of awareness in the “here and now”; from where you can experience being fully “present”.
To find your center through this exercise, you will need a partner:
1. Stand facing your partner, your feet planted about shoulder-width apart
2. Your partner places his or her hand on your upper chest, then slowly, and gently pushes as you try to discover your center
3. You will discover your center when you feel perfectly in balance; you will recognize it as a feeling in your heart of being perfectly at ease. You will find yourself passing your center as you go slightly off balance.
4. Finding your center takes practice
5. You will need to experiment, and take turns so that both you and your partner can learn to recognize when you are centered.
6. Recognizing your center can be likened to a moment on a playground swing: like the moment when you are at the top of the swing’s motion, and you feel weightless for an instant.
7. With practice, you will learn to find your center without a partner; you will also learn to remain centered.
8. When centered, you will feel perfectly at ease, focused, buoyant
9. You will be able to fully engage your inner intention in mental work. It is like meditating while fully awake to your surroundings
10. You will be able to observe, think , and interact with others from a place of perfect poise.
11. With time you will learn to walk and move in a centered manner and it will open possibilities that may not have been accessible to you before
(Olalla, Echeverria. 1994)
CHUMASH CENTERING EXERCISE
Chumash Centering is an exercise I designed for my own use, and which I wish to share with you.
I call it “Chumash Centering” in honor of the a Native American people group whose cosmology resonates with my own worldview . . .
1. Stand with your feet shoulder-width apart; eyes open (be sure to practice deep, calm, breathing throughout the entire Chumash Centering exercise)
2. Bring your hands together at the middle of your chest as you simultaneously find and then hold your center; one hand covering the other (as if in prayer)
3. Experience your center; savor the moment
4. Mentally state your purpose for entering this centered moment
5. Now separate your hands, and with open palms extend them to your sides; as if on a cross
6. Then raise your hands upward as in praise; close your eyes and be thankful
7. Eyes still closed, now bring your hands back to the middle of your chest; one hand over the other, as in prayer
8. Remain centered, one hand clasped over the other as you meditate (eyes still closed)
9. From this “place” you can reflect, strategize, plan, pray or meditate
10. When finished, release your hands and allow your arms to rest; open your eyes
11. Remain centered for a moment, then slowly re-enter your normal activities
CONCLUSION:
The benefits of practicing mental fitness, when done on a regular basis are cumulative:
- Mental clarity
- Emotional balance
- Improved biological health
- Improved spiritual awareness
There are many ways to practice mental fitness
Find one or more ways that work for you
Practice mental fitness often; daily if possible
Whenever you need to regain your mental, emotional or spiritual balance practice mental fitness
It is like riding a bike; your never forget how to do it
REFERENCES:
Dacher, Elliott. (2006). Integral health. Laguna Beach, CA: Basic Health Pubns.
Olalla, J., Echeverria, R. (1994). Mastering the art of professional coaching. San Francisco, CA: Newfield Group
Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness & healing. St. Luis, MO: Elsevier Churchill Livingstone.
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