Back in unit 3 I rated my physical wellbeing a 7. Now I would rate it an 8. It has gone up because of what I have learned throughout his course, especially the meditation practices which seem to have helped me a great deal.
My spiritual well-being I rated a 9. This I would leave at a 9. I need to attend church more often.
I rated my psychological well-being a 8. This I also would raise up to a 9.
The goals I has set for myself were:

A physical goal I will develop for myself is to practice more yoga.
A spiritual goal I will develop is to meditate more often.
A psychological goal I will develop is to treat myself kinder.

The activities or exercise I will implement in my life to assist in moving toward each goal is yoga, meditation, and relaxation.
I have made progress in all the goals I have set. I have stuck to the times I set aside for mediation.

My personal experience though out this course has been wonderful. I have learned a great deal and I am happier. My well being has improved. Learning so much about the mind, and breathing has improved my well being. All of what I have learned is awarding. The meditation was most difficult for me. All knowledge one can acquire is a benefit to assisting others.

The exercises and practice sessions I have found the most beneficial are the Loving Kindness practice and meditation. The Loving Kindness helps me to remember to appreciate everyone in my life, and helps me to stay positive. Meditation helps me to stay focused, relieves anxiety, and help me to stay grounded.

Incorporating these practices into my life has brought me more self confidence. It also has helped me to come out of my shell so to speak. I feel much better after doing these practices because I feel very in touch with God.

The difference between the Loving Kindness exercise and the Subtle mind exercise for me seemed to be the breath, and it seemed easier for me to focus using the breath. The subtle mind exercise was a bit more difficult for me at first because my mind kept wondering, but once I noticed them and returned to the breath it became easier.

I can see how spiritual wellness benefits physical wellness simply by using the breath to calm down and focus on reality and the now can do many things for my well being from lowering blood pressure to helping inner personal relationships.

After completing the Loving Kindness practice I did find this beneficial. I found that slowing my breath really does make a difference in how I feel, and react to other. I seemed much calmer. I would recommend this practice to other. I think feeling calmer and slowing down your mind will help anyone.

The concept of Mental Workout is simply training your mind to be quiet. There are many proven benefits of a Mental Work Out slowing down your breathing and thinking also slows down your heart rate, lowers your blood pressure, and calms you down. You can implement mental work out into your life through prayer, meditation, yoga ect.

After practicing the universal Loving Kindness (meditation) exercise on p. 93 I felt centered, and open to others needs. After completing the Integral Assessment discussed in chapter 11 (p.115) I discovered that I need this to help me deal with my disablity, and the pain I have to deal with everyday. These practices will help me through the suffering. Instead of focusing on the pain I will begin to focus on healing. Meditating and being still will calm my mind down, and help me to get my focus off the pain, and onto healing.

On a scale of 1 to 10 (ten being optimal wellbeing) I would rate my physical wellbeing a 7 because I have faced a lot of challenges in the past few years that have left me to deal with pain issues, as well as hormone issues that are really difficult at times.

My spiritual well-being I would rate an 9 because through the pain, and struggles it seems have made me stronger spiritually.

I would rate my psychological well-being a 8 because I seem to be better grounded because of my spiritual self.

A physical goal I will develop for myself is to pratice more yoga.

A spiritual goal I will develop is to meditate more often.

A psychological goal I will develop is to treat myself kinder.

The activities or exercise I will implement in my life to assist in moving toward each goal is yoga, meditation, and relaxation.

Meg,
The rain does represent the lower times in my life if you will. Yes, when the clouds lift so to speak there is the sunshine and sometimes even rainbows. I am a true believer that everything happens for a reason, and that life is a lesson we learn and keep moving on.