Practice of the Loving Kindness Exercise

Upon completion of reading chapter 6, review the section ‘Getting Started’ (p.66). Begin practice 1: Loving Kindness. Listen to tracks # 1 and #2 on the Dacher CD. Practice the Loving Kindness exercise this week. In your journal (blog), record your reaction to the exercise.

As I began to practice the loving kindness exercise, I realized that the Mr. Dacher voice was very relaxing even in the explanation of the exercise. When I hear a relaxing voice tone, I immediately begin to relax. I began to let go of the noises that were in the background. I listened and I began to get into a state of deeper relaxation. It was as if all of the words spoken by him were becoming one with my mind, body, and spirit. Can you imagine this was just track 1?

As I continued to listen, I became so relaxed that I felt the words soothing my wholeness. I assumed that the next voice was that of a relaxed female. She said, “Resting comfortably in your natural state of peace and ease, bring to mind an individual who you hold with great love and tenderness”. My heart started to open on all levels and I felt it expanding as I chose my dad. As she spoke the words, the tone of her voice was so soothing that I felt the fullness of the experience. The sound of the waves made me feel awesome…soooo…relaxed. I was so ready to fall out. As I turned the feelings to myself, it appeared that I was shaking for a few seconds. I felt the sensations and was at peace. I continued to loosen my grip on physical sensations and my co-worker came into my office. He was angry and tried to disturb me by arguing. I shifted to the disturbance and I gave him all the loving kindness that I could and continued in my trance. My concentration and relaxation continued as I smiled and realized the growth and the lesson involved. I welcomed his disturbance into my life and let it be, as I rested comfortably in my natural state of peace and ease…..

I embraced myself as the unique and loving individual that I am. I felt at that moment that I can and will continue to give love to the world because of the loving kindness I have within me. I loosened all grasping to thoughts and images and I became an observer to thoughts and feelings. I shifted to pleasant and unpleasant feelings and gave them space. As I rested in the stillness, ease, and gentleness of my subtle mind, the deeper side of my life; my soul and spirit, I gave all the loving kindness and welcome it. I know that to give loving kindness, I must first experience it. The ocean waves massaged my whole being and loosened all tightness in my muscles, as I continued to experience loving kindness.

I visualized my mother in her suffering and let it dissolved in my heart. The dark cloud began to rise with my in breath, but it took a while to dissolve within my heart. I breathe in love, health, and happiness, and exhaled health and joy to her. The suffering of the strangers dissolved easier than the suffering of my mother. I sent out peace and wellness that was growing within me to them. As I embraced all individuals, including those that I believe may be enemies; I envisioned all of them in front of me and breathe in suffering with my in breath. I sent out wellness, happiness, and peace to them. This is actually awesome and I see it as another way to mentally send health and wellness to those that are suffering. It was truly rewarding in the area of inner peace as I came to my present state of mind and body. I wrote this as a part of my journal. With the deepest regards to human flourishing, I send blessings in the area of loving kindness which equals wisdom, and an increasing concern and compassion for the wellbeing of all the inhabitants of the world. My mind is calmer and better prepared to move forward.

Taking a moment to reflect on my level of wellness; physically, psychologically, and spiritually.

1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?

Physical wellbeing- I rate myself at a 91/2. All of my life I believed in the body, mind, and spirit as a whole. I always feel connected to a higher power. As I walk through life I feel that I am on a mission to spread positive vibes. I exercise on an as needed basis; however, I do believe that it is necessary to use my mind and spirit to complement my body. I think a certain weight limit and my body adapts to that. I do not live to eat I eat to live. I detoxify to get rid of toxicity and stretch and always maintain a good posture. I am balanced.

Spiritual wellbeing- I rate myself at a 9. I believe in prayer. This is my connection to the Higher Power. I believe that I was created to be a positive change on earth. I always feel relaxed and elated. I pray within myself and stay grounded. Sometimes I feel so light, so relaxed, that is when I know that I am in tuned with what I called the spiritual forces of the universe. It is the feeling and knowing that this class is a part of my spiritual journey.

Psychological wellbeing- I rate myself at a 9. I allow some behaviors and attitudes to affect me. Some people behaviors that are not nice affect me and I cannot be around them. I read and listen to music that keeps me focused on being positive, powerful, and highly effective in this life. I practice what is necessary to rise above life adversities because I have learned that this too shall pass.2. Develop a goal for yourself in each area (physical, spiritual, psychological).
Physical goal- To exercise at least two times a week.
Spiritual- Meditate on a regular basis and make an area for relaxation.
Pshychological- Read uplifting books, listen to music and relaxation techniques at least three times a week.
3. What activities or exercise can you implement in your life to assist in moving toward each goal?
Physical- Walking
Spiritual- Prayer and meditation.
Psychological- Reading, listening to music and relaxation exercises.

4. Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)

My experience with the relaxation exercise was wonderful. I was curious about the title. How could that title help me? I do not even like to think about crime. Anyway, I turned it on and started to smile once I heard the music. I am always captivated with voice tones that can take you to a relaxed state. My body, mind, and spirit began to smile. I was at work and my supervisor looked at me constantly while I was doing the exercise. The area was very quiet. I started to focus on my breathing and let go of my thoughts. I love this because it puts me in such a deep state of relaxation. It is awesome. I was relaxed and enthusiastic at the same time. I yearn for this. My body became more relaxed as my head almost fell on the table. The rainbow meditation can really help me use my imagination to relax. I thought for a minute that the colors were too bright and it would make me hyper instead. Not so. I focused on my breathing once more and listened to red being very rich, deep, and vibrant. It meant to feel grounded, safe and secure and comfortable. I thought it and felt grounded. Orange- vibrant color, bright, feeling centered, confident and self worthy. He was talking about me. The region was the lower stomach which is center of the body. I felt centered. Yellow symbolized that you feel loved by people, friends, family and the environment. I always feel loved. Emerald green symbolized the ability to share love, sharing very positive feelings. I sent a positive thought to my friend. I exhale and repeated, “I choose to love.” He was talking about me again. I do choose to love. Aqua blue is my ability to feel willpower and creativity and that I can accomplish what I need to in life. I massaged my throat and wanted more information on the throat region. The forehead color was indigo blue, rich, deep, and beautiful. Balance within self. Tap into conscious and unconscious. Tap into body wisdom. I feel balanced. The crown of the head had a bigger circular shape. This was feeling connected to a bigger part of the universe, nature, friends, animals, and family. You feel very much at peace. I was very relaxed as I thought that I feel connected, my body is calm, relaxed, and peaceful. I locked the feeling in my memory bank so I can bring it back when my body becomes tense or just to relax.
This was very beneficial and I learned a lot about colors and their association with the regions of the body. Overall I felt peace and wholeness with the exercise. The colors representing the body regions were new to me. The color red being so vibrant is reserved in my field of child care. Orange and bright yellow causes excitement. Indigo blue, violet, and aqua blue are calming. The writing of this exercise was very relaxing also. This made me realize that I am transforming and it’s a work in process. I love life and growth.

My experience with the journey on relaxation exercise.

I did not take the exercise too seriously at first. I tried to find it earlier and did not. I was at work trying to finish other assignments I had fallen behind on. I felt as if I had enough going on. As I clicked on play, I heard music I knew right away that it was going to be very deep. I moved into a room by myself and the voice tone combined with the music started to get me relaxed. As I allowed my thoughts and suggestions to be directed to my arms and hands, they became warm and heavy. IAs I started to get deep into the exercise my body leaned toward the wall for support. I was so calm and relaxed that I did not want the moment to finish. When it was time to raise my hands, I could not. They were comfortable and relaxed. I took a deep breath and exhaled while suggesting that the blood is returning to where it came from. My hand were so relaxed, so heavy that they would not budge. As I rotated my palms toward my waist, my hands and arms started to get lighter. I took another deep breath and thought to myself that all the blood is going back to the stomach. My hands were still warm. The power of suggestion to control the body really works. I began to feel energized and think it. I became aware of my environment which was my job. I wish I was at my house and I could repeat the first area of the exercise and go to bed.

We do have the ability to make our bodies comfortable and should implement it into our lives daily. Muscle tension is a symptom of stress and we need to keep our muscles saturated.

Welcome to all my classmates and Dr.Stewart.

It is wonderful to be a part of this health and wellness class. I hope that we can come together and make necessary changes through learning and continually practicing what is truly necessary to alleviate unecessary suffering from our world. We are blessed to have Kaplan University and the staff to allow us the opportunity through the internet, to access this knowledge and come together as a whole and share. This transformation requires each of us to look within ourselves and find the purpose we have on earth and become positive, powerful, productive, and highly effective in our mission. We must always remember that change can be hard, but it is indeed necessary for growth. I thank you for allowing me this opportunity to grow with you.