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Saturday, April 3, 2010

Unit 6 - Loving-Kindness and Integral Assessment

Wow! What a relaxing exercise this one was for me after I was able to get into it. At first, I had trouble trying to memorize each of the four lines, so I did the best I could with the words and made the key words stand out as I closed my eyes and repeated the phrases for the 10-minutes the exercise called for. I felt so in touch with my inner self or should I say my mind and body. I experienced a love for all things and calmness, known as universal love (Dacher, 2006).

As far as the integral assessment, I discovered I need to focus more on my weight and nutrition in order to experience happiness and a healthier me. I find my weight gets me down a lot and makes me feel self-conscious too as I go through the same old clothes trying to find clothes that hide my stomach. This is not always an easy task. I purposely did not plan a vacation to the beach this year because I do not want to deal with putting on a bathing suit and feeling how fat I am in one. I really have to work on my weight and plan to do so in another few weeks, as soon as school ends. I have already started walking at lunch time these past couple of weeks, but I go back to eating sweets and junk food, which is not a healthy choice but sugar seems to be an addiction with me. These are the areas I need to focus on for growth and development. I would like to lose at least 20-25 pounds by the end of this year and make this my goal to experience human flourishing and integral health. I know I can do this but need to put my mind to this in order to accomplish my goal. I want to be in better shape for me and my family. I want to be able to fit back into one of my old pair of jeans that I haven’t worn in over 15-years and feel great. I will make time to put one hour in each day in the evenings for a cardiovascular workout to an aerobic tape at least five days a week. I will continue walking for 30-minutes each day too during lunch and on days that it is raining, I will be sure to take a walk on the treadmill in the fitness gym at work just to be sure I stay on top of my routine and do not slack. I will increase my water drinking to be sure I have my eight glasses of water per day. Maybe this will take away some of my cravings for chocolate or anything with sugar. I just have to start with working out because everything will begin to fall into place once I start feeling better. I have noticed in the past that once I begin working out, then I begin to eat healthier. I will have to continue to be aware of what I put into my mouth by keeping a journal and documenting the foods that I eat each day and asking myself “Do I really need this?” before putting it into my mouth. Once I am able to retrain my way of thinking, my goal should be accomplished. I would like to continue the same goals for next year as far as my weight loss. If I could lose another 20-pounds by the end of next year, then I will have lost 40 pounds and will be in better shape than what I am now. Imagine how I will feel after losing that much weight? The wonders this will do to my self-esteem, self-conscious, health, and happiness will lead me to psychological flourishing and integral health. Wish me luck!

Jill Jernee


Dacher, E.S. (2006). Integral health: The path to human flourishing. Laguna Beach, C.A.: Basic Health Publications, Inc.


  1. Jill, great post! You have my support! Looks like you have come up with a wonderful, detailed plan. I am with you on weight loss and health, physical and mental. I get down and out, just like you, when I put on clothes in the morning. I think this will make me feel about myself mentally and physically, including health, happiness, love, respect, and compassion for myself. My mom has always said, "How can you respect, love, have compassion, and have happiness for someone else if you can not figure out how to do it for yourself?" Which I think is basically true! I right along side you with your interventions to reach your integral health. I will join you in your routine! Great Post!!!!

  2. Jill,

    Excellent blog, but I thought I was reading mine (lol). I refused to go on a planned family vacation this past year because I was ashamed of how I looked. Isn't that crazy? I also went even further and didn't return home for a distant relatives funeral because I didn't want anyone to see me. I realize that I too am the only one who can make the changes. I am willing to be in your support system. Just let me know when you need it.


  3. Hi Jill,

    I agree with Ginger and Chancey - I think we all four must belong to the same "I'm fat" club. LOL! I think a lot of it is because we are in college, and the homework, the readings, the postings all keep us sedentary for probably 10 hours a week or longer.

    I have been taking my reading to the gym and doing it while on the stationery bicycle. I am able to kill two birds that way.

    But yes, I am like you - I have spent too much time trying to develop my inner self that I have let my physical body go. It's time to lose those pounds and get physical again and get into those old jeans!


  4. Dear Jill,

    Hey there!!! I really took enjoyment from these exercise too, and found how relaxed I could become in the matter of 10-15 quick minutes. Isn't it amazing what our minds can do??

    Anyway, you really seem to have your goals planned out well. Just make sure that when losing weight you are doing it in a proper manner so that you are not decreasing your nutritional state. As well, aim for maybe losing 1-2 pounds weekly because when you lose less weight that amount of time, it will stay off longer, and be easier to keep off. I do wish you luck in this task!!

    GREAT BLOG & LET US KNOW HOW IT IS GOING WITH THE WEIGHTLOSS!!! I know you have the strength to do it,just look within yourself!!

    Hope you have a wonderful day!

  5. Great to hear from all of you and I love your feedback as well as the laughs. :) Thanks for that! Do any of you belong to Facebook? Would love to keep in touch with you after this term. This is my last semester and I will be receiving my Bachelor's degree in Psychology. Hopefully, we can stay in touch and see how we are doing with our weight goals as well as our human flourishing. Thanks for the motivation and inspiration.

  6. Jill,
    Support is what you need and a buddy system! I really enjoyed both this assessment and the practice but I like you had a difficult time remembering the words to the phrases and had to keep reading them again and again.

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  8. Hello Jill,

    Wow, I must say that you sound like you have everything figured out in order for you to set your plan in motion! I believe it is a good sound plan.

    However, I would like to comment on fighting the sugar cravings. I know you said your body craves sugar. Have you ever taken a look at how much carbs you are taking in? This may be another area of focus for you to start logging in your food journal. I know carbs are a big reason for putting on weight and having those sugar cravings. You may want to pick up a diabetic cookbook as a way of helping you limit your carb intake. Too many white breads, pastas, tortillas, potatoes, and other items will cause weight gain because they break down into sugar. I know because I was gestational diabetic when I was pregnant with my last child five years ago. It is difficult at first to monitor your carb intake and fight the craving for more.

    Also, how about carrying healthy snacks with you-whether in your car or purse-like peanut butter crackers, carrots & celery, fruit that will not parish easily, wheat thins, mixed nuts, trail mixes, et cetera. This may help when you get those chocolate cravings. You may even want to think about switching to dark chocolate but within limits. And always make sure you have ice cold water on hand. For some reason ice water helps speed up the metabolism or so I've heard.

    Well, good luck to you in achieving your weight loss goal. I understand how important it is because I've been there, done that. I will also keep you in pray. Awesome post by the way!

    Ps. Deleted first one because I found spelling errors.

  9. Hi Jill,

    The exercise was relaxing and it brought love out my heart as well, so I can defiantly relate with you. Also about the weight issue I can relate as well; I have a lifetime membership at Fitness USA and still battle my weight and size. I think all women have this problem though rather they big or small fat or tall wee will always find something we don’t like on our bodies. I have started eating less greasy food and more healthy foods and I have lost some weight, but I have more to go. Working out on the break is a good ideal thanks for the wise advice I will use it defiantly. Very nice hepful blog Jill Thanks

  10. You are a Overcomer Jill, you flow with all positive energy. God's Love - It's For You!
    God's love has been made known to us and now He stands at the door and knocks.13 It's up to every individual to either pursue a personal relationship with God or else reject Him outright. The only barrier between us and God's love is our own freewill and Jesus Christ is the door.14 "Jesus answered, 'I am the way and the truth and the life. No one comes to the Father except through me'" (John 14:6). Salvation is a free gift bought and paid for by the blood of Christ. There is no other way. "…Do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!" (Galatians 2:21). You can't earn God's forgiveness through good works. How will doing the good works that you should have done all your life make up for the countless times you've failed? God's no fool. You can "use an abundance of soap, the stain of your guilt is still before Me…" (Jeremiah 2:22).

    Jill you are positive force to this world, It is a pleasure to know you! LUV YA!