Mental Fitness

Subrina Kavitha Philip Sugumaran

Kaplan University

Professor Mark Maule

HW420-03

December 14, 2010

Mental Fitness

PART 1• What is mental fitness?• 3 Research Studies – Healing qualities of mental and

spiritual focus

1) Dean Ornish Study (Schlitz, M, Amorok, T & Micozzi, M.S. 2005. pps. 305-306).

2) Tai Chi may help heart failure patients sleep better (NCCAM. 2010)

3) Dance therapy (cancer.org. 2010)

Mental Fitness

• Dean Ornish Study (Schlitz, M, Amorok, T & Micozzi, M.S. 2005. pps. 305-306)

- This study involved, 48 heart patients including a randomized control group for comparison.

- Testing was done to study how well the heart was pumping blood.

- Results revealed that amongst those placed on the lifestyle program, blood cholesterol levels were reduced by 40%, 91% reduction in chest pain, improved blood flow.

Mental Fitness

• Dean Ornish Study (Schlitz, M, Amorok, T & Micozzi, M.S. 2005. pps. 305-306)

- Those in the control group who were on 30% fat diet had increased chest pain of 165%, decrease of blood flow to the heart.

- In summary those who were willing to make lifestyle changes despite age groups, showed significant improvements in their heart conditions

Mental Fitness• Tai Chi may help heart patients sleep better (NCCAM. 2010)

-Study conducted by Harvard Medical School and Beth Israel

Deaconess Medical Center in Boston, involved 18 patients with

chronic heart failure

-Patients were assigned to 2 groups a usual care group

(the control group) that received medication,

diet/exercise, counseling

-The other group also received medication, diet/exercise,

counseling plus 12 weeks of tai chi training

-Result: Tai Chi group showed significant

improvements in sleep stability and showed significant

quality-of-life improvements over the usual care group

Mental Fitness

• Dance therapy (cancer.org. 2010)

-Dance therapy is used to help in the physical and

mental well-being of persons. It connects both mind

and body to bring about healing (cancer.org. 2010)

-In one recent study, a group of breast cancer survivors

took part in a twelve-week dance therapy and

movement class. The women who had dance therapy

showed better range of motion in their shoulders than

those who had not had the class.

Mental Fitness

PART 2• Exercises / Activities that can improve mental fitness

1) Chanting – Om Mani Padme Hum

2) Positive Affirmations to counter the effects of negative emotions

……I invite love into my life….

Mental Fitness

• Chanting – Om Mani Padme Hum

Steps:

1. Turn of all phones, electronic devices.

2. Find a peaceful spot where you are not likely to be interrupted.

3. You may rest at a position that you are most comfortable.

4. This exercise involves inhalation and exhalation which is all done through the nose.

Mental Fitness

• Chanting – Om Mani Padme Hum

5. Inhale deeply for 4 counts, hold for 1 second then

6. Exhale slowly and as you do, chant, Om Pani Padme Hum (you may do this aloud, softly or in silence)

7. If you should chose to do this in silence then as you

inhale and exhale, keep your focus on the words

Om Pani Padme Hum and ultimately you will find that the words and your breath become one.

8. You may do this for 15 minutes or for as long as you please.

Mental Fitness

• Positive Affirmations to counter the effects of negative emotions

Steps:

1. Pick literature that you are open to, comfortable with etc.

2. Some great quotes can be found in the Bible, Rumi, Khalil Gibran, keep in mind that these are my favorites. You may like other literature.

3. Pick a quote just before you take a nap or go to bed.

Mental Fitness• Positive Affirmations to counter the effects of

negative emotions

4. For example, if you are mind is constantly racing with thoughts, unable to keep silent, here is one of Rumi’s greatest quotes

“Silence is the language of God, all else is poor

translation” (Mahalo.com. 2010)

5. Read the quote aloud, repeat it, till you memorize it

6. Next keep on repeating silently in your mind and you will find that your mind becomes focused

Mental Fitness• Positive Affirmations to counter the effects of

negative emotions

7. You can also take a step further and modify this into:

“silence is the language of God, my mind is still”, keep repeating till you feel that peace in your mind.

8. Should you fall asleep, let yourself go and do not hold back.

9. This is just one quote, you may look up quotes to cater to your situation. I have added a site of positive affirmations for your reference.

Mental Fitness

Summary• Based on all the research studies and the availability

of various exercises available to improve mental fitness,

we can say that:-

-our mind can be trained to engage in positive thoughts

thus creating situations or events that are positive.

-Through mental workouts, we are able to foster greater

well-being in all areas such as body, mind, spirit

ultimately living a life of wholeness

References

Dacher , E.S. (2006) Integral Health: The Path to

Human Flourishing. pp. 19

Laguna Beach, CA. Basic Health Publications

Schlitz, M, Amorok, T & Micozzi, M.S. (2005)

Consciousness & Healing: Integral Approaches to

Mind-Body Medicine. pps. 305-306

St. Louis: MI. Elsevier Churchill Livingstone

References

(2003) Om Mani Padme Hum. Dharma Haven

Retrieved December 12, 2010 from

http://www.dharma-haven.org/tibetan/meaning-of-om-mani-padme-hung.htm

(2010) Tai Chi may help heart failure patients sleep

better. NCCAM

Retrieved December 12, 2010 from

http://nccam.nih.gov/research/results/spotlight/072508.htm

References

(2010) Dance therapy. Cancer.org

Retrieved December 12, 2010 from

http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/dance-therapy?sitearea=ETO

(2010) Rumi quotes. Mahalo.com

Retrieved December 12, 2010 from

http://www.mahalo.com/rumi-quotes

References

Burney, R. M.A (1998) Positive Affirmations.

Silcom.com

Retrieved December 12, 2010 from

http://www.silcom.com/~joy2meu/joy_50.htm

(2010) How does chanting improve concentration of the

mind? Hindujagruti.org

Retrieved December 14, 2010 from

http://www.hindujagruti.org/hinduism/knowledge/article/h

w-does-chanting-improve-concentration-of-mind.html

References

The benefits of chanting om mani padme hum. Fmpt.org

Retrieved December 14, 2010 from

http://www.fpmt.org/teachings/lzr/ommanibenefits.php

Symond, G. (2007) Positive Affirmations – A positive

thinking technique. Vitalaffirmations.com

Retrieved December 14, 2010 from

http://www.vitalaffirmations.com/articles/why-positive-affirmations.htm

Mental Fitness, a powerful tool to

wholeness!