By Lisha Vecchiarelli

Mental Fitness is crucial to whole health. In our daily lives we may struggle with mental stress and physiological health so it is important that we practice Mental Fitness on a daily basis.

Reduction of pain Lowered pulse rate Lowered blood pressure Muscular tension reduction Increased capillary blood flow Increased motility of bowel

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 Alleviate Alleviate

Migraines

Gastrointestinal disorders Reduction in mental disorders such as anxiety and depression

Conducted by Dean Ornish Forty-eight heart patients Including a randomized control group Study looked at how we respond to stress and our ability to thrive if we open our hearts

Randolph Byrds prayer study Conducted at San Francisco General Hospital 393 Randomized Patients

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 Fewer

Deaths Requiring less intervention Required less pain medications

 Research

on concentration of salivary immunoglobulin A concentrations Dwelling on feelings of love increases immune function

Scientists at an Ohio University put test bunnies on an extremely high cholesterol filled diet. They found that a group of bunnies did not get increased cholesterol blood levels or artery hardening. After investigation they found that the food technicians were giving the bunnies not only food but cuddles and kisses too.

Rest comfortably and bring to mind someone close to you, who you hold with much love Expand these feelings within and fill your heart with them Take a moment and feel all of this Take these feelings and turn them on to your self Give yourself now this love, kindness and care Be at peace and lose any grasping sensations you may have Shift these thoughts and feelings outward Turn your inner mind to the peace within and welcome it internally Lastly with fullness embrace who you are, your specialness and your individuality

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Now think on someone you love who may be suffering Bring them into yourself with your next breath Now completely dissolve this suffering within your heart Breathe out the suffering and replace it with health, wholeness and joy towards this loved one Next do the same for a circle of strangers or neighbors that you do not know Finally do the same for all human kind and do not forget your enemies Remain centered after you are done Quietly contemplate the changes within your heart and mind Remain this way for fifteen minutes Return to your regular activities

First we begin with the ancient practice of breath Use breathing as a point of focus Use may use the rise and fall of your chest with each breath as a focal point or the inhalation and exhalation for focus Begin with ten deep breaths, both in and out Ease yourself into a natural state of awareness and still maintain focus Keep careful watch on your mind Keep your mind focused and tethered to the breath you are taking

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Immerse yourself in this state as the mind and its mental activity becomes quite Observe your random mental thoughts but do not let them stick, do not cling to them Simply observe and simply witness Slowly release the pressure to pay attention to the breathing focus Now pay attention to the vastness and peace in your mind You will now be moving from sustained calm abiding to unity consciousness

We are new discovering our inner most source and our deepest nature Open your mind and hearts Release your mind and free yourself Having no preferences, feel with intention but grasp and attach to nothing Consider cultivating health, wholeness and joy Look inward and rest here a while Now finally return to the now in time and place Contemplate the journey you have taken

With preparation and practice we can attain wholeness of life, joy and health in abundance though Integral Health

Dacher, E. S. (2006). Integral Health-The Path to Human Flourishing. Laguna Beach: Basic Health Publications, Inc. Marilyn Sclitz, T. A. (2005). Consiousness & Healing - Integral Approaches to MindBody Medicien. St. Lousi: Elsevier.