1. Mental Fitness
and Integral Health
Methods of Evolving Our Consciousness
Christine M. Campanella Dixon
HW420-02
Unit 5

2. What is Mental Fitness?
 Development of our Inner Life and Consciousness
 A higher sense of Calm, Balance, & Inner Peace
 Training the Mind to influence our Physiology
 Evolution of our Psychospiritual life

3. Benefits Of Mental Fitness
 Transformation of ordinary health into precious health
 Develop the mind’s healing capabilities
 Activation of Left Prefrontal Cortex
 Heightened state of Pure Awareness
 Enhanced Resistance to Mental Distress and Physical Disease

4. Messinger Clinic
 1970’s – Conducted by Elmer and Alyce Green
 Discovered that Mental Imagery can affect Physiological function of
the body
 Used Biofeedback, to help train individuals to use their minds to
control a variety of body processes
 Blood Pressure
 Muscle Tension
 Pulse
 Skin Temperature
 Bowel Motility

5. Pert Study
 1970’s- Candace Pert
 Furthered Study conducted at Messinger Clinic
 Discovered series of Proteins-Neuropeptides that act as messengers between
Mind & Body
 Thoughts, Images, and Feelings can produce specific neuropeptides, therefore
altering our physiology

6. University of Wisconsin
 Dr. Richard Davidson
 Studied brain activity, variations in blood flow, & metabolic
activity in relation to negative or positive emotions
 Identified areas of the brain activated by negative/positive
emotion
 Right Prefrontal Cortex- Negative emotion
 Left Prefrontal Cortex- Positive Emotion

7. University of Wisconsin
contd.
 Suggested that we are Inherently more Left or Right brained
 Stated that we can shift sides depending on experience
 Determined the shift is temporary- subjects return to baseline shortly
after positive experience

8. How to Improve Mental Fitness
 Contemplative Practice
 Physical Exercise
 Positive Association
 Practice Compassion
 Practice Gratefulness
 Use Stress Reduction
Techniques
 Meditative Exercise
 Loving-Kindness
 The Subtle Mind

9. Loving-Kindness
Process
 Initially 5-15 min sessions
 Schedule this time for yourself
 Find a comfortable spot where you will not be interrupted
 Slow your breath

10. Loving-Kindness
process cont.
 Bring to mind an individual
close to you- experience your
feelings for them
 Turn these feelings inward- give
them your care and attention
 Turn attention to your inner
mind- give it your Loving-
Kindness
 Visualize a loved one who is
suffering-with inhalation take
in their pain, let it melt away
in your heart and with
exhalation “breathe out”
health & happiness to them
 Expand your focus to a circle of
strangers who may be suffering-
repeat procedure from above
 Lastly, embrace all living
beings, continuing to take in
suffering and offering up your
Loving-Kindness

11. Stress Reduction
Practices
Quiet the mind
 Yoga- engage in both physical and mental/spiritual aspect
 Tai Chi- Helps to recenter, allows time for deeper consciousness to
surface, enhances physical/mental/spiritual balance
 Gentle Exercise such as walking- getting out in nature to
experience a connection to all that we are part of
 Prayer- Connection to a higher power or consciousness
 Journaling- Allowing stream of consciousness writing to reveal the
individual’s deeper self

12. Mental Fitness
Through “brain games” and contemplative practices we can transform
our lives.
By training our mind to cease senseless “chatter” we can evolve to a
higher state of consciousness which will allow us to exhibit and use our
natural and powerful healing capabilities.
These practices lead to enhanced quality of living and well-being.
Several studies have been conducted in this area.

13. References
 Schlitz, M., Amorok, T., and Micozzi, M.S. (2005). Consciousness & Healing:
Integral Approaches to Mind-Body Medicine (pp. 225-279). St. Louis, MO:
Elsevier Churchill Livingston Publications.
 Dacher, E. S. (2006). Integral Health: The Path to Human Flourishing. (pp.7-
32). Laguna Beach. CA: Basic Health Publications.