Mental Wellness

MENTAL WELLNESS
D.A.V. Centenary Public School, JAGRAON

Submitted by :- Saanvi Duggal
Class :- XII-commerce
Roll No. :- 37
Subject :- English
Submitted to :- Meena Nagpal
INDEX
 INTRODUCTION
- Importance of mental fitness

- Benefits of mental fitness
 RESEARCH STUDY
- Study #1 (Effects of Forgiveness)

- Study #2 (Compassion Training)
- Study #3 (Effects of Training)
 EXERCISES
- Practice #1 (Loving Kindness Meditation)

- Practice #2 (Chanting)
 SUMMARY
 REFERENCES
INTRODUCTION
Benefits of Mental Fitness Importance of mental fitness
• Improves mental health
▪ Mental fitness is crucial to a
• Increases physical wellness person’s health and wellness
and should be practiced on a
• Provides relaxation
daily basis. Without it, we
• Increased blood flow cannot receive integral health
• Lowered anxiety and depression levels
and true flourishing of the
body, mind, and spirit. This type
• Enhances immune system of practice can lead to a
• Reduces migraine headaches
calming of the mind and will
enhance the mind/body
• Longevity connection.
• Our intention becomes “clear, focused,
unbiased, and confident”
RESEARCH STUDY #1
WHO
- Federic Luskin, a clinical science research associate at Stanford
University School of Medicine.
GOAL
- A study examining the effects of forgiveness.
WHAT
- He conducted a randomized control study that recruited Stanford students as
participants.
- The group received 6-50 minute sessions that guided the group through the steps of
forgiveness.
RESULTS
- At the completion of the sessions, the treatment group showed significant reductions
in hurt, state and trait anger and significant increases in forgiveness, hope, self-
efficacy, and spiritual connection.
RESEARCH STUDY #2
WHO
- Antoine Lutz and his colleagues.
GOAL
- A study examining the effects of compassion training on the brain
waves (gamma).
WHAT
- They used contemplative scholars to develop a compassionate mental
state this showed that there was an increases and synchronization of
the gamma waves compared to the control group.
RESULTS
- This shows that the mind can be trained to function at higher levels of
integration and organization.
RESEARCH STUDY #3
WHO
- Henry Bennett conducted a research study in 1984 on 94 surgical patients for spinal
surgery.
GOAL
- A study examining the importance of training on results
WHAT
- Patients were broken into 3 groups: 1-received basic preoperative directions, 2:
received brief training on how relax their muscles before and after surgery and
group 3 were told the importance of blushing or moving blood from one part of the
body was during and after surgery.
RESULTS
- He found that the patients who received preoperative information on how to move
their blood from the site of their surgery lost 500 cubic centimeters of blood, while
the patients who did not received this information lost almost twice as much blood.
EXERCISES IMPROVE MENTAL FITNESS
• Research has shown that engaging in cognitive activities such as
doing crossword puzzles, Sudoku and other mental games will
help to prevent memory loss. Exercise such as riding a bike, or
using the elliptical can also allow you to concentrate on your
breathing and then relaxes your mind.
• Other exercises such as yoga. Tai chi, qigong, and martial arts are
types of body and energy workouts that involve mind/body
training.
• Training the mind to relax and breathe in certain ways allows
someone to minimize the pain do to mental attitude. Loving-
kindness and subtle mind are two practices that are beneficial in
many ways.
PRACTICE #1
A STEP-BY-STEP GUIDE TO LOVING KINDNESS MEDITATION
• Sit in a comfortable but erect posture. Be relaxed. Take a few deep breaths. Bring a gentle smile on your face to make the meditation a
joyful experience.
• Start focusing on the chest area around the solar plexus. It is “heart center”. Bring your awareness towards the sensations arising at
your heart centre.
• Remember Loving Kindness Starts With You.
• Continue to breathe gently. You can use either these phrases or make slight variations as per your choice. You can say them or mentally
repeat them a few times.
• May I be free from harm – inner and outer.
• May I be safe and protected.
• May I be happy and free of mental suffering and physical pain.
• May I be strong and healthy, and free of suffering and physical pain.
• May I live in this world peacefully, happily, with joy and ease.
• Observe how your heart responds to your suggestion. Continue with the practice gradually and there is no need to hurry. Experience
the warmth of your loving intension spread towards your whole body. Enjoy the bliss that slowly fills your heart.
• Gently come back to the rhythm of your breath. Be a bit more aware of your surroundings. Open your eyes slowly and enjoy the sate
of well-being for a few moments.
PRACTICE #2
A STEP-BY-STEP EXERCISE ON CHANTING – OM MANI PADME HUM
• Turn off all phones, electronic devices.

• Find a peaceful spot where you are not likely to be interrupted.
• You may rest at a position that you are most comfortable.
• This exercise involves inhalation and exhalation which is all done through the nose.
• Inhale deeply for 4 counts, hold for 1 second then.
• Exhale slowly and as you do, chant, Om Mani Padme Hum (you may do this aloud, softly or in silence).\
• If you choose to do this, do this in silence.
• Inhale and exhale, keep your focus on the words.
• Om Mani Padme Hum and ultimately you will find that the words and your breath become one.
• You may do this for 15 minutes or for as long as you can please yourself.
SUMMARY
 Mental fitness is necessary for integral health and human flourishing
of the body, mind, and spirit. Benefits of mental fitness not only to
improve the mind but also the body and the spirit.
 Researchers have been and still are learning about the human mind
and all of its amazing capabilities. We are constantly learning how to
be better within ourselves with mental focus and attention.
 Mental fitness is like physical fitness and can be achieved through
progressive exercises, activities, and practices. Loving-kindness and
the subtle mind are just two examples of amazing practices that can
“help us to train the mind, open the heart, expand consciousness, and
progress us towards psycho-spiritual flourishing”.
REFERENCES
 Dascher, E.S. (2006). Integral health: the path to human
flourishing. Laguna Beach, CA: Basic Health Publications.
Schlitz, M., Amorok, T., & Micozzi, M.S. (2005). Consciousness
& healing: integral approach to mind-body medicine. St. Louis,
MO: Elsevier Churchill Livingstone.
Anandmurti Gurumaa(2010). Meditation Techniques Guide.
Retrieved April 20, 2011 from:
http://www.meditation-guide.com/loving-kindness-meditation.html.
Lama Zopa, Rinpoche(n.d.). The benefits of chanting on mani
padme hum. Fmpt.org Retrieved April 20, 2011 from:
http://www.fpmt.org/teachings/lzr/ommanibenefits.php.

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MENTAL WELLNESS

D.A.V. Centenary Public School, JAGRAON

- Importance of mental fitness

- Study #1 (Effects of Forgiveness)

- Practice #1 (Loving Kindness Meditation)

• Turn off all phones, electronic devices.

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