Unit 5: The Subtle Mind/Loving-Kindness Exercises

The Subtle Mind and The Loving-Kindness Practices:
While last week's mental training included the Loving-Kindness Practice, we had the opportunity to participate in what's called the Subtle Mind Practice during this week's unit of study.  It was distinctively different from last week's practice, in that we had a more constant directive by the narrator in the Loving-Kindness Practice.  It was easier to remain focused on the intended thought, person, emotion, etc.  However, I found the Subtle-Mind Practice to be quite challenging in that regard.  I was repeatedly having to draw my mind back to the stillness of my breath, my focal point and turn from the randomness of my thoughts.

The first time I participated in the practice, I closed my eyes and focused on the pattern of my breathing and the sound of the waves crashing in the background.  I even made a mental focal point of a large Oak Tree among the crashing waves.  This helped, but only for moments at a time.  My mind would turn to the random thoughts of my children, the tasks I hadn't accomplished yet, the difficult conversations I had with individuals this week...it was mentally challenging to keep the thoughts out of my head. "How can I silence my mind?",  I thought.  It felt frustrating that I was unable to extend my focus beyond a few minutes.

During the Loving-Kindness Exercise, I was able to more successfully focus on the directives of the narrator's voice.  It was easier to visualize the eviction of negative conversations, images, feelings and people from my mind and replace them with the calming, loving, positive concentrations that we were instructed to practice.  I welcomed the idea of having an image of my loved ones and the warm emotions that followed the loving-kindness practice.  It came more naturally to me.

I feel challenged by the Subtle Mind Practice and will have to make a stronger effort to improve my mental focus and calm-abiding mind.  I look forward to being able to reach this subtle and still mind that is so critical to integral health and wellness.

Spiritual Wellness Connection to Mental and Physical Wellness:
I believe there is a direct connection between our spiritual health to our mental and physical wellness.  They are all interconnected.  When one is neglected, they all suffer in one form or another.  It is possible to connect them further in our efforts toward integral health, for example, our times of physical exercise.  During these workouts of our physical bodies, we can mentally train our minds while enhancing our physical performance by visualizing the strengthening of our muscles, the flexibility of our limbs and the release of tension in our joints, muscles and tissues.  Likewise, our spiritual health can  and is improved when we choose to focus on the stillness of our minds, our breath and our focus.  Prioritizing our thoughts on the positive, the compassionate, the entity to which we pray can be practiced during periods of repetitive exercise that doesn't require much concentration.  One example that I use in my life is to listen to music that is Christian, uplifting, encouraging and a reminder of who I am as a believer in Christ.  They replace the self-centered, insecure, and/or negative thoughts that can invade the mind with positive, motivation for giving my best in all that I do.  I run longer, harder and faster when I listen to music that inspires me.  My attitude is improved.  There is a pep in my step and a smile on my face.  Some examples of music that gets me training harder with a positive attitude and focus are Johnny Lang's Thankful, Chris Tomlin's You Lifted Me Out, Nicol Sponberg's All Things New, and Third Day's Everywhere You Go.  Songs like these help me focus on what I'm called to be as a Christian, how I am to respond to adversity and what unimaginable strength I have within me.   On some of my walks/runs, I am able to spend time praying, talking to God about various things and it always has a profoundly positive affect on the productivity and direction of my days.
During these workouts, I find focus, guidance and a release of the negative things that hold me down.  I attribute that accomplish not to any one act, but to the interconnected practice of joining the physical, mental and spiritual wellness "workouts" that lead me to integral health.

I look forward to reading about my classmates experiences with this week's assignments.

God Bless,

Melissa Rasberry

Mental Workouts Research

After spending several days participating in the Loving-Kindness exercise, I have found that it has helped me refocus my attention to more positive thoughts and reduced some of the negativity that seemed to infect my life during difficult situations.  It will continue to be a practice in my daily routine.  I am very thankful for this assignment.


The trained mind can have a positive influence on several aspects of our health and wellness.  Research has shown how the brain, when properly trained, can reduce unhealthy and destructive emotions that lead to anger, hatred, fear, and anxiety.  Positive emotions can replace these less desirable emotional responses with happiness, loving-kindness, patience and a sense of well-being.  
During a study by Antoine Lutz at the University of Wisconsin, brain waves called gamma waves were found to increase when the subject was in a contemplative mental state.  This indicates a higher level of organization and mental integration.  Aside from the measurable aspects of the human brain, the personal testimonies of mental Olympians can show that by training the mind they experience a loving-kindness, well-being and wholeness that is foreign to the untrained.  


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

Loving-Kindness (continued)

Just as the body requires physical training to be at its best, so too, does the mind require daily workouts to improve focus, clarity, concentration and healthier thoughts.  If we allow the negative to invade and occupy the mind, we become infected with the fear, dread, worry, anger and bitterness that can form roots within us.  It can spread like unwanted weeds in the garden of our minds if we don't tend to it daily.

A mental workout requires only a small portion of our time but offers major changes to our health by helping us to eliminate the negativity in our minds, replacing them with healing, powerful focus and concentration, as well as a mind centered on others instead of self, love rather than hate and flourishing rather than fear.

Melissa Rasberry