•
•
The purpose of this exercise is to contemplate and challenge your
definition of ‘health’.
Tonight, we will examine the Aboriginal Wellness Wheel as a model
for being healthy (‘whole-thy’).
• exercise
• nutrition
• stress
management
• reading
• visualizing
• planning
• writing
Physical Mental Social/
Emotional Spiritual • service
• empathy
• intrinsic security
• synergy
• value clarification
and commitment
• study
• meditation
EXERCISE 1:
o Using the wellness wheel above, examine your life currently…take a few
moments to examine each of the 4 areas of the wheel.
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1 o Look at your day today…simply list your activities today, and categorize
them into the wellness wheel categories above. You may find that one
activity fits 2 or more categories so add this activity to each category
that applies. For example, eating lunch with friends could be
Social/Emotional…and also Physical (if the food you ate was nutritious).
o What is the shape of your wheel today? (see appendix A)
If you were to re-live today over again, what choices could you have made
to bring more balance to your wellness wheel?
o Group discussion…
EXERCISE 2:
o Now, look at your past month…again, categorize your various activities
into the 4 quadrants above. Enter each activity into the appropriate
category; it is ok to enter an activity into more than one quadrant.
o Again, what is the shape of your wheel?
o If you were to re-live your past month, what choices could you have made
to create a more healthy and balanced month?
o If you have the opportunity, talk to someone close to you about your
findings…
•
•
This section will focus your awareness on area(s) that may be missing, only
partially present, or excessive in your life.
REMEMBER: ‘Life is a Journey…not a Destination’
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2 Exercise 1:
o Utilizing part A. and the illustration above…determine the best you can
your level of ‘Health’ (-5 to +5). This is simply a guidance system to help
bring you into alignment, balance and flow of Life.
o Next, determine what 1 or 2 areas requires your focus and attention over
the next few months to bring you into ‘Optimum Wellness’ (or, at least,
moving in that direction). If you are already in alignment, balance and
flowing with Life…how can you assist others and help them along in their
journey?
o Now, as a group, create a LIST of ideas/perceptions/actions/etc that could
be utilized to re-create ‘balance’ for each quadrant. The purpose is to
create several options that could restore the balance and flow of Life
energy for each quadrant.
o Group discussion…
Exercise 2:
o Focus on only 1 quadrant that is out of balance for the next month…and
select 1 or 2 ideas listed above that would improve that balance and flow
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3 of energy in that quadrant. Think about successfully improving the
‘health’ of that quadrant; ultimately bringing it into alignment as a Whole
Integrated Flowing System—in Body, Mind and Spirit.
o Most importantly, determine WHY you would even consider doing this.
You must know why if you are to stick with it long enough to be integrated
into you Life.
o Now, if you have someone close to you share with them about your
quadrant of focus and why; and what 1 or 2 steps that they feel they can
implement over this upcoming month (or longer, if required). Write down
the steps you are going to take on a cue card and tape it to your
bathroom mirror. Commit to the process of ultimately increasing your
whole health.
Take a moment to envision OPTIM AL HEALTH… close your eyes and imagine your
Life in total alignment, balance and flowing in all areas of your life. You are in ‘Awe’ as
to the miracle of how each day simply rolls along smooth and balanced. See yourself
living this way, centred and flowing with energy. Feel how free and wonderful your Life
is, in Body…Mind…and Spirit. [Allow a few moments to BE in this Sacred Space]
Remember that simply imagining yourself ‘Healthy’ and contemplating/creating the
feeling of being vibrant, healthy and alive will go along way into actually creating this in
your Life.
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4 Appendix A
Wellness Wheel
The wellness wheel provides a visual representation of the concept of wellness that
demonstrates the need for “balanced” or “well-rounded” lives. To attain and maintain
harmony and balance in our lives, we must pay attention to each of the four dimensions of
wellness. To neglect or over-emphasize any of the four dimensions will result in an out-ofbalance (out-of-round) wellness wheel.
Imagine the wellness wheel as a tire made up of four separate air chambers – each one
representing a dimension of wellness. If one or more of these air chambers is either overinflated or under-inflated, the wheel will be unbalanced and the road of life will be a bumpy
one. We roll along through life more smoothly when our lives are “well-rounded” or
balanced. These ideas are represented visually through the three following graphics:
Balanced/Round Wellness Wheel
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5 This wellness wheel belongs to a person who takes responsibility for achieving balance in
his/her life. As a result, this person is rolling along smoothly through life – for whom
everything is going “just right”.
Out-of-balance/Out-of-round Wellness Wheel
#1
This wheel could represent a person who is overly concerned with having fun and socializing
(social dimension), and neglects the physical dimension (e.g., has a low level of physical
fitness, and/or is overweight, and/or does not have a healthy diet, etc.).
Out-of-balance/Out-of-round Wellness Wheel
#2
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6 This wellness wheel is that of a person who is obsessed with the physical dimension of
wellness. He or she engages in physical activity for so many hours each day that there is no
time for attending to elements of wellness in the other dimensions (e.g., meaningful
relationships, reading).
Aboriginal Medicine Wheel
The Medicine Wheel is an ancient holistic approach to healing ailments of the mind, body,
and spirit that explains illness as springing from an imbalance of being. The Medicine Wheel
is a complex network of ideas, symbols, and philosophies depicted within a metaphorical
circle. The Wheel is divided into north, south, east, and west doors, each associated with
thoughts, feelings, time periods, and sacred elements.
A holistic approach to life where all things are connected is central to the Aboriginal world
view. Illness is explained as an imbalance in life and restoring balance and harmony is
achieved by examining the elements of one’s life represented by the Medicine Wheel.
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7 Understanding the Medicine Wheel is a challenge because the prevailing worldview of
mainstream society, with its emphasis on measuring and quantifying, runs contrary to the
holistic and esoteric principles on which the Medicine Wheel is based. In fact, some
proponents of Medicine Wheel teaching are cautious about even discussing the Wheel
because they are concerned that people will misinterpret the Wheel and start using it
without really understanding what they are doing. Communities and individuals seeking
healing usually look to respected Elders and facilitators, who have mastered the Medicine
Wheel over many years. For more information you may wish to consult The Sacred Tree
(1985) by Phil Lane, Jr., Judie Bopp, Michael Bopp, Lee Brown, and elders.
Illness-Wellness Continuum
Wellness is not merely the absence of illness. The Illness-Wellness Continuum illustrates that
there are many degrees of wellness, just as there are many degrees of illness. Moving from
the centre of the continuum to the left shows a progressively worsening state of health. It
depicts a wellness wheel that is becoming less balanced (less round). Moving to the right of
the centre of the continuum indicates an increasing level of wellness. It shows a wellness
wheel that is becoming more balanced (round).
"Adapted, with permission, from _Wellness Workbook_, 3rd edition, by John W. Travis, MD,
and Regina Sara Ryan, Celestial Arts, Berkeley, CA. © 1981, 1988, 2004 by John W.
Travis. www.wellnessworkbook.com”
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8