Welcome

Holistic Health Readiness

Holistic Health and Fitness

Maintain the Line & Maintain the Mind


Building and Maintaining Holistic Health Readiness


By CH (CPT) Songkran Waiyaka
U.S. Army Chaplain (Buddhist)
March 14, 2025 – Chiangrai Province, Thailand

Holistic health is a comprehensive approach to well-being that integrates physical, mental, and spiritual readiness, alongside proper nutrition and rest. The U.S. Army promotes the Holistic Health and Fitness (H2F) model, which encompasses these five pillars to enhance Soldiers' overall well-being. Each aspect has dedicated experts and resources available to support Soldiers in achieving their well-being.

Spiritual Readiness and My Role as a Chaplain

As part of the Unit Ministry Team (UMT), my primary responsibility is to foster spiritual readiness—helping Soldiers find meaning, resilience, and inner strength. Traditionally, spirituality was closely tied to religious beliefs. However, in today’s world, some people, including atheists, find spiritual fulfillment through secular practices such as walking in nature, sports, mindfulness, yoga, or reading. There is no right or wrong approach—what matters is that individuals find what nurtures their spirit and strengthens their resilience.

As a Chaplain in the U.S. Army, I serve in two key capacities:

  1. Staff Officer – Supporting the Command team in implementing the Command Master Religious Plan (CMRP) to ensure Soldiers receive the necessary spiritual support.
  2. Spiritual Leader – Providing guidance by nurturing the living, caring for the wounded, and honoring the fallen. My mission aligns with chaplains of all faiths in performing and referring religious/spiritual services based on Soldiers' needs.

My Philosophy: The Eightfold Path in Buddhism

The core of my spiritual guidance is based on the Eightfold Path, which promotes ethical living, mental discipline, and insight/wisdom:

  1. Right Understanding – Seeing life clearly and embracing insight.
  2. Right Thought – Cultivating non-violence and positive intent.
  3. Right Speech – Communicating/Speaking with compassion.
  4. Right Action – Living ethically and refraining from harm.
  5. Right Effort – Striving toward self-improvement.
  6. Right Livelihood – Choosing a profession that upholds integrity.
  7. Right Mindfulness – Being aware of thoughts and emotions.
  8. Right Concentration – Focusing deeply on duties and responsibilities.

In summary, my philosophy is based on Sīla (Discipline), Samādhi (Concentration), and Paññā (Insight / Wisdom). I simplify it into two guiding principles: “Maintain the line, and Maintain the mind.”

  • Maintaining the line (doing the right thing) keeps you out of trouble.
  • Maintaining the mind leads to greater happiness and well-being.

PMCS: (Personal Maintenance Checks and Services)

The Army ensures vehicle readiness through Preventive Maintenance Checks and Services (PMCS), a routine process where Soldiers inspect their vehicles and report any deficiencies. Similarly, I advocate for PMCS (Personal Maintenance Checks and Services) for Soldiers' personal well-being—a self-assessment tool using the acronym SOLDIER:

  • S – Strength: Am I strong physically, mentally, and spiritually?
  • O – Obedience: Do I follow the chain of command?
  • L – Loyalty: Am I committed to my values and duties?
  • D – Discipline: Do I maintain personal and professional discipline?
  • I – Integrity: Do I do the right thing?
  • E – Effectiveness: Am I performing at my best?
  • R – Resilience: Can I recover from setbacks?

If any area is lacking, identify it and seek support from H2F experts—whether it's an NCO for physical readiness, behavioral health professionals for mental readiness, or chaplains for spiritual guidance. Many challenges can be self-managed, but when needed, reaching out for help is a sign of strength.

My Journey to Holistic Health Readiness

During my rotation to Poland in April 2024, I sought a practice to strengthen my body and mind holistically. I found my answer in planking—a simple powerful core exercises that builds physical endurance, mental toughness, and spiritual focus.

I didn’t start with a three-hour plank overnight. Instead, I gradually increased my endurance day by day:

  • April 24, 2024 (JBLM, WA. USA): Started with a 5-minute plank
  • August 2024: (Powidz, Poland): Achieved 1-hour plank
  • October 2024: (Black Sea, Constanta, Romania): Achieved 2-hour plank
  • November 12, 2024: (Eiffel Tower, Paris, France): Achieved 2.5-hour plank
  • December 7, 2024: (Powidz Lake, Poland: Reached 3-hour plank

Through this journey, I strengthened not only my body but also my mind and spirit. Planking became my secular spirituality, helping me cultivate self-discipline, focus, and perseverance. Over time, it even influenced my nutrition and sleep habits, reinforcing the holistic nature of H2F.

Click here to see my plank from 5 minutes to 3 hours 

or


Reflections and Recommendations for Your Journey

1.     Assess Your Progress

  • Mental Toughness: Persistence builds resilience.
  • Physical Adaptation: Gradual increases lead to long-term growth.

2.     Refine Your Strategy

  • Environment: Try different surfaces—grass, sand, or hard/soft floors with and without elbow support.
  • Pacing: Break time into smaller, achievable goals.
  • Fuel & Hydration: Eat well and stay hydrated before workouts.

3.     Prepare for Challenges

  • Set Incremental Goals: Increase plank time progressively with goal.
  • Core Strength Training: Add side planks and resistance exercises.
  • Mindfulness & Focus: Control breathing and stay present.
  • Music: Find motivational music to enhance endurance.

4.     Holistic Health Reflection

  • Whether through planking, running, meditation, or challenge yourself in ways that nurture physical, mental, and spiritual well-being.
  • Find joy and fulfillment in your journey.

Final Thoughts

Your journey to holistic health is your own masterpiece. The key is action—self-assess, identify areas for growth, and take meaningful steps toward improvement. The goal is to become not just a Soldier, but a resilient, disciplined, and fulfilled individual. Stay committed and listen to your body. Once you find your rhythm, maintain it, and embrace holistic health readiness as a lifelong pursuit.


Web Template created with Artisteer.