When asking people what they think of when they hear the word spirituality, perspectives vary greatly.
Generally speaking, most people see spirituality as a connection to something bigger than themselves, whether it be God, Spirit, nature, or a spiritual practice like yoga. An individual’s personal definition of spirituality may also change throughout life, adapting to their experiences and personal relationships.
However, as the world is facing significant challenges, many people are just looking for ways to lift some pretty hefty mental loads – and adding spirituality may help. This article discusses the psychological, emotional, and physical benefits of building different forms of spirituality into your wellness routine and tips on getting started.
Why Spirituality?
The National Alliance on Mental Illness (NAMI) states that while spirituality helps a person look within and understand themselves, it also incorporates healthy practices for the mind and body – positively influencing mental, physical, and emotional wellbeing. Many practices recommended for cultivating spirituality, such as yoga, are similar to those recommended for improving emotional and physical health. For example, studies continue to show the numerous wellness benefits of yoga, including:
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promoting regular exercise
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improving sleep quality
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decreasing cortisol levels and pro-inflammatory cytokines (which causes inflammation), which help in reducing stress and anxiety
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motivating individuals to reduce smoking and alcohol use
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improving mood due to increased levels of the brain chemical gamma-aminobutyric acid (GABA)
Meditation and Prayer
For some, spirituality involves a form of mindfulness meditation or prayer, and these practices allow the mind to focus and relax. In a recent CNN Health article, Ryan Bremner, an associate professor of psychology at the University of St. Thomas in Minnesota, states, “Prayer and meditation have a lot in common. Both increase mindfulness and prevent excessive worry or anxiety. Rituals, in general, serve a calming function. They distract the mind which might otherwise go down one of those rabbit holes of useless worry, and they give us a sense of influence or control over something that may not be ultimately controllable.” According to one study, meditation has also been shown to increase brain derived neurotrophic factor (BDNF), a protein that promotes the growth of neurons and synapses, which leads to better cognitive health.
How to Add Spiritual Practice Into Your Life
Learn about spirituality
Spirituality can include different practices or spiritual disciplines, including prayer, meditation, chanting, breathing exercises, ceremonies, or rituals. But the search for life’s meaning can take many different paths. Read books, listen to podcasts on the subject, talk to others, listen to your heart, and find what works best for you.
Pray or meditate
During meditation or prayer, we hit the pause button, quiet the mind, and connect with our heart and intuition. According to Stewart Bitkoff, Ed.D., an expert in therapeutic recreation and mental health rehabilitation, you can increase your spiritual development with regular prayer, meditation, or communication with a higher power. Bitkoff adds that spiritual growth is a process that should become a routine and practiced like any other ability.
Remember the mind-body connection
Take care of your physical body to improve your mind. Slowly try to eat better and exercise more. And any form of exercise is beneficial, from taking a simple walk in nature to a fun dance workout at home. But take it at a pace you are comfortable with and be kind to yourself during this process.
Practice gratitude
By beginning and ending the day with thoughts of things you are grateful for, no matter how small, your perspective begins to shift. You start to realize that each day really is a gift. This practice helps create space for positive things to enter your life.
Journal
The benefits of journaling are endless. This practice helps you focus inward, calm the mind, and document your journey and reconnect with the truth of who you are. The deeper you are willing to go in your practice, the more you will get out of it.
Spirituality is not one-size-fits-all and it will look different from one person to the next. Whatever feels right for you is what matters during this process. Adding these spiritual practices into your wellness routine is not only good for the soul, but your body and mind will reap the benefits as well.