Nurturing and developing your spirituality may be just as important as eating a healthy diet, exercising, and buildingstrong relationships. Taking the time to reconnect with what you find meaningful in life and returning to life’s big questions can enhance your own sense of connection with something larger than yourself.

Cultivate empathy and compassion

Empathy is the ability and willingness to fully understand another person’s experience and connect it to your own—for example, rather than seeing an irritable coworker as a nuisance, you may recognize that they are reacting to stress in the workplace. Compassion is the practice of responding to this realization with kindness—because you understand why the coworker is in a bad mood, you respond with extra patience and listen deeply when they complain, rather than snapping back.

Andrew Weil, author of Spontaneous Happiness, describes empathy and compassion as “learnable skills that can bring greater happiness into your life and improve all of your relationships.” They are important to spiritual development, he explains, because they help you get out of self-centered ways of thinking and help you make connections with others. There are many ways to develop your sense of empathy and compassion, including:

• Listening deeply. Let go of assumptions that others feel the way you do, and allow yourself to fully listen to the way they describe their experience. Prioritize what the other person has to say above what you yourself would like to say or gain from a given conversation and just listen.
• Taking others’ perspectives into account. In addition to simply listening to others, open yourself up to imagining what it would be like to be in their shoes. How would you feel if you were in their situation?
• Look for the good. Positivity researcher Barbara Fredrickson recommends boosting compassion by actively considering others’ positive qualities. Encouraging yourself to acknowledge the whole picture of another person will help you see them as a complex, dynamic human who is worthy of kindness and compassion.

Identify (and live by) your beliefs and values

Making a list of your beliefs and values will help you live with intention. This list will be fluid, so recognize that it’s natural to shift and revise your values throughout life. Some of the questions you may ask yourself are:

• What matters most to me?
• What drives my actions?
• What do I believe is right?

If you need help coming up with your values, you might try a value sort activity.

Find a spiritual community and friends

Join a spiritual group, whether that is a church or mosque, meditation center, yoga class, or a local group that meets to discuss spiritual issues. The benefits of social support are well documented, and having a spiritual community to turn to for fellowship can provide a sense of belonging and support.

Practice forgiveness

Letting go of blame is not easy, but the rewards of relinquishing negative feelings are aplenty. To practice forgiveness, Stanford Forgiveness Project director Fred Luskin suggests finding the right perspective—parsing out whether your feelings are coming from the actual experience of someone wronging you, or whether your anger is intensifying as you re-hash the situation. See how those feelings are affecting you, and let go of what is not helpful. Be gentle to yourself as well—you don’t have to re-establish contact with the person who wronged you in order to forgive. As Luskin says, “Forgiveness is for you and no one else.”

Seek transcendence through nature, art, or music

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  Spend time outside. Feeling aconnectedness to nature has been linked to decreased stress, better connections with other people, and a heightened sense ofpurpose and oneness with the world. Take a leisurely walk outside alone or with friends, or work in the garden, soaking in the details: the expansiveness of the sky, the wind moving through the trees.

• Allow yourself to get lost in music you enjoy. Whether it’s listening to an album on your headphones or playing the piano yourself,music can incite feelings of connectedness, purpose, meaning, faith, and hope.  Close your eyes and allow yourself to fully immerse in the listening experience.
• Sit with a piece of art. This could be a painting in a museum, a sculpture in a local park, or even a piece of colorful graffiti—anything that calls out to you. Ask yourself why you are drawn to this particular piece. Do you recognize something about yourself or some universal truth in its colors, shapes, or textures?

Be good to yourself

The nonphysical aspects of spirituality can make it feel as if it is a remote practice, separate from the rest of your life. But this isn’t true—spirituality, just like the other aspects of wellbeing, is profoundly influenced by other factors in your lifestyle.

Exercising regularly and eating a nutrient-rich diet with lots of vegetables and fruits is one way of reminding yourself that you care deeply about this life and this body. Paying attention to what you eat is important, too: according to Jon Kabat Zinn, practicing mindful eating “allows you to drop right into the knowing in ways that are effortless, totally natural, and entirely beyond words and thinking. Such an exercise delivers wakefulness immediately.”

Treating yourself with compassion is just as important as treating others well, says Kristin Neff. “When we experience warm and tender feelings toward ourselves, we are altering our bodies as well as our minds. Rather than feeling worried and anxious, we feel calm, content, trusting, and secure.” The broadening effect of these positive emotions can enhance our sense of curiosity, wonder, and awe—all feelings that contribute to spirituality.

Make contemplative practice a part of your everyday life

The benefits of adopting a contemplative practice—such as meditation, prayer, yoga, or journaling—have widespread effects not just on spirituality, but on physical and emotional health as well.

• Take yoga class or practice chair yoga at work
• Dedicate 15 minutes each day to writing in a journal
• Listen to a guided audio meditation
• Join a spiritual community, such as a church, prayer group, or meditation center to share a contemplative experience with others
• Eat mindfully, savoring and appreciating the food that you have and minimizing distractions during meals
• Set aside time for prayer or reflection each day
• Try a guided body scan
• Watch a nature-guided relaxation video

References

There is a growing body of evidence indicating that spiritual practices are associated with better health and wellbeing for many reasons, including:

Contemplative practice is good for you.

Contemplative practices are activities that guide you to direct your attention to a specific focus—often an inward-looking reflection or concentration on a specific sensation or concept. Many spiritual traditions have a long history of using contemplative practices to increase compassion, empathy, and attention, as well as quiet the mind.

• Meditation can induce feelings of calm and clear-headedness as well as improve concentration and attention. Brain researcher Richard Davidson’s research shows thatmeditation increases the brain’s gray matter density, which can reduce sensitivity to pain, enhance your immune system, help you regulate difficult emotions, and relieve stress. Mindfulness meditation in particular has been proven helpful for people with depression and anxiety, cancer, fibromyalgia, chronic pain, rheumatoid arthritis, type 2 diabetes, chronic fatigue syndrome, and cardiovascular disease.
• Prayer may elicit the relaxation response, along with feelings of hope, gratitude, and compassion—all of which have a positive effect on overall wellbeing. There are several types of prayer, many of which are rooted in the belief that there is a higher power that has some level of influence over your life. This belief can provide a sense of comfort and support in difficult times—a recent study found that clinically depressed adults who believed their prayers were heard by a concerned presence responded much better to treatment than those who did not believe.
• Yoga is a centuries-old spiritual practice that aims to create a sense of union within the practitioner through physical postures, ethical behaviors, and breath expansion. The systematic practice of yoga has been found to reduce inflammation and stress, decrease depression and anxiety, lower blood pressure, and increase feelings of wellbeing.
• Journaling is another, often overlooked, contemplative practice that can help you become more aware of your inner life and feel more connected to your experience and the world around you. Studies show that writing during difficult times may help you find meaning in life’s challenges and become more resilient in the face of obstacles.

A spiritual community can improve your life.

Many spiritual traditions encourage participation in a community. Spiritual fellowship, such as attending church or a meditation group, can be sources of social support which may provide a sense of belonging, security, and community. Strong relationships have been proven to increase wellbeing and bolster life expectancy, which is perhaps why one study found a strong association between church attendance and improved health, mood, and wellbeing.

Spiritual strength can help you overcome hardships.

Dr. Steven Southwick’s book, Resilience: The Science of Mastering Life’s Greatest Challenges, describes how some people overcome  trauma—such as abduction, war, and imprisonment—by seeking comfort in spirituality or religion. He gives examples where spiritual people find ways to “meet the challenge and continue with purposeful lives…they bounce back and carry on.”

Having a strong spiritual outlook may help you find meaning in life’s difficult circumstances. Southwick describes the story of a woman who overcame the post-traumatic stress following an abduction and rape by believing that her trauma “served as a platform for her personal development, forcing her to evaluate her life and gradually change it for the better. She credits her ability to move forward with her life…to her dedication to spirituality.”

The spiritual practice of recognizing the interconnectedness of all life can also help buffer the pain that comes with difficult experiences. Researcher Kristin Neff says that “if we can compassionately remind ourselves in moments of falling down that failure is part of the shared human experience, then that moment becomes one of togetherness rather than isolation. When our troubled, painful experiences are framed by the recognition that countless others have undergone similar hardships, the blow is softened.”

Spiritual people make healthier choices.

Adhering to a particular spiritual tradition may bring an indirect health benefit because many traditions have rules about treating the body with kindness and avoiding unhealthy behaviors. Research shows that perhaps because of these tenets, people who practice a religion or faith tradition are less likely to smoke or drink, commit a crime, or become involved in violent activity, and they are more likely to engage in preventative habits like wearing seatbelts and taking vitamins.

Spirituality may help you live longer.

An exhaustive review that compared spirituality and religiousness to other health interventions found that people with a strong spiritual life had an 18% reduction in mortality. Giancarlo Lucchetti, lead author of the study, calculates that the life-lengthening benefits of spirituality can be compared to eating a high amount of fruits and vegetables or taking blood pressure medication. Although some researchers have suggested that the extent of spirituality’s benefit on health is exaggerated, most researchers agree there is a positive relationship between religious and spiritual practices and better health outcomes.

Forgiveness is good medicine.

Letting go of blame and negative feelings after a hurtful incident is a practice that is reflected by a number of spiritual traditions, including Christianity, Islam, Buddhism, and Judaism. Modern science shows the health benefits of forgiveness are numerous: better immune function, longer lifespan, lowered blood pressure, improved cardiovascular health, and fewer feelings of anger or hurt.
References

Spirituality is a broad concept with room for many perspectives. In general, it includes a sense of connection to something bigger than ourselves, and it typically involves a search for meaning in life. As such, it is a universal human experience—something that touches us all. People may describe a spiritual experience as sacred or transcendent or simply a deep sense of aliveness and interconnectedness.

Some may find that their spiritual life is intricately linked to their association with a church, temple, mosque, or synagogue. Others may pray or find comfort in a personal relationship with God or a higher power. Still others seek meaning through their connections to nature or art. Like your sense of purpose, your personal definition of spirituality may change throughout your life, adapting to your own experiences and relationships.

Spiritual questions

For many, spirituality is connected to large questions about life and identity, such as:

• Am I a good person?
• What is the meaning of my suffering?
• What is my connection to the world around me?
• Do things happen for a reason?
• How can I live my life in the best way possible?

Please share your thoughts on this website so we can improve!

Experts’ definitions of spirituality

• Christina Puchalski, MD, Director of the George Washington Institute for Spirituality and Health, contends that “spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.”
• According to Mario Beauregard and Denyse O’Leary, researchers and authors of The Spiritual Brain, “spirituality means any experience that is thought to bring the experiencer into contact with the divine (in other words, not just any experience that feels meaningful).”
• Nurses Ruth Beckmann Murray and Judith Proctor Zenter write that “the spiritual dimension tries to be in harmony with the universe, and strives for answers about the infinite, and comes into focus when the person faces emotional stress, physical illness, or death.”

Relationship between religion and spirituality

While spirituality may incorporate elements of religion, it is generally a broader concept. Religion and spirituality are not the same thing, nor are they entirely distinct from one another. The best way to understand this is to think of two overlapping circles like this:

• In spirituality, the questions are: where do I personally find meaning, connection, and value?
• In religion, the questions are: what is true and right?

Where the circles overlap is the individual experience, which affects the way you think, feel, and behave.

Spirituality versus emotional health

You will notice as you read on that many practices recommended for cultivating spirituality are similar to those recommended for improving emotional wellbeing. This is because there is a connection between the two—emotional and spiritual wellbeing influence one another and overlap, as do all aspects of wellbeing.

Spirituality is about seeking a meaningful connection with something bigger than yourself, which can result in positive emotions, such as peace, awe, contentment, gratitude, and acceptance.

Emotional health is about cultivating a positive state of mind, which can broaden your outlook to recognize and incorporate a connection to something larger than yourself.

Another way of putting it:

It is hard to find meaning and connection in life if you are ruminating over negative emotions. Likewise, it can be difficult to cultivate positive emotions, such as gratitude and compassion, if you don’t recognize a larger perspective or sense of interconnectedness in the world.

Thus, emotions and spirituality are distinct but linked, deeply integrated with one another.
References