Cultivating Your Spiritual Health

LO 3 Describe three ways you can develop your spiritual health.

Cultivating your spiritual side takes hard work, similar to the work it takes to become physically fit. Ways to
develop your spiritual health include tuning in, training your body, expanding your mind, and reaching out.
Cultivating spirituality means bringing enhanced focus and mindfulness to all that we do so that we
acknowledge, respect, and develop the connections between different aspects of our lives.

Tune in to Yourself and Your Surroundings

Focusing on your spiritual health has been likened to tuning in on a radio: Inner wisdom is perpetually available
to us, but if we fail to tune our “receiver,” we won’t be able to hear it through all the “static” of daily life.
Fortunately, four ancient practices still in use today can help you tune in: contemplation (studying), mindfulness
(observing), meditation (quieting), and prayer (communing with the divine). These practices have their roots in
yoga, traditional Chinese medicine, and Ayurveda.

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Contemplation

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In a dictionary, the word contemplation means a study of something—whether a candle flame or a theory of
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quantum mechanics. In the domain of spirituality, contemplation refers to concentrating the mind on a
spiritual or ethical question or subject, a view of the natural world, or an icon or other image representative of
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divinity. Most religious and spiritual traditions advocate engaging in the contemplation of gratitude, forgiveness,
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and unconditional love.

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When practicing contemplation, it can be helpful to keep a journal to record any insights that arise, and
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journaling itself can be a form of contemplation. For example, you might want to make a list of 20 things in your
life you are grateful for or write a letter of forgiveness for yourself or a loved one. You might also use your
journal to record inspirational quotations that you encounter in your readings. Journaling can fill a larger role in
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spiritual health and development by providing a sense of overall calmness.

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Mindfulness
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A practice of focused, nonjudgmental observation, mindfulness is the ability to be fully present in the moment
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(Figure 2 ). Being “tuned in” could mean being fully present while listening to a mournful song, feeling
incredibly happy to have great friends around you, or just enjoying a morning cup of coffee. In any case,
mindfulness is an awareness of present-moment reality—a holistic sensation of being totally involved in the
moment rather than focused on some worry or being on “autopilot.”26

Figure 2 Qualities of Mindfulness

Source: M. Greenberg, “Nine Essential Qualities of Mindfulness,” Psychology Today, February 22, 2012, www.psychologytoday.com/
blog/the-mindful-self-express/201202/nine-essential-qualities-mindfulness.

The range of opportunities to practice mindfulness is as infinite as the moments of our lives. Living mindfully
means allowing ourselves to be present in the current moment—to be wholly aware of what we are feeling in
each moment.27 For instance, the next time you are going to eat an orange, pay attention! What does it feel like
to pierce the skin? How does it smell as you peel it? What does the rind really look like?

WHAT DO YOU THINK?

Why do you think mindfulness practices are gaining more recognition?

What are benefits of mindfulness?

In today’s fast-paced, multitasking world, do you think it is challenging to practice
mindfulness on a regular basis?

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Pursuing almost any endeavor that requires close concentration can help you develop mindfulness. Even
household activities such as cooking or cleaning can foster mindfulness—as long as you pay attention while you
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do them!
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In this era of global environmental concerns, we can also cultivate mindfulness by paying attention to how our
choices affect our world. Mindfulness of our environment calls on us to examine our values and behaviors as we
share our Earth with all living creatures every moment of each day. It includes having a shared sense of
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responsibility for improving the world for future generations. See the Health Headlines box for more
information about developing environmental mindfulness.
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HEALTH HEADLINES
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DEVELOPING ENVIRONMENTAL MINDFULNESS

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We know that the earth’s oil reserves won’t last forever, yet in 2013 many U.S. automakers saw a
continued increase in sales of large pickups and sport utility vehicles (SUVs). General Motors
reported their sales of pickups increased 15 percent and SUVs 29 percent. Chrysler and Ford Motor
Company also reported significant increases in their heavy-duty pickups and large SUVs. We know
that beef production releases gobs of greenhouse gases, yet Americans consume nearly 26 billion
pounds of beef annually. Why do we make such choices? We want to “go green,” so what’s in our
way? A 2015 Gallup poll suggested that concern for environmental issues is actually decreasing.

If the environmental movement seems to be running out of steam, many activists say that it’s due to
an overemphasis on our external choices, whereas the real challenge is to change our state of mind.
They argue that until we confront the mental habits and identities that fuel our consumption
patterns, meaningful change won’t happen. In short, they advocate mindfulness. Spiritual growth is
driven by questions about our place in our community and society—this includes thinking about our
contributions to the quality of our environment. Perhaps a collective focus on spiritual intelligence
can lead to significant environmental improvements. So how do we cultivate environmental
mindfulness? Environmentalist and Zen Master Thich Nhat Hanh, in an article for the United Nations,
 suggests that we begin to see ourselves as part of Earth, rather than separate from it, saying: “When
we breathe with mindfulness, we can experience our interbeing with the Earth’s delicate
atmosphere, with all the plants, and even with the sun, whose light makes possible the miracle of
photosynthesis. With every breath we can experience communion. With every breath we can savor
the wonders of life.”

To be mindfully green requires us to ask ourselves some tough questions, such as What is my
fair share? and How much do I really need?

Sources: J. R. Healey, C. Woodyard, and F. Meier, “Detroit’s August Sales Lead the Way, Pickups and SUVs Lead the
Way,” USAToday, September 4, 2013, www.usatoday.com/story/money/cars/2013/09/04/general-motors-gm-ford-
chrysler-detroit-sales-august/2760795/; U.S. Department of Agriculture, Economics Research Service, “Statistics and
Information,” October 31, 2013, www.ers.usda.gov/topics/animal-products/cattle-beef/statistics-information.aspx; Jeffrey
M. Jones, “In U.S., Concern About Environmental Threats Eases,”Gallup, March 25, 2015, Available at www.gallup.com/
poll/182105/concern-environmental-threats-eases.aspx?

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utm_source=Politics&utm_medium=newsfeed&utm_campaign=tiles; Thich Nhat Hanh, “Falling in Love with the Earth,”
UN Climate Change Newsroom, July 14, 2014, http://newsroom.unfccc. int/1758.aspx.

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Meditation
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Meditation is a practice of cultivating a still or quiet mind. Although the precise details vary with different
schools of meditation, the fundamental task is the same: to quiet the mind’s noise (variously referred to as
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“chatter,” “static,” or “monkey mind”).

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Why would you want to cultivate stillness? For thousands of years, human beings of different cultures and
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traditions have found that achieving periods of meditative stillness each day enhances their spiritual health.
Today, researchers are beginning to discover why. The NCCIH reports that researchers using brain-scanning
techniques found experienced meditators show a significantly increased level of empathy—the ability to
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understand and share another person’s experience.28 Similar research has shown that participants who practiced
a specific form of meditation, known as compassion-meditation, further increased their levels of compassion
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toward others.29 Studies also suggest that meditation improves the brain’s ability to process information;
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reduces stress, anxiety, and depression; reduces insomnia; improves concentration; and decreases blood
pressure.30
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Even the most mundane activities—such as peeling and eating an orange—can have spiritual value if done
mindfully.
The physiological processes that produce these effects are only partially understood. One theory suggests
meditation works by reducing the body’s stress response. By practicing deep, calm contemplation, people who
meditate seem to promote activity in the body’s systems, leading to a sense of peacefulness and subjective well-
being as well as to physical relaxation that may slow breathing, lower blood pressure, improve sleep, and reduce
symptoms of digestive problems.31

New research has shown actual differences in the brain structures of experienced meditators compared to those
with no history of meditation.32 Other studies have shown meditation to boost gray-matter density in parts of
the brain critical to learning and memory and improved psychological and emotional health, compassion, and
introspection.33 At the same time, meditation may decrease gray-matter areas of the brain known to play a key
role in anxiety and stress.34

So how do you meditate? Detailed instructions are beyond the scope of this text, but most teachers suggest
beginning by sitting in a quiet place with low lighting where you won’t be interrupted. Many advocate assuming
a “full lotus” position, with legs bent fully at the knees, each ankle over the opposite knee. If this is impossible or
uncomfortable, you may want to assume a modified lotus position, with your legs simply crossed in front of you.
Rest your hands on your knees, palms upward. Beginners usually find it easier to meditate with the eyes closed.

Once you’re in position, it’s time to start emptying your mind. The various schools of meditation teach different
methods to achieve this. Some options include:

Mantra meditation. Focus on a mantra, a single word such as Om, Amen, Love, or God, and repeat this word

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silently. When a distracting thought arises, simply set it aside. It may help to imagine the thought as a leaf,

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and visualize placing it on a gently flowing stream. Do not fault yourself for becoming distracted. Simply
notice the thought, release it, and return to your mantra.
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Breath meditation. Count each breath: Pay attention to each inhalation, the brief pause that follows, and the
exhalation. Together, these equal one breath. When you have counted 10 breaths, return to one. As with
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mantra meditation, release distractions as they arise, and return to following the breath.
Color meditation. When your eyes are closed, you may perceive a field of color, such as a deep, restful blue.
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Focus on this color. Treat distractions as in other forms of meditation.

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Candle meditation. With your eyes open, focus on the flame of a candle. Allow your eyes to soften as you
meditate on this object. Treat distractions as in the other forms of meditation.
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After several minutes of meditation, and with practice, you may come to experience a sensation sometimes
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described as “dropping down,” in which you feel yourself release into the meditation. In this state, which can be
likened to a wakeful sleep, distracting thoughts are far less likely to arise, and yet you may receive surprising
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insights.
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Initially, try meditating for just 10–20 minutes, once or twice a day. In time, you can increase your sessions to 30
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minutes or more. As you meditate for longer periods, you will likely find yourself feeling more rested and less
stressed, and you may begin to experience the increased levels of empathy recorded among expert meditators.

Prayer
In prayer , an individual focuses the mind in communication with a transcendent Presence. For many, prayer
offers a sense of comfort, a sense that we are not alone. It can be the means of expressing concern for others, for
admission of transgressions, for seeking forgiveness, and for renewing hope and purpose. Focusing on the things
we are grateful for can move people to look to the future with hope and give them the strength to get through
the most challenging times. Research has shown that spiritual practices such as prayer can increase the ability to
cope and decrease depressive symptoms among individuals diagnosed with chronic conditions.35

DID YOU KNOW?

 According to a national survey, 79  percent of Americans have ever prayed for healing for
themselves and 87 percent have prayed for healing for others.

Source: J. Levin, “Prevalence and Religious Predictors of Healing Prayer Use in the USA: Findings from the Baylor
Religion Survey,” Journal of Religion and Health, Published online April 13, 2016, at http://link.springer.com/article/
10.1007/s10943-016-0240-9.

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Train Your Body ut
For thousands of years, in regions throughout the world, spiritual seekers have pursued transcendence through
physical means. One of the foremost examples is the practice of yoga . Although many in the West tend to
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picture yoga as having to do with a number of physical postures and some controlled breathing, more traditional
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forms tend to also emphasize chanting, meditation, and other techniques believed to encourage unity with the
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Atman, or spiritual life principle of the universe.

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31 MILLION U.S. adults have practiced YOGA and 21 million have practiced yoga in the past 12
months. Of these, 18- to 29-year-olds were most likely to practice yoga.
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If you are interested in exploring yoga, sign up for a class on campus, at your local YMCA, or at a yoga center.
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Choose a form that seems right to you: Some, such as hatha yoga, focus on developing flexibility, deep breathing,
and tranquility, whereas others, such as ashtanga yoga, are fast-paced and demanding and thus more focused on
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developing physical fitness. See Chapter 3 and Chapter 7 for more on various styles of yoga.

The Eastern meditative movement practices of tai chi or qigong can also increase physical activity and mental
focus. With roots in Chinese medicine, both have been shown to have beneficial effects on bone health, stress,
cardiopulmonary fitness, mood, balance, and quality of life.36 Recent studies suggest that these practices are
associated with improved physical health such as flexibility and balance, as well as cognitive abilities such as
learning and memory.37 See Chapter 3 for more on tai chi and qigong.
Yoga incorporates a variety of poses (asanas), from energetic to restful. This yoga student is performing a
restful asana known as child’s pose.

If you’re training your body to improve your spiritual health, you don’t necessarily need to take up a formal
practice. Jogging, aerobics, dancing, riding your bike, or any other type of regular physical activity can contribute
to your spiritual health by energizing your body and sharpening your mental focus. In particular, mindfulness
while exercising or engaging in physical pursuits can enhance the physical benefits. To shift a purely physical
workout toward something more spiritual, start by expressing gratitude for your abilities—for your body, your
health, and your wellness; throughout your workout session, be mindful of your breathing.

Expand Your Mind

For many people, psychological counseling is a first step toward improving their spiritual health. Therapy helps
you let go of past hurts, accept your limitations, manage stress and anger, reduce anxiety and depression, and
take control of your life—all steps that can lead to spiritual growth. If you’ve never engaged in therapy, making
the first appointment can feel daunting. Your campus health department can usually help by providing a referral.
It is important to find a therapist who is open to the concepts described in this chapter.

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Another practical way to expand your mind is to study the sacred texts of the world’s major religions and

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spiritual practices. Libraries and bookstores are filled with volumes that explore the diverse approaches humans
take to achieving spiritual fulfillment.
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Finally, you can expand your awareness of different spiritual practices by exploring on-campus meditation or
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service-oriented groups, taking classes in spiritual or religious subjects, attending religious meetings or services,
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attending public lectures, and checking out the websites of various spiritual and religious organizations. In each
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case, you can evaluate the messages and ideas you encounter and decide which practices or beliefs hold
meaning for you.
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Show Up—Take Action

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Altruism , the giving of oneself out of genuine concern for others, is a key aspect of a spiritually healthy
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lifestyle. It’s easy to say you care, but it takes real energy, time, and passion to think beyond the me—to tune into
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and see what others are going through, to advocate for change, and to become a force for “good” and all that is
positive in life. It means instead of so much time spent looking in the mirror and perfecting the next selfie pose
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or taking pictures of our “foodie” exploits, that we look outward more, think more about those who may not
know where their next meal is coming from, and those who are less advantaged; to be less narcissistically turned
inward and focus on being an advocate for making the world a better place for all living things. The following
are just a few steps we can take to be mindful and increase our spiritual health:

Advocate for others, write letters to elected leaders, fight for change and against injustice. Don’t just talk
about it—make a plan and act.
Contemplate a better world and what you can do to lift others up as you work to be a better you.
Live generously, compassionately, and with an openness toward others; give more of yourself.
Listen more, hear more, consciously engage your brain in understanding and working with others.
Take time to pause, to contemplate, to rise—and give a hand up to others.
Turn meaning and things you care most about into action; prioritize and find your purpose.
Think about the positive things you want to be remembered for; make a list and begin.

Researchers have referred to the benefits of volunteering as a “helper’s high,” a specific feeling connected with
helping others.38 About 50 percent of people who participated in one study reported feeling more energetic and
stronger after helping others; many also said they felt more calm and less depressed, with a greater sense of self-
worth.39

Volunteering can be a fun and fulfilling way to broaden your experience, connect with your community,
and focus on your spiritual health.

For more strategies to enhance your spiritual health by reaching out to others, refer to the Making Changes
Today box.

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MAKING CHANGES TODAY

Finding Your Spiritual Side through Service

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Recognizing that we are all part of a greater system with responsibilities to and for others is a key part of
spiritual growth. Volunteering your time and energy is a great way to connect with others and help
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make the world a better place while improving your own health. A good way to get started is by
identifying your own skills and interests first, then finding opportunities that allow you to build on
them.
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If you enjoy spending time with children:

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Organize or participate in an after-school or summertime activity for neighborhood children.

Apply to become a Big Brother or Big Sister and mentor a child who may face significant challenges
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or have poor role models.

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If you enjoy spending time with older adults or enjoy spending time in groups with multiple
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generations:

Offer to help elderly neighbors with lawn care or simple household repairs.
Volunteer at a local retirement community, reading, playing board games, or talking with residents.
If you value being part of the community by meeting different people, you could:
Volunteer with Meals on Wheels, a local soup kitchen, a food bank, or another program that helps
people obtain adequate food.
Volunteer in a neighborhood challenged by poverty, low literacy levels, or a natural disaster. Or
volunteer with an organization such as Habitat for Humanity to build homes or provide other aid to
developing communities.

If you feel strongly in environmental awareness and sustainability, you could:

Participate in a highway, beach, or neighborhood cleanup; restoration of park trails and waterways;
or other environmental preservation projects.
Volunteer at the local humane society.
Join an organization working on a cause such as global warming or hunger, or start one yourself.
 Check out these inspiring examples: Students Against Global Apathy (SAGA), Students for the
Environment (S4E), the National Student Campaign Against Hunger and Homelessness.

To find out more information on service, the following are some online resources:

Locates service opportunities: www.volunteermatch.org

Lists overseas volunteer opportunities: www.projects-abroad.org

Oriented toward students: www.dosomething.org

Competition for money for service projects: http://truehero.org/

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