Ways to Engage with Spiritual Health, Whether or Not You’re Religious
Spirituality Defined
In general, spirituality is the practice of engaging with the soul, supernatural essence, or essential principle of a sentient being (Merriam-Webster, 2023). “Spirituality” derived from Latin words “spiritus” meaning breath, courage, vigor or soul and the word “spirare” meaning to breathe. The following are some of the definitions of spirituality I found the most interesting and inclusive of different experiences.
Psychiatrist, Dr. Maya Spencer offers this definition of spirituality:
Spirituality involves the recognition of a feeling or sense or belief that there is something greater than myself, something more to being human than sensory experience, and that the greater whole of which we are part is cosmic or divine in nature (Spencer, 2012).
Spencer continues to explain that it is knowing that our lives mean more than “mundane” daily tasks to just drive our biological needs.
Krista Teppet, creator of the podcast On Being states that spirituality is about “constantly coming back, looking inward, getting re-centered, and looking beyond ourselves” (Teppet, 2020).
Renowned a social worker and researcher storyteller, Brené Brown defines spirituality as:
Recognizing and celebrating that we are inextricably connected to one another by a power greater than all of us, and that our connection to that power and to one another is grounded in love and belonging (Brown, 2017).
Spirituality Can Include or Not Include Religion
Think of spirituality as an umbrella term. Many people fulfill their spiritual needs through specific religions. The structured beliefs, texts, and guidelines can offer a path for its believers. Often religions are chosen by parent figures who then pass down religious traditions by taking children to services, participating in the community, and celebrating holidays. As you start to consider your spiritual health, it can be helpful to examine your religious beliefs to know why you believe what you believe. If you grew up in a specific religion that you felt harmed by or discriminated against, then I would also recommend finding a safe way to explore those wounds whether with a trusted loved one or a therapist. If you do actively practice a religion, consider how these strategies connect to those customs.
What religion(s) largely influenced my upbringing?
What religious beliefs, values, and customs was I raised to engage in?
How was I taught to view other religions besides my own?
How much do I still align with the religious beliefs of my family of origin? Why?
What ways do I see my religious background showing up in my life today?
What wounds may I have from my religious upbringing?
What strengths have I gained from my religious upbringing?
Spiritual Health & Practice
Spiritual health extends beyond your mental/emotional health; it is more than your thoughts and feelings. It is how you engage with your spirituality in order to maintain wellness, conceptualize the world, and maintain a sense of hope.
Much like physical health, spiritual health requires practice. We shouldn’t expect ourselves to be a pro the first time we try a new sport and we shouldn’t expect ourselves to be strong in our spiritual health without practice either.
Brené Brown states:
Any practice that you engage in . . . on a regular basis, that reminds us of our unbreakable connection to other people and reminds us of something greater, something that’s love, something that’s belonging, something that’s connection can be a spiritual practice (Brown, 2017).
Many religions utilize spiritual practices as a way for practitioners to strengthen connections to their high powers. Sadhana in Sanskrit is a word to describe a disciplined spiritual practice with the goal of transcendence. It is the personal work that someone does on a daily basis to obtain their spiritual potential. This concept has been historically used in Hinduism, Buddhism and Jain religions and is integrated into many yoga practices (Brittanica, 2023).
Listed below are introductions to varying ways that you could engage in increasing your spiritual health through spiritual practice. As spirituality is deeply personal, I welcome you to adapt the practices to whatever ways would best suit your needs, beliefs, and well-being.
Reflect on Your Inner Self/Soul/Spirit
Begin by understanding the ways you may or may not be already engaging with spirituality Consider the following questions as a starting place:
How often do I engage with my spirituality?
What spiritual strengths do I have?
What areas of spiritual growth do I see?
What am I curious about when it comes to spirituality?
What misconceptions, fears, or doubts am I currently facing spiritually?
What spiritual practices do I actively engage in due to my own desire?
What spiritual influences or interests do I currently have?
As you continue your exploration you may wish to keep a journal or find a private space to engage with your thoughts and beliefs. It may be helpful to better define your current beliefs or recognize areas that you may just not know what you believe. Don’t be afraid to not know, embrace the openness you have to discovery in those areas. Here are some example of questions to ask yourself:
What external essence do I believe exists (God, the Universe, a higher power, nature, etc.)? How would you describe it?
Feel free to get as specific as you would like here, are there sounds, colors, lights, genders, physical characteristics that you would use to describe the divine?
What are my beliefs around birth and death?
What guiding values, principles, or standards do I believe all people should follow?
What gives me a sense of hope/resilience in hard times?
What do I believe the meaning of life is (if any)?
How do I explain synchronicities/coincidences/repeated patterns?
What (if anything) do I find to be sacred/divine/transcendent?
What are my beliefs about karma/sin/”bad” deeds?
How do I conceptualize energies/auras/vibrations/frequencies of other living beings?
Try to be as open as you can with yourself and take note of any resistance you may feel while answering specific questions or engaging with specific ideas. Try to pinpoint where this resistance may be coming from, such as differing beliefs from those of your family of origin, fear of what others may think, confusion or uncertainty. Do not be afraid to engage with questions more than once or later on. You can move at your own pace. It makes sense that we do not have all the answers.
Set Spiritual Intentions
Intention is purposeful behavior striving towards a goal (Setiya, 2022). So ask yourself:
What are my spiritual intentions?
What spiritual goals am I striving towards?
What plan (if any) do I have to get there?
What do I think it would feel like to reach my full spiritual potential? How would my life be different than it is now?
When (if ever) have I experienced a spiritual transformation before? How might I go about experiencing another one?
Setting an intention for spirituality can help guide you, especially when you naturally get lost in the weeds or doubts during your spiritual exploration. It can be a way to remind yourself why you are asking big questions.
I also believe it is important to maintain a sense of openness when engaging with spiritual health as spirituality is largely about engaging with the unknown or little known. Setting an intention of being open minded can help you engage with new experiences, interpretations, or ideas that may enhance your spiritual health. Be open to growth as a way to improve your well-being.
Create or Perform Rituals
Engaging in rituals can be another way to participate in regular intentional practice. According to the author of The Power of Ritual: Turning Everyday Activities into Soulful Practices, Casper ter Kuile, “rituals, in my view, are patterned, repeated ways in which we enact the moral emotions of–compassion, gratitude, awe, bliss, empathy, ecstasy” (2020). Ter Kuile breaks ritual creation down into 3 steps:
“set an intention,
pay attention,
and repetition”.
Rituals are a conscious choice to give ourselves the space to engage with our spiritual side. You may find there is room to reframe or adapt your everyday habits into spiritual rituals. The online trend of “romanticizing” is a take on this concept, where you use mindfulness to take in the beauty and awe of mundane tasks.
List some tasks you complete everyday or most days. Select one or two that you think you could try adapting into a spiritual practice. For example, if you chose the act of making morning coffee. You may slowly and carefully scoop the grounds out of the bag and take in the smells of the sweet but bitter beans. You may thank nature and your higher power for the experience. As you sip your coffee, you may set your intention for the day ahead. You could practice giving gratitude for all the people and things that have led you to being able to have your coffee. You hold the warm cup in your hand and list 3 things you are grateful to have in your life today.
Example of Rituals/Daily Practices:
Lighting candles or incense
Smudging sage, palo santo, and other sacred herbs
Reading, reciting, and memorization of religious texts, mantras, or affirmations
Cleansing self with water (showering, bathing, baptism, etc.)
Saying thanks, grace, or a blessing before a meal
Creating and maintaining an altar
Eating or fasting specific foods at specific times
Walking quietly through nature
Journaling before bed
Yoga
Do some research and exploration to open yourself up to new ideas for daily practices. Maybe there are already ones you know of or align with religiously that you just haven’t had a chance to try yet.
Meditate & Pray
Prayer and meditation have been long-time customs of many people as it is a way to engage with spirituality. This is one of my favorite practices because it only requires ourselves and does not have to be time consuming.
If you believe in a specific higher power then prayer can be a more comfortable place to start for you. You may have a knowledge base to tap into already. There are many different types of prayer and many religions offer specific guides and examples that you may choose to research. Look at what your current prayer life looks like, explore areas it could grow or improve to better support your spiritual health.
If you’re feeling lost, try starting with this simple formula for a prayer:
Address to whom you are praying.
Express gratitude for the good things in your life.
Express concerns, struggles, or guilt you are experiencing.
Ask for what you need or express openness to what could improve things.
Conclude with a praise, a religious word, or a thank you.
Meditation does not have to be religious specific, and there are an incredible amount of resources available that offer free guided meditations. According to the Dalai Lama in the Art of Happiness: A Handbook for Living, meditation is being aware of your “natural state of consciousness.” Here’s an article on his advice for how to meditate. Additionally, there are a number of free or affordable resources on guided meditations.
One of my favorite mediations is this Tonglen practice, explained by Pema Chödrön. I also love Dr. Kristin Neff’s meditations for self compassion.
Educate Yourself on Spirituality
At its core, spiritual health is about seeking out new knowledge and wisdom. Go on a spirituality finding quest. Read books, study religious texts, listen to podcasts, do research on spiritual practices that interest and intrigue you. Consider attending classes or spiritual retreats for mentorship, guidance, and teaching. Even if you find spiritual practices you choose not to engage with, it will help you better understand your own beliefs.
I really encourage you to find content that makes you curious about spirituality and thinking more deeply about your experiences and beliefs. There are so many resources and knowledge bases out there, waiting for you to discover them.
Connect With Others
Although a lot of time spiritual practices can feel more comfortable on your own–due to concern about judgments, disagreements, or fear of offending something– as you expand your practice it can be good to connect to others. Spiritual practices as a group can help you build community, experience the connection to the collective, and teach you new ways to grow.
If you are not yet ready to connect with other living people to practice your spirituality, consider ways to connect to those who have come before you. Honor your ancestors or previous practitioners of your specific religion through prayer, journaling, or rituals. You could find ways to connect to historical or religious figures through books or other content. Explore the ways you can honor the cultural and historical sources of your spiritual knowledge–taking the time to understand the significance behind the practices you’ve adopted.
Furthermore, practice compassion for others by donating your time and/or money to important causes that inspire you or make you hopeful. Volunteer on a regular basis about something that you really care about, not just because it would look good on a resume or look good to others.
Examples of ways to connect with others:
Attend local religious services
Go on a spiritual retreat
Attend classes or workshops
Join an online community
Connect with spiritual mentors and teachers
Join or create your own group or gathering space
Volunteer at a local non-profit
Pick up trash in your favorite nature spots
Organize a food or clothing drive
Donate to natural disaster funds
Practice daily acts of kindness by being considerate or offering to help strangers
Remind Yourself of the Bigger Picture
We all have activities, places, or times when we are reminded that we are not alone. If you are having trouble thinking of some, ask yourself these questions:
When do I feel most connected to my spirituality?
I am somewhere where I feel peaceful, whole, quiet, or small (in a good way), where am I? What are the sounds, smells, tastes, feelings, and views?
What activities make me feel like I’m “in the zone”, flowing, where time disappears, or I am completely in tune to the moment?
What type of weather makes me feel most connected to the world and other beings?
Who or what gives me feelings of pure joy?
What makes me forget to be self conscious or ignore potential judgment of others?
When do you feel genuinely curious about life?
Be creative, be joyful, spend time in nature! Find the places and times where your spiritual health has the space to thrive. Cultivate experiences where you can be in tune to your spirituality, no matter how you define it, whether it’s religious or not.