You can think of spirituality as connecting to anything you consider meaningful and sacred. You can find it in God, in yourself, in other people, in nature, art or kindness. Regardless of what you focus on, spirituality offers many possible benefits, including better mood, less anxiety and depression, and even less pain and illness.

Spirituality can give one:

• reassuring belief in a greater power or being
• sense of purpose and meaning
• focus on your own or universal wisdom
• way of understanding suffering
• connection with others
• reminder of the good in the world

Consider some of the science of religion and spirituality:

• People who meditate have increased activity in a “feel-good” area of ​​the brain
• People with strong religious beliefs recovered faster from heart surgery than people with weaker beliefs
• People who did not attend religious services died significantly younger than those who attended more than once a week

Why the connection between spirituality and health? It appears that spirituality reduces the stress that so often triggers illness.

Spiritual paths

Organized religion

Of course, spirituality is not like medicine – “just take a dose of prayer daily.” But if you’re drawn to organized religion, you can get a boost from more active involvement.

• Join a religious institution. People who regularly attend a house of worship are happier and healthier, research shows. It is probably because of social connection involved. It may also be because religious groups support healthy lifestyle choices, such as reduced smoking and alcohol consumption.
• Pray or focus on your idea of ​​God. You can worship from a prayer book at a specific time each day. Or you can pray from your own heart when you need comfort. Saying a prayer of gratitude can be especially good for your mood.
• Read religious texts. Take some time to reflect on what they mean to you.
• Talk to others who share similar spiritual beliefs and learn from each other.
• Voluntary with a religious group or charity.

Meditation

If more traditional prayers and practices aren’t for you, try meditation. Research shows that meditation not only brings peace, but also helps against anxiety and depression, cancer, chronic pain, asthma, heart disease and high blood pressure.

To get started, you only need a few minutes every day. Later, you might want to work up to 10, 20 or 30 minutes. You can find one of the many meditation options in a book or CD, online or in a class. Or you can try some of the suggestions below. If one doesn’t work, stay calm … and try another.

Types of meditation

• Deep breathing. Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through the nose. Feel your stomach rise. Hold your breath for a moment. Slowly count to four as you exhale, preferably through pursed lips to control your breathing. Your stomach will drop slowly. Repeat a few times.
• Mindfulness meditation. Focus on your breath. Notice everything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.
• Visualization. Close your eyes, relax and imagine a peaceful place, like a forest. Engage all your senses: Hear the crunching leaves, smell the damp earth, feel the breeze.
• Repetition of a mantra. Sit quietly and choose a meaningful or soothing word, expression or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.

Connection with your deepest self

With all the time we spend plugged in, tuned in, or online, it’s easy to become disconnected from our inner selves. Try to find some time each day to think about who you are and want to be in the world. Figuring out what’s really important to you can make daily annoyances and stress feel like less of a burden.

Try some of these paths to your spiritual side:

• Focus on your goals, values ​​and beliefs. What gives you hope, joy and comfort? What do you like the most? How can you make a difference in the world?
• Keep a journal to help you express your deepest thoughts and feelings.
• Read inspiring stories or essays to uncover insights and philosophies that can enrich your life.
• Be open to new experiences. Feed your spirit with nature, music, art or whatever sounds appealing.
• Look at what is good about yourself and others. Notice the sacred in and around you. Sure, there’s plenty of bad stuff, but you’ll find greater peace and joy by focusing on the positive.

Reviewed by Jeff Levin, PhD, Adjunct Professor of Psychiatry and Behavioral Sciences at Duke University Medical Center and author of God, Faith, and Health: Exploring the Spirituality-Healing Connection.