Building a Stronger Spiritual Life: 21 Research-Based Practices…

Tuesday, May 7, 2024. Science suggests that religious and spiritual couples requires a different, albeit science-based approach in therapy. In other words, the rest of us are on our own…LOL

In our fast-paced, materialistic world, nurturing the soul can be a challenge.

For my clients preoccupied with such concerns, here are 21 practical suggestions for building a stronger spiritual life, backed by research and designed to be inclusive of all faith backgrounds…

Flow Like a River: Just as a river flows, let blessings flow through you to others. Research shows that acts of kindness and generosity can improve well-being and create a sense of purpose.

Recognize Blessings: Practice gratitude by identifying daily blessings from various sources, including family, friends, and even strangers. Studies suggest that gratitude can improve mental health and overall life satisfaction.

Speak Words of Blessing: Use uplifting language to bless others, as it can strengthen relationships and enhance emotional well-being. Research indicates that positive words and affirmations can boost mood and reduce stress.

Engage in Shared Prayer: Increase your prayer time by praying with others, which can deepen spiritual connections and provide social support. Studies show that communal prayer can improve mental health and overall life satisfaction.

Take a Step of Faith: Trust in a higher power and take leaps of faith, even when things seem uncertain. Research suggests that faith can provide comfort and resilience in challenging times.

Restore Faith in Others: Extend kindness and support to those in need, which can cultivate a sense of purpose and strengthen your own faith.

Practice Gratitude: Start and end each day with a prayer of gratitude, even in difficult times. Studies suggest that gratitude can improve mental health and overall life satisfaction.

Find a Spiritual Partner: Connect with someone who shares your spiritual journey to study and reflect together. Research shows that spiritual companionship can enhance spiritual growth and provide emotional support.

Serve the Community: Look for ways to serve others without expecting anything in return. Research indicates that acts of service can improve mental health and overall life satisfaction.

Cultivate Solitude: Spend time alone in quiet reflection to deepen your spiritual connection. Research suggests that solitude can improve self-awareness and emotional well-being.

Fast and Pray: Combine prayer with fasting for a deeper spiritual experience. Research suggests that fasting can enhance spiritual awareness and focus.

Surrender Worries: Trust in a higher power to handle your worries. Studies show that faith can reduce anxiety and improve overall well-being.

Spread Love: Show kindness and love to everyone you meet, as it can uplift spirits and create a positive impact. Research indicates that acts of kindness can improve mental health and overall life satisfaction.

Prioritize Family: Recognize the importance of family and strive to create loving and supportive relationships. Research shows that strong family bonds can improve emotional well-being and life satisfaction.

Strive for Excellence: Do your best in everything you do, as it can enhance your sense of purpose and achievement. Research suggests that striving for excellence can improve motivation and well-being.

Use Your Gifts: Identify and utilize your unique talents and gifts. Research indicates that using your strengths can improve overall well-being and life satisfaction.

Meditate on Scripture: Reflect on sacred texts and verses for guidance and inspiration. Research suggests that meditation can improve focus and mental clarity.

Be Reliable: Keep your commitments and follow through on your promises. Research shows that reliability can enhance trust and strengthen relationships.

Be a Blessing: Start each day with a prayer to be a blessing to others. Pay attention to opportunities to help and uplift those around you.

Connect with Nature: Spend time in nature to appreciate the beauty of creation. Research suggests that nature exposure can improve mood and reduce stress.

Choose Positivity: In every situation, choose joy, love, forgiveness, and growth. Research indicates that positive thinking can improve resilience and overall well-being.

If you’re religious, or if spirituality is an organizing principle in your life, these practices will encourage a stronger spiritual life that nourishes your soul and uplifts those around you.

Here’s the science behind it…

Here are some real studies that support the practices mentioned in the article:

Flow Like a River:

Stavrova, O., & Luhmann, M. (2016). Social connectedness as a source and consequence of meaning in life. Journal of Positive Psychology, 11(5), 470-479.

Recognize Blessings:

Wood, A. M., Joseph, S., & Maltby, J. (2008). Gratitude uniquely predicts satisfaction with life: Incremental validity above the domains and facets of the Five Factor Model. Personality and Individual Differences, 45(1), 49-54.

Speak Words of Blessing:

Lambert, N. M., Fincham, F. D., & Stillman, T. F. (2012). Gratitude and depressive symptoms: The role of positive reframing and positive emotion. Cognition and Emotion, 26(4), 615-633.

Engage in Shared Prayer:

Masters, K. S., Spielmans, G. I., & Goodson, J. T. (2006). Are there demonstrable effects of distant intercessory prayer? A meta-analytic review. Annals of Behavioral Medicine, 32(1), 21-26.

Take a Step of Faith:

Exline, J. J., & Rose, E. (2013). Religious and spiritual struggles. Handbook of the Psychology of Religion and Spirituality, 380-398.

Restore Faith in Others:

Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66-77.

Practice Gratitude:

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377.

Find a Spiritual Partner:

King, P. E., & Boyatzis, C. J. (2004). Exploring adolescent spiritual and religious development: Current and future theoretical and empirical perspectives. Applied Developmental Science, 8(1), 2-6.

Serve the Community:

Hill, P. C., & Pargament, K. I. (2003). Advances in the conceptualization and measurement of religion and spirituality: Implications for physical and mental health research. American Psychologist, 58(1), 64.

Cultivate Solitude:

Long, C. R., & Averill, J. R. (2003). Solitude: An exploration of benefits of being alone. Journal for the Theory of Social Behaviour, 33(1), 21-44.

Fast and Pray:

Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry, 16(3), 129-137.

Surrender Worries:

Ellison, C. G., & Fan, D. (2008). Daily spiritual experiences and psychological well-being among US adults. Social Indicators Research, 88(2), 247-271.

Spread Love:

Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66-77.

Prioritize Family:

Repetti, R. L., Taylor, S. E., & Seeman, T. E. (2002). Risky families: Family social environments and the mental and physical health of offspring. Psychological Bulletin, 128(2), 330.

Strive for Excellence:

Elliot, A. J., & Dweck, C. S. (2007). Handbook of competence and motivation. Guilford Press.

Use Your Gifts:

Clifton, D. O., & Harter, J. K. (2003). Investing in strengths. Positive organizational scholarship: Foundations of a new discipline, 111-121.

Meditate on Scripture:

Brefczynski-Lewis, J. A., Lutz, A., Schaefer, H. S., Levinson, D. B., & Davidson, R. J. (2007). Neural correlates of attentional expertise in long-term meditation practitioners. Proceedings of the National Academy of Sciences, 104(27), 11483-11488.

Be Reliable:

Fehr, B., & Russell, J. A. (1991). The concept of love viewed from a prototype perspective. Journal of Personality and Social Psychology, 60(3), 425.

Be a Blessing:

Otake, K., Shimai, S., Tanaka-Matsumi, J., Otsui, K., & Fredrickson, B. L. (2006). Happy people become happier through kindness: A counting kindnesses intervention. Journal of Happiness Studies, 7(3), 361-375.

Connect with Nature:

Kaplan, R. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of environmental psychology, 15(3), 169-182.

Choose Positivity:

Seligman, M. E., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5.

Enough said. Be Well, Stay Kind, and Godspeed.