In today's fast-paced, hyper-connected and digital-driven world, we are increasing getting disconnected. Besides, widespread stress is visible across the world. This all leads to epidemic like situation as far our mental health and wellness is concerned. The latest studies by the World Health Organization establish that anxiety and depression have increased by 25% globally since the pandemic, which means people are distressed and are badly in need spiritual development.
For spiritual growth we need to undertake inward journey. This very journey surely provides a framework for inner peace, deeper meaning, and intimate connection with others. It helps us to navigate the challenges and obstructions we encounter in our present-day world. It gives us better mental clarity and emotional resilience for a deeper understanding of ourselves and the outer world. Through spiritual development, we can become more self-aware, mindful, compassionate, and empathetic. Besides, we become more focused and determined for taking our journey forward.
Spirituality is unavoidable in the modern age
The modern world also has its own challenges. The use of digital devices and the availability of the internet have left many people emotionally drained and spiritually void. The Digital Wellness Institute has found that the average person spends more than 7 hours each day in front of a screen, which leads to stress and other negative outcomes, including poor mental health.
The competition for material achievements often results in the forgetting that there is no achievement that can satisfy the person as much as love and friendships. A groundbreaking Harvard study over 80 years have revealed that the most important keys to happiness are not money or fame but the quality of relationships and inner satisfaction.
These challenges have mainly been brought about by environmental issues and global crises, which have made people look for meaning and connection in their lives. As the Dalai Lama once said, “The planet does not need more successful people. The planet needs more peacemakers, healers, restorers, storytellers, and lovers. We need more kind-hearted and empathetic people.”
Also Read: Digital Mental Health: A Beacon of Hope in the Mental Health Crisis
5 Essential Steps for Spiritual Development
1. Regular Practice mindfulness-based meditation
Begin with five to ten minutes of silence, observing breath – inhale and exhale first thing when we wake up in the morning. There are thousands of studies conducted every year about mindfulness, which invariable corroborate the earlier findings. There are innumerable benefits of mindfulness-based meditation. For example, a study conducted in 2020 and published in the Journal of Clinical Psychology revealed that people who practice meditation have;
- 40% decrease in anxiety levels
- Improved emotional regulation
- Increased self-awareness
- Improved stress coping skills
The Vietnamese Buddhist monk Thich Nhat Hanh tells us, “Listening – breathing in, I calm body and mind. Listening – breathing out, I smile.”
2. Bring mindfulness into your daily activities
- Practice mindful eating
- Practice walking in silence
- Practice deep listening
- Observe our thoughts without assigning any meaning and judgement
A review of the literature conducted by the University of Massachusetts Medical School established that mindfulness can alleviate chronic pain by 57% and enhance quality of life in other ways.
3. Getting connected with Nature and our environment
We are increasingly getting separated from the natural world by modern life. But studies which have been conducted and published in Environmental Health Perspectives show that sitting in the sun for 20 minutes lowers cortisol, a stress hormone, main culprit for many life style diseases.
- Reduces mental fatigue;
- Enhances mood and vitality;
- Enhances creativity and innovation.
As John Muir said, “In every walk with nature, one receives far more than he seeks.”
4. Develop a Gratitude
Keep a gratitude journal or do grateful reflection whenever we have a free time. According to research from the Greater Good Science Center at UC Berkeley, people who practice gratitude;
- Are happier and more contented in their lives
- Have better relationships with family and friends
- Enjoy better quality of sleep
- Are more emotionally resilient and robust
5. Seek Wisdom and Community
Find out and study the ancient wisdom and spiritual teachings that appeal to you and connect with other like-minded people. A study conducted in 2021 and published in the Journal of Religion and Health showed that people with high levels of spiritual support fare better during the tough times.
Nurturing Your Spiritual Journey
Remember that spiritual growth is not a straight line; it is more like a spiral, where one keeps encountering new levels.
You may also experience;
- Growth spurts which are then followed by lags
- Negative emotions and patterns that were earlier forgotten
- Clearness and stillness – Review of earlier convictions
Practical Tips for Maintaining Your Practice
- Designate an area for spiritual practice
- Setting goals and standards that can be achieved
- Keeping a spiritual journal to document the events of the journey
- Be kind to yourself, and do not try to rush things
- Stay unwrapped and receptive to the world and its possibilities.
Summing up
Embrace the Journey: As Albert Einstein once said,” The most beautiful experience is the mysterious one. It is the fundamental emotion that lies at the root of all true art and all true science.”
Maybe the most significant trip you are going to take is not to a specific location but to the very heart of who you are. There is no one way to be spiritual, there never has been and there never will be.
The only thing that matters is to be genuine, to have interest in the process, and to be gentle with yourself. You will also find, as you move forward on this path, that some of the most spiritual truths are not found in books or teachings, but in the quiet places of the self and in the everyday.
Begin where you are, with what you have, and take the first step today. A thousand miles may seem like a long way to go, but it starts with one conscious breath.
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