Harmonising mindfulness and spirituality to enhance mental wellbeing

Mindfulness and spirituality, while distinct topics, are often interconnected, and both are closely related to general physical and psychological wellbeing. Both mindfulness practices and spirituality have been found to be beneficial to your wellbeing in many different contexts, including in psychotherapy practices, the workplace, and in the context of mental and physical health.

The link between mindfulness, spirituality and mental wellbeing

Mental wellbeing has increasingly become a priority for many people and organisations globally in recent years. It is something that affects individuals, social relationships, and communities, and as such, it is vital to explore factors that promote mental wellbeing. According to the World Health Organisation (Jnaneswar & Sulphey, 2021), mental wellbeing is “a state which allows individuals to realise their abilities, cope with the normal stresses of life, work productively and fruitfully and make a contribution to their community.” Mental wellbeing is determined by life satisfaction and happiness, as well as psychological functioning (Jnaneswar & Sulphey, 2021). Both mindfulness and spirituality have been associated with improved mental wellbeing when practiced separately and when combined.

Spirituality

Spirituality is a concept that is difficult to define and has only relatively recently received attention in psychological research. Spirituality is distinct from religion as it is not connected to any institution and does focus on a specified belief system (Lord, 2017). It is more personal and focused on an individual’s private experiences (Lord, 2017). It involves an emphasis on a purpose to life, faith in the unknown, hope and transcendence, and is defined by the way in which an individual incorporates these beliefs into their understanding of existence, the universe, and their morals (Lima, Garrett, Machado, Vilaça & Pereira, 2020; Lord, 2017). Spirituality is also broadly connected to how individual’s find meaning in their lives (Lord, 2017). For many people, it’s about connection to others and to a higher power. Generally, spirituality is defined as more subjective than religiosity given the focus on an individual’s own spiritual journey (Temme & Kopak, 2016).

Spirituality has been found to improve mental wellbeing in many different contexts and can be beneficial in the recovery of both mental and physical health. It has been linked to improvements in wellbeing in the therapeutic context, in recovery from mental health issues such as substance use disorder, coping with diseases such as Alzheimer’s disease and cancer, and even in the workplace (Jnaneswar & Sulphey, 2021; Leigh, Bowen & Marlatt, 2005; Lima et al., 2020; Lord, 2017; Park & Carney, 2018; Temme & Kopak, 2016).

Mindfulness

Although mindfulness has its origins in Buddhism, it has become a much more secular practice within psychology (Carmody, Reed, Kristeller & Merriam, 2008). Mindfulness involves paying effortful attention to the present moment experience in as non-judgmental a manner as possible. Kabat-Zinn (1994), who developed a secular mindfulness programme called mindfulness-based stress reduction (MBSR), defined mindfulness as ““paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

In practicing mindfulness, people are taught to pay attention to thoughts, emotions, feelings and sensations that occur in the moment, without reacting negatively to these things (Carmody et al., 2008). In one example of mindfulness practice, a breathing exercise, participants are told to note any thoughts or emotions that disrupt this focus and then continue to focus on their breathing (Feuille & Pargament, 2015). Mindfulness practices such as this have been increasingly used in therapeutic practice, as well as in contexts such as the workplace.

Mindfulness has also been associated with improved physical and psychological health. It has been found to be effective in reducing pain associated with migraines. It has also been used in the context of psychotherapy and to support people with various mental health disorders (Carmody et al., 2008; Feuille & Pargament, 2015; Lord, 2017). Mindfulness is thought to work by providing participants with greater control over their thoughts and emotions, which reduces their ability to become overwhelmed, and allows them to respond in different ways that are more beneficial to their mental wellbeing (Carmody et al., 2008). Mindfulness is associated with lower stress levels, decreased feelings of depression and anxiety, and improved immune functioning (Park & Carney, 2018).

Mindfulness and spirituality

While mindfulness can be practiced without a spiritual component and spirituality does not necessarily have to include mindfulness practices, there is some overlap between the two concepts. Research has found that together they can have significant effects on physical and mental wellbeing.

One common practice used in both mindfulness and spiritual practices is meditation. While meditation can be practiced secularly, research indicates greater benefits to wellbeing and health when it involves a spiritual component, and even that the practice of secular mindfulness meditation cultivates a greater sense of spirituality (Carmody et al., 2008). The MBSR, a secular programme, has been linked with increased spirituality in participants, which in turn has been associated with reduced psychological distress (Carmody et al., 2008; Temme & Kopak, 2016). Some research has even found that spiritual meditation was associated with improved psychological outcomes compared to secular meditation (Feuille & Pargament, 2015).

These findings all illustrate the significant overlap between spirituality and mindfulness, and highlight their increased utility when combined. They indicate that, wherever possible, incorporating a spiritual component into your mindfulness practices will provide greater physical, mental and emotional benefits.

Practical tips

Here are seven practical ways to incorporate spiritual mindfulness into your daily life:

1. Meditation: Spend time each day in meditation to quiet your mind and connect with your spiritual self. Focus on your breath, a mantra, or a specific spiritual image or concept.

2. Mindful prayer: Incorporate prayer into your daily routine, but approach it mindfully. Instead of reciting rote prayers, take the time to reflect on their meaning and connect with whatever aspect of the divine you choose.

3. Nature connection: Spend time in nature and observe the beauty and wonder of the natural world. Pay careful attention to the interconnectedness of all living beings and the divine presence in every aspect of creation. Nature walks and outdoor meditation can be particularly effective.

4. Journaling: Keep a spiritual journal to record your thoughts, reflections, and insights. Write about your spiritual experiences, questions, and moments of clarity. Journaling can help you track your spiritual growth and gain a deeper understanding of your beliefs.

5. Rituals and ceremonies: Engage in spiritual rituals and ceremonies that resonate with your beliefs. These could include lighting candles, making offerings, or performing acts of service.

6. Mindful eating: Practice mindful eating by savouring each bite and expressing gratitude for the nourishment it provides. Consider the source of your food and the energy it carries. This practice can help you connect with the spiritual aspect of sustenance.

7. Be part of a community: Join a spiritual community or study group that aligns with your beliefs. Engaging in discussions, studying sacred texts, and participating in group rituals can deepen your spiritual practice and provide a sense of belonging.

Remember that spiritual mindfulness is a personal journey, and what works for one person may not work for another. It's essential to find practices that resonate with your beliefs and feel authentic to you.

References

Carmody, J., Reed, G., Kristeller, J., & Merriam, P. (2008). Mindfulness, spirituality, and health-related symptoms. Journal of psychosomatic research, 64(4), 393-403.

Feuille, M., & Pargament, K. (2015). Pain, mindfulness, and spirituality: A randomized controlled trial comparing effects of mindfulness and relaxation on pain-related outcomes in migraineurs. Journal of health psychology, 20(8), 1090-1106.

Jnaneswar, K., & Sulphey, M. M. (2021). Workplace spirituality, self-compassion and mindfulness as antecedents of employee mental wellbeing. South Asian Journal of Business Studies, (ahead-of-print).

Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. New York: Hyperion Books.

Leigh, J., Bowen, S., & Marlatt, G. A. (2005). Spirituality, mindfulness and substance abuse. Addictive behaviors, 30(7), 1335-1341.

Lima, S., Garrett, C., Machado, J. C., Vilaça, M., & Pereira, M. G. (2020). Quality of life in patients with mild Alzheimer disease: the mediator role of mindfulness and spirituality. Aging & Mental Health, 24(12), 2103-2110.

Lord, S. A. (2017). Mindfulness and spirituality in couple therapy: The use of meditative dialogue to help couples develop compassion and empathy for themselves and each other. Australian and New Zealand Journal of Family Therapy, 38(1), 98-114.

Park, C. L., & Carney, L. M. (2018). The supportive roles of spirituality and mindfulness in patients’ cancer journeys. Expert Review of Quality of Life in Cancer Care, 1-3.

Temme, L. J., & Kopak, A. M. (2016). Maximizing recovery through the promotion of mindfulness and spirituality. Journal of Religion & Spirituality in Social Work: Social Thought, 35(1-2), 41-56.