Increasing Well-being with These 5 Spiritual Practices, Proven Effective According to Research

Illustration of improving welfare with spiritual exercise (Pexels/Prasanth Inturi)

YOGYAKARTA – Spiritual practice has been carried out thousands of years ago to regulate oneself and is considered to make life more meaningful. Later psychologists studied these practices and tested their effectiveness with regard to well-being.

Although this spiritual practice can be said to be effective. However, how much influence it has on a person's well-being depends on the person's opinion, the activities carried out, and daily lifestyle. A life that integrates with the five spiritual practices below, according to psychological research, is recommended for increasing well-being.

1. Meditation

The practice of meditation refers to a wide range of activities in an effort to focus the mind. For example, we can focus on our breathing, the choice of words becomes more meaningful, and pay attention to our surroundings, such as the movement of light falling on the floor, the sound of birds, the sensation of emotional or physical pain, the kindness of those around us, to the presence of the divine.

Illustration of increasing well-being with spiritual practice (Pexels/ shu lei)

2. Admiration

Dacher Keltner defines awe as the feeling we feel when we are in the presence of a great mystery that transcends our understanding of the world. For example, we may feel awe at the presence of something big, powerful, eternal, or complex. Other people can also fascinate us because of their great virtue, knowledge or skill.

Doing a deliberate 'walk of awe' is one way to understand the vastness of the universe. For example, when you see a flower that has wide petals that do not fall even when blown by strong winds.

3. Forgiveness

Forgiveness refers to the process of letting go of negative emotions, the urge to seek revenge, and avoiding others because of the pain they have caused us. Forgiveness is not necessary to tell others that we forgive them. More importantly, forgiving or forgetting is a way of restoring a relationship.

Citing Psychology Today, Monday, February 27, Everett Worthington uses the acronym REACH (recall, empathy, altruism, choose, and hold) to practice forgiveness as accurately as possible.

Illustration of increasing well-being with spiritual practice (Pexels/ Alexas Fotos)

4. Compassion

Compassion or compassion means 'embracing suffering' and 'suffering together'. That is, in life's challenges everyone can convey good wishes to make peace with 'suffering'. For example “hope you feel safe”, “hope you feel satisfied”, “hope you live comfortably”, and others. The pattern is the same as self-compassion, but the intention is good wishes for yourself.

5. Be grateful

Gratitude means acknowledging the goodness in life and how it comes from sources outside of oneself. One tried and useful practice of gratitude is called "Three Good Things." In this exercise, we pause to enjoy, share, or write about three good things. As part of this, we pause to appreciate and give thanks to the source that makes these good things possible.

Another simple but powerful way to practice gratitude is to keep a journal expressing our appreciation for people who do something that influences us positively or makes us feel good.

These are the five forms of spiritual practice that may have a major impact on well-being. Doing the above, can help you feel more grounded and help you become better.