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Wellness Wheel: Spiritual Wellness
Connecting to a Higher Purpose
SELF CAREWELLNESS WHEEL
6/16/20265 min read
Wellness Wheel: Spiritual Wellness
Connecting to a Higher Purpose
Dr. Peggy Swarbrick’s Eight Dimensions of Wellness paradigm addresses whole-being wellness and each week we will choose one dimension to explore. This week we focus on Spiritual Wellness.
Because it's a deeply personal concept, spirituality can mean vastly different things. However, it generally revolves around a few key ideas:
Spirituality vs. Religion
People frequently confuse spirituality with religion, but they serve different needs:
Religion typically involves an organized set of beliefs, sacred texts, traditions, and communities centered around specific doctrines.
Spirituality is more freeform and individual. You do not need to belong to a church, temple, or organized group to be spiritual. It is entirely possible to be "spiritual but not religious", or to combine both practices.
Several central principles that define spirituality:
Interconnectedness: A realization that we are all tied together and that life extends beyond our immediate sensory experiences.
Inner Awareness: Exploring the "inner dimension" of one's mind, emotions, and personal energy to foster calm and self-understanding.
Values and Ethics: Striving to live by principles such as honesty, humility, compassion, and acceptance.
Rather than following strict rules, people express their spirituality in highly diverse ways. Common expressions include:
Mindfulness and Reflection: Engaging in meditation, yoga, or silent contemplation.
Connection with Nature: Finding peace and awe outdoors.
Creativity and Service: Expressing oneself through art, or helping others and showing deep compassion for the world.
Conversations and Reading: Seeking wisdom through philosophy or meaningful discussions about the mysteries of life.
Ultimately, spiritual health is a vital component of overall wellbeing, helping individuals find fulfillment and context in their daily livesSpiritual Wellness involves cultivating a sense of purpose, meaning, and inner peace. We do this by aligning daily actions with personal values and beliefs. Exploring if you feel a connection to something greater, fostering a gratitude practice, and using practices like meditation, mindfulness, or spending time in nature to feel balanced and grounded.
Spirituality is the individual pursuit of meaning, purpose, and a sense of connection to something larger than oneself. It is a highly personal, internal journey that often focuses on inner peace, values, and our relationship with the universe, nature, or a higher power.
Influence on Other Dimensions:
Emotional: Strong spiritual health helps in coping with life's stresses.
Social: Finding a community of like-minded individuals can foster a sense of belonging.
Intellectual: Reflecting on beliefs can broaden your perspective and personal growth.
An imbalance in spiritual wellness can affect overall life satisfaction.
Having a connection to our personal beliefs and traditions or rituals acts as a support to help understand the world around us and where we fit into it all. This also allows us to connect with a network of like-minded people and create more meaning in life. Being connected to an idea that is a little bit bigger than ourselves, like nature and humanity and our values, means that in times of worry or stress we turn to this higher purpose or meaning to get us through tough times, or even just day-to-day stressors. It serves as a reminder for us to question ‘how important is this’ in the big picture of things.
This connection also naturally flows into an ability to express gratitude and appreciation for what we have. And an appreciation for what we can contribute back into the community or into the family.
Having this strong sense of purpose and inner knowing; universal values like compassion and truth; and connection, whether to a higher power, your inner self, humanity, or the universe as a whole gives us the sense that life has significance. That we’re being steered by something bigger than the day-to-day chaos. One does not have to follow a religion to be spiritually healthy. For many people, spiritual health stems from moments of awe, artistic expression, moral clarity, or profound reflection.
Spiritual Wellness brings:
Purpose & Meaning: Exploring what brings you fulfilment and understanding, and what your role in the world is.
Spiritual practices, whether religious or secular, such as prayer, meditation, and reflection, have been linked to decreased anxiety, improved sickness recovery, and increased life satisfaction.
Values & Ethics: Defining and living according to your personal values. Finding out what your core values are in life - what means the most to you or what brings your life meaning. And using this as a north star to guide your actions and thoughts and behaviours.
Connection: Cultivating a sense of connection to self, others, and potentially a higher power or nature.
Gratitude: Focusing on positive life experiences.
To develop a deep spiritual connection, you must practice slowing down, looking inward, and intentionally engaging with the world around you. Because spirituality is highly personal, you can choose the methods that feel most natural to you.
Connect with Yourself (Internal Connection)
Building a relationship with your own mind and heart is the foundation of spirituality.
Start a Daily Meditation: Sit quietly for five minutes every morning. Focus entirely on the sensation of your breath.
Practice Journaling: Write down your unfiltered thoughts, fears, values, and joys. Ask yourself: "What matters most to me today?"
Unplug Routinely: Dedicate 30 minutes a day to silence. Turn off your phone, TV, and computer to sit with your thoughts.
Connect with the Universe and Nature (Transcendent Connection)
Feeling a bond with nature helps remove the feeling of isolation and plugs you into a larger ecosystem.
Walk Without Distractions: Leave your headphones at home. Walk in a park or forest, focusing on the sounds, smells, and textures of the earth.
Watch the Sky: Spend time looking at stars, clouds, or a sunrise. This creates a sense of "awe," which scientifically reduces stress and expands perspective.
Practice Grounding: Walk barefoot on grass or sand. Pay close attention to the physical sensation of the earth supporting your weight.
Connect with Others (Community Connection)
True spiritual connection often manifests in how you treat and interact with the living beings around you.
Practice Deep Listening: When someone speaks, give them your full attention. Do not think about your reply; simply try to understand their experience.
Express Gratitude: Mentally note three things you are grateful for each day, or tell someone explicitly why you appreciate them.
Perform Selfless Acts: Volunteer for a cause you care about, or perform small, random acts of kindness without expecting anything in return.
Key Mindsets for Growth
Developing connection is a habit, not a destination. Keep these principles in mind:
Consistency over Intensity: Five minutes of daily reflection is better than a two-hour session once a month.
Curiosity, Not Judgment: When difficult emotions or thoughts arise, observe them curiously instead of criticizing yourself.
Steps to begin your Spiritual Wellness journey:
Mindfulness & Meditation: Meditation, deep breathing, or silent contemplation, utilising apps or techniques to calm the mind and stay present.
Journalling: Using expressive writing and reflecting on daily experiences and feelings.
Art: Drawing or other creative pursuits to express yourself if writing isn’t your forte. Forming creative rituals that ground and centre you.
Time in Nature: Connecting with the environment to gain perspective - the mountains, the sea, the night sky, allow you to see a bigger picture. Practising awe walks: An intentional mindfulness practice where you walk while actively seeking out moments of wonder, amazement, or vastness in your environment—such as in nature, architecture, or art. It focuses on shifting attention outward, cultivating feelings of gratitude, and reducing stress by noticing small, beautiful details (like a flower) or large, inspiring sights (like a panoramic view).
Spiritual Practice: Engaging in religious activities, prayer, or yoga, if that resonates with you. Consider service to others or causes greater than yourself as a spiritual practice.
Reflective Practices: Spending time exploring your core beliefs and what gives your life meaning. Asking those deep questions: What gives my life meaning? When do I feel most like myself? Will help to define what holds value in your life.
To learn more about the Wellness Wheel and its practical applications, SAMHSA produces a Step-By-Step Guide to Wellness called Creating a Healthier Life.
This guide has helpful resources to help you break down the dimensions of wellness and apply them to your lifestyle. You can use this workbook to more deeply understand the dimensions, to set goals, and develop an action plan for creating lifestyle habits that will strengthen your eight Dimensions of Wellness.
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