Rest - How to get a 25% increase in happiness.
Hello and thank you for reading this.
Every Thursday I write something on the rotating topics of my four ‘life pillars’; work, rest, play and sustenance.
Today it’s time to write my second post on the topic of ‘rest’.
I’m using these journal posts as a way of exploring and conceptualising what I’ve seen and known to be true in my work as a coach, leader and business owner for the past 25 years.
The aim, to help you to be the ‘waves of positive change’ that we need in this world and to support others, within their leadership, to do so too.
Last time, I discussed the 8 elements of rest; physical, mental, sensory, emotional, social, creative, spiritual and cellular/systemic rest and how we all need rest in one of more of these at some point.
I hope it was useful.
This Time, I will talk on the element of spiritual rest; the act of finding meaning and purpose beyond your daily routine.
Stefan
Are you getting spiritual rest?
In a world driven by ambition and the desire to lead positive change, good people often find themselves at the forefront of great endeavours, striving to uplift others with their vision and compassion.
However, the relentless pursuit of purpose can lead to exhaustion, particularly for those who carry an empathic concern for the well-being of those around them. If you are a highly purposeful individual, you need to recognise and take action to take essential rest.
Recuperation and self-nurturing sustains your energy, creativity, and capacity to make a meaningful impact in your community. By prioritising rest, you not only enhance your own well-being but also empower yourself to continue leading with grace and effectiveness.
Last time, I discussed the 8 elements of rest; we need rest in all of these at some point.
In my coaching practice, I have noticed that spiritual rest is often the least discussed and focused-upon element among my clients. While many are aware of the importance of physical and emotional rest, spiritual rest frequently takes a back seat in their self-care routines.
This oversight can lead to feelings of disconnection, dissatisfaction, and even burnout. In today’s hectic world, achieving balance requires more than just a pause from your work, at home and in work itself, and requires you to nurture your spiritual well-being.
Understanding Spiritual Rest
Spiritual rest is fundamentally about rejuvenating our inner selves. It allows us to reconnect with our core beliefs, values, and the world around us. When we lack spiritual rest, we may feel disconnected, unfulfilled, or even lost in our daily lives.
When you are spiritually rested, you have a state of peace and rejuvenation. Spiritual rest is about taking time to pause, reflect, and connect with one's inner self, providing relief from the stresses of daily life.
Spiritual rest is built upon intentional practices that foster spiritual well-being which come from connecting what we do with our hopes and aspirations and clearing our mind of the ‘noise’ which holds us back and keeps us awake at night.
How do you create spiritual rest?
You create it. Or at the very least create space for it to happen. Here are 6 ways to make it happen.
1. Meditation and Mindfulness:
These practices help quiet the mind, relieve stress, and deepen self-awareness. Taking just a few minutes each day to meditate can lead to significant emotional and spiritual rejuvenation.
Regular meditation can reduce stress, anxiety, and depression. It helps quiet the mind, relieve stress, and deepen self-awareness
Marcus Aurelius, the Roman Emperor and Stoic philosopher, said that “The happiness of your life depends on the quality of your thoughts.” and a 2013 study found that participants who completed a digital MBCT program experienced a 58% reduction in anxiety.
Here is a brilliant 20 day introduction to meditation from the fabulous Jay Shetty.
2. Connecting with Nature:
Spending time outdoors can recharge the spirit, allowing us to appreciate the beauty around us and fostering a sense of harmony and belonging.
Nature can offer solace and inspiration, vital for those who endeavor to lead purposeful lives and research suggests that being in nature can lower stress hormones significantly.
The Victorian mountaineer John Muir said, "In every walk with nature one receives far more than he seeks", which for me, highlights the restorative power of nature.
I sometimes coach whilst walking, even over FaceTime, and it brings a significant difference to the experience.
Exercising in nature, bringing it into your home and even taking time to pause on a park bench and watch the world go by, can all be incredibly simple and effective ways to bring deeper connection to the world around you.
And don’t forget; you can combine this connectedness to the purpose of protecting nature itself through organisations like the Hampshire & Isle of Wight Wildlife Trust
3. Journaling:
Writing down thoughts and feelings serves as an outlet for emotional release and self-reflection, guiding us toward spiritual understanding and fulfillment.
Research from the University of Texas revealed that expressive writing can lead to a 50% reduction in the symptoms of anxiety and depression.
Journaling encourages self-reflection, aids emotional healing, and promotes personal growth and the Canadian physician, Gabor Maté states that: “It’s a subtle thing, freedom. It takes effort; it takes attention and focus to not act something like an automaton. Although we do have freedom, we exercise it only when we strive for awareness, when we are conscious not just of the content of the mind but also of the mind itself as a process.’
For me, this highlights how journaling helps to release and understand our feelings.
Here is a blog post I like on the topic of daily journaling.
4. Engaging in a Community:
Being part of a community enhances emotional support and offers a sense of belonging, both essential for spiritual well-being. Strong social ties can bolster mental health significantly and a meta-study covering more than 300,000 participants across all ages revealed that adults get a 50 percent boost in longevity if they have a solid social network
"I don't think a lot of people recognize that our relationships can have a physical impact as well as emotional," said Julianne Holt-Lunstad, an associate psychology professor at Brigham Young University and co-author of the Study and this is part of the reason I announced that I will be running a group coaching programme in February next year.
You can read more here
5. Acts of Service:
Engaging in selfless acts can foster a sense of fulfillment and connection with humanity, reminding us of the importance of compassion and promotes mental health; improving overall well-being.
In a study; Volunteers reported positive impacts on their lives such as enjoyment (this was the case for 89% of respondents), making a difference (for 89%), a sense of achievement (for 88%), and increased social connection (for 87%).
Dan Pearce the community artist said “The next time you want to withhold your help, or your love, or your support for another for whatever the reason, ask yourself a simple question: do the reasons you want to withhold it reflect more on them or on you? And which reasons do you want defining you forevermore?”
For me, there is a great deal of well being that comes from defining your ‘forevermore’ and acting in service of it goes back to connecting with your cause (which I see as a more useful label for purpose) which I recently wrote about when connecting with your limiters, enablers and lessons.
6. Cultivating Gratitude:
Practicing gratitude can shift our perspective, fostering contentment and cultivating a sense of abundance in our lives and significantly enhances well-being and life satisfaction. Individuals who regularly express gratitude tend to experience more positive emotions and fewer negative ones.
Research from the University of California indicates that participants who recorded three things they were grateful for each day saw a 25% increase in happiness over a 10-week period.
Roman philosopher Marcus Tullius Cicero.“Gratitude is not only the greatest of virtues, but the parent of all the others” and in many ways at my deepest and darkest moments, including a breakdown, the act of gratitude has made the greatest difference in my life.
Here is a link to a recent gratitude post I created on linkedin.
Recognising Barriers to Spiritual Rest
Despite the importance of spiritual rest, many individuals encounter obstacles that hinder their efforts to achieve it. Modern distractions, such as technology and the demands of daily life, often take precedence over spiritual pursuits. To overcome these challenges, it is essential to make intentional choices about how we spend our time, carving out dedicated space for spiritual practices in our routines.
Using apps to help us self limit our use of devices can be really helpful as well as creating healthy habits around when we are ‘on’ and when we are ‘off’ is key and applying the 8-8-8 rule can bring signifiant benefits and reduce many of the barriers we place in front of us from getting spiritual rest.
Conclusion
Embracing spiritual rest is essential for achieving balance and well-being in our lives. By incorporating the 5 practices above, we can enhance our spiritual lives and find deeper meaning in our everyday experiences.
As we prioritise spiritual rest, we empower ourselves to lead richer, more fulfilling lives, fostering a sense of connection with ourselves, others, and the world at large.
For me, coaching connects me with whom I am and enables me to connect others with themselves. Fostering a sense of connectedness to wants, hopes and needs and finding calm through the noise to effect change.
If you dont find calm to listen to yourselves; you miss out on yourself.
In the words of the Dalai Lama “We can never obtain peace in the outer world until we make peace with ourselves”.
Want some support?
If you find it challenging to prioritise spiritual rest amidst your busy schedule, consider enlisting the support of a coach who understands its profound significance.
It doesnt have to be me; although - of course - I’d love it to be.
A skilled coach can provide guidance, tools, and accountability, helping you integrate spiritual rest into your daily routine and help you to take vital steps towards nourishing your inner self.
In the act of resting, you empower yourself to continue making a positive impact in the lives of others.
And by embracing the journey of self-care and rejuvenation you create an opportunity that your future self and those you lead will thank you for.
Some questions to help you reflect upon your Spiritual Rest Levels:
To evaluate whether you are getting enough spiritual rest and to identify which elements you should focus on, consider the following questions:
Rate each on a scale of 0-10 (where 10 is high) and identify which ones you do most and which least; you choose what happens next.
Meditation and Mindfulness:
I take time each day to meditate or practice mindfulness ____/10
Connecting with Nature:
I spend time outdoors each week ____/10
Journaling:
I regularly write down my thoughts and feelings ____/10
Engaging in Community:
I connect with others who share my interests and values ____/10
Acts of Service:
I engage in selfless service or volunteering regularly ____/10
Cultivating Gratitude:
I consciously practice gratitude daily ____/10
Reflection:
After answering these questions, take a moment to reflect on which areas you might want to prioritise to improve your spiritual rest. Consider setting aside dedicated time to explore these practices in your weekly routine and approach a coach, to help you, if you have a history of not holding yourself to account for the actions you know will serve you.
Thank you for reading
Stefan
Enjoyed reading this? I’d love to hear from you.
Get in touch - If any of this topic resonated with you and you have something you’d like to share with me or if you’d like to discuss working with me on this topic - stefan@stefanpowell.co.uk works really well for me.
Connect with me on linked in and read my long form posts on the rotating topics of Work, Rest. Play, Sustenance and Love every Thursday
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Book an inquisitive session with me to find out more about what I do and how I do it or run a challenge or thought you have passed me.
For now; thank you
I am…
An executive coach who specialises in helping good people lead great things. Good people care about others, our planet and beauty. Great things are changes for the betterment of society and all that lives within an around it.
It sounds big and fun - it is.
I'm also an endurance racing cyclist and a go. getter.
You can read more about me and what I do; how I work here