Finding Peace in a Tumultuous World with Spiritual Intelligence

Have you heard of spiritual intelligence?

I did not know there was such a thing.

I knew of emotional intelligence and even took a course on the topic as part of a wellness program through the University of Calgary. But I was not aware of spiritual intelligence.

So, what does this mean? And why should we care about it in relationship to aging well?

From my reading of the text, The Twenty-One Skills of Spiritual Intelligence, the term is defined as:

The ability to behave with wisdom and compassion, while maintaining inner and outer peace, regardless of the situation.[1]

Wow, that is a lofty goal and I am not there yet!

I have yet to maintain inner and outer peace when my brother-in-law is spouting off his right-wing politics. Hmmm, but then it comes back to Mel Robbin’s book, ‘Let Them’. The premise is:  stop giving away your power by trying to control people, and situations by letting others do what they are going to do, and ‘let you’ make a choice on what you want to do. For example, in this situation don’t engage and walk away.

The idea is to stop wasting energy on things you can’t control.

I like saying to my myself when dealing with difficult people, ‘Let Go, and Let God’. I can’t stop bad behavior, but I can control my reaction to it. I feel the feeling, pause… and then if possible, remove myself from the situation. I do not know if that is the spiritually intelligent response, but I have found it useful instead of saying something I would regret.

The author goes on to say that,

Spiritual intelligence, as distinct from both spirituality and religion, is a set of skills we develop over time, with practice. It can be developed either within or independent of a religious belief or tradition.[2]

It is important to stress that spirituality does not necessarily include religious practice. It can be, but the thinking is to relate to something bigger than your self.

Why is it important to strive for spiritual intelligence to age well?

It turns out from clinical research reported in the book, The Awakened Brain, by Lisa Miller, that we have an innate ability to be spiritual, but we need awareness and the ability to put this intelligence into practice to prevent mental health issues. (Chronic stress, depression and anxiety)

As we age, we may encounter life stresses that can put pressure on our mental health. Research has shown that these factors are related to the risk of depression but do not necessarily cause depression:

• Medical conditions such as stroke or cancer
• A personal or family history of depression
• Stress, including caregiver stress
• Sleep problems
• Social isolation and loneliness
• Lack of exercise or physical activity
• Functional limitations that make engaging in activities of daily living difficult
• Alcohol use disorder — included in substance-induced depressive disorder.[3]

 

I find it fascinating that developing your spiritual intelligence can help strengthen your immune system, reduce stress and help with depression and anxiety. Dr Miller’s study into preventing depression at Colombia University showed through MRI’s of different participants’ brains that those that reported religion or spirituality of high personal importance, had thicker and stronger brain regions to those areas that weaken and wither in depressed brains.[4]

It is possible with spiritual practice to be able to prevent depression or help with mental health issues. Powerful!

Dr. Miller states that she is a scientist, not a theologian and she doesn’t address the questions of the nature of reality, why we’re here, the existence and guidance of God or a higher power. She studies human development. And was looking for a more effective way than SSRI’s (anti-depressants) to help people who were struggling.

And through her clinical studies found that the high-spiritual brain was healthier and more robust than the low-spiritual brain.

Wow! This made me want to develop my spiritual intelligence.

The World Health Organization reports that 264 million people on the planet are depressed: depression is the third most costly disability worldwide.[6]

The mainstay treatments for depression – psychotherapy and antidepressant medications such as SSRIs provide some help to people, but for others have had disappointing results. Only half of treated patients see a disappearance of symptoms within a year of intervention… And the positive effects that are gained through medication are not enduring- when we stop taking the drugs, depression or anxiety often returns.[7]

That is a startling statistic! And to me this provides evidence that we need to pay attention and develop our spiritual intelligence.

Ways to Develop Spiritual Intelligence

• Practice mindfulness, meditation, or prayer to cultivate inner awareness.
• Reflect regularly on your values, life direction, and moments of insight or grace.
• Serve others—compassionate action deepens SQ.
• Read spiritual or philosophical texts from various traditions.
• Engage in deep conversations about purpose, legacy, and what truly matters.

So why does it work? What are the health benefits?

🌿 1. Mindfulness Meditation

Health Benefits:

• Lowers cortisol (stress hormone)
• Reduces anxiety and depression
• Improves sleep and concentration
• Supports cardiovascular and immune function.

How to Practice:

• Sit quietly and focus on your breath.
• Observe your thoughts non-judgmentally.
• Start with 5–10 minutes daily and increase over time.

🕯️ 2. Prayer or Contemplation

Health Benefits:

• Enhances mood and reduces feelings of isolation
• Strengthens emotional resilience in chronic illness
• Encourages a sense of hope and trust.

How to Practice:

• Speak or reflect silently to a higher power, the universe, or your deeper self.
• Use structured prayers or spontaneous words from the heart.
• Try gratitude-based prayer or loving-kindness prayer.

✨ 3. Gratitude Journaling

Health Benefits:

• Improves mood and reduces depressive symptoms
• Strengthens immune system
• Enhances sleep quality.

How to Practice:

• Each day, write down 3–5 things you’re grateful for.
• Include both small and large blessings.
• Reflect on why they matter to you.

🌌 4. Nature Connection / Walking Meditation

Health Benefits:

• Lowers blood pressure and heart rate
• Reduces symptoms of anxiety and depression
• Enhances feelings of awe, which boosts well-being.

How to Practice:

• Walk slowly in a natural setting.
• Focus on the sights, sounds, smells, and sensations.
• Leave your phone behind and engage all your senses.

🔥 5. Breathwork / Sacred Breathing

Health Benefits:

• Reduces panic and anxiety symptoms
• Balances the nervous system
• Improves energy and clarity.

How to Practice:

• Try box breathing (inhale–hold–exhale–hold, 4 counts each).
• Use breath as a tool to release tension or connect spiritually.

📿 6. Chanting, Mantras, or Sacred Music

Health Benefits:

• Activates the vagus nerve, calming the body
• Elevates mood and emotional regulation
• Strengthens a sense of sacred presence

How to Practice:

• Repeat a spiritual phrase (e.g., “peace,” “shalom,” “Om”).
• Use music or chants from your tradition or a global one that resonates.

💗 7. Acts of Service (Seva)

Health Benefits:

• Reduces depression and loneliness
• Boosts life satisfaction and self-esteem
• Promotes longevity

How to Practice:

• Volunteer your time or energy to help others.
• Offer support anonymously or without seeking credit.
• Reflect on the interconnectedness of all beings.

🧘 8. Spiritual Reflection / Journaling

Health Benefits:

• Increases clarity, self-acceptance, and emotional processing
• Helps process trauma and find meaning in adversity
• Supports long-term well-being

How to Practice:

• Ask yourself: “What gives my life meaning today?” or “What is my soul trying to tell me?”
• Use prompts from spiritual traditions or inner inquiry.

Combine Practices for Greater Impact

You don’t need to do them all. Even one or two daily practices can be life-changing. Many people benefit from a morning ritual (meditation + journaling) and an evening ritual (prayer + gratitude + breathwork before bed).

For myself, I try to do 10 minutes of breathing with an app before bedtime. And in the morning, I write in my journal thoughts and feeling that come up along with 3 things that I am grateful for, my intent for the day, and what I am letting go of. The biggest thing though, to feel connected to something bigger than myself, is getting out in nature (or just outside in the city) for a walk. It gets me out of my head and I feel good moving, seeing the flowers in the garden, and hearing the birds sing, i.e. connecting with my senses.

All of this is food for thought. Time is so fleeting and I wanted to share with you some of the investigations I have been doing. Keep smiling and enjoy the ride!

As always, your friend,

 

[1] Wigglesworth Cindy, 2014, The Twenty-One Skills of Spiritual Intelligence

[2] Op. Cit.

[3] Retrieved from https://www.nia.nih.gov/health/mental-and-emotional-health/depression-and-older-adults

[4] Miller Lisa, The Awakened Brain

[5] Wigglesworth Cindy, 2014, The Twenty-One Skills of Spiritual Intelligence

[6] Miller Lisa, The Awakened Brain

[7] Op. Cit.