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Spiritual practice is an important method for improving and maintaining mental and physical health. But what is spiritual practice? How can it help me? How do I implement it into my life?

This topic is the second blog in our series about MY SCORECARD, an acronym we use to explain the domains of wellness that we focus on in the NCHPAD MENTOR program. The second letter in MY SCORECARD, Y, stands for “Your spiritual practice.”

What do we mean by “Your spiritual practice?”

First, it’s important to know that for the MENTOR program, “Your spiritual practice” is not associated with religion. It can be part of the spiritual tradition or religion that you practice in life, but it does not have to.

In MENTOR, “Your spiritual practice” means maintaining a strong relationship with yourself and others and realizing the broader purpose of life in relation to the ‘source’ of all forms of life.

Spirituality has more to do with the connection of all things and a deep understanding of our connection to each other.

While there isn’t one specific definition for spiritual wellness, there are terms that are associated with this practice: peace, harmony, compassion, connection to others, purpose and transcendence (something beyond this universe).

The National Wellness Institute defines spiritual well-being as “the search for meaning and purpose in human existence, leading one to strive for a state of harmony with oneself and others while working to balance inner needs with the rest of the world.”

The essential foundation of spirituality is an understanding that everything connects to the whole.

When the life of others becomes more important than your own life, and your level of faith to an outside source gives you reason for hope and optimism, you are gaining a sense of spirituality that connects you to the rest of the world.

How does Spirituality benefit me?

In a 2016 study, Australian researchers conducted a review of 28 studies focusing on spirituality among individuals with spinal cord injury (SCI). This comprehensive review explored how spirituality contributes to the adaptation and resilience of individuals and their family members following SCI.

This review highlighted three key findings that showed the significance of spirituality:

Higher levels of spirituality were associated with improved quality of life, life satisfaction, mental health and resilience for individuals with SCI.
Families and people with SCI would like health professionals to use spirituality in their practice.
The researchers concluded that there is great potential for conducting more research in spirituality to determine how and why this important practice leads to better health outcomes.

Following a recent injury or new diagnosis, engaging in spiritual practice can offer solace to individuals seeking to regain a sense of balance in their lives. For some, the path to recovery may involve spirituality, offering a profound insight into their inner purpose and ultimately fostering a heightened sense of peace and serenity.

How to apply “Your Spiritual Practice” in your daily life

From NCHPAD Director Dr. James Rimmer

Upon awakening every morning, seek out a place in your home where there is stillness and silence and meditate for about 5-15 minutes (start with one minute if five minutes is too long). Make this your daily practice.

While meditating, connect with whomever or whatever is your spiritual source, that is, your understanding of how you arrived into this world.
During your meditation practice, focus on compassionate thoughts for a) family, b) friends and c) those you don’t know who are suffering anywhere in the world.
Use your meditation practice to reach a state of consciousness where you understand how to remove fears, doubts, anxieties and other emotions. Replace them with peace (acceptance of this moment only – no thoughts about the past or future).
Set up your daily mantra (a saying that keeps you grounded in your spiritual practice) to use whenever you fall back into an emotion (fear, anger, jealousy, etc.). For me, it is – “Whatever the present moment contains, accept it as if you had chosen it yourself.” – Eckhart Tolle
Remember that the focus of spiritual practice in MENTOR is that ‘outflow equals inflow.’ The more you give to others, the more you receive in return. Positive relationships with whomever you meet or with family IS the central aspect of a strong spiritual practice.

We’re often told to think positively when we feel sad or stressed, but it’s not uncommon for our minds to have negative thoughts.

Negative thought patterns exist because of early survival skills everyone develops to prevent us from harm. This pattern could be from a perceived danger, learned experience from a previous negative situation or life uncertainties.

If left unchecked, negative thought patterns can create deeper anxiety, worry and anguish. But what tools can we use to control our thoughts and emotions?

In the NCHPAD MENTOR program, we focus on multiple domains of wellness through the acronym MY SCORECARD. The first letter in MY SCORECARD, M, may be the most important. It stands for “Minding your thoughts and emotions.”

So how can we mind our thoughts and emotions? Mindfulness, one of the main parts of the MENTOR program, can help.

Here are some of the benefits of Mindfulness from Emily Hornsby, NCHPAD Mindfulness Curriculum Coordinator:

Mindfulness and meditation help us to be more open and accepting of the difficulties and joys of life – just as they are. Scientific research indicates that the practice of mindfulness and meditation can have the following benefits:

1. It changes the brain so that the individual experiences more happiness and well-being.

2. Improves attention.

3. Lowers stress.

4. Improves thinking and quality of life.

5. Positively changes responses to pain.

6. Lowers anxiety.

7. Improves mental fatigue.

8. Increases calm and focus.

9. Improves the quality of life for caregivers and survivors.

10. Improves the ability to attain goals.

11. Enhances self-resilience.

With these benefits, it is easy to see how practicing mindfulness and meditation can positively contribute to all the other domains of wellness, from being more present in our relationships and our time in nature to knowing when we need to practice self-care or rest and relax. Mindfulness and Meditation can provide a portal to our spiritual practice, and it is a self-care skill available to all of us. Being present with mindful eating and exercise can help us with our weight management and overall health.

When we look inward through mindfulness practice and meditation, we can see with more clarity what our core values are, and we are better equipped to focus our attention on contributing to others as-opposed-to being fixated on worrying about the future or ruminating about the past. Mindfulness and Meditation are tools that can help us with all the wellness domains in MY SCORECARD.

Mindfulness can help prevent negative thought patterns that turn into reactions. Awareness of a negative thought pattern and stopping it from becoming an emotion can prevent a negative reaction.

Living well and managing the day-to-day stresses of difficult life’s situations like finances, emotional setbacks, relationship difficulties and job burdens start by placing the mind in the right mindset or simply staying in the now.

Think of Mindfulness as an anchor in your life that you can return to when stress, anxiety and negative feelings start to impact your life.

Watch some of our Mindfulness videos here on our YouTube channel.

To learn more about the MENTOR program and join today, visit our MENTOR page.

A laptop with many colorful sticky notes on it and around it

By Emily Hornsby, NCHPAD Mindfulness Curriculum Coordinator

We have all heard of multitasking, but do you always like to multitask? Do you ever feel too busy? Trying to complete several different tasks at once can sometimes be overwhelming and even cause anxiety.

Multitasking is doing more than one task at the same time. We drive and talk on the phone, or we talk on the phone and clean the house, or we even type on our computers while talking on the phone or on a Zoom call.

Multitasking is necessary for many people, and multitasking is even considered an admirable trait! But is it always good?

Have you ever been frustrated, anxious or stressed out when you are multitasking? Do you ever move from one thing to the next without completing any of the tasks? Do you make more mistakes when you multitask? You aren’t alone.

Recent studies have shown that multitasking can be less effective and productive than previously thought. It can decrease the accuracy of certain tasks.

When we shift from one task without completing it to another, the brain needs time to focus on the new task. If we are constantly switching from one task to another without completing them, this can increase the amount of time it takes to complete the task. This often causes frustration, anxiety and stress.

And when we are frustrated, anxious or stressed, we are unable to do our best work or be our best selves.

Single-Tasking to Reduce Anxiety and Improve Productivity

Productivity experts suggest that the best way to accomplish something well is to direct all our attention, energy and time to completing one task before we move on to the next one. This is also known as “single-tasking.”

Harvard researchers recently tracked the activities and thoughts of several thousand volunteers, and they found something really interesting. Almost one-half of the time, our thoughts are not related to what we are currently doing; our minds are wandering. We are not present.

The researchers also found that we are happiest when we are present and focused on exactly what we are doing – whether having a conversation, moving down the street or doing the dishes. In other words, single-tasking.

So, what are some tools that will help us to be able to rest our attention on one task at a time and be happier? Mindfulness and Meditation.

Mindfulness is simply paying attention to the present moment without judgment.

You can practice mindfulness in your everyday life by resting your attention on whatever task it is that you are doing. This can be anything from cleaning the house, brushing your teeth, washing dishes or having a conversation with someone.

Being fully present with the experience that is going on right then and there without stressing about the future or over-thinking about the past is mindfulness.

Meditation is just a formal way of practicing mindfulness. In meditation, you direct the focus of your attention deliberately without judgment. Here are some helpful meditation tips if you’re just starting out:

Focus on your breath and have that be your anchor.
When thoughts, feelings and emotions come up – AND THEY WILL – simply notice them and even name them to yourself.
Let your thoughts go like clouds in the sky or waves in the ocean and return to your breath.

Scientific studies have shown that mindfulness and meditation improve your attention, lower your anxiety and stress, and increase calm and focus.

This simple practice of mindfulness and meditation will help you be able to single-task. Try focusing your attention on one thing at a time to reduce your anxiety, frustration and stress.

Today, try completing one task before you begin another. Even if you can’t single-task all the time, pick some tasks in which you can rest your full attention on that task until you complete it. See how you feel!

Thank you and see you soon!

If you would like more information about the MENTOR program or Mindfulness and Meditation please contact the National Center for Health, Physical Activity and Disability at www.nchpadconnect.org or call 1-866-866-8896.

New Year Intention Setting. Mindfulness Practice with Tara Beech

The new year offers time to pause and reflect on the previous year before starting fresh. In this blog from Tara Beech, NCHPAD Mindfulness Instructor, we focus on intention setting to create a clear and focused outlook on the new year, a key element of the NCHPAD MENTOR program.

“Our intentions create our reality.” Dr. Wayne Dyer

The new year often represents a time to reset and begin again. It can become a time of making big promises with New Year’s resolutions. However, any of us who have made resolutions in the past knows how hard it is to start new habits and keep up the momentum to sustain them. Anyone who has signed up for a gym membership in January and tried to get out of that contract later in the year knows exactly what I’m talking about.

Take a moment to pause and reflect.

First, consider – What are the things that made you happy the year before? What did you get excited about? What things happened that you felt good about?

Is there a theme tying these things together? Is there a word or phrase that represents the feeling or action?

Next, consider – What are some of the things that are challenging to you? Are you over-committed? Have you been dealing with health challenges? Do you have a strain in your relationships?

Is there an intention, such as self-care or compassion, that you can set to support you through these challenges?

For myself, I would like to be less critical of myself and others and the phrase, “Be judicious with your words” comes to mind. I have two questions to ask myself before I speak or go into deep thought that will help me remember this.

Is it kind?

Does it need to be said?

Do my thoughts reflect self-compassion and kindness?

Here is a sample of other words that might

inspire you to set an intention for yourself:

Words of Reflection

pause, reset,

gratitude, resilience,

optimism, awe,

and awareness.

Words of Change

rest, renew,

nourish, recharge,

simplify, energize,

and grow

Words of Connection

forgive, relate,

reconnect, balance,

cherish, comfort,

and listen

Choosing something that resonates for you. You might ask how you can align a word or phrase with something that will contribute to your sense of ease.

Use the word or phrase as a resource to shift your mindset when you feel caught up or stuck in narratives and stories that pull you away from your values, intentions, and hopes.

You might honor your intention and chosen word or phrase by pausing to light a candle or placing a hand on your heart.

May you encounter much joy, peace,

and love in the new year!

Warmly,

Tara Beech

Mindfulness Meditation Instructor

Mentor Spotlight, Emily Hornsby, NCHPAD Mindfulness Curriculum Coordinator

Emily Hornsby is a NCHPAD Mindfulness Instructor and will begin a new role this month as our Mindfulness Curriculum Coordinator.

How long have you been with NCHPAD?

I’ve been with NCHPAD for a little over six months or so.

Tell us about your background & education. What brought you to NCHPAD?

I grew up in Tallassee, Alabama, a small town in Elmore County located between Montgomery and Auburn. I graduated from Tallassee High School in 1987. I attended Birmingham-Southern College and graduated in 1991 with a double major in English and Business. I attended The University of Alabama School of Law and received my J.D. in 1994.

I went to work with the law firm Pittman, Hooks, Marsh, Dutton and Hollis in 1994, representing individuals who were catastrophically and permanently injured in some way. After the birth of my two children (and a stint as a stay-at-home mom), I went to work (in 2001) as an Assistant Attorney General with the State of Alabama, representing the Department of Human Resources in child abuse and neglect cases in Jefferson County, Alabama. In 2004, I changed jobs and began working with the law firm of Morris Haynes in Birmingham doing personal injury work representing individuals who had been seriously injured or killed in automobile and trucking accidents, train wrecks and helicopter crashes, as well as cases where individuals have been injured or killed by defective products and legionnaire’s disease. I made a career change in June of 2023 and left Morris Haynes after 19 years of law practice to focus on a career in mindfulness.

I met another NCHPAD Mindfulness Instructor, Cathy Wright, in 2019 at a silent retreat at Spirit Rock Meditation Center. We were both enrolled in the Mindfulness Meditation Teacher Certification Training Program, a 2-year program taught by Jack Kornfield and Tara Brach. Cathy and I started chatting – before we had to go into silence – and realized that we were both attorneys from Birmingham who were passionate about Mindfulness. Cathy created the curriculum for the MENTOR Mindfulness classes and was the founding Mindfulness Curriculum Coordinator for the program. Several years after we both completed our Mindfulness teacher certification training, I told Cathy I wanted to make a career change and focus on Mindfulness, so she invited me to teach in the MENTOR program. That is how I came to NCHPAD, and I am forever indebted to my mentor and creator of the MENTOR Mindfulness curriculum, Cathy Wright, for introducing me to this wonderful program and inviting me to teach.

How long have you worked with people with disabilities?

I’ve worked with people with disabilities in a professional sense since 1994, when I went to work with Pittman Hooks, a personal injury firm. I have represented a myriad of individuals over the last 29 years who have been severely and permanently injured and disabled. As a personal injury lawyer, I saw people who had recently gone through a very traumatic experience that injured them and changed their lives forever. At times, I say personal injury lawyers are, more times than not, a counselor and a legal advocate for their clients.

On a personal level, I have worked with disabilities all my life. My dear Aunt Joan O’Daniel, was born with cerebral palsy. Upon her birth in 1946, the doctors did not think she would live very long, but through her resilience, determination, and sheer will and hard work, she has survived and thrived to age 77. She graduated high school and went to Auburn University and got her degree in library science – and she was a librarian for 20 years until she retired. She was named Woman of the Year and has received many other accolades in her lifetime.

I have accompanied Joan to doctor’s appointments, to ER visits, to the symphony, to the movies, to family reunions and to family gatherings. I’ve been Joan’s advocate at doctor’s appointments, at planning meetings at the assisted living facilities where she’s lived and at the skilled nursing facilities she’s inhabited. All that to say, I have witnessed up close and personal what my aunt Joan and other people who are living with a disability encounter on a routine basis in this country.

I also have a mother who is in the end stages of Alzheimer’s and a father who has recently been diagnosed with multiple myeloma – both of whom are in their mid-80s. I have witnessed their journey with their disease and am their only child who is living in Birmingham, so I spend a great deal of time caring for my parents and my Aunt Joan, who is in a nursing home in Birmingham.

What program or programs do you work with? How long have you worked with that program?

I work with the MENTOR program and am a Mindfulness teacher. I was introduced to MENTOR approximately six months ago by Cathy Wright.

I’m also on the Board of Directors of the Mindfulness in Law Society, a 501c3 organization that promotes mindfulness meditation and other contemplative practices to those in the legal profession to reduce suffering. I, along with my legal colleague, Susan Han, started the Alabama chapter of the Mindfulness in Law Society, where we have meditation sits, yoga classes and social gatherings. I am also the representative from the state of Alabama for IWIL (Institute for Well-Being in Law). I have spoken at the Alabama State Bar meetings and Birmingham Bar Meetings about mindfulness meditation.

What talents or expertise do you bring to NCHPAD or this program?

My talents or expertise is my lived experience in my professional and personal life. I was introduced to meditation in 2012 when I attended a family weekend at an alcohol inpatient rehabilitation center in Minnesota, where my husband at the time was a patient. I was a single mom trying to balance a personal injury law practice while raising two children and having a husband who was sick with the disease of alcoholism. I remember the family weekend at the alcohol treatment center had programs for me – the loved one of the alcoholic. They introduced meditation, which was a new concept to me. It was from that point forward that I began my spiritual journey.

I went online and took a meditation course with Deborah King; I went to an “I Can Do It” retreat in Atlanta and heard Wayne Dyer speak; I attended a “Wake Up” festival sponsored by Sounds True in Estes Park, Colorado; I attended a retreat at the Omega Institute in Rhinebeck, New York and heard Anita Moorjani speak about her book Dying to be Me; I hired a life coach, Lee Irwin, who led me in many meditation sessions; and I ultimately graduated from a two-year mindfulness meditation course taught by renowned meditation teachers Jack Kornfield and Tara Brach to become a certified Mindfulness Meditation Teacher.

Mindfulness and yoga provided me with the resources I needed to get through some truly tough times and they have changed my life for the better, and I am passionate about sharing these practices with others – particularly the disabled community.

What is your favorite thing about NCHPAD or this program?

My favorite thing about MENTOR is that individuals who would not ordinarily take a mindfulness course and may never have been introduced to mindfulness experience it as part of the MENTOR program. It’s wonderful to see participants benefiting from the teachings.

What are you most looking forward to in this program?

I am looking forward to sharing Mindfulness with people who might otherwise have never been exposed to it.

My students tell me that the two rules we teach them (1. Be kind to yourself, and 2. Remember the first rule) have helped them to become aware of their inner critic and how they are treating themselves. This awareness of how they are treating themselves is the gateway to presence and a much richer life.

What hobbies do you have outside of work?

My hobbies outside of work include furthering my spiritual journey through meditation and yoga, spending time with my parents, my aunt and my children, walking in nature, and traveling.

What’s your favorite food, favorite thing to cook or favorite recipe?

My favorite food is blackened redfish. My favorite recipe is Santa Fe soup, which I cook every year the Friday night after Thanksgiving for my family.

What’s your favorite music, movies or tv shows?

I love ALL music. Music is a very important part of my life. Music makes the world go round and brings people together, no matter their political views or sexual orientation. It is a great healer to me.

My mother was a child prodigy of sorts and played piano by ear from a very early age and continued playing in church as the church pianist when I was growing up. She instilled in me a love and appreciation for music.

I took many years of piano lessons growing up and I played the clarinet in the high school band and sang in the church youth choir. I took drum lessons for a brief period of time later in my life. I rarely play the piano but I sing every chance I get – and LOVE to listen to music!

What’s your favorite quote?

My favorite quote is: “All is well.”

Who or what inspires you?

Music inspires me; pursuing my passion of mindfulness inspires me, and all the students in my class who are doing the very best they can inspire me deeply. My Aunt Joan inspires me daily.

If you could switch careers for a day, what would you choose?

If I could switch careers, I would be a backup singer to a very famous singer. I don’t necessarily want to be the lead vocalist, but singing back up regularly and harmonizing and making music to me would be heaven.

What’s one thing (not related to your job) that you could teach someone else how to do?

The one thing I could teach not related to my job is yoga poses: how to breathe through a pose and hold it for a little longer.

By Emily Hornsby, NCHPAD Mindfulness Instructor

The holiday season can be an exciting time of the year, but it can also be overwhelming. Travel, parties and events, making time for friends or loved ones, and added financial responsibilities are just a few of the stressors this time of year. If you are feeling overwhelmed by this added stress from the holiday season or just need to pause, a few simple mindfulness practices can help you pause, relax and enjoy the holiday season.

Mindful pausing: Pausing for a moment or two to notice what you can perceive through your senses, moving from thinking into direct experience.
Mindful breath: Taking three breaths mindfully as an invitation to relax and create space between your thoughts.
Heart hug: Gently placing your hand over or near your heart space (or imagining holding your hand to your heart) can cause the release of oxytocin, one of our “feel good” hormones. Feel or imagine the warmth of your palm on your body, and take a few intentional breaths. Over time, your body learns this response and a quick gesture will work.
Self-hug: Place your arm or arms over your chest or another part of your body and give yourself a hug, or imagine giving yourself a hug. This action has the same effect as a heart hug.
Other gentle touch: Gently rubbing your hands or fingers together, placing your hand on your thigh, or placing your palm against your cheek. Some people find a light tapping with their fingers at the center below their collarbones reassuring.
Tuning into sensation: If your movement is limited, you might feel the air as it hits your skin on the face or another part of the body. Experiment to see what works best for you.
Spend time in nature to become more grounded and reconnect with yourself. You may want to try leaving your phone or electronic device at home when you spend time outdoors so you connect with your surroundings. Hear the birds sing, listen to the wind blowing through the leaves on the trees, or notice birds and other animals.
Practice Mindfulness Meditation to help you rest your attention on the present. Sit quietly and focus on your breath, another anchor-like ambient sound (background or surrounding noise), an object in the room, or another part of your body like your hands or feet. When thoughts, feelings and emotions come into your awareness – and they will – gently notice them. You can even name them to yourself – thoughts are here, planning is here, fear is here, anxiety is here – and then let them go and return to your breath or other anchor. It’s just like training a puppy repeatedly; you return to your breath or other anchor. By practicing mindfulness meditation, you are retraining your brain to be in the present rather than worrying about the future or ruminating about the past.
Practice gratitude by either mentally noting what you are grateful for regularly or keeping a gratitude journal and writing down a few things you are thankful for.
Don’t forget to do what you enjoy: Exercising, playing a sport, playing a musical instrument, listening to music, painting, sculpting, gardening, spending time with family and friends, or even watching a favorite movie or TV show are all beneficial. It’s easy to get caught up in the to-do list of the holidays and forget to do the things we enjoy.
Above all else, be kind to yourself.

Interested in more Mindfulness content? Check out our Mindfulness series on our YouTube channel.