If you live in the developed world like I do you enjoy certain advantages that a lot of people in other places do not: electricity, running water, plentiful food and clothing—and particularly jobs.

Why do refugees flee their poor, oppressive or conflict-ridden countries and endure great hardship to make it to Europe or the United States? It’s simple: they want to get to a country where they can live better lives. In their situation, anyone would do the same thing. When refugees arrive in the developed world, with hard work and ingenuity they can get a job or create a business and make a good living—a living that includes a peaceful society, human rights and freedoms, functioning utilities, cars, gyms and a wealth of advantages over their homelands.

However, the developing world uses most of the world’s resources. On average, an inhabitant of North America consumes around 90 kilograms (kg) of resources each day. In Europe, consumption is around 45 kg per day, while in Africa people consume only around 10 kg per day.

All of the wealth in the developed world is used without much thought to this huge disparity. With our dependence on these material things, though, comes the darker side: entitlement. In North America, Europe and certain other developed regions of the world, many people feel entitled to their patterns of over-consumption. They believe their lifestyle is their right. But that sense of entitlement is detrimental to spiritual growth and overall health—mind, body and spirit.

An entitled person feels that he/she deserves to be given something, whether it is a high paying job, financial support or some special privilege—without working hard for it or giving anything back. I don’t know about you, but I’ve known many people like this, who feel they don’t have to work at certain jobs just because they got educated and earned a degree. They are convinced that their degree entitles them to a high paying job right out of school, rather than accepting a more entry-level position.

Actually, I was one of them. So I understand the feelings of having gone to a university, gotten a degree and then smugly nurturing an entitled mindset that I immediately deserved a great job with good pay. I learned a valuable lesson when this did not happen. I learned that my degree was not going to financially support me without a lot more hard work on my part.

I should have known better anyway as my Baha’i parents taught me at an early age that life was not easy and nothing would be handed to me on a platter. I have very loving and kind parents who worked hard, so I saw as I grew up the importance of a good work ethic. In fact, my parents definitely followed the Baha’i teachings to “accustom your children to hardship:”

…Endeavour to rectify the conduct of men, and seek to excel the whole world in moral character. While the children are yet in their infancy feed them from the breast of heavenly grace, foster them in the cradle of all excellence, rear them in the embrace of bounty. Give them the advantage of every useful kind of knowledge. Let them share in every new and rare and wondrous craft and art. Bring them up to work and strive, and accustom them to hardship. Teach them to dedicate their lives to matters of great import, and inspire them to undertake studies that will benefit mankind. – Abdu’l-Baha, Selections from the Writings of Abdu’l-Baha, p. 102.

I was a very headstrong child and as such I wanted to make my own money and have my own job. So I got a job at the age of 14 at a fast-food restaurant. I have pretty much worked ever since, even working two jobs plus full time coursework during my university years. Now I’m not saying everyone should or even can do this—we all have our unique strengths and drives.

I do, however, see quite a bit of this spiritual illness called entitlement with many people and, I often wonder, is it the parents’ fault for not introducing their children to hardship at an early age by making them do chores or some kind of work around the house? Perhaps it is. Of course it is not done out of malice, but instead out of love. Giving your children responsibilities in the household will help them cultivate a sense of work ethic early on. Sadly, though, it doesn’t help the entitled child when everything is done for him or her, but instead thwarts her or his spiritual growth, as well as the child’s mental and physical health and happiness.

Entitled people can burden a community, government and families. They often demand or expect others to finance their lives, while they exert minimal effort at supporting themselves. Somewhere in the midst of growing up, they learned not to be bothered by burdening others, in spite of being quite capable themselves. Sadly, this kind of laziness born of entitlement is detrimental to their spiritual growth, physical attainments, health and even mental capabilities. It will also affect their happiness in the long term, resulting in an eventual drop in self-esteem and self-respect.

This is why it is imperative that children learn at an early age that life is not easy, and that they are not entitled to a free ride. Teaching children not to feel entitled shouldn’t communicate neglect or hold back love from them, but should teach them that hard work will help them to be well-rounded and capable adults who have the potential—with enough hard work and dedication—to transform the world.

If you’re like me, you’ve spent some time in recent months and years feeling ineffective – because of the seemingly intractable problems we humans face as a result of endemic injustice and disunity. 

Those problems, complex and enormous, each tie to all the others like a huge ball of impossibly tangled yarn. As we survey climate change, a global pandemic, racism, civil unrest, inequity, and long-standing wounds on every side, it seems easy to feel small and powerless, and to want to curl into a ball and hide. 

Add to these shared communal problems all our individual heartaches — illness, broken relationships, loneliness, work problems, financial woes — and we can feel overwhelmed, as if nothing we do makes a much of a difference. Our world obviously requires a massive amount of change to heal, and so many people feel they can’t muster what it takes.

RELATED: Seven Symptoms of Spiritual Imbalance and How to Heal Them

But the Baha’i writings tell us that in such moments, powerful actions we can each take really do exist. These five inner and outer actions are available to everyone:

1. We can remind ourselves that God is in control and has a plan for humanity:

Like a loving parent, the Baha’i teachings tell us, the Creator has never left humanity without spiritual and practical guidance, and His divine messengers continue to bring a sequential, regularly renewed, and evolving plan for our individual and collective growth at ever higher levels of development. We are on the cusp of our collective adulthood, and adolescence is a turbulent time. We can choose to alleviate our suffering by aligning ourselves with the side of justice. When we act selfishly, outside our collective good, we will suffer and cause the suffering of others, both physically and spiritually.

Baha’u’llah explained this present era as a necessary part of our transformation as a world citizenry: 

… these great oppressions that have befallen the world are preparing it for the advent of the Most Great Justice. … These fruitless strifes, these ruinous wars, shall pass away, and the Most Great Peace shall come.

Understanding our struggles as necessary for our development and learning may give us some perspective and keep us from despair.  

2. We can pray for ourselves, for others, for the healing of this world:

We may feel we can do little to help in this world. But God is All-Powerful, and prayer is our link to that power. We can always ask God’s assistance and know that in His mercy, He will provide what we need, and assist others as well. 

When I am low and feel helpless, I sometimes recite this short Baha’i prayer to remind me Who is in charge: “Armed with the power of Thy Name, nothing can ever hurt me. And with Thy love in my heart, all the world’s afflictions can in no wise alarm me.”

3. We can focus on what brings us joy and energy, and limit what drags us down:

I find that while I need to be concerned with and aware of what is happening in the world — and working hard to bring positive change — excessive focus on the brokenness of old systems and ways of thinking tends to disempower and drain me. So I’m careful to limit my exposure to negative and divisive media outlets, partisanship on either side, gossip and backbiting, debased entertainment, and shocking clickbait. I don’t feed my body a diet of junk food; why would I fill my head with garbage? 

The Baha’i teachings say spiritual reality and our spiritual qualities are the source of joy and energy. Abdu’l-Baha explained: 

There is no human being untouched by these two influences [joy and pain]; but all the sorrow and the grief that exist come from the world of matter – the spiritual world bestows only the joy!

We also know that when we are uplifted ourselves, we create happiness in those around us. Abdu’l-Baha encouraged this: “I want you to be happy … to laugh, smile and rejoice in order that others may be made happy by you.”

4. We can look for the signs of the Divine in every aspect of the Creation:

The Baha’i writings say, “Every created thing is a door to the knowledge of God.” The sun speaks to God’s illumination and power. A seed stands for humility, sacrifice, and potential, a flower for beauty and sweetness, a mountain for the Creator’s might and steadfastness. So time spent outdoors may well lift our spirits and help us gain perspective. 

With regard to us humans, God has made all these essentially spiritual attributes latent within us. We all have the capacity for steadfastness, humility, generosity, forgiveness, and love. Also, when we look for and recognize others’ divine qualities, we feel hopeful. We can see and nurture these qualities in ourselves, in our children, and in each other. They are the essence of who we are meant to be. 

RELATED: Why We Need to Start Thinking in a Win-Win Mindset

5. Finally, we can look beyond ourselves and dedicate ourselves to serving others:

Our misery is often increased by our focus on our own pain. We might be anxious about the future, or sad about the past. We may have suffered great traumas and losses. This life is full of such tests – but we can alleviate some of our pain by helping someone else. Abdu’l-Baha was reported to have suggested:

Be not the slave of your moods, but their master. But if you are so angry, so depressed and so sore that your spirit cannot find deliverance and peace even in prayer, then quickly go and give some pleasure to someone lowly or sorrowful, or to a guilty or innocent sufferer! Sacrifice yourself, your talent, your time, your rest to another, to one who has to bear a heavier load than you — and your unhappy mood will dissolve …

Serving others can mean volunteering your time and talents for a socially-minded organization, although it can also take many simpler forms: listening to a friend, checking in on someone you haven’t heard from in a while, offering assistance to a neighbor or relative, thinking of your job as the highest service you can render to humanity, and reaching out in love to all who cross your path.

We live in transformative and volatile years of great suffering and great possibilities for real and positive change, personally and collectively. But we are not powerless, and the small things we do to keep our perspective and to spread God’s love and healing message can have a huge effect.  

According to the Sleep Foundation, most people dream for around two hours every night. Dreaming is a universal experience, regardless of whether or not you remember them upon waking. 

RELATED: A Spiritual Guide to the Dream World

From understanding our spiritual reality to healing from our traumatic experiences, here are nine spiritual and scientific reasons why we have good and bad dreams.

1. We Have Dreams to Understand Our Spiritual Reality

Abdu’l-Baha, one of the central figures of the Baha’i Faith, explained that the human spirit has “two modes of operation and understanding. One mode is through the mediation of bodily instruments and organs.” For example, the spirit uses the ears to hear and the eyes to see the physical world. 

Spiritual traveling, our spirit’s second mode of operation, doesn’t require these organs and limbs. For example, we still hear, taste, touch, feel, see, and move in our dreams without our physical bodies. The dream world helps us understand the abilities and immortality of the human spirit and the freedom we will have once we leave this physical realm. Abdu’l-Baha said:

This body is even as the cage and the spirit is like the bird: We observe that this bird, unencumbered by its cage, soars freely in the world of sleep. Therefore, should the cage be broken, the bird would not only continue to exist but its senses would be heightened, its perception would be expanded, and its joy would grow more intense.

2. We Have Dreams to Connect With Our Angels and Ancestors

As we spiritually travel in the dream world, we can also connect with the spirits of our loved ones who have passed away. 

RELATED: What Does It Mean When You Dream of Dead People?

“Again, for instance, a person is dead, is buried in the ground,” Abdu’l-Baha explained. “Afterward, you see him in the world of dreams and speak with him, although his body is interred in the earth. Who is the person you see in your dreams, talk to and who also speaks with you? This again proves that there is another reality different from the physical one which dies and is buried.” 

3. We Have Dreams to Solve Problems

The Baha’i writings encourage us to pray for our loved ones who have passed away because when we are in a receptive attitude, they can make suggestions to us when we are in difficult situations. This sometimes happens while we are sleeping.

Abdu’l-Baha said:

The soul journeys, perceives, senses. It often happens that a man in a state of wakefulness has not been able to accomplish the solution of a problem, and when he goes to sleep, he will reach that solution in a dream.

That is what happened to Dimitry Mendeleev, the chemist who devised the periodic table. He was having trouble creating a pattern that connected the chemical elements until he came up with the idea in his dreams. 

He wrote, “I saw in a dream a table where all the elements fell into place as required. Awakening, I immediately wrote it down on a piece of paper…”

Dreams have led to numerous scientific discoveries throughout history, such as the structure of the atom, the development of insulin, and Einstein’s Theory of Relativity.

Studies have shown that dreams offer solutions and insights “the night after a triggering event, and also six to seven days later.” So, the next time you need help solving a problem, you might want to sleep on it.

4. We Have Bad Dreams to Heal From Trauma

“Dreams provide a form of overnight therapy,” said Matthew Walker, the professor of neuroscience and psychology at the University of California, Berkeley, and the founder and director of the Center for Human Sleep Science. “It’s not time that heals all wounds. It’s time during dream sleep that provides emotional convalescence.”

In an interview for the Lex Fridman Podcast, he explained how dreams act like a “nocturnal soothing bomb” that takes the edge off of difficult and painful experiences so we can feel better about them the next day. “It’s not just that you dream. It’s what you dream about that also matters,” he said.

Professor Walker said they’ve discovered that people who dreamed of their painful experiences gained “resolution to their clinical depression one year later, whereas people who were dreaming just as much but not dreaming about the trauma itself did not go on to gain as much clinical resolution to their depression.”

He explained that dreaming about “emotional events allows mental-health resolution, keeping our minds safe from the clutches of anxiety and reactive depression.”

5. We Have Good Dreams, Bad Dreams, and Nightmares to Spark Our Creativity

“When I placed my head upon my pillow, I did not sleep, nor could I be said to think… I saw — with shut eyes, but acute mental vision — I saw the pale student of unhallowed arts kneeling beside the thing he had put together,” recounted author Mary Shelley. It was a nightmare that inspired her to write one of the most famous science fiction novels, “Frankenstein.”

She said, “I saw the hideous phantasm of a man stretched out, and then, on the working of some powerful engine, show signs of life, and stir with an uneasy, half-vital motion. …Swift as light and as cheering was the idea that broke upon me. ’I have found it! What terrified me will terrify others; and I need only describe the spectre which had haunted my midnight pillow.’”

Frankenstein isn’t the only novel that was inspired by a bad dream. Robert Louis Stevenson dreamed of the plot for his fantasy thriller novel, “The Strange Case of Dr. Jekyll and Mr. Hyde.” His wife could hear him screaming from a nightmare. When she woke him up, he said, “Why did you wake me? I was dreaming a fine bogey tale.” His final draft was finished in just six days.

Of course, good dreams have inspired many creative works too. Paul McCartney dreamed of the entire melody for the Beatles’ hit song “Yesterday” in a dream, and the surrealist artist Salvador Dali described his paintings as “hand-painted dream photographs.” 

6. We Have Bad Dreams and Nightmares to Warn Us of Potential Threats

In addition to making us more creative, nightmares can also make us more alert. Harvard psychologist Deirdre Barrett believes that nightmares are the brain’s way of alerting our attention to issues that we need to address.

“Nightmares probably evolved to help make us anxious about potential dangers,” Barrett said, as told by Live Science. “Even post-traumatic nightmares, which just re-traumatize us, may have been useful in ancestral times when a wild animal that had attacked you, or a rival tribe that had invaded might well be likely to come back.” She explained that conscious awareness of the concerns that are raised in your dreams may be enough to stop dreaming about them.

7. We Have Good, Bad, and Confusing Dreams to Process Our Memories and Information

Sleep experts believe that dreaming strengthens our memory and recall of information, lets go of erroneous or unnecessary information, and reviews or analyzes events we’ve recently experienced.

For example, Abdu’l-Baha said, “during the day a man becomes engaged in a quarrel and dispute. Later, in the world of the dream, these same circumstances appear to him. This is a confused dream. It has no interpretation and contains no discoveries. Before the person dreamed, he was overcome with delusions.”

8. We Have Bad Dreams and Nightmares if We’re Fatigued or Fearful

Nightmares can be triggered by many factors, including sleep deprivation, stress, anxiety, medications, and even scary movies.

After a conversation with Abdu’l-Baha, Mrs. May Maxwell, an early American Baha’i, explained that dreams that result from these influences are examples of the body influencing the soul, as opposed to the Holy Spirit influencing the soul, which is what prophetic dreamers experience.

9. We Have Good and Bad Dreams to Predict the Future

According to Ward Hill Lamon, President Abraham Lincoln’s former law partner and friend, Lincoln dreamed of his assassination. 

RELATED: Prophetic Dreams: Understanding Their Meaning and Insights

In the dream, “he walked into the East Room of the White House to find a covered corpse guarded by soldiers and surrounded by a crowd of mourners. When Lincoln asked one of the soldiers who had died, the soldier replied, ‘The president. He was killed by an assassin.’”

As the Baha’i writings say:

Awake, the eye sees only a short distance, but in the realm of dreams one who is in the East may see the West. Awake, he sees only the present; in sleep he beholds the future.

Now, I don’t want you all to get too scared if you have dreamed of yourself or a loved one dying. Sometimes, those dreams serve as warnings. 

For example, seven years ago, I dreamed that my father had a heart attack and died. While still in the dream, I “woke up” shaken and told my mother about it. Surprisingly, she calmly responded, “Good, that means we can prevent it.” Then I finally woke up. Naturally, I felt very confused and distressed. I told my mother about my dream within a dream, and to my shock and amazement, she said the exact same thing that her dream self had said: “Good, that means we can prevent it.” 

Around a year later, my father had a severe hemorrhagic stroke. His doctor told my mother that his chances of surviving were slim. But, with the power of hundreds of prayers, he survived. Although my dream did predict his serious health scare, we were able to prevent him from dying. 

And, of course, I’ve had good dreams that have come true too. I hope you all find healing, discoveries, insights, and spiritual connections in the fascinating world of dreams.

Have you been seeing lime green ribbons tied to trees this month? Those would be in honor of Mental Health Awareness Month.

Mental Health Awareness Month (MHA) was first observed in the United States in May of 1949. Started by the Mental Health Organization, each year the MHA releases a toolkit of materials to facilitate outreach activities for the month.  

For 2022, the month’s theme is “Back to Basics,” observed with film screenings, media, and local events, all based on this theme. The goal: to provide “foundational knowledge about mental health and information for anyone whose mental health is a cause for concern.” 

So who needs to be concerned about mental health? Everyone! 

We should be just as concerned about our mental and spiritual health as the health of any part of our physical body, the Baha’i teachings say. Abdu’l-Baha wrote:

Illness which occur by reason of physical causes should be treated by doctors with medical remedies; those which are due to spiritual causes disappear trough spiritual means. Thus an illness caused by affliction fear, nervous impressions, will be helped more effectively by spiritual rather than by physical treatment. Hence, both kinds of treatment should be followed; they are not contradictory.

RELATED: Trauma: How Can We Heal Our Wounded Souls?

We have no trouble going to see the doctor to treat physical illness – yet when it comes to mental or emotional issues, stigmas still exist. Education and frank discussion can help to change this. According to the National Alliance on Mental Illness, 1 in 5 adults in the United States experience mental illness each year. We’ve all had struggles to varying degrees, or have a friend or family member who has. 

In an interview, Dr. Christina Rajlal and Director Stacy Kuwahara of Kern Behavior Health and Recovery explain:

“It’s critical to let our community know that it truly is okay to acknowledge their feelings and to reach out for help if needed.” Dr. Rosia said.

Rosia also pointed out that the past 2 years of the pandemic have shown just how important it is to start these conversations around mental wellness, not only with our loved ones and family members, but with the whole community.

Behavioral Health Director, Stacy Kuwahara went on to say:

“Despite the stigmas associated with mental health, I encourage everyone to understand just how normal it is, not only to experience it, but to seek help.”

She said that services addressed should be for total well-being – both mental and spiritual health.

This leads to the conclusion that now, more than ever, it takes a village. Being in touch with our families, friends, and neighbors is no longer a luxury but a necessity. We need to connect with each other on a deep, caring level for the benefit of ourselves and for society. Not only do studies show that socializing, connection, and serving others improves the brain, it also has a profound effect on the spirit.

Baha’is see this process of focusing on the well-being of others as one of the cornerstones of good mental and spiritual health:

Every imperfect soul is self-centered and thinketh only of his own good. But as his thoughts expand a little he will begin to think of the welfare and comfort of his family. If his ideas still more widen, his concern will be the felicity of his fellow citizens; and if still they widen, he will be thinking of the glory of his land and of his race. But when ideas and views reach the utmost degree of expansion and attain the stage of perfection, then will he be interested in the exaltation of humankind. He will then be the well-wisher of all men and the seeker of the weal and prosperity of all lands. This is indicative of perfection.

Thus, the divine Manifestations of God had a universal and all-inclusive conception. They endeavoured for the sake of everyone’s life and engaged in the service of universal education. The area of their aims was not limited — nay, rather, it was wide and all-inclusive.

Therefore, ye must also be thinking of everyone, so that mankind may be educated, character moderated and this world may turn into a Garden of Eden. 

RELATED: 8 Tips to Have a Healthy Spiritual Life

So let’s talk about our feelings. No one need struggle in silence. As just one example, don’t hesitate to check up on your children today. Are they having emotional issues around school, bullying, or friendships? What about your mom? Could she be holding back her recent feelings of depression so as not to burden you? Does your partner not want to drain you with sharing their work stresses? Is your postpartum girlfriend struggling? What about your neighbors? How can you be of service if they are in need? 

In all cases, if you ever hear any mention of suicide, do take it very seriously. 

Let’s not allow mental health awareness to end this month, but keep the green ribbons up and the conversation going, so we can hold this very important issue predominantly in our hearts and minds throughout the year – because no one is an island, and we all need each other.

Free mental health resources:

Change Your Algorithm 

A mental wellness program that offers free 1-hour mental health classes online and in Los Angeles, CA. Classes are led by certified mental health therapists that can provide you with the tools needed to take care of your mind during a time of fear and uncertainty. Yes, it’s all free. Their motto:

“There is no judgement here, just healing.”

7 Cups

This free app offers 24/7 chat. It connects you to caring listeners from a variety of online communities that you can explore and join. I joined it just for the great community and fun events. Their takeaway:

“You are not alone.”

National Suicide Prevention Lifeline:

(800) 273-TALK   or   (800) 273-8255

Have you ever heard people talk about “the dark night of the soul?” I’m not sure if I had before, but when you go through the hardest period of your life, you know what that truly means. The dark night of the soul is a place you are not sure you will come back from, it’s darker than you can imagine, and it’s very hard to find any remnant of light! Your soul questions your purpose and faith in this life. When you are in that space, darkness has overtaken you, and feelings of loss and hopelessness abound. 

Had I not grown up with the Baha’i teachings, I’m not sure I would have made it out of that dark place. But thankfully that was not the case and somehow it helped to have a very basic understanding of the reason for tests and difficulties. 

Abdu’l-Baha, the son of the prophet and founder of the Baha’i Faith, shared during one of his talks in Paris:

“The mind and spirit of man advance when he is tried by suffering. The more the ground is ploughed the better the seed will grow, the better the harvest will be. Just as the plough furrows the earth deeply, purifying it of weeds and thistles, so suffering and tribulation free man from the petty affairs of this worldly life until he arrives at a state of complete detachment. His attitude in this world will be that of divine happiness. Man is, so to speak, unripe: the heat of the fire of suffering will mature him. Look back to the times past and you will find that the greatest men have suffered most.”

It was during this time of extreme tests that I found new tools and started a new path! I was introduced to a New York Times best selling author and thought leader who is transforming lives all around the world with his knowledge and teachings. Dr. Joe Dispenza is exploring the intersection of neuroscience, quantum physics, epigenetics, and brain chemistry to help individuals understand how to transform their lives through the process of meditation and changing your thoughts, it’s not enough to only meditate, you must also change the way you think. He explains in “You are the Placebo Making Your Mind Matter”:

“… First, everyday I would put all of my conscious attention (meditation) on this intelligence within me and give it a plan, a template, a vision, with very specific orders… And second, I wouldn’t let any thought slip by my awareness that I didn’t want to experience…”

I was first attracted to his book “Breaking the Habit of Being Yourself” and in this book he shares a formula of how to create lasting change in your life.

Step 1: Create an intention, get clear on exactly what you are working to manifest, go into meditation and be as clear and creative as you can and “see” with your inner eye all the details you can imagine, the more you can imagine the outcome, the better the results. 

Step 2: Do not get up from your meditation until you can live in the emotion of how you would feel if that intention had already materialized.

I was so excited to learn this formula because it reminded me of something I read when I was a teenager by Shoghi Effendi, the great-grandson of Baha’u’llah. He wrote to an individual and since then, people have called his response “The Five Steps of Prayer for Solving Problems.” 

In step five, Shoghi Effendi said to “act as though it had already been answered…” and for over 35 years, I could not understand how to do that. But when I learned about Dr. Joe’s formula, all of a sudden it made sense. Don’t get up from your meditation until you can LIVE in the emotion had it already been achieved! Oh, act as though it had already been answered! And at this moment, everything changed for me. 

Here are two of the five steps from Shoghi Effendi:

1st Step:  “Pray and meditate about it. Use the prayers of the Manifestations as they have the greatest power. Then remain in the silence of contemplation for a few minutes….”

5th Step: “ACT; Act as though it had all been answered. Then act with tireless, ceaseless energy. And as you act, you, yourself, will become a magnet, which will attract more power to your being, until you become an unobstructed channel for the Divine power to flow through you.”

Discovering Dr. Joe’s work was transformative for me, because all my life, I grew up in a religion that taught us the power of our thoughts. But I did not “believe” it impacted the material world, I really just thought it impacted the spiritual world. Now I know, backed by science that Abdu’l-Baha was being literal when he said:

“When a thought of war comes, oppose it by a stronger thought of peace. A thought of hatred must be destroyed by a more powerful thought of love…”

The advances in the sciences and connecting it to spirituality is a growing industry. There are many scientific studies that have proven that we influence our bodies based on what we think and feel. Harvard did a study where they took subjects who had never played the piano before and had some practice scales in their minds without ever touching a piano and another group practice the scales on the piano. The group that practiced on the piano, their finger strength increased by 53%, whereas the group that never lifted a finger and only practiced in their minds, their finger strength grew by 35%. 

Another study took a group of men in their 70s and 80s on a five-day retreat. Once there they were asked to behave like they were 22 years younger. They were asked to actively reminisce: there were posters of women hanging on the walls of their generation 22 years previous, they played music of that time period, and they watched old movies and television shows. The researchers provided an environment that really made them feel and imagine their lives from 22 years ago. There was a significant result, not only were their bodies stronger at the end of the retreat but they also had improvements in their weight, height, and even the length of their fingers grew. The “men literally became younger.”

And another Harvard study looked at hotel maids who did not exercise. They had two groups — the first group changed nothing, but in the second group, they explained that the work they are doing exceeds the Surgeon General’s recommended exertion for daily exercise. Nothing in their lives changed except that they now understood that the work they were performing could be considered exercise. After 30 days the control group was exactly the same, whereas the group who now considered their work to be exercise lost an average of two pounds, lowered their body fat percentage, and their blood pressure dropped by an average of 10 points.

These are just a few of the many studies that prove our “beliefs” have a direct physical impact on our reality.  

Abdu’l-Baha reminds us of this truth: “The reality of man is his thought” — as does Jesus Christ who said, “For as he thinketh in his heart, so is he,” and Buddha who said, “Our life is shaped by our mind, for we become what we think.” 

These statements are not just feel-good beliefs. They actually frame our perception of reality and influence our lives to a great degree.

I am now coming to realize how vital it is to understand the spiritual writings of the Baha’i Faith and how science every day proves its efficacy.

We must become aware of our thoughts — the good and the bad — and we must get intentional with creating the future in which we want to live. We must realize that every thought we have influences the outcome of our reality. I have found the best way to do this is through meditation. The meditative process shows you very clearly what you are thinking about, and if you want to change the record that is playing over and over again, then we must create a new intention.  

Bahá’u’lláh has written:

“Meditate profoundly, that the secret of things unseen may be revealed unto you, that you may inhale the sweetness of a spiritual and imperishable fragrance, and that you may acknowledge the truth…so that light may be distinguished from darkness, truth from falsehood, right from wrong, guidance from error, happiness from misery, and roses from thorns.”

Because meditation has become a daily practice for me, I’m better equipped to create the future I desire. I’ve learned to let go of the things I cannot control. This allows so much freedom from stress and anxiety, and if I employ the steps of Dr. Joe for creating a new reality and Shoghi Effendi’s advice on the dynamics of prayer for solving problems, then I am creating my reality instead of being a victim of its circumstances. 

To share this with others, I recently started a meditation group that’s open to all. It’s great for beginners and those wanting to take their practice further.

We all have this ability at our fingertips. It’s not easy, but with practice and commitment, it will change your outlook on life and provide you with a new process to deal with life’s beauty and challenges.

In “The Brave Ones,” Michael Orona’s compelling narrative transcends beyond physical courage and delves into spiritual courage and resilience, highlighting the power of remaining steadfast in the face of oppression. As Baha’u’llah, the prophet and founder of the Baha’i Faith, wrote:

The source of courage and power is the promotion of the Word of God, and steadfastness in His Love.

Inspired by his personal experiences, family history, and the Baha’i teachings, Michael Orona discusses how the characters in his novel embody this spiritual courage and steadfastness, reflects on the ongoing fight for representation, and explores the lessons his book offers for today’s social justice movements.

Radiance Talley: Hi, Michael! The title “The Brave Ones” suggests acts of courage. How do your characters embody spiritual courage, and how does this align with the Baha’i view of steadfastness in the face of injustice?

Michael Orona: The title “The Brave Ones” carries deep spiritual significance that goes far beyond physical courage. It’s about a profound inner transformation and the courage to reimagine human possibility in the face of systemic oppression.

Spiritual courage, from a Baha’i perspective, isn’t about confrontation, but rather the ability to maintain dignity, hope, and foresight when every system is designed to break your spirit. My characters embody this through their refusal to be defined by their circumstances.

Consider the Baha’i principle articulated by Shoghi Effendi about the American believers’ special calling — to have the “moral courage and fortitude” to address fundamental issues facing humanity. The characters in the book live by this principle. They’re not just fighting against discrimination; they’re creating alternative models for the advancement of not only their own community, but also for the advancement of their oppressors. 

The Indigenous peoples in the story — members of the Yaqui Nation from Sonora — represent this beautifully. They could have accepted their limited circumstances. Instead, they dream beyond their immediate reality and then act. Their dreams and the action to make them a reality symbolize hope — a spiritual act of resistance that transcends physical constraints.

Abdu’l-Baha’s teachings profoundly influenced how I conceived spiritual courage. He spoke about the Indigenous peoples of America having the potential to “enlighten the whole world” if properly educated and guided. My characters embody this — they’re not victims waiting to be saved, but transformative agents with inherent spiritual power.

“The Brave Ones” is a testament to this spiritual courage — a celebration of Indigenous peoples who refuse to be broken, who see beyond current realities to potential futures of unity and justice. I believe this embodies us as Native people, it’s who we are. 

Radiance: Did you draw from personal experiences, oral histories, or Baha’i teachings on the value of diverse cultures?

Michael: The book is deeply rooted from personal experience, family narratives, and the Baha’i teachings that have shaped my life.

Growing up, I was steeped in my Indigenous cultural heritage in large part to the profound support of my late Apache father, Dr. Joel Orona, and my Yaqui mother, Esther Orona. Storytelling wasn’t just a tradition in our family — it was a way of preserving history, of maintaining cultural identity, and spiritual development. The oral histories my grandparents and elders shared with me as a child were living histories, not just personal narratives but collective experiences of resistance, resilience, and survival. It was through these stories that I was taught the importance of being of service not only to my own community, but to the global community. It was through these stories that I was reminded of the responsibility to honor the legacy of my ancestors. 

As a child of the 1970s, I was acutely aware of the lack of diversity and limited representation of Indigenous peoples in the media. I remember watching television or going to the movies and rarely seeing people on screen who looked like me. Those rare times when Indigenous people were portrayed, it was done by non-Native actors in a demeaning manner.  The watershed moment for me was watching Alex Haley’s “Roots” on television — a chronicle that brought the history of African Americans to the forefront. The importance of seeing the struggle and unique perspective from another marginalized community gave me hope that someday I would have the opportunity to share the historical challenges and success of my own people.  

The Baha’i teachings were instrumental in shaping my perspective on cultural diversity. Baha’u’llah’s message on this topic was revolutionary, it was not about reforming existing social norms, but fundamentally shattering the very notion of racial superiority. This wasn’t just a social justice message, but a message of spiritual transformation.

Abdu’l-Baha’s teachings were particularly profound in the writing of the book. He spoke about the unique spiritual potential of Indigenous peoples, stating we will “enlighten the whole world” and serve as spiritual “standard bearers.”  This isn’t patronizing but rather the sincere belief, acknowledgment, and recognition of the inherent spiritual wisdom found within Indigenous communities that have been historically and systematically marginalized.

Ultimately, the book is an embodiment of the Baha’i principle of the oneness of humanity. It’s not just about documenting historical struggles, but about creating a vision of human potential that transcends racial, cultural, and historical divisions. 

Radiance: How do the themes of “The Brave Ones” resonate with today’s social justice movements? What lessons can readers draw from this historical narrative?

Michael: The story of “The Brave Ones” is not just a historical account, but a powerful lens through which we can understand the ongoing struggles for equity, solidarity, and human dignity. I believe the narrative of Indigenous peoples fighting for equality in partnership with African Americans speaks directly to the intersectional nature of social justice movements today.

First and foremost, the book illuminates the power of unexpected alliances. At a time of profound racial discrimination, these communities found strength in their shared marginalized experience.  Today, we see similar dynamics in modern social justice movements — whether its organizations focused on Indigenous rights, economic empowerment, or struggles against systemic oppression. The lesson is clear: solidarity and collaboration across different marginalized communities is not just possible, but essential.

The book underscores how systemic discrimination creates seemingly insurmountable barriers. Members of the Yaqui community in the book faced limited opportunities, forced to live under difficult circumstances with little hope for advancement. This mirrors the ongoing challenges faced by Indigenous peoples around the world and other communities of color — unequal access to education, economic opportunities, and social mobility. Yet, the story is ultimately one of hope and resistance, showing how collective action can challenge and ultimately transform unjust systems.

Moreover, the narrative underscores the importance of telling our own stories. For too long, Indigenous peoples have been relegated to the margins of historical narratives, our experiences either silenced or misrepresented. “The Brave Ones” is part of a broader movement to reclaim our narrative, to center Indigenous voices and perspectives. This resonates deeply with contemporary calls for authentic representation and self-determination.

The themes of dignity, resilience, and a shared humanity are particularly relevant in our current social and political climate. We continue to grapple with historical injustices, systemic racism, and the ongoing impacts of colonization. The book offers a blueprint for understanding how communities can come together, recognize their common struggles, and work toward collective liberation.

I was inspired to write this story by the experiences shared by my grandparents and their generation — a reminder that our current struggles are deeply connected to historical experiences of oppression and resistance. The book is not just about the past; it’s a call to action for today’s generation to continue the work of building a more just and equitable society.

Ultimately, “The Brave Ones” teaches us that change is possible when we recognize our shared humanity, when we have the courage to challenge the status quo, and when we stand in solidarity with one another. It’s a message of hope that I believe is more crucial now than ever before.

Radiance: A reviewer mentioned that this story “finally broke the barrier” for Indigenous people to tell their own stories. What challenges do Indigenous authors face in having their narratives published and recognized, and how does the Baha’i Faith encourage perseverance in such efforts?

Michael: The publishing world has long been a gatekeeping system that marginalizes Indigenous voices. For generations, our stories have been told through a colonial lens — filtered, misinterpreted, and often romanticized or vilified by non-Indigenous writers. Breaking through these barriers requires persistent courage and a commitment to authentic storytelling.

Indigenous authors face multiple systemic challenges. First, there’s the structural inequality in publishing: limited representation in editorial boards, fewer publishing opportunities, and a publishing industry that historically prioritizes mainstream narratives. Many publishers view Indigenous stories as niche or unmarketable, failing to recognize the universal humanity and complexity of our experiences.

Our narratives are often expected to conform to stereotypical expectations — stories of trauma, historical suffering, or exotic cultural experiences that fit comfortable narratives about Indigenous peoples. But we are not museum artifacts or historical footnotes. We are a living, evolving people with rich, nuanced stories that speak to contemporary human experiences.

The Baha’i Faith has been instrumental in giving me the spiritual strength to persist. The principles of the Baha’i Faith, including the oneness of humanity, universal education, and the independent investigation of truth, are not philosophical concepts, but active guides for my writing and activism. The Faith encourages us to see beyond divisive boundaries, to recognize the inherent worth of every human being, and to work tirelessly for justice and understanding.

When I face rejection or encounter systemic barriers, I draw strength from the Baha’i teachings about perseverance. We believe that true progress comes through consistent, compassionate effort. Just as the members of the Yaqui community in my book refused to be defined by their circumstances, I refuse to let institutional barriers silence our stories.

The process of writing “The Brave Ones” was itself an act of spiritual and cultural resistance. By centering Indigenous agency, showing our community’s resilience, and highlighting our partnerships across racial lines, I’m challenging the dominant narratives that have historically marginalized us.

Moreover, my work is part of a broader movement of Indigenous authors reclaiming our narrative space. Indigenous authors have been instrumental in breaking down these barriers, proving that our stories are not just important — they are essential to understanding the full complexity of the human experience.

My Faith teaches me that every voice matters, that every story has the potential to bridge understanding. By persistently sharing our narratives, we challenge systemic inequities and create opportunities for genuine dialogue and mutual respect.

This is why “The Brave Ones” is more than a book. It’s a testament to the power of storytelling as a form of cultural preservation, resistance, and hope.

Radiance: Thank you, Michael, for sharing your profound insights and reflections. If you all are enjoying this Q&A, be on the lookout for part three where we’ll discuss practical actions we all can take to promote justice and harmony!

Growing up during segregation in the United States, my grandfather, who was Cherokee, Black, and Irish, had a difficult life, to say the least. But, my mother told me, while he chanted his Cherokee chants, he seemed happy. In fact, that Cherokee chant was one of the few cultural traditions that he passed down to his children.

“It was the string that kept us connected…,” my mother says. She taught me and my siblings this chant and shared a Cherokee story she had learned later in life, one filled with wisdom and guidance — a testament to the enduring spiritual legacy of Indigenous people. 

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A letter written on behalf of Shoghi Effendi, the Guardian of the Baha’i Faith, to the National Spiritual Assembly of Central America and Mexico echoed this sentiment, highlighting their transformative potential: 

If the light of Divine Guidance enters properly into the lives of the Indians, it will be found that they will arise with a great power and will become an example of spirituality and culture to all of the people in these countries.

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Native American Proverbs and Stories About Life

The Cherokee story emphasized the importance of the choices we make in life in the battle between our higher and lower natures. As Abdu’l-Baha, one of the central figures of the Baha’i Faith, wrote:

For the inner reality of man is a demarcation line between the shadow and the light, a place where the two seas meet…

This timeless truth is beautifully illustrated in the story, which goes as follows: 

A young boy, angry with another boy for treating him badly, went to his grandfather, who proceeded to tell him a story. “I too, at times, have felt a great hate for those that have taken so much, with no sorrow for what they do. But hate wears you down, and hate does not hurt your enemy. Hate is like taking poison and wishing your enemy would die. I have struggled with these feelings many times,” he said. 

“It is as if there are two wolves inside me; one wolf is good and does no harm. He lives in harmony with all around him and does not take offense when no offense was intended. He will only fight when it is right to do so, and in the right way. But the other wolf is full of anger. The littlest thing will set him into a fit of temper.”

He continued, “He fights everyone, all the time, for no reason. He cannot think because his anger and hate are so great. It is helpless anger, because his anger will change nothing. Sometimes it is hard to live with these two wolves inside me because both of the wolves try to dominate my spirit.”

The boy stared deeply into his grandfather’s eyes and asked, “Which wolf will win, Grandfather?” 

Smilingly, the grandfather replied, “The one I feed.”

So, are we feeding the wolf of love, harmony, and hope, or anger, hatred, and hopelessness? 

I know that it can be challenging to be optimistic in depressing and dangerous times, but as Louise Profeit-LeBlanc’s grandmother told her, “Whatever you need is around you! It is not what you want, but what you need that will be provided to you.”

Louise Profeit-LeBlanc, a storyteller, artist, and member of the Nacho N’yak Dän First Nation of central Yukon, Canada, shared that this Native American proverb reminds her that “the Creator provides for us, and it might not be what we want, but it will be what will make us grow.”

She added, “It makes us less material and more appreciative of everything we might need in terms of our livelihood, our well-being, and also, for the happiness and joy we bring to others.”

Native American Proverbs About Oneness

“We are all related” is Nadema Agard’s favorite Native American proverb. A Cherokee, Lakota, and Powhatan artist, educator, consultant, curator, and storyteller, Nadema often highlights this teaching in her work.

Moreover, the Baha’i writings emphasize humanity’s oneness and interconnectedness:

This limitless universe is like the human body, all the members of which are connected and linked with one another with the greatest strength. How much the organs, the members and the parts of the body of man are intermingled and connected for mutual aid and help, and how much they influence one another! In the same way, the parts of this infinite universe have their members and elements connected with one another, and influence one another spiritually and materially.

Not only are we all members of one human family, but we are all also connected to the heavenly kingdom. One of Medicine Eagle’s favorite Native American proverbs is from the Hopi people, which states, “The one is the all. The all are the one.” 

This Hopi proverb reminds Medicine Eagle — a holistic healthcare practitioner and member of the Anishinaabe nation — that “there is but a veil of separation between us and the spirit realm.” 

He wrote, “We all act as though there is a separation from the divine, yet there is no such thing! All created things come from God, and all things are good. We condition things to be not good through our gift of free will. This is the biggest illusion we face as beings.” 

To overcome this illusion, all we have to do is turn towards God and look within ourselves. Baha’u’llah, the prophet and founder of the Baha’i Faith, revealed a powerful admonition, encouraging us to rise to our higher nature:

Turn thy sight unto thyself, that thou mayest find Me standing within thee, mighty, powerful and self-subsisting.

I hope these Baha’i teachings and Native American proverbs inspire you to look within, uncover your strength, and awaken the vast potential waiting to be tapped. These gems of guidance remind us that we are all part of something greater — a divine oneness that unites us with each other and with our Creator. The choice is ours: Which wolf will we feed, and how will we reflect this unity in our lives?

There is an African proverb that says, “When there is no enemy within, the enemies outside cannot hurt you.” So, how do you find peace of mind and heart?

In a world of distracting chaos, depressing conflict, distressing challenges, and addictive consumerism, finding inner peace can feel elusive. Yet, timeless spiritual and religious teachings offer helpful insights and comforting prayers to guide all of us on our journeys. 

Explore how the following quotes and prayers from world religions and ancient spiritual traditions can unlock a peaceful, resilient spirit and bring tranquility to both your heart and mind.

Baha’i Quotes About How to Find Peace of Mind and Heart

If you’re wondering how to find peace of mind and heart, the Baha’i writings offer helpful guidance on this subject. 

First, we can’t have a peaceful mind and heart without having a loving mind and heart. At a talk in New York in 1912, Abdu’l-Baha, one of the central figures of the Baha’i Faith, was asked, “Is peace a greater word than love?” 

Abdu’l-Baha exclaimed, “No! Love is greater than peace, for peace is founded upon love. Love is the objective point of peace, and peace is an outcome of love. Until love is attained, peace cannot be…”

When we are kindled by the fire of the love of God in our hearts and look for the loveable divine qualities in every person and created thing, we will find that we are more at peace with ourselves and everyone around us. 

In a treatise written by Abdu’l-Baha in 1875, he identified the different capabilities that an individual needs to develop to experience pleasure and peace. He explained that “the happiness and greatness, the rank and station, the pleasure and peace, of an individual have never consisted in his personal wealth, but rather in his excellent character, his high resolve, the breadth of his learning, and his ability to solve difficult problems.” 

It’s important that we strengthen and develop these qualities, as they enhance our personal happiness and peace and build the resilience that we need to navigate the challenging moments in our lives.

A Buddhist Quote About the Importance of a Peaceful Mind

It’s fascinating that breadth of learning not only fosters peace but that peace of mind is also conducive to greater knowledge. 

In the Dhammapada, the Buddha states, “If a man’s thoughts are unsteady, if he does not know the true law, if his peace of mind is troubled, his knowledge will never be perfect.” 

When our thoughts are flighty, unsettled, and anxious, it’s difficult to focus, think deeply, and meditate on divine guidance. So, we have to clear and calm our minds to receive greater insights and understanding.

Yogic, Buddhist, and Cherokee Quotes About the Importance of a Peaceful Heart

As a yoga fan, I enjoy the peace of mind and body that yoga often brings. However, I was even more excited to learn about the spiritual teachings that ancient yogis have shared about how important a peaceful heart is for fostering harmonious relationships.

In “The Yoga Sutras of Patanjali,” it says, “Where the heart is full of kindness which seeks no injury to another, either in act or thought or wish, this full love creates an atmosphere of harmony, whose benign power touches with healing all who come within its influence. Peace in the heart radiates peace to other hearts, even more surely than contention breeds contention.”

Likewise, The Sutra Collection, a sacred Buddhist text, asks us to abstain from calumny and slander —also regarded as grievous sins in the Baha’i Faith — and avoid repeating what would “raise a quarrel against the people.”

A Cherokee proverb beautifully captures this spirit of compassionate silence and open-hearted communication: “O Great Spirit, help me always to speak the truth quietly, to listen with an open mind when others speak, and to remember the peace that may be found in silence.”

Continuing in this spirit, The Sutra Collection concludes, “Thus he lives as a binder together of those who are divided, an encourager of those who are friends, a peacemaker, a lover of peace, impassioned for peace, a speaker of words that make for peace.”

A Taoist Prayer for Peace of Mind and Heart

“Lao-Tsu’s Peace Prayer” beautifully illustrates how important peaceful hearts are for creating a peaceful world. He wrote:

If there is to be peace in the world,

There must be peace in the nations.

If there is to be peace in the nations,

There must be peace in the cities.

If there is to be peace in the cities,

There must be peace between neighbors.

If there is to be peace between neighbors,

There must be peace in the home.

If there is to be peace in the home,

There must be peace in the heart.

A Baha’i Prayer for Peace of Mind and Heart

As we strive to cultivate inner peace, turning to prayer can be a powerful balm and refuge. The following Baha’i prayer offers profound words of solace and strength, imploring our Creator to renew your spirit and restore peace to your mind and heart: 

Create in me a pure heart, O my God, and renew a tranquil conscience within me, O my Hope! Through the spirit of power confirm Thou me in Thy Cause, O my Best-Beloved, and by the light of Thy glory reveal unto me Thy path, O Thou the Goal of my desire! Through the power of Thy transcendent might lift me up unto the heaven of Thy holiness, O Source of my being, and by the breezes of Thine eternity gladden me, O Thou Who art my God! 

Let Thine everlasting melodies breathe tranquillity on me, O my Companion, and let the riches of Thine ancient countenance deliver me from all except Thee, O my Master, and let the tidings of the revelation of Thine incorruptible Essence bring me joy, O Thou Who art the most manifest of the manifest and the most hidden of the hidden!

Thirteen years ago, I came home sobbing from the latest misogynoir, exclusion, and isolation I experienced at my high school. I expected to seek consolation from my mother, but was surprised when she simply responded with the words: “Good. Write it out.”

Although I had written some poems before, I hadn’t yet learned to see poetry as a therapeutic outlet. However, from then on, I would make a habit of purging my emotions through the most healing art form I have ever experienced.

As Baha’u’llah, the prophet and founder of the Baha’i Faith, wrote:

Every word of thy poetry is indeed like unto a mirror in which the evidences of the devotion and love thou cherishest for God and His chosen ones are reflected.

…Its perusal hath truly proved highly impressive, for it was indicative of both the light of reunion and the fire of separation.

Emotional Purging: Defining Catharsis

I channeled this fire inside my heart as a new light was reflected through my art. Shortly after I began to experience the healing power of poetry, I would learn that there was a word for this releasing of my pain through the written word: catharsis.

Merriam-Webster defines “catharsis” as a “purification or purgation of the emotions (such as pity and fear) primarily through art” and “a purification or purgation that brings about spiritual renewal or release from tension.”

How to Purge Your Emotions in 7 Ways

Unfortunately, we all experience pain in our lives. However, when you don’t release that tension and stuff all of those feelings inside, you suffer — emotionally and physically, worsening your well-being and quality of life. 

Catharsis is an important step we must take to heal from our trauma and refresh our mind, heart, body, and soul. Below are seven practices that help me emotionally purge. I believe they can help you all too.

1. Cry It Out

Don’t swallow those tears that have been rising in the back of your throat and welling up your eyes. Purge your emotions by giving yourself permission to cry. There is a Jewish proverb that says, “What soap is for the body, tears are for the soul.” 

As long as you’re careful not to get stuck in a depressive state, crying can help relax you, likely because it stimulates the release of endorphins — neurochemicals that mask pain. If you don’t have the energy to cry, let your pen do it for you.

2. Write It Out

Baha’u’llah wrote:

The pen groaneth and the ink sheddeth tears…

Although writing about and reflecting on your traumatic experiences can be a very emotional process, studies have found that this “expressive writing” leads to extraordinary health benefits in the long term. 

According to a journal article titled “Emotional and Physical Health Benefits of Expressive Writing,” published in Advances in Psychiatric Treatment, longer-term benefits of expressive writing are:

Health outcomes

• Fewer stress-related visits to the doctor

• Improved immune system functioning

• Reduced blood pressure

• Improved lung function

• Improved liver function

• Fewer days in hospital

• Improved mood/affect

• Feeling of greater psychological well-being

• Reduced depressive symptoms before examinations

• Fewer post-traumatic intrusion and avoidance symptoms

Social and behavioural outcomes

• Reduced absenteeism from work

• Quicker re-employment after job loss

• Improved working memory

• Improved sporting performance

• Higher students’ grade point average

• Altered social and linguistic behaviour

So, it’s no surprise that the Baha’i writings say, “One hour’s reflection is preferable to seventy years of pious worship.” 

Whether you journal, write poetry, or create some other form of art that channels your pain into something useful or beautiful, recording your reflections, experiences, and lessons learned can not only heal yourself, but it can also resonate with and inspire others who are going through what you have experienced.

3. Work Out

When I’m feeling frustrated or distressed, I love to exercise, as it also gives me that euphoric feeling from endorphins. Studies have shown that regular exercise can be just as effective as an antidepressant for your mood. 

For example, in 2019, Karmel Choi, a clinical and research fellow at the Harvard T.H. Chan School of Public Health, found that with each significant boost in physical activity, the odds of becoming depressed dropped by 26%. She explained, “This increase in physical activity is what you might see on your activity tracker if you replaced 15 minutes of sitting with 15 minutes of running, or one hour of sitting with one hour of moderate activity like brisk walking.” 

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The central figures of the Baha’i Faith understood the connection between our physical, mental, emotional, and spiritual well-being. Abdu’l-Baha stated: 

Between material things and spiritual things there is a connection. The more healthful his body the greater will be the power of the spirit of man; the power of the intellect, the power of the memory, the power of reflection will be greater.

With every yoga, dance, or pilates workout I do, I can feel my energy levels rising, my mood brightening, and the weight of the stress and tension melting away. 

4. Breathe It Out

Certain breathing exercises can be just as effective at calming my nervous system as any exercise routine. I gravitate towards Kundalini yogic breathing techniques, such as the commonly practiced Breath of Fire.

Not only is the Breath of Fire amazing for stress release, but research has also found that it improves digestion and respiratory function as well as enhances mindfulness and concentration. I definitely recommend it for mental clarity and coherence.

5. Tap It Out

EFT (Emotional Freedom Techniques) tapping is a powerful therapeutic method that combines cognitive therapy with acupressure. It’s an easy-to-learn type of acupressure that involves tapping on specific acupressure points on the body while acknowledging the negative thoughts, emotions, and beliefs that you need to release and accepting yourself throughout the process. 

According to a journal article titled “Clinical EFT as an Evidence-Based Practice for the Treatment of Psychological and Physiological Conditions: A Systematic Review,” published in Frontiers in Psychology, “RCTs [randomized controlled trials] have found EFT treatment to be effective for (a) psychological conditions such as anxiety, depression, phobias, and posttraumatic stress disorder (PTSD); (b) physiological issues such as pain, insomnia, and autoimmune conditions; (c) professional and sports performance; and (d) biological markers of stress.”

Whenever I do EFT tapping, I notice immediate results.

6. Talk It Out

After crying, writing, exercising, breathing, or tapping has calmed you down and helped you think more clearly, you may want to have a heart-to-heart with the person who has hurt you and tell them how certain words and actions make you feel. 

People who care about each other in a relationship usually don’t intend to hurt each other so it’s important to let someone know what you need in a relationship so they can avoid making the same mistakes in the future.

In a letter written on behalf of Shoghi Effendi to an individual Baha’i in 1945, the Baha’is are advised to “overlook each other’s mistakes, apologize for harsh words they have uttered, forgive and forget.”

7. Pray and Meditate for a New Route

In a prayer revealed by the Bab, the forerunner of Baha’u’llah, it says:

O Lord! Thou art the Remover of every anguish and the Dispeller of every affliction.

Pray for healing and help from God as you seek answers to a problem or clarity about a new direction you’d like to take. When you pair prayer with meditation to receive guidance and then follow it up with action, trust that you will be supported as you act on the inspiration that comes from your sincere prayers and meditations.

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Moreover, at a talk in Paris in 1911, Abdu’l-Baha said:

If we are hemmed in by difficulties we have only to call upon God, and by His great Mercy we shall be helped. If sorrow and adversity visit us, let us turn our faces to the Kingdom and heavenly consolation will be outpoured. If we are sick and in distress let us implore God’s healing, and He will answer our prayer. 

When our thoughts are filled with the bitterness of this world, let us turn our eyes to the sweetness of God’s compassion and He will send us heavenly calm! If we are imprisoned in the material world, our spirit can soar into the Heavens and we shall be free indeed!

I hope these seven tips help you purge those toxic emotions and experience healing and heavenly calm.