This blog is being posted to promote and support our new FREE guide, the MGS Recovery Routine.

This specific post will be about the mental pillar within our philosophy. Just as a gentle reminder, we have 4 foundational pillars:

1. Mental 
2. Nourish 
3. Movement 
4. Environment

Mentalism is the most important pillar because it is where everything starts. Your attitude and assumptions really do shape your reality. You can have the world’s best diet, exercise routine, posture, and environment and still be the most ill person in the world. Our mind literally influences everything physically, chemically, emotionally, mentally, and spiritually. It all begins with a thought; all of our sins, our health, emotions, actions, habits, assumptions, interactions, beliefs, expectations, and even a lot of our stress first begin with a thought; even our interactions can be somewhat influenced/molded by our thoughts… As Elder Thaddeus suggests, Our Thoughts Determine Our Lives.

Jumping right into it, this pillar can be organized into a few key points:

1. Daily Prayer + Attitude + Gratitude + Journaling + Less Complaining + Positive Assumptions
2. Daily Dopamine Detox (Less Social Media YT/IG/TT/X, Less DoomScrolling + Less Music + Less Netflix Binging + Embrace the Boredom, Do Hard Things/Things you don’t want to do) Prioritize Work and Workouts early in the day, reward yourself for only a limited amount of time in the evening (not too close to bed). Avoid Multitasking.
3. Emotional Intelligence + Less Reactivity + Slow Your Reactions Down, More Self Control + More Calm, Cool & Collected, Guard your Peace, Guard your Heart, Guard your Soul.
4. Community + Service Avoid Isolating Yourself Too Much. Spend time with company, volunteer, donate, help others, and think of yourself less and more of others. This doesn’t mean don’t take care of yourself, quite the opposite.
5. Internal Dialogue Rescripting: I don’t know about you, but negative thoughts are a burden, and most of the time, they are autonomous. Stop with the negative self-talk, and stop thinking, expecting, and assuming the worst/negatively of others and circumstances. Start rewriting your subconscious with prayer, affirmations, journaling, transmutation, and positive thoughts/words. Guard your peace.
6. Doing Activities from the other Pillars carries over as well, such as long relaxing walks without distraction (Silence). Performing 2-3x per week short, high-intensity workouts 10-20 min. Max. More flowy play exercises as well. Trigger points, guasha, myofascial release, massages. Taking daily naps and sleeping early, with those naps using red light therapy, and practicing Buteyko, slow, deep nasal breathing to really calm the mind/body. Reading books before bedtime, using red lights and candlelight at night. Playing classical music, Avoiding too many stimulations (stims), coffee, drugs, etc.

For this specific blog, we will focus primarily on prayer. There are a bunch more things that we can cover, but let’s really dive into these foundational, practical tools and techniques that we NEED to become aware of and successfully implement day in and day out in order to have a healthy, peaceful, simplistic, fulfilling life. Yes, we must embrace, endure, and face the suffering that is present in all of our lives collectively. However, this doesn’t mean that we can’t actively improve our lives every single day and mitigate a lot of unnecessary suffering, sometimes just with our thoughts, attitudes, feelings, and overall perspective towards life. Not only does this pillar greatly affect physicality, but it transforms our entire reality, even on a spiritual/metaphysical level. There are chemical changes that occur while actively altering your subconscious alongside various magnetic/energetic changes that take place when we start to reprogram our minds.

We have been brainwashed since an early age by Hollywood, mainstream music, negative people, school, even family members, and more. That being said, I can’t stress it enough: all of the pillars generally require a daily habitual ritual and sustainable routine if you truly want to make a change and get out of any plateau you are experiencing, whether physically, mentally, or spiritually. It’s going to take time, it’s going to take effort, and it’s going to take consistency.

So before starting this journey, I highly recommend that you start to organize, clean, and minimize your life, your environment, what you own, what you owe, and what not. Consider it as starting with a clean slate; it makes everything go so much smoother. 

Starting off with prayer…

Prayer, as a practice found in various religious and spiritual traditions, can have several scientific benefits for mental, spiritual, and physical health. While the exact mechanisms are still being studied, a variety of research findings suggest that prayer can contribute positively to well-being in several ways.

Mental Health Benefits of Prayer

• Stress Reduction: Engaging in Prayer can help reduce stress levels by promoting relaxation. The act of praying may encourage mindfulness and present-moment awareness, leading to decreased anxiety and stress.
• Emotional Support: Prayer can provide a sense of comfort and emotional support during difficult times. It can foster feelings of hope and resilience, helping individuals cope with challenges.
• Improved Coping Mechanisms: Studies have shown that prayer can enhance coping strategies. Individuals who pray may be better equipped to handle stressors, as prayer can provide a sense of control and a way to process difficult emotions.
• Finding Peace: In moments of distress or uncertainty, prayer can provide comfort and clarity. Elder Thaddeus taught that through prayer, individuals can find solace and strength as it shifts focus from problems to the presence of God.
• Positive Mental Outlook: Regular prayer may encourage a more positive mental state and outlook on life. It can promote gratitude and help individuals focus on positive aspects of their lives, which can improve overall mental health.
• Saint Quote: Saint Seraphim of Sarov said, “Acquire a peaceful spirit, and thousands around you will be saved.”
• Interpretation: This quote emphasizes the importance of inner peace, which can be cultivated through prayer. Engaging in prayer can foster a more stable emotional state, reducing anxiety and promoting a sense of tranquility.
• More Scientific Support: Research has shown that prayer can significantly reduce anxiety and depression. A study published in JAMA Internal Medicine found that mindfulness meditation programs can lead to moderate improvements in anxiety, depression, and pain (Goyal et al., 2014).

Spiritual Benefits:

• Connection and Meaning: Prayer fosters a deep connection to God, helping individuals find meaning and purpose in their lives. This connection can enhance spiritual well-being and fulfillment. Prayer cultivates humility, compassion, and love, aligning oneself more closely with God’s will.
• Guidance and Wisdom: Prayer is a means of seeking guidance in life’s decisions. Elder Thaddeus encouraged relying on God for wisdom and direction through prayer, trusting that divine insight can illuminate the path ahead.
• Community and Belonging: Prayer is not only an individual practice but also a communal one. Praying for others and with others fosters a sense of unity and love within the community, reflecting the interconnectedness of all believers. For many, prayer is a communal activity that fosters connection with others who share similar beliefs. This sense of community can enhance feelings of belonging and support, which are vital for spiritual health.
• Reflection and Self-Awareness: Prayer can provide an opportunity for self-reflection and introspection, encouraging individuals to explore their values, beliefs, and personal growth.
• Saint Quote: Saint John Chrysostom taught, “Prayer is the place of refuge for every worry, a foundation for joy, a source of constant happiness.”
• Interpretation: This highlights prayer as a refuge that offers comfort and joy, reinforcing the spiritual aspect of well-being. The act of praying can help individuals connect with a higher purpose and find meaning in their lives.
• Scientific Support: A study published in Psychological Science found that individuals who engage in spiritual practices, including prayer, report higher levels of life satisfaction and well-being (Pargament et al., 2000). The sense of connection to something greater can enhance spiritual well-being and resilience.

Physical Health Benefits

• Lower Blood Pressure: Some studies suggest that prayer and meditation can lead to lower blood pressure and heart rate, contributing to overall cardiovascular health.
• Enhanced Immune Function: There is evidence to suggest that individuals who engage in regular prayer may experience better immune function, potentially due to reduced stress and increased emotional well-being.
• Pain Management: Prayer has been found to help individuals cope with pain more effectively. The mental and emotional solace found in prayer may contribute to a greater ability to manage chronic pain conditions.
• Saint Quote: Saint Paisios of Mount Athos said, “Prayer is an elixir of life; it gives us strength and makes us feel good.”
• Interpretation: This reflects the idea that prayer not only nourishes the soul but can also physically rejuvenate individuals, contributing to overall health.
• Scientific Support: Studies have indicated that prayer and meditation can lead to physiological benefits such as reduced blood pressure and improved immune function, as mentioned earlier. A meta-analysis published in Psychosomatic Medicine found that spiritual practices, including prayer, are associated with improved health outcomes and reduced mortality (Koenig, 2012).

Overall Well-Being

• Holistic Approach: Prayer can serve as a holistic practice that integrates mental, spiritual, and emotional aspects of health. It can contribute to a balanced lifestyle, promoting overall well-being.
• Routine and Structure. For some, prayer is a routine that provides structure to their day, which can promote stability and a sense of normalcy, especially during challenging times.
• Saint Quote: Saint Teresa of Avila said, “Prayer is an act of love. To love is to pray.”
• Interpretation: This underscores the relational and loving nature of prayer, which can foster connection not only with God but also with oneself and others, enhancing the sense of community and belonging.
• Scientific Support: The social support derived from communal prayer practices can lead to improved mental health outcomes. Research has shown that individuals who feel connected to a community through shared religious practices often experience lower levels of depression and anxiety (Another study) (Ellison & Levin, 1998).

We Recommend starting with the “Our Father” and the Jesus Prayer daily. You can start 1-2x a day and really as much as you need throughout the day. Morning, afternoon, and evening are great!

Conclusion:

The Teachings of Orthodox saints underscore the transformative power of prayer, emphasizing its role as a source of peace, joy, and connection. Scientific research supports these insights, demonstrating that prayer can have substantial mental, physical, and spiritual health benefits. By fostering emotional resilience, enhancing spiritual well-being, and even contributing to physical health, prayer serves as a vital practice for many individuals seeking healing and wholeness in their lives.

References:

1. Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
2. Pargament, K. I., Smith, B. W., Koenig, H. G., & Perez, L. M. (2000). Patterns of Positive and Negative Religious Coping with Major Life Stressors. Journal for the Scientific Study of Religion, 39(4), 501-512.
3. Koenig, H. G. (2012). Religion, Spirituality, and Health: The Research and Clinical Implications. ISRN Psychiatry, 2012, Article ID 278730.
4. Ellison, C. G., & Levin, J. S. (1998). The Religion-Health Connection: Evidence, Theory, and Future Directions. Health Education & Behavior, 25(6), 700-720.