Some connections go beyond time and space. A childhood friend, a whispered prayer, a moment of gratitude—these simple practices can shape our health and how we experience our 1,000 waking minutes.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the power of connection—not only with people, but with something greater than ourselves. From friendships that shape who we are, to the practices of prayer, meditation, gratitude, and belonging, Wendy unpacks how these experiences affect our physical, emotional, and spiritual well-being.

Drawing on science from the Blue Zones, the Nurses’ Health Study, and new research on meditation and prayer, we discover surprising health benefits: from improved mood and reduced anxiety to lower blood pressure, stronger immunity, and even greater longevity. Alongside studies, Wendy shares stories of friendship, family traditions, poetry, and the rituals that help us feel grounded in a bigger universe.

This episode also includes a guided Mindful Minute and practical ways to invite connection into daily life. Whether you identify as religious, spiritual, or simply reflective, you’ll find inspiration to pause, breathe, and honor what connects us all.

CHAPTERS:

(0:00) Introduction and reflections on friendships that shape us

(3:49) What it means to “connect with the universe”—beyond religion or doctrine

(5:28) Elie Wiesel’s wisdom: “If the only prayer you say in your life is thank you, that will be enough.”

(7:55) Science and health benefits of connection: gratitude, prayer, and belonging

(10:29) Longevity lessons from the Blue Zones

(12:30) The Nurses’ Health Study and depression risk

(13:36) Research on spiritual intervention and anxiety and depressive symptoms

(14:40) Study on mindfulness-based interventions and cancer symptoms and coping

(16:15) A study on meditation, prayer, and cognitive clarity

(18:28) The Mindful Minute: a pause for presence and gratitude

(21:08)) Personal story: John Neihardt’s poem The Child’s Prayer

(24:23) Practical ways to connect—belonging, meditation, transitions, affirmations, rituals, and honoring loved ones

(31:02) Closing thoughts on connection, gratitude, and living our 1,000 waking minutes

CONNECT WITH WENDY:

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES:

Buettner, D. (2012). The blue zones: 9 lessons for living longer from the people who’ve lived the longest. National Geographic Books.

Buettner, D., & Skemp, S. (2016). Blue zones: Lessons from the world’s longest lived. American journal of lifestyle medicine, 10(5), 318-321.

Gonçalves, J. P., Lucchetti, G., Menezes, P. R., & Vallada, H. (2015). Religious and spiritual interventions in mental health care: a systematic review and meta-analysis of randomized controlled clinical trials. Psychological medicine, 45(14), 2937-2949.

Li, S., Okereke, O. I., Chang, S. C., Kawachi, I., & VanderWeele, T. J. (2016). Religious service attendance and lower depression among women—a prospective cohort study. Annals of Behavioral Medicine, 50(6), 876-884.

Neihardt, J. G. (1972). Black Elk speaks. Fine Communications. (Original work published 1932)

Pazer, S. (2024). The effect of meditation and prayer on neurocognitive clarity: A German population study. International Journal of Progressive Research in Engineering Management and Science, 4(1), 45–52. https://www.researchgate.net/publication/384893000_The_Impact_of_Spiritual_Practices_on_Neurocognitive_Development_A_quantitative_Study

Rouleau, C. R., Garland, S. N., & Carlson, L. E. (2015). The impact of mindfulness-based interventions on symptom burden, positive psychological outcomes, and biomarkers in cancer patients. Cancer Management and Research, 7, 121–131. https://doi.org/10.2147/CMAR.S64165