CYCLIC MEDITATIONA YOGA TECHNIQUE FOR STRESS MANAGEMENT

OVERVIEW

UNDERSTAND ABOUT Yoga

Cyclic Meditation Stress Release of stress through yoga

Cyclic Meditation is a 2o minutes yoga technique to combat stress Developed by Swami Vivekananda Yoga Anusandhan Samathana University, Bengaluru Culled out from the Mandukya Upanishad …published research papers highlighting its efficacy Stress is a common feature of modern life, source of various ailments. It need to be checked Yoga is a definitive answer to stress and other psycho-physical problem because of its holistic knowledge base

INTRODUCTION

WHAT YOGA IS NOT

A rope trick or magic with some powers

Physical exercise or acrobatics Asana only Breathing exercises Religion

YOGADerived for the root ‘yuj’ which means join or yokeYujyate Anena Iti Yogah

That which joins is yoga

Individual

conscious-ness

Universal

Conscious-ness

YOGAYOGA IS TO

UNITE

Yoga is a systematic and scientific process of unfolding the full

human potential

ANIMAL

NORMAL

GREAT

SUPERDIVINE

It is an expansion of the narrow, constricted egoistic personality to an-all pervasive, eternal and blissful state of Reality

YOGA IS DEFINED AS… Yogaḥ Citta Vṛtti Nirodhaḥ – SAGE PATANJALI

योगः चि�त्त वृचित्त नि�रोधः

YOGA IS TO GAIN MASTERY OVER MODIFICATIONS OF MIND

Manaḥ Praśamano'pāyaḥ Yoga Ityābhidhīyate – SAGE VASISTHA

म�ः प्रशम�ोऽपायः योग इत्याभि�धीयतेYOGA IS THE SKILL TO CALM DOWN THE MIND

Samatvaṁ Yoga Ucyate– BHAGAWADGITA

समत्वं योग उच्यते

YOGA IS EQUANIMITY, HARMONY, BALANCE, EQUIPOISE, STABILITY

Yogaḥ Karmasu Kauśalam-BHAGWADGITA

योगः कम!सु कौशलम् YOGA IS THE

SKILL IN ACTIONSkill?... hitting the target ….NOAction In Relaxation

Duty SenseSelf-less Action

Unattached Action No Anxiety For Results of

Action

ONE OF THE SIX SYSTEMS OF INDIAN PHILOSOPHY

SHAD DHARSHNA YOGA NAYAYA- Gautama VAISHESHIK- kanad SANKHYA- kapila YOGA - Patanjali MIMANSA- Jaimini VEDENTA-

Badarayana

YAMA NIYAMA ASANA PRANAYAMA PRATYAHARA DHARNA-

Concentration DHYANA- Meditation SAMADHI

BASIS OF YOGA

THAT WE ARE NOT JUST THE PHYSICAL BODY, BUT HAVE FOUR MORE SUBTLE BODIES, WITH PURE CONSCIOUSNESS AS ITS BASE

ANNAMAYA (food sheath)PRANAMAYA (vital sheath)

MANOMAYA (mental sheath)

VIJNANAMAYA (wisdom sheath)

ANANDMAYA (bliss sheath)

STRESSTHE PHYSIOLOGICAL AND PSYCHOLOGICAL RESPONSE PATTERN TO PERCEIVED ENVIRONMENTAL THREAT – Hans Selye

•Prepare for ‘fight’ or ‘flight’ reaction• Triggers a series of response pattern in physiology

• Corticotr-opin

Hypothalamus

• Adrenocor-ticotropic

Anterior

Pituitary

• CortisolAdrenal

Cortex

Body Activates HPA Axis

When exposed to stressor

Hypothalamus triggers generalized response

After stressful situation ends

Body restores to pre-mobilized calm

Parasympathetic system slow down the body and conserve energy

If the stressor continues…. AS IT HAPPENS IN MODERN LIFE

We mobilize all our physiological resources to cope with the stressor and the system stabilizes with the habit of…

MUSCLE STIFFNESS… BACK PAIN GASTRIC ACIDITY … ULCERS B.P …… HYPERTENSION JOINT AGING ... ARTHRITIS SUGAR …...DM

DISTURBED HOMEOSTASIS

Stress Release

What is the solution?

What YOGA has to say about

CAN WE LIVE LIKE THIS ?

NO

ACCORDING TO YOGA STRESS IS

PERSONALITY

PANCHAKOSHA

ANNAMAYA (food sheath)PRANAMAYA (vital sheath)

MANOMAYA (mental sheath)

VIJNANAMAYA (wisdom sheath)

ANANDMAYA (bliss sheath)

Long standing speed in Manomaya kosha is the root cause of stress

SPEED…

RELEASING STRESS

REDUCE SPEED AT ALL LEVELS

SLOW DOWN…

• Inertia

• Dullness

Tamas

• Restless • Activity• Attachme

nt

Rajas

• Purity• Knowledg

e• Calmness

Sattva

YOGA PROVIDES THE NECESSARY RESPITE TO THE SYSTEM TO CORRECT THE IMBALANCES

STRESS BEGINS IN MANOMAYA KOSHA

RELEASING STRESS contd..Annamay

a•Asanas•Kriyas

Pranmaya •Pranayama

Manomaya

•Dharana•Dhyana•Emotional culture

Vijnanamaya

•Notional corrections•Contemplation•Happiness analysis

Anandmaya

•Karma yoga (action in bliss)

CYCLIC MEDITATION WORK ON ALL THE KOSHAS

CYCLIC MEDITATION (CM)

Meditation practice where simple asanas are interspersed with relaxation techniques

Cycle of asanas and relaxation techniques

20-30 minutes of practice, ideal for busy professionals

Developed by Swami Vivekananda Yoga Anusandhan Samathana University, Bengaluru

MEDITATION Seventh of the eight rungs of Yoga is

meditation Effortless dwelling of mind on a

single object is meditation Mind is focused on a single object for

a length of time Three entities are involved:

meditator, process of meditation & object of meditation

In CM the object of meditation is body itself

BENEFITS OF CM Provides deep relaxation to mind and

body ‘restful alertness’* Releases accumulated stress from

the system Improves creativity and productivity Reduces hypertension Provides emotional stability Slows down the aging process

* The term was first coined during the research findings of Transcendental Meditation technique. The physiology is deeply rested & at the same time physiology is alert rather than asleep

BASIS OF CYCLIC MEDITATIONBased on Maandukya Upanishad, summarizing the essence of all Saadhna

Laye sambodhayet cittam vikshiptam samayet punahSakashayam vijaniyat samapraptam na chalayet.Stimulate the Sleeping

MindCalm down the DistractionsRecognize the Stagnations

Reaching bliss – do not Disturb

STABILISE

RELAXSTIMULATE

RECOGNISE

Cyclic Meditation- basisSTIMULATION AND RELAXATION solve the complex problem of mind

To conclude

No yoga No peace

Knowyoga

Knowpeace

THANKYOU

REFERENCES :

• https://www.mum.edu/pdf_msvs/v06/orme-johnson.pdf•Nagendra, H. R. (2015) Positive Health. Bangalore: Swami Vivekananda Yoga Prakashana.