CYCLIC MEDITATION A YOGA TECHNIQUE FOR STRESS MANAGEMENT
OVERVIEW UNDERSTAND ABOUT Yoga Cyclic Meditation Stress
Release of stress through yoga
INTRODUCTION 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 psychophysical problem because of its holistic knowledge base
WHAT YOGA IS NOT A rope trick or magic with some powers
Physical exercise or acrobatics Asana only Breathing exercises Religion
ď ą YOGA Derived for the root yuj which means join or yoke
Yujyate Anena Iti Yogah
That which
is yoga
Individual
Universal
consciousness
Consciousness
YOGA IS TO UNITE
YOGA
Yoga is a systematic and scientific process of unfolding the full human potential
DIVINE SUPER GREAT
NORMAL
ANIMAL
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
य गः चित्त वत्ृ त्त निर धः
YOGA IS TO GAIN MASTERY OVER MODIFICATIONS OF MIND
Manaḥ Praśamano'pāyaḥ Yoga Ityābhidhīyate – SAGE VASISTHA
मिः प्रशमि ऽपायः य ग इत्याभिधीयते
YOGA IS THE SKILL TO CALM DOWN THE MIND
Samatvaṁ Yoga Ucyate
– BHAGAWADGITA
समत्वं य ग उच्यते
YOGA IS EQUANIMITY, HARMONY, BALANCE, EQUIPOISE, STABILITY
Yogaḥ Karmasu Kauśalam
-BHAGWADGITA य गः कममसु क शलम ्
YOGA IS THE SKILL IN ACTION Skill?... hitting the target ….NO Action In Relaxation Duty Sense Self-less Action Unattached Action
No Anxiety For Results of Action
ONE OF THE SIX SYSTEMS OF INDIAN PHILOSOPHY
SHAD DHARSHNA
YOGA
NAYAYA- Gautama
YAMA
VAISHESHIK- kanad
NIYAMA
SANKHYA- kapila
ASANA
YOGA - Patanjali
PRANAYAMA
MIMANSA- Jaimini
PRATYAHARA
VEDENTA- Badarayana
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 ANANDMAYA (bliss sheath)
VIJNANAMAYA (wisdom sheath) MANOMAYA (mental sheath) PRANAMAYA (vital sheath) ANNAMAYA (food sheath)
STRESS THE 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 Body Activates HPA Axis
Hypothal amus
Corticotropin
Anterior Pituitary
Adrenocorticotropic
Adrenal Cortex
Cortisol
When exposed to stressor
Body restores to pre-mobilized calm
After stressful situation ends
Hypothalamus triggers generalized response
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
Stress
Release
DISTURBED HOMEOSTASIS
CAN WE LIVE LIKE THIS ?
What
has to say about
ACCORDING TO YOGA STRESS IS
SPEED… PERSONALITY ANANDMAYA (bliss sheath) VIJNANAMAYA (wisdom sheath) MANOMAYA (mental sheath) PRANAMAYA (vital sheath) ANNAMAYA (food sheath)
Long standing speed in Manomaya kosha is the root cause of stress PANCHAKOSHA
RELEASING STRESS STRESS BEGINS IN
MANOMAYA KOSHA REDUCE SPEED AT ALL LEVELS
Tamas
SLOW DOWN…
• Inertia • Dullness
Rajas
•Restless •Activity •Attachment
Sattva
•Purity •Knowledge •Calmness
YOGA PROVIDES THE NECESSARY RESPITE TO THE SYSTEM TO CORRECT THE IMBALANCES
RELEASING STRESS contd.. Annamaya
• Asanas • Kriyas
Pranmaya
• Pranayama
Manomaya
Vijnanamaya
• Dharana • Dhyana • Emotional culture • Notional corrections • Contemplation • Happiness analysis • Karma yoga (action in bliss)
Anandmaya
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 MEDITATION Based on Maandukya Upanishad, summarizing the essence of all Saadhna Laye sambodhayet cittam vikshiptam samayet punah Sakashayam vijaniyat samapraptam na chalayet.
Stimulate the Sleeping Mind
Calm down the Distractions Recognize the Stagnations
Reaching bliss – do not Disturb
Cyclic Meditation- basis STIMULATION AND RELAXATION solve the complex problem of mind
STIMULATE RELAX RECOGNISE STABILISE
To conclude No yoga
No peace
Know
Know
yoga
peace
THANKYOU
REFERENCES :
• https://www.mum.edu/pdf_msvs/v06/orme-johnson.pdf •Nagendra, H. R. (2015) Positive Health. Bangalore: Swami Vivekananda Yoga Prakashana.