1. CYCLIC MEDITATION
AYOGATECHNIQUE FOR STRESS MANAGEMENT

2. OVERVIEW
 UNDERSTANDABOUT
 Yoga
 Cyclic Meditation
 Stress
 Release of stress through yoga

3.  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

4. WHAT YOGA IS NOT
 A rope trick or magic with some powers
 Physical exercise or acrobatics
 Asana only
 Breathing exercises
 Religion

5. YOGA
Derived for the root ‘yuj’ which means join or yoke
Yujyate Anena ItiYogah
That which is yoga
Individual
conscious-
ness
Universal
Conscious-
ness
YOGA
YOGA ISTO UNITE

6. Yoga is a systematic and scientific process of
unfolding the full human potential
ANIMAL
NORMAL
GREAT
SUPER
DIVINE
It is an expansion of the narrow,
constricted egoistic personality to an-all
pervasive, eternal and blissful state of
Reality

7. YOGA IS DEFINED AS…
 Yogaḥ CittaVṛtti Nirodhaḥ – SAGE
PATANJALI
योगः चित्त वृत्तत्त निरोधः
YOGA ISTO
GAIN MASTERY
OVER
MODIFICATIONS
OF MIND

8.  Manaḥ Praśamano'pāyaḥYoga
Ityābhidhīyate –SAGEVASISTHA
मिः प्रशमिोऽपायः योग इत्याभिधीयते
YOGA ISTHE
SKILLTO CALM
DOWNTHE
MIND

9.  SamatvaṁYoga Ucyate
– BHAGAWADGITA
समत्वं योग उच्यते
YOGA IS EQUANIMITY, HARMONY,
BALANCE, EQUIPOISE, STABILITY

10.  Yogaḥ Karmasu Kauśalam
-BHAGWADGITA
योगः कममसु कौशलम्
YOGA ISTHE SKILL
IN ACTION
Skill?... hitting the target ….NO
Action In Relaxation
Duty Sense
Self-less Action
Unattached Action
No Anxiety For Results of
Action

11. 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

12. BASIS OFYOGA
THAT WE ARE NOT JUSTTHE 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)

13.  STRESS
THE PHYSIOLOGICAL AND PSYCHOLOGICAL RESPONSE
PATTERNTO PERCEIVED ENVIRONMENTALTHREAT – Hans
Selye
•Prepare for ‘fight’ or ‘flight’ reaction
•Triggers a series of response pattern in physiology
Corticotr-
opin
Hypothal
amus
Adrenocor-
ticotropic
Anterior
Pituitary CortisolAdrenal
Cortex
Body Activates HPA Axis

14. 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

15. 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

16. DISTURBED HOMEOSTASIS
Stress Release

17. What has to say about
CAN WE LIVE LIKETHIS ?

18. ACCORDINGTOYOGA 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…

19.  RELEASING STRESS
REDUCE SPEED AT ALL LEVELS
SLOW DOWN…
• Inertia
• Dullness
Tamas
•Restless
•Activity
•Attachment
Rajas
•Purity
•Knowledge
•Calmness
Sattva
YOGA PROVIDESTHE NECESSARY
RESPITETOTHE SYSTEM TO
CORRECTTHE IMBALANCES
STRESS BEGINS IN
MANOMAYA KOSHA

20. RELEASING STRESS contd..
• Asanas
• KriyasAnnamaya
• PranayamaPranmaya
• Dharana
• Dhyana
• Emotional culture
Manomaya
• Notional corrections
• Contemplation
• Happiness analysis
Vijnanamaya
• Karma yoga (action in bliss)
Anandmaya

21.  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 SwamiVivekananda Yoga
Anusandhan Samathana University, Bengaluru

22. 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

23. 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

24. 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

25. STABILISE
RELAX
STIMULATE
RECOGNISE
Cyclic Meditation- basis
STIMULATION AND RELAXATION solve the complex
problem of mind

26. To conclude
No yoga No peace
Know
yoga
Know
peace
THANKYOU

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