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Yoga Dissertations by MSc Students

Part I: Concept of Meditation : Modern Techniques and Classification
Part II: Efficacy of Yoga Relaxation Technique on Psychological Variables in Night Shift Executives
By
Vaishali P Desai

ABSTRACT
Part I: Concept of Meditation : Modern Techniques and Classification

Meditation is not a body related act or discipline. It is related with the antaùkaraëa the internal organ, mainly,  comprised of the mind, intellect and ego. The meditative process is possible only when all these 3 effectively  join. The act of making the mind  pointed is called concentration, the analytical thought process or the repeated thinking or reflection process is called Contemplation and disposition of the ego when it is instinctively infused with the divine is termed as Meditation (Dhyäna).
Most of the major Advaitic Upaniñads talk about meditation by dwelling on one’s ownself/ Brahman or OM to realize our true nature. Çravaëa, Manana and Nididhyäsana (Self-inquiry) andJïäna ( Realization) are the methods to realize one’s true nature.
 The Bhagavad  Gétä talks about meditation to achieve tranquility slowly and gradually by controlling the senses and setting the mind firmly on the self under the direction of a steadfast intellect without thinking of anything else.The Haöha Yoga texts talk about meditating on psychic centers (Cakras) or näda (inner sound) to arouse Kuëòaliné and to have experience of the thoughtless state of mind. There are 17 types of meditative techniques, classified under Ekagräta,  Dhäraëä Dhyäna, & Samädhi. These are modern meditative techniques, taken from different texts.

SUMMARY AND CONCLUSIONS.
1.    Meditation is silencing the mind, developing positive attitude.
2.    The master key of all meditation techniques is witnessing.
3.    Different types of meditations are relevant to different types of people according.
       to their convenience
4.  Some of the techniques are given for general and therapeutic applications and
     some practices are given for spiritual  aspirants

      Dhyäna (meditation) Samädhi (state to reach pure conciousness).
It will be seen that the frequency of distraction goes on decreasing in Dhäraëä and frequency and degree of mental awareness goes on decreasing in Dhyäna. In Samädhi, there is complete freedom from both distractions and self awareness and the object alone remains in the field of consciousness. It is true that further changes are possible but these changes are connected with the object itself and do not affect the two conditions which determine the state of Samädhi. It will be seen that the transformations which take place in Dhäraëä, Dhyäna and Samädhi are purely mental phenomena and are related to consciousness.
6.   Under Ekagräta, there are 2 meditation techniques, they are:,
      Work Meditation and Yes Meditation, which are given for general purpose for
        Those who cant spare time for meditation 
7.   Under Dhäraëä (concentration) there are 4 meditation techniques, they are:
      Finding the Witness Meditation, Remember Remain A Witness Säkñī Meditation,    
      Transcendental Meditation, Cyclic Meditation which are given for therapeutic,
      general purposes and practice for spiritual aspirants.

The Inner Smile Meditation, Nämänusandhäna Technique of Meditation,
Guided Meditation Technique, Quantum Healing, Säkñibhävanä Meditation
Technique, Aum Blended Vibrational Breath Meditation Technique, Golden Light
Meditation, Vipassana Meditation, OM Meditation, they are given for general and
       therapeutic purpose and to practice for spiritual aspirants.
  9.  Under Samädhi (state to reach pure consciousness), there are 4 meditation  
       technqiue they are: Nirviklpa Samädhi, Yoga Nidrä Meditation Technique,
       Dåçyaléna Meditation Technique, Turéya Meditation Technique. They are  
       for general and Therapeutic and practice to spiritual aspirants also.
10.  This work on meditation contains a wide variety of methods both from
      the     ancient lores as well as  what is called meditation. The master key of    
      all these meditation techniques is  withnessing,  a simple but profound
      state of watching and accepting oneself as one is. These techniques teach  
      that nothing needs to be done during meditation except to be just a
      witness, an obeserver, and this is the whole secret of meditation. These
      techniques are taken from Toaist, Hindu, Buddhism, and Sufism.

Part II: Efficacy of Yoga Relaxation Technique on Psychological Variables in Night Shift Executives

Cyclic Meditation (CM) is a yoga based stress management technique in which physical postures are interspersed with relaxation. CM is based on a statement in ancient yoga texts which suggests that combination of both ‘calming’ and ‘stimulating’ measures may be especially helpful in reaching a state of mental equilibrium.
The present study was undertaken at a Software company  to assess the effect of yoga relaxation technique on night shift executives, males employed in a Business Process Outsourcing (BPO ) with work experience of 3 months to 4 years, aged between 20-30 years (24.81±2.08). After obtaining the informed consent, the subjects were randomly allocated into yoga (30 subjects) and control (30 subjects) groups. For 30 days, 5 days a week, before or after their shift work 23 minutes of cyclic meditation practice was given for yoga group while control group continued with their usual routine. Psychological Variables like, Pittsburg Sleep Quality Index, Perceived Stress Scale, Stress Response Checklist and Psychological Well-Being Questionnaire were assessed on 1st and 30thth day of both the groups.
RESULTS: After the intervention, the effect of cyclic meditation techniques, showed a significant decrease in stress (↓50.66%) and perceived stress level (↓18.62%) and improved psychological well being ( ↑15.56%) and sleep quality (↓70.74%) of the subjects in yoga group (p<.001) and no changes in stress (↑ 0.18%), perceived stress levels (↑1.08%), low psychological well being (↓ 0.21%) and low sleep quality (5.35↑) in the control group (p< .01). Repeated measures ANOVA showed significant difference between yoga and control groups.
CONCLUSIONS: The results suggest that Cyclic Meditation is effective in reducing  stress and  improved psychological well being and sleep quality  in night shift workers

KEYWORDS: Shift work, Stress, Sleep, Cyclic Meditation and Psychological Well-being.