IMPORTANCE OF YOGA AND MEDITATION IN

MANAGEMENT

A PROJECT REPORT

SUBMITTED IN PARTIAL FULFILLMENT OF THE REQUIRMENTS

FOR THE AWARD OF THE DEGREE
OF

(HU 409 SOFT SKILLS)

BACHELOR OF TECHNOLOGY
IN
MECHANICAL ENGINEERING
Submitted by:

Raman(2K19/ME/187)
RAMAN TANEJA(2K19/ME/188)
RISHABH CHILLAR(2K19/ME/190)
SAKSHAM RATHI(2K19/ME/210)

Under the supervision of

SAROJ MAM

1
 SUBMITTED TO

DEPARTMENT OF MECHANICAL ENGINEERING

DELHI TECHNOLOGICAL UNIVERSITY
(FORMERLY DELHI COLLEGE OF ENGINEERING)
GOVERNMENT OF NCT OF DELHI
SHAHBAD DAULATPUR, BAWANA ROAD
DELHI-110042

2
 Department of Mechanical engineering
Delhi Technological University
Bawana Road, Delhi 110042

Certificate

We, hereby certify that Project “IMPORTANCE OF YOGA AND

MEDITATION IN MANAGEMENT” which is submitted by
[Raman(2K19/ME/187), RAMAN TANEJA(2K19/ME/188),
RISHABH CHILLAR (2K19/ME/190), SAKSHAM
RATHI(2K19/ME/210)] Delhi technological University, Delhi in partial
fulfilment or requirement for the award of degree of Bachelor of
Technology, is a record of project work carried out by students under
my supervision to the best of my knowledge this work has been
submitted in part of full for any degree or diploma to the university or
elsewhere.

PLACE: DELHI SUPERVISOR: -

DATE: 16TH DEC 2022 SAROJ MAM

3
 Delhi technological University
Bawana road Delhi 110042

CANDIDATE’S DECLARATION

We, Raman(2K19/ME/187), RAMAN TANEJA(2K19/ME/188), RISHABH

CHILLAR (2K19/ME/190), SAKSHAM RATHI(2K19/ME/210) of BTech
Mechanical Engineering, hereby declare that the project
“IMPORTANCE
OF YOGA AND MEDITATION IN
MANAGEMENT” which is submitted by us to the Department of
Mechanical Engineering Delhi technological University, Delhi in partial
fulfillment of the requirement for the award of the degree of Bachelor
of technology is original and not copied from any source without
proper citation. This work has not previously formed the basis for the
award of any degree diploma associate-ship fellowship or other similar
title or recognition.

Place: New Delhi Raman Raman Taneja

Date: 16TH DEC 2022 Rishabh Chillar Saksham Rathi

4
 Acknowledgement

The success and final outcome of this project required a lot of

guidance and assistance from many people and we are
extremely privileged to have got this all along the completion of
my project. All that we have done is only due to such
supervision and assistance and we would not forget to thank
them. We respect and thank SAROJ MAM, for providing us an
opportunity to do the project work in Delhi Technological
university and giving us all support and guidance, which made
me complete the project duly. We are extremely thankful to
him for providing such nice support and guidance.

We are thankful to and fortunate enough to get constant

encouragement, support and guidance from all Teaching staff of
the Computer Department which helped us in successfully
completing our project work.

5
 ABSTRACT
Yoga in Daily Life is a system of practice consisting of eight levels of
development in the areas of physical, mental, social and spiritual
health. When the body is physically healthy, the mind is clear, focused
and stress is under control. The main goals of “Yoga in Daily Life” are
Physical Health, Mental Health, Social Health, Spiritual Health, Self-
Realization or realization of the Divine within us. These goals are
attained by Love and help for all living beings, Respect for life,
protection of nature and the environment, A peaceful state of mind,
Full vegetarian diet, Pure thoughts and positive lifestyle, Physical,
mental and spiritual practices, Tolerance for all nations, cultures and
religions. Yogic techniques are known to improve one’s overall
performance. Pranayama is an important, yet little known part of Yoga.

6
 INTRODUCTION
Daily Life is a system of practice consisting of eight levels of
development in the areas of physical, mental, social and spiritual
health.
When the body is physically healthy, the mind is clear, focused and
stress is under control. This gives the space to connect with loved ones
and maintain socially healthy relationships. When you are healthy you
are in touch with your inner Self, with others and your
surroundings on a much deeper level, which adds to your spiritual
health.
Yoga increases the flexibility of the spine, improves body’s physical
condition and heightened awareness to the importance of relaxation. It
has been emphasized that each exercise be practiced slowly,
coordinating movement with the breath, pausing motionless in each
position and always with full concentration.
Yoga teaches you to focus on breathing while you hold the poses. This
attention to breath is calming it dissolves stress and anxiety. Yoga can
help cure insomnia, as regular yoga practice leads to better and deeper
sleep. Yoga can help fight fatigue and maintain your energy
throughout the day. Yoga is an effective treatment for a variety of
autoimmune diseases because it can reduce the symptoms these
diseases often cause, such as stiffness, malaise, fatigue, and
weakness. Even children can benefit from yoga. Those with attention
deficit disorder and hyperactivity can learn to relax and get control by
using yoga breathing and yoga asanas. Yoga has been used to help heal
victims of torture or other trauma. Because yoga is a form of
7
meditation, it results in a sense of inner peace and purpose, which has
far-reaching health benefits.

The main goals of “Yoga in Daily Life” are:

 Physical Health
 Mental Health
 Social Health
 Spiritual Health
 Self- Realization or realization of the Divine within us

These goals are attained by:

 Love and help for all living beings
 Respect for life, protection of nature and the environment
 A peaceful state of mind
 Full vegetarian diet
 Pure thoughts and positive lifestyle
 Physical, mental and spiritual practices
 Tolerance for all nations, cultures and religions

8
Physical Health
The health of the body is of fundamental importance in life. As the
Swiss-born Physician, Paracelsus, very correctly said, “Health isn't
everything, but without health everything is nothing”. To preserve and
restore health there are physical exercises (Asanas), breath exercises
(Pranayama) and relaxation techniques. Within “Yoga in Daily Life” the
classic Asanas and Pranayama are divided into an eight-level system,
beginning with “SarvaHitaAsanas” (meaning, “Exercises that are good
for everyone”). Seven other parts follow this preparatory level and lead
progressively through the practice of Asanas and Pranayamas. Several
special programs have been developed from the basic exercises: “Yoga
for Back Pain”, “Yoga for Joints”, “Yoga for Seniors”, “Yoga for
Managers” and “Yoga for Children”. To maintain good health, other
valuable exercises within “Yoga in Daily Life” are the purification
techniques of Hatha Yoga. These involve Deep Relaxation (Yoga Nidra),
Concentration Exercises (e.g. Trataka) as well as Mudras and Bandhas
(special Yoga techniques). An even greater factor in the maintenance
of good health is the food we eat. What we eat influences both our
body and psyche - our habits and qualities. In short, the food we eat
has an
effect upon our whole being. Food is the source of our physical energy
and vitality. Balanced and healthy foods include: grains, vegetables,
pulses, fruit, nuts, milk and milk products, as well as honey, sprouts,
salads, seeds, herbs and spices - either raw or freshly cooked. Foods to
be avoided are old, reheated or denatured foods, meat (including all
meat products and fish) and eggs. It is also best to avoid alcohol,
nicotine and drugs as these rapidly destroy our health.
Mental Health
In general, we are led through life by the mind and senses, rather than
having these under our control. However, to gain control of the mind,
we must first place it under inner analysis and purify it. Negative
9
thoughts and fears create an imbalance in our nervous system and
through this our physical function. This is the cause of many illnesses
and sorrows. Clarity of thought, inner Freedom, contentment and a
healthy self-confidence are the basis for mental wellbeing. That is
why we strive to gradually overcome our negative qualities and
thoughts and aim to develop positive thoughts and behaviour.
“Yoga in Daily Life” offers numerous methods to attain mental
wellbeing: Mantra practice, the observance of ethical principles, the
keeping of good company and the study of inspiring texts to purify and
free the mind. An important tool in self-investigation and self-
knowledge is the technique of “Self-Inquiry Meditation”, a step-by-step
meditation technique of Self-Analysis. In this meditation practice we
come into contact with our subconscious, the source of our desires,
complexes, behavioral patterns and prejudices. The practice guides us
to become acquainted with our own nature - as we are and why we are
so - and then beyond self-acceptance to Self-Realization. This
technique enables us to overcome negative qualities and habits and
helps us to better manage life’s problems.
Social Health
Social health is the ability to be happy within oneself and to be able to
make others happy. It means to nurture genuine contact and
communication with other people, to assume responsibility within
society and to work for the community. Social health is also the ability
to relax and experience life in all its beauty.
One of the growing problems of our times is drug addiction. It is a clear
sign of social illness. The system of “Yoga in Daily Life” can assist in
overcoming this illness and grant people new, positive aim and
purpose in life. The importance of keeping good, positive company has
a
great influence upon our psyche, as such companionship moulds and
forms our personality and character. Positive company is of great
importance in spiritual development. Living “Yoga in Daily Life” means
to work for ourselves and for the benefit of others. To do valuable and
10
constructive work for our neighbours and the community, to preserve
nature and the environment and work for peace in the world. To
practice Yoga means to be active in the most positive sense and to
work for the welfare of all of mankind.

Spiritual Health
The main principle of spiritual life and the highest precept of mankind
are:
AHIMSA – PARAMO- DHARMA
This precept embraces the principle of non-violence, in thought, word,
feeling and action. Prayer, meditation, Mantra, positive thinking and
tolerance, lead to spiritual health. Humans should be protectors, not
destroyers. Those qualities that really make us human are the ability to
give, understand and forgive. To protect life and respect the
individuality and independence of all forms of life is a primary practice
of the Yoga teachings. By following this precept greater tolerance,
understanding, mutual love, help and compassion develops - not only
between individuals, but between all humans, nations, races, and
religious faiths.
Self-Realization or realization of the Divine within us (Healthy Life)
Cultivate indomitable will. Practice self-control and self-mastery. Have
self-confidence. Develop independent judgment. Do not argue. Strive
ceaselessly for Self-realization. Kill this little ego. Develop pure love.
Rise above all distinctions of caste, creed and colour. Give up the
idea of ‘I-ness’, ‘Mine-ness’. Look within for the happiness which you
have sought in vain in the
sensual objects. Moksha is the summumbonum of life. It is freedom
from births and deaths. It is not annihilation. It is annihilation of this
little ‘I’. It is obtained through knowledge of the Self. You

11
will have to know the Truth through direct intuitive experience. You
will have to cut asunder the veil of ignorance by meditation on the Self.
Then you will shine in your pristine purity and divine glory.
Do not try to drive away the unimportant and irrelevant thoughts. The
more you try, the more will they return and the more strength will they
gain. You will only tax your energy and will. Become indifferent. Fill the
mind with divine thoughts. The others will gradually vanish.
Get yourself established in Nirvikalpa Samadhi through meditation.

Without perfect Brahmacharya, you cannot have substantial spiritual

progress. There is no half measure in the spiritual path. Control the
body first. Then purify your thoughts through prayer, Japa, Kirtan,
Vichara and meditation. Make a firm resolve, “I will be a perfect
Brahmachari from today.” Pray to the Lord to give you spiritual
strength to resist the temptations of life and kill lust.
Constant study of the lives of saints will enable you to lead a virtuous
life. You will imbibe very noble qualities. You will be gradually moulded
in the spiritual path. You will draw inspiration from them. There will be
an inner urge in you to attempt for God-realization. Pray to the Lord
that you may become a saint.
The Techniques of Pranayama Yogic techniques are known to improve
one’s overall performance. Pranayama is an important, yet little
known part of Yoga. Until recently, this art and science of yogic
breathing was almost completely unknown to the common man like
many other ancient Indian arts. Those who knew it used to be very
reluctant to share their knowledge and experience with anyone,
unless a student proved by tests that he was ready to receive it.
“Tasmin sati swaspraswas yogartivich Pranayama”
This having been (accomplished) “Pranayama” which is control of
inspiration and expiration1 the inspiration of prana-vayuisshwasa and

12
expiration is prashwasaand the cessation of both is characteristic of
Pranayama. Patanjaliin his Yoga Sutra describes – Yama, Niyama,
Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi as eight
angas(parts) of Yoga. Amongst them, in the present materialistic world,
the third and fourth part, Pranayama and
Asana (Postures) are considered as very important part and prescribed
by modern medicine too. The beneficial effects of different Pranayama
are well reported and has sound scientific basis. 2-3There is reported
evidences of Pranayama that it increases chest wall expansion and lung
volumes. The ancient sages also discovered that among the thousands
of nadis there are three which are the most powerful energy channels
and, when purified enough, these can promote the development of the
human being in all three planes: physical, mental and spiritual, allowing
us to reach higher levels of consciousness. These channels are called
IDA, PINGALA and SHUSHUMNA nadis. Pranayama techniques act to
purify the nadis including these three main energy channels. Yogis
discovered a long time ago that breathing through the left nostril
stimulates the IDA nadi or the “moon channel” (connected with
the parasympathetic nervous system) and breathing through the
right nostril stimulates the PINGALA nadi or the “sun channel”
(connected with sympathetic nervous system). By balancing the
functioning of both nadis (that is, both aspects of the autonomic
nervous system) we can stimulate the main energy channel called
SHUSHUMNA and harmonize the activity of the nervous system as a
whole.

Types of Yoga:
The Four Yoga:
Basically, there are four Yoga, viz., Karma Yoga, Bhakti Yoga, Raja Yoga
and Jnana Yoga.
Karma is suitable for people of active temperament. Bhakti Yoga for
people of devotional temperament. Raja Yoga for men of mystic
temperament with bold understanding and strong will-power. Bhakti

13
Yoga is suitable for vast majority of persons as they are emotional.
Jnana Yoga is suitable for a microscopic minority only. Ladies can
realise God quickly as their hearts are filled with devotion, Prema and
affection. But itis very difficult for them to get Vairagy.
In Sanskrit "Ashta + anga" is Ashtanga. "Ashta" means Eight and "Anga"
is limbs so it means Eight Limb path, ashtanga yoga is based on Yoga
Philosophy of Patanjali. Yoga has its roots about 5000 years BC as
described in Vedic Philosophy and Tantras. Patanjali, great sage
composed this path into a
Darshan (Philosophy) in his Book Patanjal Yoga Sutra. In which he has
formulated Yoga as an Eight Limbs or
Eight-Fold path.
Eight Limbs of Ashtanga Yoga
 Yama (Principles or moral code)
Ahimsa - A principle of non-violence
Satya - A principle of Truthfulness
Asteya - A principle of non-stealing
Brahmacharya - Continence / Celibacy
Aparigah - A principle of non-hoarding or non-possessiveness
 Niyama (Personal Disciplines)
Shoucha - Purity
Santosh - Contentment
Tapa - Endurance
Swadhyaya - Self study
Eshwar Pranidhan - Dedication
 Asana (Yoga Positions or Yogic Postures) A stable and comfortable
posture which helps attains mental equilibrium.
 Pranayama (Yogic Breathing) Extension and control of breath.
 Pratyahara (Withdrawal of Senses) A mental preparation to increase
the power of mind.
 Dharana (Concentration on Object) Concentration of mind on one
object and its field.

14
 Dhyan (Meditation) With drawing mind from all external objects and
focusing it on one point and meditating on it.
 Samadhi (Salvation) State of super bliss, joy and merging individual
consciousness in to universal consciousness. Union between Jivatman
and Paramatman. Union of Shiva and Shakti in Sahasrar Chakra (the
top of the head). Realizing the Bramhan (pure consciousness) or
Realization of God is the ultimate achievement of Human Birth.

ROLE OF YOGA

 All-round fitness. You are truly healthy when you are not just
physically fit but also mentally and emotionally balanced. As Sri Sri Ravi
Shankarji puts it, ―Health is not a mere absence of disease. It is a
dynamic expression of life – in terms of how joyful, loving and
enthusiastic you are. This is where yoga helps: postures, pranayama
(breathing techniques) and meditation are a holistic fitness package.
 Weight loss. What many want! Yoga benefits here too. Sun
Salutations and Kapal-Bhati pranayama are some ways to help lose
weight with yoga. Moreover, with regular practice of yoga, we tend to
become more sensitive to the kind of food our body asks for and when.
This can also help keep a check on weight.
 Stress relief. A few minutes of yoga during the day can be a great way
to get rid of stress that accumulates daily - in both the body and mind.
Yoga postures, pranayama and meditation are effective techniques to
release stress.
 Inner peace. We all love to visit peaceful, serene spots, rich in natural
beauty. Little do we realize that peace can be found right within us and
we can take a mini-vacation to experience this any time of the day!
Benefit from a small holiday every day with yoga and meditation. Yoga
is also one of the best ways to calm a disturbed mind.
 Improved immunity. Our system is a seamless blend of the body,
mind and spirit. An irregularity in the body affects the mind and
similarly unpleasantness or restlessness in the mind can manifest as an
15
ailment in the body. Yoga poses massage organs and strengthens
muscles; breathing techniques and meditation release stress and
improves immunity.
 Living with greater awareness. The mind is constantly involved in
activity – swinging from the past to the future – but never staying in
the present. By simply being aware of this tendency of the mind, we
can
actually save ourselves from getting stressed or worked up and relax
the mind. Yoga and pranayama help create that awareness and bring
the mind back to the present moment, where it can stay happy and
focused.
 Better relationships. Yoga can even help improve your relationship
with your spouse, parents, friends or loved ones! A mind that is
relaxed, happy and contented is better able to deal with sensitive
relationship
matters. Yoga and meditation work on keeping the mind happy and
peaceful; benefit from the strengthened special bond you share with
people close to you.
 Increased energy. Do you feel completely drained out by the end of
the day? Shuttling between multiple tasks through the day can
sometimes be quite exhausting. A few minutes of yoga everyday
provides the secret to feeling fresh and energetic even after a long day.
A 10-minute online guided meditation benefits
you immensely, leaving you refreshed and recharged in the middle of a
hectic day.
 Better flexibility & posture. You only need to include yoga in your
daily routine to benefit from a body that is strong, supple and flexible.
Regular yoga practice stretches and tones the body muscles and also
makes them strong. It also helps improve your body posture when you
stand, sit, sleep or walk. This would, in turn, help relieve you of body
pain due to incorrect posture.

16
 Better intuition. Yoga and meditation have the power to improve
your intuitive ability so that you effortlessly realize what needs to be
done, when and how, to yield positive results. It works. You only need
to experience it yourself.
 Powerful lunge. Yoga activities specially concerned with pranayam
help in the promotion and increase in strength and stamina of our
lunge power in terms of their expansion and contraction enabling us to
inhale
maximum amount of oxygen in our body for the purification of our
blood besides helping in the proper circulation of the purified blood in
all corners of our body.
 Improve respiratory power. Yoga helps us in regulating the
respiration activities of our body adding efficiency to our respiratory
power including increase in its amplitude stability and smoothness and
decrease in the respiratory rate.

Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

17
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
18
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

19
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
20
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

21
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
22
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

23
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
24
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

25
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
26
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

27
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
28
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

29
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
30
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

31
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
32
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

33
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
34
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

35
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
36
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

37
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
38
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

39
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
40
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

41
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
42
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
Types of meditation
Presently many meditation
techniques are being practiced and
they can be grouped into two
basic approaches- concentrative
meditations and mindfulness/
insight meditations. Concentration

43
meditation aims at single pointed
focus on some sound, image or
sensation to still the mind and
achieve greater awareness.
Mindfulness meditation on the
other hand involves opening up or
becoming more alert to the
continuous passing stream of
thoughts, images, emotions and
sensations
without identifying oneself with
them. It is the practice of purposely
focusing your attention on the
present moment—and accepting it
without judgment. Such practice
helps in developing non-reactive
44
state of mind, which is the
foundation for calm and peaceful
state of consciousness. Here
instead of
narrowing the focus
(concentration) practitioner
becomes alert to the entire field of
consciousness
What meditation is all about
Meditation is a technique used for thousands of years to develop awareness of the present
moment.

It can involve practices to sharpen focus and attention, connect to the body and breath,
develop acceptance of difficult emotions, and even alter consciousness. It’s been shown to
offer a number of physical and psychological benefits like stress reduction Trusted
Source and improved immunity.

While many spiritual traditions include meditation as a part of their teachings and practices,
the technique itself doesn’t belong to any particular religion or faith. Though ancient in origin,
it’s still practiced today in cultures all over the world to create a sense of peace, calm, and
inner harmony.

Meditation may offer a solution to the growing need to reduce stress in the midst of busy
schedules and demanding lives.

45
Although there isn’t a right or wrong way to meditate, it’s important to find a practice that
meets your needs.

There are nine popular types of meditation practice:

 mindfulness meditation
 spiritual meditation
 focused meditation
 movement meditation
 mantra meditation
 transcendental meditation
 progressive relaxation
 loving-kindness meditation
 visualization meditation

Why meditation is beneficial

There’s plenty of evidence supporting the numerous benefits of meditation.

Meditation can offer general health and mental/emotional benefits, including:

 lower blood pressure

 reduced stress
 better sleep
 improved emotional regulation
 increased focus
 enhanced mood
 reduced aggression
 greater adaptability
 healthier aging process
 a greater sense of empathy and connection with others

46
How to get started
You can think of a body scan as a mental X-ray slowly traveling across your body.

Here’s how to give it a try:

1. Get cozy. Start by getting comfortable. Lie down or sit in a position that allows you to
stretch your limbs easily.
2. Focus. Close your eyes and begin focusing on your breath. Notice the sensation of your
breath filling and leaving your lungs as you inhale and exhale.
3. Choose where to start. Begin anywhere you like — the top of your head, left foot, right
hand, right foot. Focus on that spot as you continue breathing slowly and deeply.
Then move to another part of your body and do the same.
4. Pay attention. Open your awareness to sensations of pain, tension, discomfort, or
anything out of the ordinary.
5. Go slow. Spend anywhere from 20 seconds to 1 minute observing these sensations.
6. Acknowledge. If you begin to notice pain and discomfort, acknowledge and sit with any
emotions these sensations bring up. Accept them without criticism. For example, if you
feel frustrated and angry, don’t judge yourself for these emotions. Notice them and let
them pass.
7. Breathe. Continue breathing, imagining the pain and tension decreasing with each
breath.
8. Release. Slowly release your mental awareness of that specific part of your body and
redirect it to your next area of focus. Some people find it helpful to imagine releasing
one body part as they breathe out and moving on to the next as they breathe in.
9. Move along. Continue the exercise along your body in a way that makes sense to you,
whether you move from top to bottom or up one side and down the other.
10.Note drifting thoughts. As you continue to scan your body, note when your thoughts
drift. This will probably happen more than once, so don’t worry. You haven’t failed and
can easily get your thoughts back on track. Just gently return your awareness to where
you left off scanning.
11.Visualize and breathe. Once you finish scanning parts of your body, let your awareness
travel across your body. Visualize this as liquid filling a mold. Continue inhaling and
exhaling slowly as you sit with this awareness of your whole body for several seconds.
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 12.Come back. Slowly release your focus and bring your attention back to your
surroundings.

CONCLUSION
A person practicing yoga can control his/her mind, body and soul to a
great extent. It brings together mental and physical disciplines to
achieve a peaceful mind and body and helps in managing stress and

48
anxiety and keep you relaxed. It also helps in enhancing muscle
strength, flexibility and body tone and improves respiration, energy
and vitality. You might feel that practicing yoga is just stretching, but it
can do much more for your body, from the way you feel, look and
move. This fact itself speaks volumes about the popularity of Yoga in
the modern-day world. This event has united the world on a common
platform. Along with yoga, meditation also plays an important role in
developing the inner self in our daily life; it can be extremely helpful in
eliminating several physical as well as psychological problems. Yoga is a
traditional method of meditation developed by the saints of ancient
India. They practiced yoga as an effective method of controlling their
mind and bodily activities. When the body is physically healthy, the
mind is clear, focused and stress is under control. This gives the space
to connect with loved ones and maintain socially healthy relationships.
When you are healthy you are in touch with your inner Self, with
others and your surroundings on a much deeper level, which adds to
your spiritual health. All these facets justify why we need an
International Yoga Day celebration to prepare the mankind face the
modern day challenges and stress in a healthy way. The day chosen for
the celebrations, i.e. June 21st, 2015 also holds special significance in
many parts of the world. This is the longest day of the year in Northern
Hemisphere. So, time-wise, the day gives people across the world a
perfect chance to practice Yoga in their space comfortably. And we are
proud to be an Indian, because the International Yoga Day is being
celebrated on 21 st June with great aplomb throughout the globe. And
India put Her name in Guinness World Record on The Rajpath event
broke the record for the largest yoga class, with 35,985 people
performing the ancient Indian discipline at once. Yoga is a continuous
process. So keep practicing! The deeper you move into your yoga
practice, the more profound are its benefits. Yoga practice helps
develop the body and mind bringing a lot of health benefits yet is not a
substitute for medicine. It is important to learn and practice yoga
postures under the supervision of a trained Yoga teacher.

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