An intensive study of "Effect of yoga and meditation to heal out stress of teachers".

1. Effect of Yoga & Meditation
to Heal out Stress of
Teachers
By
Rajeev Ranjan
PGDPC (Dr. HSGU, Sagar)
PGDTE (EFLU, Hyderabad)
B.ED (English) - (EFLU, Hyderabad)
MA (English) – (BHU, VNS)
UGD (Chinese)
Rajeev Ranjan, presently Coordinator & Teacher Trainer at GEMS CPS has 6 years of
experience in English Language Teaching especially developing teaching materials and teacher
training. He is keen interested in psychological counselling. It inspires him to think about the
essence of yoga for the welfare of common man especially teacher community.
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2. ABSTRACT
“Effect of Yoga & Meditation to Heal out Stress of Teachers” presents wide spectrum of
21st century teachers’ challenges in their day to day life and means to cope-up with the
personal as well as professional stress.
I firmly believe that in this modern era of anxiety and high expectation to perform the
best in this industrialized and materialistic global world. Yoga and Mediation play vital
role to heal out individual’s stress. Modern world counts each and every moment of
individual’s performance and contribution to a particular organization. People feel so
much stress in day to day life. They feel insecurity on daily basis. Meditation and Yoga
help individual to come up with the problem as well as prepare an individual to live
healthy, happy and prosperous life.
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3. CONTENTS
1. Chapter1: Introduction to Yoga and Meditation: (5-10)
(i) Traditional Branches of Yoga
(ii) Introduction to Meditation
(iii) Statement of Intent
(iv) Objective of Study
2. Chapter 2: Review of Literature (11-12)
3. Chapter 3: Methodology (13-31)
(i) Stress of Teacher in International Organization
(ii) School Teachers: Job Description and Activities
(iii) Introduction to GEMS CPS
(iv) Details of GEMS CPS Staffs
(v) Activity of GEMS CPS staffs
(vi) Teachers Role in the Society
(vii) Problem Faced by School Teachers
(viii) What is stress?
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4. (ix) What is Occupational stress?
(x) Yoga Techniques
(xi) Method: Sample
(xii) Training Session at a Glance
4. Chapter 4: Measure (32-33)
(i) Result and Discussion
5. Chapter: Implication of Study (34)
(i) Counselling
6. Chapter: Conclusion (35)
7. Reference (35)
8. Evidence
(i) School Certificate
(ii) Pre- Course Information Questionnaire
(iii) Feedback Questionnaire
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5. Chapter 1: Introduction to Yoga & Meditation
Yoga is a physical, mental and spiritual discipline, originating in ancient India. The goal of
yoga, or of the person practicing yoga, is the attainment of a state perfect spiritual insight
and tranquillity while meditating on the Hindu concept of divinity or Brahman. The word is
associated with meditative practices in Hinduism, Jainism, and Buddhism.
The Sanskrit word ‘yoga’, the literal meaning of "yoke", from a root yuj meaning to join, to
unite, or to attach. As a term for a system of abstract meditation or mental abstraction it was
introduced by Patanjali the 2nd century BC. Someone who practices yoga or follows the yoga
philosophy with a high level of commitment is called a yogi or yogini.
The goals of yoga are varied and range from improving health to achieving mokasha. Within
the Hindu monist schools of Advaita, Vedanta, Shaivism and Jainism, the goal of yoga takes
the form of moksha, which is liberation from all worldly suffering and the cycle of birth and
death (samsara), at which point there is a realization of identity with the Supreme Brahman.
In the Mahabharata, the goal of yoga is variously described as entering the world of Brahma,
as Brahman, or as perceiving the Brahman or Atman that pervades all things. For the bhakti
schools of Vaishnavism, bhakti or service to Svayam Bhagwan itself may be the ultimate goal
of the yoga process, where the goal is to enjoy an eternal relationship with Vishnu.
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6. In fact, traditionally, yoga is a method joining the individual self with the Divine, Universal
Spirit or Cosmic Consciousness. Physical and mental exercises are designed to help achieve
this goal, also called self-transcendence or enlightenment. On the physical level, yoga
postures, called asanas, are designed to tone, strengthen and align the body. These postures
are performed to make the spine supple and healthy and to promote blood flow to all the
organs, glands and tissues, keeping all the bodily systems healthy. On the mental level, yoga
uses breathing techniques (pranayama) and meditation (dhyana) to quiet, clarify and discipline
the mind. One should never forget that yoga is not a religion, but a way of living with health
and peace of mind. Beyond doubt Yoga originated in ancient India and is one of the longest
surviving philosophical systems in the world. It is the gift of the oldest Vedic philosophy to
the modern world. It is now an open secret that Yoga harmonizes mind with body that
results in quantum benefits. Yoga through meditation works remarkably to achieve this
harmony. In fact these work together in achieving the common goal of unity of mind, body
and spirit – a state of eternal bliss. This broadens outlook of a person towards life. Our
emotions seem to be associated with our mind and this is what makes human beings
different from computer systems.
TRADITIONAL BRANCHES OF YOGA
Under the Vedic system there are four main or primary yoga branches from
which most other types of yoga emerge.
They are:
1. Jnana Yoga - The path of wisdom. Covers Yama and Niyama and is the
science of acquiring proper knowledge.
2. Bhakti Yoga - The Yoga of universal love and affection.
3. Karma Yoga - The Yoga of selfless service that covers Pratyahra and is
the science of action.
4. Raja Yoga - The highest Yoga. Covers Dharana, Dhyana, and Samashi and is the science
of concentration and meditation.
Introduction to Meditation
The word meditation is used to describe practices that self-regulate the body and mind,
thereby affecting mental events by engaging a specific intentional set. These practices are
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7. subset of those used to induce relaxation or altered states such as hypnosis, progressive
relaxation, and trance- induction techniques (Vaitl et al. 2005). The English word
meditation comes from the Latin root word ‘ meditari’, which derives from the same root as
the word meaning- to heal. The practice of meditation set in motion process that leads to the
restoration of a person’s physical, mental and spiritual well-being. The English connation of
the word – meditation is therefore more associated with healing and relaxation
(Adiswarananda, 2004).Meditation is also defined as concentration (Continuous thinking)
and sometimes as contemplation (repetitive thinking). However, in yoigic understanding
meditation is not mere concentration but it is more than concentration. According to Swami
Vivekanand – The power of attention of mind, when properly guided, and directed towards
the internal world, will analyze the mind, and illuminate facts for us. The powers of mind are
like rays of light being dissipated; when they are concentrated they illuminate everything.
the goal of meditation is complete absorption in the object of meditation(Samadhi), finally
leading to communion or union with the Ultimate Reality. The goal of meditation is the
cessation of all miseries through the realization of the indwelling self, or ‘Purusa’, which is
Pure Consciousness. The benefits of meditation are threefold: physical, psychological and
spiritual. I would like to state “Krishna” suggestion about Yoga.
योग थ: कु कमा ण स गं य वा धनंजय ।
स य स यो: समो भू वा सम वं योग उ यते ।।
(yoga-sthaḥ kuru karmani sanyugam tyaktvā dhananjay
siddhy-asiddhyoḥ samo bhutvā samatvam yoga ucyate)
- Bhagavad Gita 2.48
It means” "Be steadfast in yoga (yoga-sthaḥ), O Arjuna. Perform your duty (kuru karmani) and
abandon all attachment (sangam) to success or failure (siddhy-asiddhyoḥ). Such evenness of
mind (samatvam) is called yoga."
I firmly believe that in this modern era of anxiety and high expectation to perform the best in
this industrialized and materialistic global world. Yoga and Mediation play vital role to heal
out individual’s stress. Modern world counts each and every moment of individual’s
performance and contribution to a particular organization. People feel so much stress in day
to day life. They feel insecurity on daily basis. Meditation and Yoga help individual to come
up with the problem as well as prepare an individual to live healthy, happy and prosperous
life.
7

8. Problem Statement
By dint of our experience as a teacher, a teacher- trainer and co-ordinator of an international
organization with different personalities from different regions/states, I felt a great need to
use “Yoga and Meditation” to heal out the stress of teachers. It will cater the various needs of
the teachers in school.
As a potential Counsellor/PGDPC participant at the Dr. Hari Singh Gour Vishwavidyalaya,
Sagar, it is my prime duty to think about the best ways and means to heal out the mental
pressure of school teachers (since mental pressure in the private schools are very high and it
is really difficult for the teachers to bear several tasks and problems at the same time) and
help these teacher not only to be an effective teacher as well as facilitator but also to be good
human beings.
Objective of Study:
I have been working for last six years as a teacher trainer in various schools located in
different regions in India. Everywhere I found that teachers are over burdened with different
tasks at school level. They felt embarrassing situation to handle multitasks on same day and
date. In fact, we are aware that in private organization, there are several factors which affect
teachers’ personal as well as public life. Every day they have to perform same or other tasks
i.e. syllabus completion, notebook correction, examination, discipline, completion of CCE
Register as well as obeying boss meaningless order on daily basis. In nutshell, I can say that
teachers have to participate actively in “Scholastic and Co-scholastic Activity” on daily basis.
Parents pose a difficult challenges before the teachers to develop their kids as hero of the
society despite the students are cooperative or non cooperative. Teachers have really tough
time. As a coordinator I feel their pain very closely. In fact, my sole intention to provide them
a sense of relief and maximize their efficiency level at the school.
My objectives of this present study:
I. To reduce the mental stress of teachers
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9. II. To help teachers to come out with better result
III. To maximize teachers’ work efficiency
IV. To analyze the effect of Yoga and Meditation on work culture of teacher
V. To compare and contrast the effect of Yoga and Meditation on teachers
VI. To counsel teachers to perform better
VII. To counsel teachers for live better family life
VIII. In fact, I’ll try my best to reach out final solutions of above mentioned problems
through my present study.
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10. Chapter 2: Review of Literature
A lot of space can be found in all the probable and possible areas to have thorough deep
study. An individual gets a number of opportunities to explore different research field. Yoga
and Meditation are most scientific, practical and observable phenomena in not only in 21st
century but right from the rise of civilization. India is the mother place of “ Yoga and
Mediation”. Of course, credit goes to Patanjali who explored the beauty of Yoga before the
world. Earlier there was some confusion regarding scientific and practical approach of yoga
in western civilization. It is really interesting facts that now each and every corner of the
world has been taken notice about the impact of yoga and meditation in day to day life.
People of the whole world are aware about the impact of Yoga and Meditation in day to day
life. We are living in globalized village. Attitude and aptitude of person has been completely
changed. Much focus has been given to individual freedom and nuclear family. Materialistic
world became intruders of each one life. World became mechanistic. Everyone is running
behind nothing. People are losing their self identity. Industrialization has its own impact on
common man. People are living in such confusion and chaos life. In fact, individual is on
verge to break into pieces.
Yoga and Meditation become centre to provide relax as well as a sense of relief in day to day
life. Every year a number of researches have been carried out from all over world. People are
keen to learn Yoga and Meditation in day to day life. Every year thousands of journals, e-
journals are published. There is a huge demand of Yoga Gurus in all over world.
Westernized lifestyle and fast living have brought in stress in peoples’ lives and taken it to a
whole new level today. Where earlier stress was a word used by a selected age group or those
who worked long hours, today everyone from kids to the aged are well aware of stress or
exhaustion. In such a scenario, Meditation subliminal relaxation has come up as a solution for
fighting all the stress, pressures, fatigue and weariness people are experiencing these days.
Not many know that meditation subliminal relaxation is one of the most effective relaxation
techniques and has the power to heel psychologically.
Before understanding about meditation subliminal relaxation and how it benefits you, you
should know what relaxation techniques are and how and on what problems do they work.
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11. Calming and soothing down mind and body when in an unstable or burned out situation is
called relaxation and methods that can be used to achieve this heeling, is termed as relaxation
techniques. Since the technique that is being discussed is subliminal relaxation or meditation
subliminal relaxation, the problem that is to be cornered is more or mental and psychological.
There are a bundle of relaxation techniques to fight those emotional and psychological stress
and strain experienced by our mind, often these stress also lead to physical stress later on.
Usually relaxation techniques are designed in a way that they can even be used together or in
combination. Mediation subliminal relaxation is one such safe and easy technique that works
with the combination or conjunction of power of meditation and subliminal technology.
While it is easy for a person to understand what meditation can do for budding stress and
fatigue, not many know that subliminal technology is a relaxation technique in itself and can
work wonders for those emotional imbalance of a tired and stressful brain.
India has many famous gurus in the field of Yoga and Meditation. Yoga institute of Munger
(Bihar) plays vital role to spread qualities of yoga to the common man. Modern gurus like
Shri Ravinsahnakr, Osho, Murari Bapu, Asharam Bapu and famous guru “ Ramdev”
established “ yoga and meditation” on worldwide label. Even people from all over world are
keen interested to have through research on Yoga and Meditation which will surely help the
upcoming fast metro-look , metro sexual and pub styles kids.
I am trying my best to analyze the effect of Yoga and Meditation to heal out the stress of
teachers working in an international organization where they have to perform at optimum
level on day to day basis.
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12. Chapter 3: Methodology
Men, Method and Materials are the pillars in education. If these three pillars are good
enough, learning teaching-can happen inside and outside the classroom. These three MMM
are complement to each other.
Merely, good materials don't help in teaching -learning situations. If a teacher knows how to
handle materials and which way to handle materials, then the objectives of programme will
reach its height.
Psychological research broadly falls under three categories, namely, personality; ability and
aptitude; and attitude and interest. In psychology psychological principles are used in its
construction, validation and standardization of the research. There are several methodology
has been used to collect particular research in certain area. It can be through:
1. Autobiography
2. Anecdotal Records
3. Rating Scales
4. Cumulative Records
5. Sociometric Techniques
6. Case study thorough using Tools and Techniques of Evaluation
The tools and techniques of evaluation can be categorized into four categories to identify the
problems and to find out the solution of the problems:
I. Testing Procedure
II. Self Report Techniques
III. Observational Techniques
IV. Projective Techniques
In a “Testing Procedure” generally following methods are used for evaluation:
A. Through written means
B. Verbally
C. Experimentally
D. Administration
E. Self developing method
Self Reporting Test
a) Questionnaire
b) Autobiography
c) Personal Dairy
d) Discussion
e) Direct Question
In fact, we know or identify the problems through evaluation of the situation and the
persons which they are living. Counsellor guides them on the basis of evaluation. One can be
familiar about the problems of concerned person /institutions through evaluation and
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13. provide them guidance. Similarly activities of the individual can be improved on the basis of
evaluation.
Stress of Teachers in International Organization
School Teachers: Job Description and Activities
Job Description
School teachers develop schemes of work and lesson plans in line with curriculum objectives.
They facilitate learning by establishing a relationship with pupils and by their organization of
learning resources and the classroom learning environment. School teachers develop and
foster the appropriate skills and social abilities to enable the optimum development of
children, according to age, ability and aptitude. They assess and record progress and prepare
pupils for the exams. They link pupils' knowledge to earlier learning and develop ways to
encourage it further, and challenge and inspire pupils to help them deepen their knowledge
and understanding.
While dealing with my present research, it would be easy for me to observe my clients on day
to day basis. I stay with client almost 7 hours a day and 32-35 hours in a week on average.
Most of the time, I assign work for them. They cannot escape from performing their expected
tasks. In fact in private organization boss knows only two words “Tasks and Output” like
chanting mantras of God. There are no other remedies to save or avoid from the institutional
expectation within a time frame. So teachers always feel stress to handle these situations
smartly; most of the teachers are facing problems all around, starting from family, foe and
friend, wife, husband and career growth so and so forth. Due to excessive stress teachers feel
pity on them and become of the victim of the society and the organizations. I have chosen
teachers of GEMS CPS to further study their stress level in day to day life. It is my prime
duty to give particular details of my clients specially a brief history of the organization where
they work and their different roles.
Introduction of GEMS CPS
Colonel Public School (CPS) is being run by International Heritage and Education Society.
Incepted in 1997, the society is led by eminent educationists and academicians and is actively
working towards up-liftment of the education sector in Tohana.
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14. Colonel Public School is a GEMS Network School. GEMS Education is the largest private
kindergarten to grade 12 school operators in the world with 50 years of experience, GEMS
Education is a global, multi faceted education group which owns and operates schools as
well as provides education support services to both the public and private sectors. GEMS
has around 15 managed school and 7 owned schools cross the pre and post operational
phases in India. GEMS is working towards expanding its Indian network to 100 schools in
the next 5 years. Other than running its own schools, GEMS India offers total school
management solutions where it takes a partner school all the way from project inception to
pre operational phase to ongoing operations seamlessly. GEMS India also provides advisory
and consulting services to various private sector and government entities. It has a global
network of world class international schools which provide high quality holistic education
to more than 100,000 students from 143 countries. It employs over 9,000 education
professionals, specialist and staff.
Colonel Public School is spread over 4 and half acre eco- friendly campus. It has nearly 700
students and 60 high qualified teachers. All the teachers’ belongs from different reason i.e.
Kashmir to Kanyakumari. Colonel Public School has classes from Nursery to 12th Grade.
Adoption of a method especially in research depends on the physical as well as mental level
of the students i.e. age, background, working styles, their expertise in different fields and
exposure to language.
I had gone through their special specific details of the each and every teacher i.e. their
educational qualifications, their taught subjects and their other role and responsibility on
day to day school life.
Details of GEMS CPS Staffs
Teacher/Staff Qualification Post
Aashish Kumar Garg XII, DCA, DCH NTT
Ajitesh singh (10+2)Diploma NTT
Amandeep Singh DCAP, CIC, PGDCA, M.Sc. (I.T.) PGT
Anita Arora M.A.(English), B.Ed. PGT
Anita Sharma M.A. (Hindi), B.Ed PGT
BalRam Jakhar M.Sc. (Computer), B.Ed. PGT
Bhagwan Dass Jast B.Com. Sangeet Visharad Music Teacher
Deepak Kumar M.Sc. B.Ed. PGT
Gurjit Kaur Sihag M.A. MPhil (English), B.Ed. TGT
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15. Harmeet Kaur B.A.PGDHRM PRE
Harmeet Kaur M.A.(Punjabi), B.Ed., B.Lib. Librarian
Kanika Kinra MCA NTT
Karamvir Singh B.Sc., B.Ed TGT
Krishan Kumar Kaushik M.A.(Pub.Adm. & Pol. Sci.), PGT
B.Ed., UGC SLET Qualified
Kuldeep Kaur Saharan M.Sc. (Physics) TGT
Kuldeep Kumar M.A. (Hindi), M.A. (Education), PGT
B.Ed.
Kulwant Kaur B.A., B.Ed., Giani, Steno Pbi PRT
Mahavir Singh Nain B.Com (Maths), B.Ed. TGT
Meenu Verma M.A., B.Ed. TGT
Naresh Devi Nain M.A., B.Ed. Prabhakar PRT
Nirdosh Kumari B.A. B.Ed TGT
Parul Garg M.Sc. (Chem), B.Ed. PGT
Poonam Bhatia M.Com., Mphil (Finance), B.Ed. PGT
Rajeev Ranjan M.A. (English), B.Ed., PGDTE, COORDINATOR
Chinese Diploma
Rajinder Kaur B.A. Steno Hindi NTT
Rajiv Pandey BPED PTE
Reetu Grover B.A. Jr. COORDINATOR
Ritu Soni Sangeet Vishard, Computer DANCE
Course
Sajal Singh M.A.(Georaphy), M.Ed, PGT
Phd.(Georaphy)
Sanjay Kumar M.A. (History & Economics), PGT
M.Ed.
Santosh Kumar Singh MA, M.Ed, B. Ed, MBA PRINCIPAL
Saroj Singh M.A. (Hindi & History), B.Ed PGT
Shaily Sircar Dutta B.Sc., PGDCA Jr. COORDINATOR
Shekhar Jadhav BSC .,MBA ADMINISTRATOR
Sonia Gunpal B.A., B.Ed. NTT
Sushila Kumari Nain M.Com., B.Ed. PRT
Urmila Bishnoi B.Com., B.Ed., D.Ed. PRT
Vijender Singh B.Sc., B.Ed TGT
Mukesh M.Sc, B.Ed PGT
Mukati BFA Art Teacher
ACTIVITIES of GEMS CPS TEACHER
I. Typical activities are broadly the same for all school teachers and include:
II. Teaching all areas of the primary curriculum;
III. Taking responsibility for the progress of a class of primary age pupils
IV. Organizing the classroom and learning resources to create a positive learning
environment
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16. V. Planning, preparing and presenting lessons that cater for the needs of the whole range
within their class
VI. Motivating pupils with enthusiastic , imaginative presentation
VII. Maintaining discipline
VIII. Preparing and making to facilitate positive pupil development
IX. Meeting requirements for the assessment and recording pupils’ development
X. Providing feedback to parents on a pupil’s progress at parents’ meetings;
XI. Coordinating activities and resources within a specific area of the curriculum, and
supporting colleagues in the delivery of this specialists area
XII. Taking part in school events and activities which may take place at
the weekends or in the evening.
XIII. Liaising with colleagues and working flexibly
TEACHERS ROLE IN THE SOCIETY
Teachers are the real builders of the nation. They are the pillars to uphold the national
aspirations of progress. The teachers’ role in the growth, development and prosperity of
the nation is undeniable. It is the teachers who mould the future society and influence the
coming generations towards successful achievement of the national goals. If the teachers
have to perform their duties with dedication and sincerity they must possess adequate
mental health.
A mentally healthy teacher is one who has confidence in himself and his pupils, one who
expects much and gets much, one who is concerned for the future citizens of India.
Teachers are expected to be mentally healthy but the problems of teachers are more than
what it was in the past. In addition to the loss of special recognition, the profession has
been infested with a number of other problems, such as enormous rise in the work load, lack
of security of service, too much domination by the political bosses under local board
managements, growing indiscipline among the students, delayed promotions and poor
school climate.
The teacher has to cope with so many stressful and frustrating situations which results in
mental ill health. A teacher, who is not mentally happy, will breed discontentment
and dissatisfaction which will have a long term effect on the pupils. Therefore, mental
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17. health of teachers is a crucial issue to be tackled by educationists and all those concerned
with the teaching profession.
PROBLEMS FACED BY SCHOOL TEACHERS
The school teachers play a very important role in the society, as they are largely responsible
for moulding the young and impressionable minds. There is growing concern among
educators about teacher’s mental health. Job-related stress is an important factor in teacher’s
motivation and retention. Teaching once was considered a rather routine job; however,
within the last decade it has become an increasingly complex profession. Issues such as
litigation, liability, accountability, tenure, unions, along with increasingly diverse
responsibilities and fast changing ideas have made teaching more stressful.
Two of the main sources of this stress were cited as work pressure and students
misbehaviour. This stress could be putting the school teacher’s health at risk, as many find
themselves unable to unwind out of school. Basically, school teachers play three
different roles at home, school and society. They need to face numerous problems while
playing these three roles. So they are flooded with extreme stress, anxiety and tension
which finally affect their personality. The reasons for their stress can be channelized as
follows:
1. HOME: Misunderstanding with the elders, financial problems, difficulty in
nurturing their kids, etc.
2. SOCIETY: Recognition problems.
3. SCHOOL: Work pressure, children misbehaviour, frequent changes in
curriculum, lack of job satisfaction, insufficient salary package, etc.
4. PERSONAL: Physiological and psychological problems.
All these problems have direct influence on the personality development and work
efficiency of school teachers. Sometimes, the pressures/stress, which bear down upon
them threaten destruction or serious injury to their personality and then they judge
themselves helpless.
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18. What is Stress?
Stress is the “Wear and tear” our bodies experience as we adjust to our continually changing
environment. According to Hans Selve a pioneer researcher in stress reaction, “stress is the
human responses to change that occur as a part of daily living.” Stress has a physical and
emotional effect on us, and it can create positive or negative feelings. “Stress comes from any
situation and circumstances that requires behavioural adjustment. Any change, either good
or bad, is stressful, and whether it’s a positive or negative change, the physiological response
is the same”. (Lazarus, 2000)
All of us have limitless potentials to develop, grow & gain health & happiness which
are precious. However, our life is made of stresses of various kinds. In order to remain happy
& gain health coping with stress & anxiety is an everyday requirement. Since stress is
inevitable but a necessary ingredient of life, the question is not "Do I experience
stress?" or "Am I under stress?" but rather "How am I coping with stress and and "How
can I make stress work for me rather than against me.
The answers to these questions involve all facets of our life & developing strategies for
dealing with stressors that are really "Getting to us" Stress is a common experience in
meeting with the demands of life and a natural fabric of life. It is a transaction between
the person & the environment in which stressors are linked to anxiety reactions by the
perception of threat. Stress is not always harmful; it can give motivation to overcome
difficulties. While stress may have positive effects as well as negative effects, the
negative effects often get most attention. Negative stress mainly leads to discomfort,
anxiety, irritation and emotional instability.
Coping is the ability to reduce the mismatch between resources & demand Most of us just
assume that all the stressfulness of life is natural & is the only way to react ,but
there is a another way which is learning to cope with stress.
Stress reaction is a natural response to fear or uncertainty. Chronic stress is a major
challenge of technological era. Stresses can pile up without your noticing each tension
feeding others, until you become chronically over stimulated, eventually; this is
expressed as physical disease or mental disorders.
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19. Four Types of Stress:
Acute Stress:
Digestive problems
Vital-Sign disturbances: rise in blood pressure, rapid heartbeat, sweaty palms
Episodic Acute stress:
Persistent headaches
Hypertension
Chronic Stress
Loss of appetite, or overeating
Feeling of insecurity & inadequacy
Traumatic Stress:
Thoughts: flashbacks; vivid memory of event; inability to concentrate
Relationship problems: strained, frequent arguments with family members and/or coworkers;
withdrawal and isolation from group activity
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20. Figure 1 Stress
20

21. What is occupational Stress?
Occupation related stress among working population is drastically increasing
worldwide. Stress at work has become an integral part of everyday life. In 1992 the
United Nation identified job stress as a ‘20th century epidemic’. The World Health
Organization called it a ‘worldwide epidemic’. In the USA, approximately one-quarter
of the working population suffer from work related stress. The figures for India are not
readily available but there is not much doubt that occupational stress affects a significant
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22. number of workers and costs heavy financial losses, human sufferings and mental illness.
Occupation related stress comes in many shapes and forms. HSE (2004) defines
occupational stress as “The adverse reaction people have to excessive pressures or other
types of demand placed on them.” OS may have harmful physiological and psychological
effects on workers. Various studies have showed that workers suffering from stress
exhibit decreased productivity, absenteeism, higher number accident, lower morale and
greater interpersonal conflict with colleagues and superiors. (Cranwell & Alyssa, 2005 ;
HSE 2004) unfortunately, occupation related stress and associated
hazards are increasing day by day.
Various statistical surveys proved that the prevalence of stress among teacher have been
causing many harmful impacts on the society, which is a warning that cannot be ignored.
The growing stress level resulting in mental illness, resulting in
misbehaving with kids in the classrooms as well as their family life is tormented. (TOI,
2007).
In order to deal with problems the school management and CBSE are embracing
the various means and tools, out of them the Yoga and Meditation is being recognized as
a highly effective and multi-beneficial one.
Yoga and Meditation are holistic science of life which deals with physical, mental, emotional
and spiritual health. Various aspects of Yoga help in the management of stress (Baba
Ramdev, 2012 in Delhi)
While reciting on Yoga for Stress Management, Lt. Col. D. R. Vaze (2007) has
the opinion that “Approach of Yoga for stress management is unique. In one sentence it can
can be said that the pace of body , mind and intellect level and increase the awareness about
changes within. It is necessary to discuss here some of the techniques of Yoga.
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23. Yoga and Meditation plays vital role reduce stress and increase work efficiency. A teacher of
international school has to responsible for different organizations. They know only one mantra
that is “Task” and “Out”. There is no if or but in between “Task” and “Out”.
YOGA TECHNIQUES
A combination of yogasanas, pranayama and meditation work wonders for those intent on
cleansing both physical and subtle body.
YOGASANA:
A yogasana is a posture in harmony with one's inner consciousness. It aims at the
attainment of a sustained and comfortable sitting posture to facilitate meditation.
Asanas also help in balancing and harmonizing the basic structure of the human body,
which is why they have a range of therapeutic uses too.
Functions of Yogasanas:
Asanas basically perform five functions:
1. Conative
2. Cognitive
3. Mental
4. Intellectual
5. Spiritual
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24. PRANAYAMA:
Pranayama is a compound term (‘prana’ and ‘yama’) meaning the maintenance of prana in a
healthy throughout one’s life. More than a breath- control exercise, pranayama is all about
controlling the life force or prana. Ancient yogis, who understood the essence of prana,
studied it and devised methods and practices to master it. These practices are better
known as pranayama. Since breath or prana is basic to life, the practice of pranayama
helps in harnessing the prana in and around us and by deepening and extending it,
pranayama leads to a state of inner peace. The practices of pranayama—the correct
breathing technique helps to manipulate our energies. Most of us breathe incorrectly,
using only half of our lung capacity. Pranayama is a technique, which re-
educates our breathing process, helps us to release tensions and develop a relaxed state of
mind. It also balances our nervous system and encourages creative thinking. In addition, by
increasing the amount of oxygen to our brain it improves mental clarity, alertness and
physical well being .When practiced along with yogasanas the benefits of pranayama are
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25. more pronounced. According to Patanjali's Yoga Sutra, pranayama enables the mind to
acquire the capacity to concentrate on any given object of attention. It also says that
scientific breathing helps in unveiling true knowledge from the darkness of ignorance. But
it is eminently advisable to be aware of all the do’s and don’ts of pranayama before practicing
them.
SURYA NAMSKAR
The surya namaskar is one of the basic yoga poses. It literally means, 'salute to the sun'. This
asana or posture uses the entire body, from head to toe, to worship the sun. This yoga posture
is practiced as a physical exercise for fitness by world at large. However, with a deeper
understanding the same, a surya namaskar can be performed as total sadhana, which
accomplished the asana, pranayama, mantra and chakra meditation. This exercise is supposed to
be done at sunrise to reach a spiritual arousal. A full surya namaskar, consists of two sets of
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26. twelve poses. Ideally, this yoga postures is to be repeated 12 times with 12 mantras.
ASHTANGA NAMSKAR
Basics of yoga aim to benefit your body in the best possible way. Ashtanga namaskar is a
derivation of surya namaskar. Asht means eight in Sanskrit and anga means body. Thus comes
the nomenclature, meaning eight parts of the body saluting together for self healing and
fitness. This yoga posture provides a thorough massage to every curve of your body and
flexing and working on every important part of the body, thus giving it the required strength
and shape. Performing this yoga exercise helps the heart by providing much-needed exercise
to the cardiac muscles and arteries. With synchronized breathing and body movements of
ashtanga namaskar and chanting of mantras, it lightens up the piled up anger, agitations and
anger within.
MEDITATION
Yogic meditation is a means of training the being to tune itself to the workings of the Divine
Being. The central principle of such meditation is to concentrate one's mental faculties upon
the object of quest. But it requires long hours of practice for the mind to be able to attain such
sustainable levels of concentration and absorption. This discipline, above everything else, is
the essence of yogic meditation.
The success of yogic meditation depends largely on the sincerity and strength of the person
behind it. It is not the duration but the intensity of the aspiring consciousness, which is
more important and ultimately effective. Fatigue is to be avoided at all costs, since it
weakens the power of concentration and jades the mind.
Yoga meditation puts the being of the meditating person in a condition of increased
and conscious receptivity to the workings of Yoga Shakti or the power of yoga. With a
deepening of this state of mind there is often a total withdrawal from the external
environment.
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27. Method: Sample
This study was conducted on a sample of 60 teachers. The participants of YMTP were all
teachers ranging from the rank of NTT to PGTs. They were from different region and states
and were teaching from Nursery to Grade XII. Their age ranged from 22-45 years. The
education qualification ranged from graduate to higher educations. None of them had
previous exposure to yoga practices and was practicing it.
The YMTP was scheduled for 15 days particularly for teachers. It was spread approximately
over 35 minute of two sessions each day in the morning and afternoon. All the
participants were encouraged to attain the classes regularly. The YMTP was an
integrated yoga and meditation practice taught by post graduated certified yoga teacher
from Brahmkumari,Hisar, Haryana.
The morning session focused on somatically active asana practices followed by
Savasana and Pranayamas, and were graduated into three intensity level is gentle,
moderate and vagarious.
The session consisted of the following:-
Omkar and Gayatri Mantra recitation (Prayer) - 10 minutes
• Asanas Practices - 15 minutes
Pryagya Yogasana (invented by Pandit Sriram Sharma Acharya, including 14 Asanas):
Tadasana, Padahastasan, Vajrasana, Ustrasana, Yogamudrasana, Ardhatadasana,
Bhujangasana, Sashankasana, Ardhatadasana, and Om Uccharan.
Bhunamanasana,halasana,Chakrasana and Rajkapotasana.
Savasana - 05 minutes
The afternoon session focused on predominantly mindfulness and relaxing practices as
following:
• Omkar & Gayatri Mantra recitation (Prayer) - 10 minutes
• Balancing Asanas - 15 minutes
Vrikshyasana, Garudasana, Tolasana, Padangusthasana, Sankatasana,
Bakasana, Ekpadasana, Utthithasta padangusthasana, Merudandasana and
Vashisthasana.
• Yoga Nidra - 10 minutes
27

28. Training Session at a Glance: Theory & Practice
2 Starting of Programme with Gaytri Mantra
28

29. 3 Vajrasana
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30. 4 Yoga Mudrasan
5 GEMS CPS Teacher at Training Session
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31. Chapter 4: Measure
Occupational Stress Index was developed by Dr. A. K. Shrivastava & Dr. A. P. Sinha,
Banaras Hindu University, Varanasi to asses occupation related stress. The OSI consists of 46
items, each to be rated on the five point scale from strongly agree to disagree. Out of the 46
items 28 are true keyed and the remaining 18 are false keyed. These items relating to
the 12 factors of occupational stress i.e. Role overload, Role ambiguity, Role conflict,
Group & political pressure, Responsibility for persons, Under participation,
Powerlessness, Poor peer relations, Intrinsic improvement, Low status, Strenuous,
Working condition and Unprofitability. The scores were divided into three categories:
high (151-230), moderate (128-150) and low (46-127).
Result & Discussion
The result was found applying the statistical data analysis with respect to x2 test. The
significant difference was observed between the scores of pre and post test, which is
significant at 0.05% (p<0.05) and at 0.01 of confidence (table-1). This finding supports the
hypothesis. This indicated that the YMTP caused the experiencing effect in reducing
occupational stress level of participants.
(Table-1) showing the obtained scores (level) of occupational stress
Occupational Low Moderate High
Stress
Pre Test (before 20(33.3%) 28 12
YTP) (46.7%) (20%)
30 (50%) 24 (40%) 6 (10%)
Post Test (after
YTP)
X2 = 5.605 df = 2 p < 0.05
In considering the result, it may be argued that this change must be attributed mainly by
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32. the yoga and meditation practices. The YMTP was an integral package of yogic tools
including selected Asanas, Pranayamas, Yoganidra and Omkar & Gayatri Mantra recitation.
All these were practiced in synchronizing and gradual manner. Of course, practice of Asanas
and Pranayamas has been shown improve and sustain physical as well as mental efficiency.
This synchronized practice could bring them in balance of homeostatic efficacy on
psycho-neuro-immuno-endocrine network and which helped to enhance strength,
endurance, vitality, body-mind harmony and balance. Thus, this could contribute to reduce
physical and mental stress level. There are ample numbers of research evidences
supporting this finding. A feasibility study conducted at Washington DC, USA (2007)
revealed that a particular approach of yoga and meditation have a positive healing effect on
teachers suffering from stress disorder.
Yoganidra which is recognized as a beneficial art and means of relaxation, it is known that
the practice of Yoganidra creates a deep rest by improving physical, sensory and mental
equilibrium and control. This ultimately helps to have a counterfoil to existing stress,
pressure or tension. A study conducted by Kamakhya Kumar (2004) also showed the
positive effect of Yoganidra for reducing stress & anxiety which is responsible for
improving overall well-being. Therefore it seems to appear that study also may be
responsible to fall the stress level.
However, Omkar and Gayatri mantra was part of YMTP. There are various research
evidences regarding Omkar and Gayatri mantra recitation which reported the positive impact
in reducing stress by improving neuro-psycho spiritual benefits. As we know that such
recitations contribute to create the positive stimulation and vibration on nerve plexus
and chakras whereas concentration on meaning of mantra may encourage the positive
thinking. This is because the participants may experience reduction of stress level. An
earlier research conducted by Bhogal et al., (2000) is in harmony with this finding which
reported that Omkar and Gayatri mantra recitation caused significant reduction on
neuroticism among police trainees. Thus, it was observed that YTP had significant
contribution for reducing stress level. Moreover, the subjective feelings of participants were
also supportive towards the result.
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33. Chapter 5: Implication of Study
Yoga is suitable for all people from young age to old age from family men to sadhus.
Rather the most of it are for social well being and mental peace in the normal life of the man.
So every teacher has to know of it, has to practice it and make his pupils to follow it, so as to
have a balanced, awakened mind for the academic achievement, as well as, to have a total
happy life.
Development of physical fitness and health of the student is not the responsibility of the
teachers of physical education alone. In fact every teacher has a role to play in this direction,
and must have substantial exposure to physical education. It should be viewed as an integral
part of teacher education programmes at all levels.
The work efficiency of the school teachers not only depend on their experience, intelligence
and knowledge but also on their complete personality. Their attitudes, self concept, mode
of adjustment, reaction to frustrating situations are important in determining the
dynamic aspects of their personality. The personality development of the school teachers will
definitely be enhanced by a little practice of Yoga and Meditation regularly. The benefits they
get through yoga and meditation are as follows:
1. Stress- free living and joyful relationship.
2. Enhanced productivity, creativity and efficiency.
3. Heightened concentration, high memory and decision-making capabilities.
4. Stimulates the release of all physical, mental and emotional blocks.
5. A proven tool for preventive health that has helped relief from chronic diseases.
The above said magnificient effects of yoga and meditation can definitely decrease the
Stress and increase the productivity of school teachers so that they can mould the children
Into the best citizens
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34. Counselling
Counselling is a wonderful 20th century invention. We live in a complex, busy and
continuously changing world. In this world, there are many different types of experience that
are difficult for people to cope with. Counselling is not just something that happens between
two people. It is also a social institution that is embedded in the culture of modern
industrialized societies. It is an occupation, discipline or profession of relatively recent
origin. Working place consists of different types of people and their behavioural approach as
well as attitudes and aptitude differs with one and another.
Workplace counselling is one of a number of human procedural interventions which make
up the human strategy of organisations to achieve a safe, positive and productive work
environment. In fact, it was very difficult to bring almost all indifferent people at a platform
for “Yoga and Meditation” training programme. Credit goes to those teachers who helped me
a lot first than themselves by participating in this programme and giving their valuable time
to us.
At first stage to convince teachers for the Yoga and Mediation programme for continuous 15
days was in fact an difficult tasks however at the completion of this training programmes
brought a lot of changes in their behaviour as well as their efficiency level went high during
the session. They Feel more confident and seem less stressful. Teachers’ confidence level tells
the success of this training programme.
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35. Chapter 6 : Conclusion
It may be concluded that yoga and meditation practice have a highly positive impact
in the management of stress related problems. The strong need is that the various
aspects of yoga may suitably be embraced as a part of regular training particularly among
the teachers. This finding also encourages the scope to carry out the various research studies
in this very regard. A good quality of life can be attained only through a good quality of
education.
Education is an important social activity, closely bound with intellectual, economic,
cultural, emotional and social life of the human race. The “Pillars” upholding the
aspirations of progress in education are the school teachers. Teachers are the real
builders of the nation. The teachers’ role in the growth, development and prosperity of
the nation is undeniable. If the teachers have to perform their duties with dedication and
sincerity they must possess adequate mental health. Teachers are expected to be mentally
healthy but the problems of teachers are more than what it was in the past. With proper
practice of YOGA, school teachers can create the right kind of chemistry, where they are
naturally peaceful, joyous and loving within themselves. This inner science of Yoga help
teachers liberate from their problems and sufferings, both physically and psychologically.
Yoga ultimately makes the school teachers work in harmony and mould the best citizens
of the country. There should be a trained Yoga teacher in each and every school. In fact, yoga
and meditation create a great impact on efficiency level of teachers. It helps human beings to
lead a happy, prosperous and peaceful life in this global village.
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36. Reference:
1. Bhavanani, Ananda, Balyogi. (2007). Yoga and Stress. Yoga Vigyana. MDNIY, 1, 1, 9-6
2. Cranwell, Ward & Alyssa, Abbey. J., (2005). Organizational Stress. Palgrave.
Macmillan, New York-10010, USA
3. Health and Safety Executive (2004). Management Standards for Tackling Work-
related Stress, www.hse.gov.uk/stress/standards.
4. Sharon, Staffy (2007) The Healing Effect of Yoga in PTSD
5. Vaze, D.R., Lt. Col. (2007). Yoga for Stress Management, Souvenir, National Yoga
Week- 2007. Morarji Desai National Institute of Yoga: 106-109.
6. Snyder C.R. (2001) Coping With Stress: Effective People and Process, OU , NY
7. Introduction To Stress Management http://www.noah-
health.org/english/illness/men-
8. Simple Things You Can Do Today to Control Stress
http://stress.about.com/library/weekly/aa112600a.htm
9. Paula’s Story
10. Effect of Meditation (Research Paper ) by ICMR
11. Research Paper (Dr. A Malathy)
12. Stress Management after Disaster by Marta Stuart
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37. PRE-COURSE INFORMATION QUESTIONNAIRE
Personal Information
Family name ________________First name(s) ____________________
Date of Birth __________________ Mother tongue ________________
Contact Address:
________________________________________________________________
____________________________________________________
Contact phone number(s) _____________________________________
E-mail address_______________________________________________
Professional Information
Name of organization:
Length of service: _____ Yrs____ Months_____ Days
Designation:----------------------------------------------------------------------------
Length of time in current job : _____ Yrs______ Months________ Days
Working language of GEMS CPS : HINDI/ENGLISH/BOTH
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38. Yoga and Meditation Information
Do you use practice Yoga? Never/Often/less
often/Always
Do you want to improve your working efficiency and reduce stress level?
__________________________________________________________
Will this YMTP help to make your current job better? Yes/No
Your job
Please describe the roles and responsibilities of your current job.
_________________________________________________________
_________________________________________________________
_________________________________________________________
Analyze yourself
(a) Are you overloaded with work? YES /NO
(b) Have you attended YMTP earlier? Yes/No
(c) If the medium of Instruction had been English, would Yes/No
it be better for you to understand the course?
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39. How do you like to learn?
Tick the right answer.
(a) In YMTP do you like to practice :
1. individually? Yes/No
2. in pairs? Yes/No
3. in small groups? Yes/No
4. in one large group? Yes/No
(b) Do you want to do home? Yes/No
If so, how much time have you got for YM at home?
_____ Hours a day.
Or
_____ Hours a week.
(c ) Do you want to
1. Spend all the time in the classroom? Yes/No
Or
2. Spend some time at ease and some time practicing Yoga
and Meditation? Yes/No
(e) Do you like to do Yoga and Meditation?
1. With trainer Yes/No
2. Without trainer Yes/No
3. By doing yourself? Yes/No
39

40. Yoga and Meditation Programme Information
(a) How do you want the instructions to take place?
(i) in Hindi
(ii) in English
(iii) Bilingual method.
(b) Where do you want the training to be held?
(i) In a closed space
(ii) At open space
(iii) At any other location.
(c) At what time do you want the classes to be conducted?
(i) in the morning.
(ii) in the afternoon.
(iii) in the evening.
(d)What should be the time slot for one class?
(i) 30 Minutes
(ii) 45 Minutes
(iii) 1 hour
(iv) 35 Minute
(e) How do you want the classes to be conducted?
(i) 1 hour a day.
(ii) 2 hours a day.
(iii) 3 hours a day.
(f) What should be the duration of the course?
(i) 10 Days .
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41. (ii) 12 Days
(iii) 15 Days
FEED BACK QUESTIONS
1. How do you find this “Yoga and Meditation programmes” ?
(i) Very bad (ii) bad (iii) good (iv) very good
2. Were the Yoga and Meditation programmes boring or interesting?
(i)Little bit boring (ii) interesting (iii) very interesting (iv) good
3. Did the Yoga and Meditation programmes help you?
(i) Yes (ii) a little (iii) no (iv) a lot
4. Did you follow the instructors Yoga and Meditation programmes ?
(i)yes (ii)no (iii) sometimes difficult
5. Which types of problem did you face in the course?
(i) With tutors (ii) with language (iii) with tasks (iv) with time
6. Was the course very fast?
(i) No (ii) yes (iii) can’t say (iv) Sometimes
7. Do you feel confident enough after completion of the” Yoga and
Meditation programmes” ?
(i) Yes (ii)No (iii) A little bit
(ii)
8. Were the “Yoga and Meditation” programmes helpful to you?
(i)Yes (ii) Sometimes (iii) No
9. Was the instructor’s language simple or complex?
(i)Simple (ii) Complex (iii) Very complex
10. Was the timing of the course suitable for you?
(i)Yes (ii) No
If no, what should be the timings of the course? ________
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42. 11. Was the venue of the course convenient for you?
(i)Yes (ii) No
If no, what should be the venue? _________
12. How much time would you like to spend on the course?
(i)8 hours (ii)10 hours (iii) 12 hours.
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