ISSN - 2348-2397 January-March, 2021

UGC CARE LISTED JOURNAL Vol. 8, Issue 29

SIV Page Nos. 49-52
AN INTERNATIONAL BILINGUAL PEER REVIEWED REFEREED RESEARCH JOURNAL

fd'kksjksa dh lkaosfxd cqf¼ ij pØh; /;ku

pUnk tSu*
ds çHkko dk fo'ys"k.kkRed v/;;u foosd ekgs'ojh**

'kks/k lkjka'k
fd'kksj voLFkk ekuo fodkl dk ,d egÙoiw.kZ pj.k gSA ;g ,d ,slh voLFkk gS tc ,d ckyd fofHkUu 'kkjhfjd ,oa
euksoSKkfud leL;kvksa dks vius l{ke ikrk gSA ml le; ij lgh ekxZn'kZu ls ge muds mTtoy Hkfo"; dh LFkkiuk dj ldrs
gSa D;ksafd gekjs fd'kksj gh gekjs l'kä lekt dh LFkkiuk dj ldrs gSaA ifjos”k dk izHkko gekjs fd”kksj Nk=ksa dh thou 'kSyh ij
lokZf/kd iMrk gS D;ksa fd bl le; fd”kksj ,sls ladze.k dky esa gksrs gSa tgk¡ muesa “kkjhfjd ,oa ekufld ifjorZu gksrs gSaA
ekrk&firk dh O;Lrrk] c<rh bPNkvksa vkSj liuksa dh mMku o i<+kbZ ds ruko esa fd”kksj Lo;a dks vlqjf{kr eglwl djrk gS vkSj
og lkaosfxd cqf) ij larqyu [kks nsrk gS tcfd lkaosfxd cqf) }kjk gh ,d fd'kksj vius laosxksa ij fu;a=.k] lgkuqHkwfr] Loçca/ku]
lkekftd tkx:drk rFkk ruko fu;U=.k vkfn djuk lh[krk gSA çLrqr 'kks/k blh rF; dks /;ku esa j[krs gq, fd;k x;k gS fd
D;k pØh; /;ku ls fd'kksjksa dh lkaosfxd cqf) yfC/k ds Lrj dks c<+k;k tk ldrk gS\ bl “kks/k gsrq d{kk 10oha vkSj 12oha ds leku
lkekftd vkSj vkfFkZd Lrj okys 70 Nk=ksa dks p;fur fd;k x;k FkkA p;fur Nk=ksa dks ,d ekg rd izfrfnu ,d ?kaVk pØh;
/;ku dk vH;kl djk;k x;kA pdzh; /;ku ds vH;kl ds iwoZ o i”pkr lkaosfxd cqf+) {kerk dk ekiu MkW- v#.k dqekj flag vkSj
MkW- Jqfr ujSu }kjk fufeZr lkaosfxd cqf) ekiuh }kjk fd;k x;kA iwoZ o i”pkr e/;ekuksa ds chp vUrj dh lkFkZdrk dh tk¡p
Vh&ijh{k.k }kjk dh xbZA Vh&izkIrkad] lkaf[;dh; fo”ys'k.k ds vk/kkj ij 0.01 Lrj ij lkFkZd çkIr gq,A ifj.kke ;g iznf”kZr
djrs gSa fd pdzh; /;ku }kjk fd”kksj Nk=ksa dh lkaosfxd cqf) esa ldkjkRed ifjorZu ns[kk x;kA
Keywords : fd”kksjkoLFkk] pØh; /;ku ,oa lkaosfxd cqf)A

ifjp;
fd'kksj jk"Vª dh lEifRr vkSj mlds Hkkoh d.kZ/kkj gksrs
gSaA muds 'kkjhfjd] ekufld] ckSf)d] vk/;kfRed o uSfrd
vk;keksa dk fuekZ.k ,oa fodkl gekjs lekt dh vk/kkjf”kyk dks
j[krk gSA lkekU;r% ;g ekuk tkrk gS fd O;fä dh lQyrk
,oa miyfC/k;k¡ mldh cqf) ij vk/kkfjr gSaA cqf)&yfC/k vf/kd
rks thou dh miyfC/k;k¡ Hkh vf/kd ekuh tkrh gSa ijUrq thou
esa tks lQyrk çkIr gksrh gS mldh ek= 20 çfr'kr lQyrk gh
cqf)&yfC/k ds dkj.k gksrh gS vkSj 80 çfr'kr lQyrk
lkaosfxd cqf) ds dkj.k gksrh gS ¼Goleman, 1995½
vc ç'u mBrk gS fd lkaosfxd cqf) D;k gS\ lkaosfxd
cqf) ls vk'k; O;fä }kjk Lo;a ds rFkk nwljksa ds laosxksa dks
le>uk] mudk çcU/ku djuk rFkk mudks fu;U=.k djus ls
gksrk gSA lkaosfxd cqf) nks 'kCnksa ^laosx* o ^cqf)* ls feydj
cuk gSA laosx o cqf) ,d nwljs ds lg;ksxh rFkk ijLij lekarj
*Nk=k & v"Vkax ;ksx foHkkx
**lg vkpk;Z & v"Vkax ;ksx foHkkx] ydqfy'k ;ksx fo'ofo|ky;] vgenkckn ¼xqtjkr½
Vol. 8 Issue 29 January to March 2021 'kks/k lfjrk
{kerk,¡ gSaA lkaosfxd cqf) O;fä dks mldh vf}rh; {kerkvksa
rFkk mís';ksa dk vuqlj.k djus dh çsj.kk çnku djrh gSA og
O;fä dks ;ksX; cukrh gS fd og Lo;a rFkk nwljs O;fä;ksa dh
Hkkoukvksa dks igpku rFkk le> lds rFkk muds çfr mfpr
O;ogkj dj lds ¼Singh, 2011½A
;ksx “kCn ;qt~ fdz;k ls cuk gS ftldk vFkZ gksrk gS
tksM+uk ¼;qT;rs vusu bfr ;ksx%½A ;ksx gekjs Hkkjro'kZ dh egku
oSfnd ijEijk dk vfHkUu vax jgk gSA bl ;ksx dh fo/kk dks
egf'kZ iratfy us ;ksxlw= xzUFk esa fu:fir fd;k gSA ;e]
fu;e] vklu] izk.kk;ke] izR;kgkj] /kkj.kk] /;ku vkSj lekf/k dks
v'Vkax ;ksx ¼;ksxlw=½ esa lfEefyr fd;k tkrk gSA oLrqr% ;ksx
dks thou thus dh dyk( thou dk vuq”kklu ;k loZO;kid]
“kk”or o ;FkkFkZ vkuUn dh voLFkk ekuk tkrk gS ¼Naikar,
2016½A orZeku le; esa ;ksx dks ,d fujkin fpfdRlk i)fr
ds :Ik esa mi;ksx fd;k tk jgk gSA egf'kZ iratfy }kjk iz.khr
49 QUARTERLY BI-LINGUAL RESEARCH JOURNAL
;ksxlw= ds lkrosa vax vFkkZr /;ku dks bl “kks/k dk vk/kkj ckjgoha d{kk ds dqy 70 Nk=ksa dk ,dy lewg cuk;k vkSj muls
fcUnq cuk;k x;k gSA M‚- Jqfrujsu ,oa M‚- v#.k dqekj flag }kjk fufeZr Þlkaosfxd
vkt /;ku dh fofHkUu izpfyr i)fr;ksa ds fpfdRldh; cqf) ekiuhß ijh{k.k Hkjok;k x;k vkSj rRi'pkRk ,d ekg rd
i{k ij fujUrj u;s “kks/k gks jgs gSaA bUgha /;ku i)fr;ksa esa ,d izfrfnu 60 feuV rd mUgsa pØh; /;ku dk vH;kl djok;k
/;ku i)fr gS& pdzh; /;kuA pdzh; /;ku dh vo/kkj.kk x;k o ,d ekg i'pkr~ iqu% mijksDr euksoSKkfud ijh{k.k
ekaMwD;ksifu'kn~ ls yh xbZ gSA ;g /;ku i)fr vkluksa] eqnzkvksa iz”kkflr fd;k x;kA
vkSj foJkfUr izfdz;kvksa dk la;kstu gSA pdzh; /;ku mRrstuk pØh; /;ku vH;kl izfdz;k
vkSj foJkfUr ds fl)kUrksa ij vk/kkfjr gSA bl i)fr esa vkluksa Øe pdzh; /;ku vH;kl fof/k Lke;
ds lkFk rhu izdkj dh f”kfFkfydj.k rduhdksa dks lfEefyr
fd;k x;k gS ftlesa rR{k.k f”kfFkfydj.k rduhd ¼IRT½ “kh?kz 1. çkFkZuk 3 feuV
f”kfFkfydj.k rduhd ¼QRT½ ,oa xgjh f”kfFkfydj.k
2. rR{k.k f'kfFkyhdj.k rduhd ¼vkbZ-vkj-Vh-½ 1 feuV
rduhd ¼DRT½A pdzh; /;ku dk izfriknu MkW- ,p- vkj-
ukxsUnz ¼Lokeh foosdkuUn ;ksx vuqlU/kku laLFkku] cSaxyksj½ 3. yhuh;u vos;jusl 5 feuV
}kjk fd;k x;k gS ¼Subramanya and Telles, 2009½A
pdzh; /;ku eu dks “kkUr djus ds lkFk gh okrkoj.k ds 4. v/kZdVh pØklu vH;kl 15 feuV
fy, ltxrk esa o`f) djrk gS ¼Vempati & Telles, 2000½( 5. 'kh?kz f'kfFkyhdj.k rduhd ¼D;w-vkj-Vh-½ 3 feuV
O;kolkf;d ruko] Lok;Rr mRrstuk] fpUrk] volkn dks
pdzh; /;ku i)fr }kjk de fd;k tk ldrk gS 6. cSBdj fd;s tkus okys vklu
¼Subramanya and Telles, 2009½A iwoZ esa gq, “kks/k dk;Z i- naMklu ;k otzklu 2 feuV
bl rF; dh Hkh iqf'V djrs gSa fd /;ku ds vH;kl ls gekjh
HkkoukRed cqf)] leL;k lek/kku ;ksX;rk] d:.kk] usr`Ro ii. 'ka'kkdklu 5 feuV
{kerk] Le`fr] ekufld foJkfUr] fu'iknu {kerk] Lok;Rr”kklh
iii. m"Vªklu 5 feuV
dk;ksZa ij ldkjkRed izHkko iMrk gS ¼Narendra et. al.,
2013 ½A mijksDr “kks/k ifj.kkeksa ds lnaHkZ esa gh izLrqr “kks/k esa 7. xgjh f'kfFkyhdj.k rduhd ¼Mh- vkj- Vh-½ 15 feuV
fd”kksj Nk=ksa dh lakosfxd cqf) ij pdzh; /;ku ds izHkko dk
8. Å¡dkj mPpkj.k 3 feuV
v/;;u fd;k x;k] ftlls fd fd”kksj Nk=ksa dh vdknfed
miyfC/k vkSj thou ds izfr ldkjkRed vfHko`fRr dks c<+k;k 9. çkFkZuk 3 feuV
tk ldsA
mís'; dqy le; 60 feuV
fdlh Hkh 'kks/k ds dqN fuf'pr fcUnq gksrs gSa ftudks çkIr
djus dh fn'kk esa 'kks/k mUeq[k gksrk gSA çLrqr 'kks/k ds mís'; iz;qDr 'kks/k midj.k
fuEufyf[kr gSa & izLrqr 'kks/k esa lkaosfxd cqf) dk ekiu djus ds fy, M‚-
· fd'kksj Nk=ksa ds lkaosfxd cqf) dk ekiu djukA v#.k dqekj flag ,oa MkW Jqfr ujSu }kjk fufeZr lkaosfxd cqf)
· fd'kksj Nk=ksa ds lkaosfxd cqf) ij pØh; /;ku ds çHkko ekiuh dk ç;ksx fd;k x;k gSA ;g ijh{k.k 12 ;k vf/kd o"kZ ds
dk v/;;u djukA fo|ky;] egkfo|ky; o fo'ofo|ky; ds fo|kfFkZ;ksa ds
· fd'kksj Nk=ksa ds lokZaxh.k fodkl gsrq pØh; /;kuds lkaosfxd cqf) {kerk dks tkuus ds fy, rS;kj dh x;h gSA bl
fof'k"V vH;klØe dks çLrqr djukA lkaosfxd cqf) ekiuh esa dqy 31 dFku fn;s x, gSaA ;s dFku
'kks/k çfof/k fo|kFkhZ dh lkaosfxd cqf) {kerk ds fofHkUu {ks=ksa ds ekiu ls
çfrn'kZ ,oa çfrp;u lEcfU/kr gSaA
bl 'kks/k ds fy, ç;ksT;ksa dk p;u ÞLokfLrd ,dsMeh çR;sd dFku ds fy, nks fodYi gSa gk¡ ;k ugha fn;s x;s
eksVsjk] xka/khuxjß xqtjkr ls fd;k x;kA lHkh ç;ksT; 'kkjhfjd gSaA ftuesa ls ,d fodYi dk pquko djuk gksrk gSA ç;ksT;
o ekufld :i ls LoLFk ,oa leku vkfFkZd fLFkfr ds FksA lHkh ftls mfpr le>rs gSa & gk¡ ;k ugha ij fu'kku yxk ldrs gSaA
ç;ksT;ksa dk 'kS{kf.kd Lrj leku j[kk x;k vFkkZr~ nloha ,oa
Vol. 8 Issue 29 January to March 2021 'kks/k lfjrk 50 QUARTERLY BI-LINGUAL RESEARCH JOURNAL
ifj.kke fo’ys"k.k
fd'kksj Nk=ksa ds iwoZ ijh{k.k ¼'kwU; fnol½ ,oa i'p ijh{k.k ¼30 fnol i'pkr~½
ij lkaosfxd cqf) Lrj dk lkaf[;dh; rqyukRed fo'ys"k.k
rkfydk & 1
lkaosfxd cqf)

çkekf.kd çkekf.kd Vh
çs{k.k e/;eku lglEcU/k lkFkZdrk Lrj
fopyu =qfV çkIrkad

iwoZ ijh{k.k
18-34 3-897
¼N = 70½ 0-01 Lrj ij
0-539 0-395 14-09
i'p ijh{k.k lkFkZd
23-91 2-512
¼N = 70½

LokrU«; ek=k ¾ 69

rkfydk &1 ds vk/kkj ij lkaosfxd cqf) ls lEcfU/kr
iwoZ ijh{k.k dk e/;eku 18-34 rFkk i'p ijh{k.k dk e/;eku
23-91 çkIr gqvkA nksuksa gh Lrj ij ekud fopyu Øe'k% 3-897
,oa 2-512 gSA blh ds lkFk ÞVhß ijh{k.k dk eku 14-09 çkIr
gqvk tks fd 0-01 Lrj ij lkFkZd gSA vFkkZr~ blls Li"V gS fd
pØh; /;ku ds vH;kl ls fd'kksj Nk=ksa ds lkaosfxd cqf) ij
ldkjkRed çHkko iMk gSA
,d ;kSfxd vH;kl ds :i esa pdzh; /;ku }kjk
lakosfxd cqf) Lrj ij lkFkZd ldkjkRed izHkko gksus dk vk/kkj
;g gS fd pdzh; /;ku ds vH;kl ls “kkjhfjd vkSj ekufld
foJkfUr feyrh gS tks fd okrkoj.k o Lo;a ds izfr okLrfod
vkSj ldkjkRed n`f'Vdks.k mRiUu djrh gSA blds lkFk gh
“kjhj o eu dk la;fer la;eu fd”kksj dks HkkoukRed :i ls
lqn`< djrk gS ¼Nagendra and Nagarathna, 1997½A
pdzh; /;ku ij gq, “kks/k bl ckr dh Hkh iqf'V djrs gSa fd
laKkukRed ekufld ;ksX;rkvksa] fu'iknu {kerk] vo/kku
foLrkj vkSj ,dkxzrk dks csgrj cukus esa pdzh; /;ku dh egrh
Hkwfedk gS ¼Shaji and Jose, 2019½A “kks/k fu'd'kksZa ls ;g Hkh
irk pyk gS fd pdzh; /;ku tks ;ksxkluksa ,oa funsZf”kr
f”kfFkfydj.k rduhdksa }kjk fpUrk] ruko] vkWDlhtu dh
[kir] Lok;Rr mRrstuk dks de djrk gS vkSj Le`fr] uhan vkSj
Vol. 8 Issue 29 January to March 2021 'kks/k lfjrk
thou xq.koRrk Lrj esa lq/kkj djrh gS ¼Kulkarni et al.,
2010; Sarang & Telles, 2006; Subranamya &
Telles, 2009½A pdzh; /;ku ij fd;s x;s “kks/k ds ifj.kke
;g n”kkZrs gSa fd fd”kksj Nk=kvksa ij ,d ekg pdzh; /;ku ds
vH;kl ds }kjk vkosx] ruko ,oa thou xq.koRrk Lrj esa
ldkjkRed ifjorZu ns[kk x;kA ifj.kke ;g Hkh Li'V djrs gSa
fd pdzh; /;ku gLrs{ki thou ls tqM+h euksoSKkfud leL;kvksa
dks Hkh de djrk gS ¼Kumari and Ghosh, 2015½A
fo”o dh izkphu laLd`fr;ksa ,oa lH;rkvksa esa /;ku dks
,d vfHkUu vax ds :Ik esa LFkku fn;k x;k gSA LFkku] lH;rk o
laLd`fr ds foHksnhdj.k ds dkj.k gh /;ku dh vyx&vyx
i)fr;ksa dk fodkl gqvk gS ijUrq lHkh /;ku i)fr;ksa dk eq[;
y{; “kkjhfjd&ekufld lefLFkfr dks cuk;s j[kuk gS
¼Dilwar & Braj, 2010½A foi”;uk /;ku] d:.kk /;ku]
lfork /;ku] izs{kk /;ku] lerk /;ku] Hkkokrhr /;ku vkfn dbZ
/;ku i)fr;k¡ gSa ftuds vius “kkjhfjd] ekufld] HkkoukRed]
oSKkfud ,oa vk/;kfRed mn~ns”; gSaA pdzh; /;ku Hkh izkphu
Hkkjrh; Kku Hk.Mkj }kjk iksf'kr i)fr gSA ;fn fdlh Hkh /;ku
i)fr dks thou “kSyh dk ,d vax cuk;k tk; rks LoLFk o
HkkoukRed lqn`< lekt dh LFkkiuk dh tk ldrh gSA
51 QUARTERLY BI-LINGUAL RESEARCH JOURNAL
fu"d"kZ
çLrqr 'kks/k ds ifj.kkeksa ls ;g fu"d"kZ fudyrk gS fd
vusd 'kks/kksa dh Hkk¡fr bl 'kks/k ds ifj.kke Hkh ;gh fl) djrs gSa
fd pØh; /;ku dk lkaosfxd cqf) ij ldkjRed çHkko iM+rk
gSA fd'kksjksa esa pdzh; /;ku ds fu;fer vH;kl ls ekufld o
'kkjhfjd rkSj ij ldkjkRed çHkko fn[kkbZ fn;sA vr% ;g
Li'V gS fd pdzh; /;ku ds vH;kl }kjk fd'kksjksa esa lkaosfxd
cqf) dks c<+k dj ,d vkn'kZ lekt o vkn'kZ O;fäRo dh uhao
j[kh tk ldrh gSA
lUnHkZ %&
1. Dilwar, H., & Braj, B. (2010). Psychology of
Meditation and Health: Present Status and Future
Directions. International Journal of Psychology
and Psychological Therapy. 10(3), 439-451.
2. Goleman, D. (1995). Emotional intelligence: Why
it can matter more than IQ. New York: Bantam
Books.
3. Kulkarni, R., Nagarathna, R., & Nagendra, H.R.
(2010). Measures of Heart Rate Variability in
Women following a Meditation Technique.
International Journal of Yoga. 3(1), 6-9.
4. Kumari, S., & Ghosh, S. (2015). Effect of Cyclic
Meditation on Quality of Life and Perceived Stess
in Female Adolescence. Int J Educ Psychol Res. 1,
238-240.
5. Nagendra, H.R., & Nagarathna, R. (1997). New
Perspectives in Stress Management. Bangalore:
Swami Vivekananda Yoga Prakashan.
6. Naikar, C.S. (2016). Patanjali of Yogasutras. New
Delhi: Sahitya Akademi.
Vol. 8 Issue 29 January to March 2021 'kks/k lfjrk
7. Narendra A., Kamlesh, S. & Anushree, M. (2021,
March 28). Effect of Meditation on Work
Performance, State of Mind and Health. Retrieved
from https://www.researchgate.net/publication/
308891147_Effect_of_Meditation_on_Work_Per
formance_State_of_Mind_and_Health.
8. Sarang, P., & Telles, S. (2006). Effect of Two Yoga
Based Relaxation Techniques on Heart Rate
Variability (HRV). International Journal of Stress
Management. 13(4). 460-475.
9. Shaji, S.K., & Jose, M.S. (2019). Immediate Effect
of Cyclic Meditation on Cognitive Functions in
Female with Pre Menstrual Syndrome.
International Journal of Scientific Research.8(6),
7-8.
10. Singh, A.K. (2011). Advanced General Psycology.
Delhi: Motilal Banarasidas, 894-895.
11. Subramanya, P., & Telles, S. (2009). A Review of
the Scientific Studies on Cyclic Meditation.
International Journal of Yoga. 2(2), 46-48.
12. Subramanya, P., & Telles, S. (2009). Effect of two
yoga-based relaxation techniques on memory
scores and state anxiety. Biopsychosoc Med. 3(1),
1-5.
13. Vempati, R.P., & Telles, S. (2000). Baseline
occupational stress levels and physiological
responses to a two day stress management
program. J Indian Psychol. 18, 33–7.
52 QUARTERLY BI-LINGUAL RESEARCH JOURNAL