{"id":16631,"date":"2025-08-27T19:02:22","date_gmt":"2025-08-27T18:02:22","guid":{"rendered":"https:\/\/icert.org.in\/?page_id=16631"},"modified":"2026-04-03T10:35:58","modified_gmt":"2026-04-03T05:05:58","slug":"inner-calm-the-transformative-power-of-meditation-and-contemplative-practices-in-stress-reduction","status":"publish","type":"post","link":"https:\/\/icert.org.in\/index.php\/2025\/08\/27\/inner-calm-the-transformative-power-of-meditation-and-contemplative-practices-in-stress-reduction\/","title":{"rendered":"Inner Calm: The Transformative Power of Meditation and Contemplative Practices in Stress Reduction"},"content":{"rendered":"\t\t
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Shodh Sari-An International Multidisciplinary Journal<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Vol-04, Issue-03(Jul-Sep 2025)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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An International scholarly\/ academic journal, peer-reviewed\/ refereed journal, ISSN : 2959-1376<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Inner Calm: The Transformative Power of Meditation and Contemplative Practices in Stress Reduction<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Singh, Jajbir<\/span>
<\/span>Head of Department and Associate Professor, Department of Swasthavritta and Yoga,<\/span>
<\/span>Lal Bahadur Shastri Mahila Ayurvedic College and Hospital, Bilaspur, District Yamunanagar, Haryana, India<\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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DOI: <\/span>https:\/\/doi.org\/10.59231\/SARI7856<\/span><\/a><\/p>

Subject: Psychology \/ Wellness \/ Mental Health<\/span><\/p>

Page No: 320-327<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Received: May 20, 2025<\/span><\/p>

Accepted: June 25, 2025<\/span><\/p>

Published: July 01, 2025<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Thematic Classification: Meditation, Contemplative Practices, Stress Reduction, Mental Wellbeing, Mindfulness, Holistic Health<\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Abstract\n<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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In an increasingly fast-paced and demanding world, stress has become a common feature of modern life. From workplace pressure to personal responsibilities, individuals constantly grapple with mental and emotional strain. Amid various strategies for managing stress, meditation and contemplative practices have emerged as powerful tools. These ancient practices offer a path not only to relaxation but also to deep mental clarity and emotional balance. Stress, while a natural physiological response, can become harmful when chronic. Prolonged stress contributes to a range of health issues, including anxiety, depression, cardiovascular problems, and weakened immunity. It affects both the mind and body, disrupting sleep, concentration, and overall well-being. Therefore, effective stress management is essential for maintaining health and quality of life. Meditation is a practice that encourages focused attention, awareness, and a calm mental state. Techniques such as mindfulness meditation, transcendental meditation, and loving-kindness meditation have gained widespread popularity due to their measurable benefits. Research indicates that regular meditation reduces cortisol levels (the primary stress hormone), enhances emotional regulation, and promotes a sense of peace. Mindfulness meditation, in particular, trains individuals to observe their thoughts and emotions without judgment. This non-reactive awareness helps prevent overthinking and reduces the intensity of stressful experiences. Beyond meditation, contemplative practices like prayer, journaling, deep breathing, and nature walks also contribute to stress reduction. These practices encourage introspection and a deeper connection with oneself and the world. They help individuals slow down, reflect, and foster resilience in the face of challenges. Spiritual contemplation, regardless of religious affiliation, can also provide a sense of purpose and meaning, which acts as a buffer against stress. Numerous studies support the efficacy of meditation and contemplative practices. Neuroscientific research shows changes in brain regions related to emotion regulation, attention, and self-awareness in those who meditate regularly. These practices are also being integrated into clinical settings, schools, and workplaces as preventive and therapeutic tools. Incorporating just a few minutes of daily meditation or reflection can significantly enhance one’s ability to manage stress and maintain mental health. Meditation and contemplative practices offer more than temporary relief and they cultivate a lasting sense of inner peace and emotional strength. By promoting mindfulness, self-awareness, and compassion, they empower individuals to respond to life\u2019s challenges with clarity and calm. In the journey toward holistic well-being, these practices are invaluable allies.<\/span><\/p>

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Keywords<\/span>: – Stress, Meditation, Therapeutic, Significantly, Contemplative<\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Impact Statement\n<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Dr. Jajbir Singh\u2019s research has significantly advanced the integration of Ayurveda with modern healthcare through evidence-based approaches and transdisciplinary frameworks. His work on holistic management of chronic diseases, sustainable development through yogic practices, and innovative hospital management systems has influenced clinical practice and public health policy in India and internationally. By publishing extensively in peer-reviewed indexed journals and presenting at global conferences, Dr. Jajbir Singh has contributed to elevating Ayurveda\u2019s scientific credibility and global acceptance. His impactful research addresses critical health challenges such as metabolic disorders, environmental sustainability, and integrative wellness, fostering multidisciplinary collaboration between traditional medicine and contemporary science. Recognized with numerous prestigious awards, Dr. Jajbir Singh scholarship and advocacy continue to shape future directions in holistic health, demonstrating tangible benefits for patient care, education, and sustainable health systems worldwide.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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About Author\n<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Dr. Jajbir Singh is a distinguished Ayurvedic physician, researcher and academician renowned for his innovative contributions to integrative and evidence-based Ayurveda. As the Head of Department and Associate Professor \/ Consultant Physician at Lal Bahadur Shastri Mahila Ayurvedic College & Hospital, Bilaspur, Haryana. He combines clinical expertise with over nine years of teaching experience in Swasthavritta and Yoga. Dr. Jajbir Singh holds a Ph.D. in Ayurveda (Kayachikitsa) and was honored with an esteemed Honorary D.Sc. degree in Ayurveda. A prolific author, he has published extensively in high-impact indexed journals and delivered keynote presentations at numerous international conferences. His pioneering research in holistic healthcare, hospital management and sustainable development has earned him multiple prestigious awards, including the \u201cDevbhommi Rastriya Ratan Puraskar\u201d and several Best Paper Presentation accolades. Dr. Jajbir Singh dedication to advancing Ayurveda through multidisciplinary approaches and public health advocacy marks him as a visionary leader shaping the future of holistic medicine globally.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Cite this Article\n\n<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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APA 7th Style<\/span>\u00a0<\/span><\/p>

Singh, J. (2025). Inner calm: The transformative power of meditation and contemplative practices in stress reduction. <\/span>Shodh Sari-An International Multidisciplinary Journal<\/span>, <\/span>4<\/span>(03), 320\u2013327. <\/span>https:\/\/doi.org\/10.59231\/SARI7856<\/span><\/a><\/p>

Chicago 17th Style<\/span>\u00a0<\/span><\/p>

Singh, Jajbir. “Inner Calm: The Transformative Power of Meditation and Contemplative Practices in Stress Reduction.” <\/span>Shodh Sari-An International Multidisciplinary Journal<\/span> 4, no. 3 (2025): 320\u2013327. <\/span>https:\/\/doi.org\/10.59231\/SARI7856<\/span><\/a>.<\/span><\/p>

MLA 9th Style<\/span>\u00a0<\/span><\/p>

Singh, Jajbir. “Inner Calm: The Transformative Power of Meditation and Contemplative Practices in Stress Reduction.” <\/span>Shodh Sari-An International Multidisciplinary Journal<\/span>, vol. 4, no. 3, 2025, pp. 320-327, <\/span>https:\/\/doi.org\/10.59231\/SARI7856<\/span><\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Statements and Declarations\n\n<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Peer-Review Method:<\/span> This article underwent a double-blind peer-review process by two independent external experts in Psychosomatic Medicine and Swasthavritta (Preventive Medicine) to ensure the clinical and philosophical validity of the stress-reduction frameworks presented.<\/span><\/p>

Competing Interests:<\/span> The author Jajbir Singh declares that there are no financial, personal, or professional conflicts of interest that could have inappropriately influenced the research findings or the clinical perspectives discussed in this study.<\/span><\/p>

Funding:<\/span> This research was conducted as part of the author’s academic and professional activities at Lal Bahadur Shastri Mahila Ayurvedic College and Hospital. No specific external grants or commercial funding were received for this work.<\/span><\/p>

Data Availability:<\/span> The study is based on a qualitative and clinical review of Ayurvedic literature (Swasthavritta) and modern contemplative psychology. All theoretical frameworks and literary sources cited are available through public academic archives and institutional libraries.<\/span><\/p>

Licence:<\/span> Inner Calm: The Transformative Power of Meditation and Contemplative Practices in Stress Reduction<\/span> \u00a9 2025 by Jajbir Singh is licensed under <\/span>CC BY-NC-ND 4.0<\/span>. This work is published by the International Council for Education Research and Training (ICERT).<\/span><\/p>

Ethics Approval:<\/span> As this study is a theoretical review of health practices and does not involve direct clinical trials or experimentation on human participants, it was deemed exempt from formal ethical review by the Institutional Research Committee of Lal Bahadur Shastri Mahila Ayurvedic College and Hospital.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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References\n<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  1. Good, D. J., Lyddy, C. J., Glomb, T. M., Bono, J. E., Brown, K. W., Duffy, M. K., Baer, R. A., Brewer, J. A., & Lazar, S. W. (2016). Contemplating mindfulness at work: An integrative review. <\/span>Journal of Management<\/span>, <\/span>42<\/span>(1), 114\u2013142. <\/span>https:\/\/doi.org\/10.1177\/0149206315617003<\/span><\/a><\/p><\/li>

  2. Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. <\/span>JAMA Internal Medicine<\/span>, <\/span>174<\/span>(3), 357\u2013368. <\/span>https:\/\/doi.org\/10.1001\/jamainternmed.2013.13018<\/span><\/a><\/p><\/li>

  3. Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. <\/span>Journal of Psychosomatic Research<\/span>, <\/span>78<\/span>(6), 519\u2013528. <\/span>https:\/\/doi.org\/10.1016\/j.jpsychores.2015.03.009<\/span><\/a><\/p><\/li>

  4. McEwen, B. S., & Gianaros, P. J. (2011). Stress- and allostasis-induced brain plasticity. <\/span>Annual Review of Medicine<\/span>, <\/span>62<\/span>, 431\u2013445. <\/span>https:\/\/doi.org\/10.1146\/annurev-med-052209-100430<\/span><\/a><\/p><\/li>

  5. Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. <\/span>Journal of Psychiatric Research<\/span>, <\/span>95<\/span>, 156\u2013178. <\/span>https:\/\/doi.org\/10.1016\/j.jpsychires.2017.08.004<\/span><\/a><\/p><\/li>

  6. Tang, Y.-Y., H\u00f6lzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. <\/span>Nature Reviews. Neuroscience<\/span>, <\/span>16<\/span>(4), 213\u2013225. <\/span>https:\/\/doi.org\/10.1038\/nrn3916<\/span><\/a><\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    Shodh Sari-An International Multidisciplinary Journal Vol-04, Issue-03(Jul-Sep 2025) An International scholarly\/ academic journal, peer-reviewed\/ refereed journal, ISSN : 2959-1376 Inner Calm: The Transformative Power of Meditation and Contemplative Practices in Stress Reduction Singh, JajbirHead of Department and Associate Professor, Department of Swasthavritta and Yoga,Lal Bahadur Shastri Mahila Ayurvedic College and Hospital, Bilaspur, District Yamunanagar, Haryana, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[32],"tags":[],"class_list":["post-16631","post","type-post","status-publish","format-standard","hentry","category-shodh-sari-vol-04-issue-03-jul-sep-2025"],"acf":[],"_links":{"self":[{"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/posts\/16631","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/comments?post=16631"}],"version-history":[{"count":12,"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/posts\/16631\/revisions"}],"predecessor-version":[{"id":31938,"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/posts\/16631\/revisions\/31938"}],"wp:attachment":[{"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/media?parent=16631"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/categories?post=16631"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/icert.org.in\/index.php\/wp-json\/wp\/v2\/tags?post=16631"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}