APPENDIX -I Format of bio-data 1. Name : 2. Age, DOB : 3. B/G
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Transcript of APPENDIX -I Format of bio-data 1. Name : 2. Age, DOB : 3. B/G
154
APPENDIX -I
Format of bio-data
1. Name :
2. Age, D.O.B. :
3. B/G :
4. Religion
5. Cast :
6. Father‘s Name :
7. Occupation :
8. Income :
9. Mother‘s Name :
10. Occupation :
11. Siblings :
12. Other Family members :
13. Address :
14. Town/Village :
Flat/Residence/House :
15. Whether any sick/disabled
members your family :
155
16. Whether any family members
are talented artists :
17. Any of your ancestors had
any talent :
18. Whether you like film music/
carnatic music why? :
Whether you have any training
in music/dace/Any other art
form apart from school training :
156
APPENDIX -II
MENTAL HEALTH PROFILE
Mental Health Profile developed by Vanajakumari and H, Sam
Sananda Raj, (1995) was used to measure the variable of mental health.
The test contains 40 items and it is divided into four subsets, each having
10 items. The first subsets measure Self-Esteem, second subset measures
Autonomy, third subset measures Emotional Stability, and the fourth
subset measures Social Competence.
Sl.No Item True False
1 I prefer to do thing which are novel and difficult
2 I can make up my mind and stick to it.
3 I am fully confident my abilities.
4 I often wish I were someone else
5 I am able to do thing as well as most other people.
6 I can usually take care of myself.
157
7 I search for words while introducing myself to others
8 I often feel that lack something that makes one successful.
9 I am easily upset failure
10 I feel I am failure in life.
11 I am responsible for my mistakes
12 I do not like others interfering with my work
13 I have my own option about everything.
14 I do many things because of the pressure from others
15 Before taking at a decision consider to side of the issues
16 My friend‘s opinion influence my decisions greatly
17 I do not like my parents always taking decisions for me.
18 I select my own thing.
19 I want to be self-sufficient in every respect
158
20 It is dangerous to be too independent
21 I am easily hurt by criticisms
22 I am moved into tears without reasons.
23 I feel nervous when I do or speak something in front of others
24 I find it different to concentrate on my work due to
rensions/worries-
25 I always feel lonely and sad
26 I react to others words/ actions immediately without second
thought
27 I feel fed up with this life
28 I do not feel greatly attached to anybody
29 I feel dangers lurking on my way
30 I get easily annoyed over silly things
31 I get along well with my classmates/ friends
159
32 My friends do not appreciate my abilities
33 I like to engage in group activities
34 I do not like to discuss my [ersonal problems even with my
close friends
35 My friends confide their personal matters with me
36 I feel isolated in social situations
37 I am embarrassed in the group of elders
38 I Others often take advantage of me
39 I cannot make others understand my viewpoints
40 I find very few people who are dependable and trustworthy
160
APPENDIX -III
STRESS TOLERANCE SCALE
Introduction
Certain statements related to life experience are given below. As
far as you are concerned. All these may not be true. Yet you are
requested to give your responses for all the statements thinking that you
have to face these situations. You have to put a ‗√‘ mark on any of the
five alternatives namely, A, B, C, D or E so as to indicate the extent of
your agreement with these statements. ‗A‘ stands for strongly agree, ‗B‘
for agree, ‗C‘ for undecided, ‗D‘ for disagree, and ‗E‘ for strongly
disagree. Please do not omit any item. Your response will be kept
confidentioal and will be used for research purposes only.
The stress tolerance scale developed by Resmy and Sananda Raj
(1999) was used for measuring the stress tolerance levels of the subjects.
The scale consists of 24 items having equal number of positive and
negative items. Both English and Malayalam versions are given in the
scale.
The items were selected after item analysis, such that items having
medium P values and highest correlation value were selected. The Phi-
coefficient ranged from 0.22 to 0.62 and the P values ranged from 0.26
to 0.72.
‗A‘ ‗B‘ ‗C‘
‗D‘ ‗E‘
161
Sl.No Item
1 I am able to withstand situations which deprive me
of my rights
A B C D E
2 I feel mentally depressed if any member of my
family becomes ill.
A B C D E
3 Life won‘t seem unbearable to me even if I have to
face financial crisis.
A B C D E
4 I am unable to tolerate the criticisms of others A B C D E
5 I find it difficult to controlled anger. A B C D E
6 I cannot tolerate situations wherein I am deprived A B C D E
7 I can face embarrassing situations. A B C D E
8 I don‘t feel it unbearable if I am left alone due to
communal reasons.
A B C D E
162
9 I can withstand any situations arising out or unstable
income.
A B C D E
10 I will not yield to emotional pressure A B C D E
11 I have the capacity to withstand frustration A B C D E
12 I cannot withstand a situation wherein I should
suppress my hospitality
A B C D E
13 I don‘t find it difficult to face unfavorable
situations.
A B C D E
14 I cannot tolerate situations when I fail to express my
anger.
A B C D E
15 I can face situations when I have to quarrel with my
close relatives
A B C D E
16 I accept it as challenge when I cannot adjust my
income with my expenses..
A B C D E
17 If anything is lost unexpectedly. I cannot withstand
it.
A B C D E
163
18 The feeling of insecurity often troubles me. A B C D E
19 Even if it is impossible, as far as I am concerned, I
fail to say ‗no‘.
A B C D E
20 The sense of loss does not depress me. A B C D E
21 I can face any difficult situation bravely. A B C D E
22 I cannot complete things which need priority. A B C D E
23 I cannot bear the sight of a motor cycle accident
which happens unexpectedly.
A B C D E
24 I cannot tolerate the feeling of loneliness while
among friends.
A B C D E
164
APPENDIX - IV
SPIRITUALITY SCALE
Introduction
The Statements given below are related to spirituality. You are
requested to indicate how far you agree of disagree with these, as per the
guidelines given below. Five response categories are given for each
statement. ‗A‘ stands for strongly agree. ‗B‘ agree, ‗C‘ undecided, ‗D‘
disagree and ‗E strongly disagree. Read each statement carefully and
then give your answer by putting a ‗ ‘ mark against your response.
Please do not omit any item. Your responses will be kept confidential
and will be used for research purpose only.
This scale was developed by Sreekumar and Dr. Sam Sananda Raj
(2002). The scale developers conceive spirituality as the personal,
subjective side of religious experience. It included a broad focus on the
immaterial features of life that are used to explain material life.
The scale was designed to measure spirituality of people belonging to
Hindu, Christian and Islam and also other religions.
The draft scale with 45 items was administrated to 300 subjects
belonging to Hindu, Christian and Islam religions. They were subjected
to item analysis using Mathew item Analysis Table (Mathew, 1982). The
final form includes 26 items. The P value of the items varied between
165
0.40 and 0.71 and Phi-coefficient varied between 0.29 and 0.78. Item
nos. 4, 5,7,10,14,16,19, 20, 21, 22 and 26 are negative and others are
positive items.
‗A‘ ‗B‘ ‗C‘
‗D‘ ‗E‘
Sl.No Item
1 I feel the presence of God A B C D E
2 Fate has a decisive role in my life A B C D E
3 I think that the soul is eternal A B C D E
4 I think it is not necessary to believe in God A B C D E
5 This Universe consist of only material things A B C D E
6 There is an extra sensory power in the world A B C D E
166
7 I do not give importance to spirituality in my life A B C D E
8 I think that God is present in every human being A B C D E
9 There are certain phenomena which can be
explained only through spiritual principles
A B C D E
10 I think that God is present in every human being A B C D E
11 I love God A B C D E
12 I often feel profound peace of mind A B C D E
13 Prayer uplifts my mind A B C D E
14 I think that spiritual experiences are more
imaginations
A B C D E
15 I think it is possible to communicate with God. A B C D E
16 I believe that we have no existence beyond this
material world
A B C D E
17 Spiritualistic view makes my life more meaningful. A B C D E
167
18 My mental strengenth is connected to my
spirituality
A B C D E
19 I do not think that healing by means of prayet/ faith
is possible.
A B C D E
20 I think there is no benefit in leading a spiritual life. A B C D E
21 I do not like to discuss spiritual topics A B C D E
22 Even in hard times, I do not rely on God. A B C D E
23 I believe that some people can predict the future
exactly
A B C D E
24 I think that the universe is controlled by a supreme
force.
A B C D E
25 We can broaden our views of life through spiritual
experiences.
A B C D E
26 I am not ready to sacrifice worldly pleasure for
spiritual; purposes.
A B C D E
168
APPENDIX - V
SOCIAL ANXIETY MEASURE
This test was developed for measuring the anxiety resulting from
the prospects or presence or interpersonal evaluation in real or imagined
social settings or what is called ‗social anxiety‘ (Sanand Raj 1995).
The term Social Anxiety as used in this scale implies the
experience of distress, discomfort, fear etc in social situations as the
deliberate avoidance of social situations and as fear of receiving negative
evaluation from others. It may be remembered that there are similar
terms such as public speaking anxiety, speaking anxiety, speech anxiety,
shyness, interpersonal anxiety, heterosexual anxiety, stage fright,
communication apprehension, embarrassment and audience anxiety. By
these terms are not synonymous with one another. As a matter of fact,
researchers in some of these areas have carried on their own lines of
work, especially for the development of tests to measure the concept.
Literature on measurement of ‗anxiety‘ indicates that there is no
systematic attempt made by psychometricians to construct and
standardized a tool for obtaining indices of social anxiety, covering
various areas of its manifestation.
Social anxiety measure was developed earlier in 1988 and the
revised version (Sananda Raj, 1995) was used in this study. There were
169
30 items in the present scale, covering a wide variety of social situations
involving anxiety. It may be mentioned here that there are equal number
of positive and negative statements (items) in this test.
Sl.No Item
64
A B C D E
65
66
67
68
69
70
71
172
APPENDIX - VI
kwKoX¯nse {]KÛcmb A²ym]Icn \n¶pw Bhiyamb
\nÀt±i§Ä tiJcn¡p¶Xn\v thn X¿mdm¡nb tNmZymhen
1. bp.]n k-vIqÄ Ip«n-Isf kcfn hcniIÄ, P hcniIÄ
XpS§nb kwKoX¯nsâ BZy ]mT§Ä ]Tn¸n¡p¶p. Cu
coXnbn Ae¦mcw, Asæn KoXw hsc ]Tn¸n¨m aXntbm?
2. Ip«nIfn izmk \nb{´Ww DmIm³ hyXykvXamb
Fs´¦nepw Hcp \nÀt±iw Xcm³ Ignbptam?
3. Ip«nIfn kv]ncn¨zmenän hfÀ¯nsbSp¡phm³ Ignbp¶
Fs´¦nepw \nÀt±iw ]dbmtam?
4. Ip«nIfn kmaqlyt_m[w hfcphm³ Fs´¦nepw amÀKw
\nÀt±in¡mtam?
5. ambmamfhKuf cmK¯nemWv Ip«nIsf kwKoX¯nsâ _me
]mT§Ä ]Tn¸n¡p¶Xv. CXn \n¶pw hyXykvXambn
GsX¦nepw cmKw D]tbmKn¨m ^eh¯mIptam?
6. t_m[\ F¶ Dr.koX cmP³ FgpXnb ]pkvXI¯nÂ
]dªncn¡p¶ {]Imcw taml\ cmK¯n kwKoX¯nsâ _me
]mT§Ä ]Tn¸n¡p¶¯nt\mSpÅ A`n{]mbw F´mWv?
7. Ip«nIfn kwKoXm`ncpNn Dmhm³ Fs´Ãmw ]cnioe\§Ä
sImSp¡phm³ Ignbpw?
8. Ip«nIfn tZiobmht_m[w hfÀ¶p hcphm³ GXp
Xc¯nepÅ IrXnIÄ {]tbmP\s¸Spw?
9. ap³]v kwKoXw A`ykn¨n«pÅ Ip«nIÄ¡v Fs´Ãmw
]cnioe\§Ä hyXykvXambn sImSp¡phm³ km[n¡pw?
10. Ip«nIfn XmfÚm\w hfÀ¶p hcphm³ Fs´Ãmw
]cnioe\§Ä sImSp¡Ww?
173
APPENDIX – VII
CHECKLIST FOR MEASURING MUSICAL INTEREST
Xmsg sImSp¯ncn¡p¶ tNmZy§Ä Hmtcm¶pw hmbn¨v Ahbv¡pÅ
D¯cw AsX (yes). ‗?‘ (Undecided). CÃ (no) F¶nhsb kqNn¸n¡p¶
y, u, n Chbn GsX¦nepsam¶n Hcp ASbmfan«v tcJs¸Sp¯pI.
y Asæn n F¶p]dbphm³ {]bmkapÅt¸mÄ am{Xta u F¶v
ASbmfs¸Sp¯phm³ ]mSpÅq F¶ Imcyw {]tXyIw {i²n¡pI.
1 kwKoXw tIÄ¡pt¼mÄ aäv Imcy§fnÂ
]qÀ®ambpw {i² sNep¯phm³ km[n¡mdptm?
2 {]IrXnbpambn CgpInt¨À¶ncn¡p¶ kwKoXw
BkzZn¡phm³ km[n¡mdptm?
3 lrZbanSn¸nsâ Xmfw {i²n¡mdptm?
4 BkzZn¨psImncn¡p¶ Km\w s]s«¶v
\ne¨pt]mIpt¼mÄ hnImcm[o\\mImdptm?
5 Hcp IhnXbv¡v CuWw \evIm³ {ian¨n«ptm?
6 hcnIfpsS BkzmZ\¯n\mWv kwKoXt¯¡mfpw
ap³Xq¡w sImSp¡p¶Xv?
7 AhcpsS PohnXssienIÄ \n§fpsS PohnXs¯
GsX¦nepw coXnbn kzm[o\n¨n«ptm?
8 ]mTyhnjb¯n kwKoXs¯ DÄs¸Sp¯nbXv
\n§fn B\µw P\n¸n¡p¶ptm?
9 ta¸dªXv aäpÅ hnjb§fn \n¶pw apàn
t\Sm\pÅ Hcp D]m[n am{XamWv?
10 kwKoX¯nepÅ I¼w CXc]mTyhnjb§sf
tZmjIcambn _m[n¡mdptm?
11 kwKoXt¯mSpÅ AanX Bkàn Fsâ
PohnXNcyIfn Xs¶ {]ISamb amä§Ä
hcp¯nbn«ptm?
174
12 Hcp Km\¯nsâ CuWw B Km\¯nsâ hcnIÄ
Ffp¸w lrZnØam¡m³ klmbn¡mdptm?
13 kwKoX¯n ]co£ \S¯p¶Xnt\mSv
tbmPn¡p¶ptm?
14 kwKoX]T\w aptJ\ D¯chmZnXzt_m[w, A¨S¡w
XpS§nb KpW§Ä Hmtcmcp¯cnepw DmIpw F¶v
hnizkn¡p¶ptm?
15 tdUntbm sSenhnj³ XpS§nbhbn hcp¶
kwKoX]cn]mSnIÄ tIÄ¡phm³ XmXv]cys¸Sp
¶ptm?
16 Hcp Km\w thZnbn AhXcn¸n¡m³ In«p¶ Hcp
Ahkchpw ]mgm¡n¡fbmdnÃ?
17 CeIv{SnIv D]IcW§Ä
{]hÀ¯n¸n¡pt¼mgpmIp¶ i_vZt¯mSv
\n§fpsS i_vZw tNÀ¡m³ {ian¡mdptm?
18 aäv ]mTyhnjb§fpsS ]T\`mcw aqew kwKoXw
th coXnbn BkzZn¡m³ Ahkchpw kabhpw
e`n¡mdnÃ?
19 a\ÊnepÅ kwKoXw aäpÅhcpsS ap¼nÂ
AhXcn¸n¡phm³ ]et¸mgpw PmfyX
tXm¶mdptm?
20 Hcp Km\w BkzZn¡p¶tXmsSm¸w AXnsâ _m¡v
{Kuv ayqkn¡pw BkzZn¡mdptm?
21 {]IrXnbnse kq£va i_vZ\mZ§Ä tIÄ¡pIbpw
AXv A\pIcn¡m³ {ian¡pIbpw sN¿mdptm?
22 ]cnNnXKm\§Ä thKXIq«nbpw Ipd¨pw ]mSn
t\m¡nbn«ptm?
23 Hcp Km\w tIÄ¡pt¼mÄ AXnsâ
CuW¯n\\pkcn¨v Xmfw sIm«p¶ ioew Dtm?
24 Hcp Km\w thZnbn AhXcn¸n¡m³ e`n¨
Ahkc§fn AXv k`mI¼anÃmsX
175
AhXcn¸n¡m³ Ignªn«ptm?
25 Itcms¡bpsS klmbt¯msS Km\§Ä
Be]n¡phm³ {ian¡mdptm?
26 hfsc Zqsc \n¶pÅ t\À¯ kwKoXw t]mepw Fsâ
{i²bnÂs¸Smdptm?
27 PohnX¯n C¶fw Hcp Km\w t]mepw ]Tn¡phm³
{ian¨n«nÃ?
28 kwKoX¯nsâ aqey§sf Xncn¨dnbphm³
{ian¡mdptm?
29 kwKoX¯n \n¶pmIp¶
AanXhnImcm[o\Xaqew AXv XpSÀ¶v tIÄ¡m³
hnapJX {]ISn¸n¨n«ptm?
30 In«p¶ Ahkc§fnseÃmw Km\w Be]n¡phmt\m
tIÄ¡phmt\m XmXv]cys¸Sp¶p?
31 kwKoXw D]cn]T\hnjbambn kzoIcn¡phm³
XmXv]cys¸Sp¶p?
32 kwKoXw Hcp ssZhoI IebmsW¶v
hnizkn¡p¶ptm?
33 ]mSp¶h³ Cc«n {]mÀ°n¡p¶p F¶ {InkvXob
hN\t¯mSv tbmPn¡p¶p?
34 Cuizc³ t]mepw kwKoXs¯ Bcm[n¡p¶pv
F¶v hnizkn¡p¶ptm?
35 kwKoX¯neqsS Cuizckm£mXv¡mcw Ffp¸w
km[yamIpw F¶v Hmtcm aXØcpw hnizkn¡p¶p?
36 kwKoXw tIÄ¡pt¼mÄ AXn \n¶pw Hcp
ssZhoI]cnthjw A\p`hn¡mdptm?
37 tZi`ànKm\§Ä, tZiobKm\w Ch tIÄ¡pt¼mÄ
kncIfn cà{]hmlw IqSpIbpw cjv{S¯n\p
thn lrZbw XpSn¡pIbpw Sn¿mdptm?
38 tZi`ànKm\§fpsSbpw tZiobKm\¯nsâbpw
FÃmw Bibw Adnbm³ {ian¨n«ptm?
176
39 tZiobKm\w HmÀ¡kv{SbpsS AI¼SntbmsS
tIÄ¡m³ km[n¨n«ptm?
40 kwKoXam[pcyw ]£narKmZnhr£eXmZnIÄ
t]mepw Xncn¨dnbp¶ptm?
41 Hmtcm ssienbnepw cmK§fnepw DÅ Km\§Ä
hyXykvX aqUv Dm¡pw?
42 Hcp Km\w Asæn Hcp IhnXbv¡v CuWw
\ÂIp¶Xn\v ap¼v AhbpsS AÀ°¯n\v th{X
{]m[m\yw \ÂIWw?
43 Hcp Km\s¯ kw_Ôn¨v AXnsâ kwKoX¯n\pw
kmlnXy¯n\pw Hcpt]mse {]m[m\yw sImSp¡Ww?
44 i_vZ¯nsâ D¨X BkzmZ\s¯ _m[n¡p¶ Hcp
LSIamWv?
45 kwKoXw am\knI ]ncnapdp¡w Ipd¡phm³
klmbn¡p¶p?
46 ]pXnb Hcp Km\w Hcp hyànsb
BImw£m`cnX\m¡pw?
47 a\Êns\ GIm{Kam¡m³ klmbn¡p¶ LSIamWv
kwKoXw?
48 kwKoXw A`ykn¡phm³ Ahkcw DÅhÀ
`mKyhm·mÀ F¶ {]kvXmh\tbmSv
tbmPn¡p¶ptm?
49 kwKoX A`yk\¯n\v KpcpIpe k{¼Zmbw Gsd
{]tbmP\{]ZamWv?
50 \nc´c kwKoX{ihWw a\Êns\ ip²oIcn¡pIbpw
_p²nsb D±o]n¸n¡pIbpw sN¿pw F¶Xnt\mSv
tbmPn¡p¶ptm?
177
APPENDIX - 8
“Practice make perfect” Anon.
PSYCHOLOGICAL VARIABLES FOR EXPERIMENTAL STUDY
RESULT OF PRE-TEST(EXPERIMENTAL GROUP)
Name Stress toleranc
e
Self esteem
Auto nomy
Emot Ional
Stabi lity
Social Compe
tena
Total Ment
al Helth
Spirituality
Social Anxity
Check list
1. Gopika Unnikrishnan
55 8 7 5 7 27 124 82 1
2. Krishnapriya Reji
76 10 8 8 8 34 104 68 1
3. Sania Biju 79 7 4 6 3 20 99 80 1
4. Sneha k. George
72 8 6 6 4 24 96 82 1
5. Sanigha M.S. 76 10 5 7 5 27 119 84 1
6. Reenu Cheriyan
73 9 6 5 6 26 121 84 1
7. Archana Suresh 86 8 7 5 8 28 128 66 1
8. Sandra Babu 94 8 7 8 8 31 127 74 1
9. Sana Soji 80 5 7 4 5 21 117 86 1
10. Afina P.A. 82 8 8 4 1 21 127 72 1
11. Devananda M.B.
88 10 5 8 10 33 112 66 1
12. Ann Anjal K.S. 84 5 3 7 5 20 110 82 1
13. Adheena Biju 72 8 8 4 2 22 100 70 1
14. K.S. Farzana 79 7 7 6 7 27 120 83 1
15. Aisha P.M. 69 9 7 5 6 27 113 103 1
16. Anjana Sudhakaran
66 7 6 1 4 18 93 80 1
17. Devika Ramesh 42 6 5 6 8 25 99 93 1
18. Aliya M.A. 92 10 6 6 8 30 110 80 1
19. Anusha Shajikumar
58 10 6 8 5 29 112 57 1
20. Alisha Tomy 70 8 7 6 9 30 121 57 1
21. Malavika Rajesh
60 9 7 10 7 33 114 54 1
22. Deena Davis 66 10 8 3 3 24 113 81 1
23. Aleena Manoj 68 8 7 7 6 28 121 57 1
24. Soyal Sunny 73 10 6 7 5 28 124 75 1
25. Sona Davis 59 10 6 8 5 29 124 56 1
APPENDIX VIII
178
26. Fathima P.H. 76 10 4 7 3 24 106 71 1
27. Ashna
Mukundan
56 8 7 3 3 21 95 62 1
28. Devika
Murali
74 6 6 5 9 26 106 60 1
29. Melgha Jose 83 9 8 6 8 31 107 70 1
30. Parvathy
P.M.
78 10 7 6 6 29 102 60 1
31. Elsa Joy 68 10 6 10 5 31 108 78 1
32. Aleena Antu 70 9 9 6 8 32 117 72 1
33. Sandra
Poulose
74 8 7 5 2 22 118 78 1
34. Nandana
Biju
80 3 5 1 5 14 108 103 1
35. Anna Martin 82 6 5 4 6 21 110 90 1
179
APPENDIX - IX
PSYCHOLOGICAL VARIABLESFOR EXPERIMENTAL STUDY
RESULT OF POST-TEST(EXPERIMENTAL GROUP)
Name Stress
toleranc
e
Self
esteem
Auto
nom
y
Emo
t
Iona
l
Stab
i
lity
Social
Comp
e
tena
Total
Menta
l Helth
Spirit
uality
Soc
ial
An
xity
Chec
k list
1. Gopika
Unnikrishnan
120 10 8 10 10 38 130 30 1
2. Krishnapriya
Reji
120 10 8 10 10 38 130 30 1
3. Sania Biju 84 9 8 9 8 34 118 50 1
4. Sneha k.
George
104 10 7 10 8 36 118 61 1
5. Sanigha M.S. 120 10 9 10 10 39 130 78 1
6. Reenu Cheriyan 120 10 9 10 10 39 130 47 1
7. Archana Suresh 115 10 8 10 6 34 129 41 1
8. Sandra Babu 104 10 10 10 6 36 130 38 1
9. Sana Soji 89 10 8 9 10 37 116 59 1
10. Afina P.A. 116 10 8 10 9 37 118 62 1
11. Devananda
M.B.
98 10 7 10 10 37 122 58 1
12. Ann Anjal K.S. 112 10 8 10 10 38 117 50 1
13. Adheena Biju 108 10 10 10 8 38 127 62 1
14. K.S. Farzana 114 10 9 10 10 39 126 50 1
15. Aisha P.M. 120 10 7 9 9 35 125 50 1
16. Anjana
Sudhakaran
92 8 8 7 9 32 104 62 1
17. Devika Ramesh 108 9 7 8 10 34 122 70 1
18. Aliya M.A. 96 10 8 7 9 34 116 38 1
19. Anusha
Shajikumar
120 10 8 10 10 38 130 42 1
20. Alisha Tomy 106 10 7 10 9 36 126 42 1
21. Malavika
Rajesh
116 10 9 9 9 37 130 30 1
22. Deena Davis 120 10 9 10 10 39 130 38 1
23. Aleena Manoj 114 10 9 9 10 38 127 38 1
24. Soyal Sunny 120 10 9 10 10 39 130 30 1
25. Sona Davis 120 10 8 10 10 38 130 30 1
26. Fathima P.H. 108 10 9 10 9 38 118 54 1
27. Ashna
Mukundan
104 10 8 10 8 36 114 50 1
180
28. Devika Murali 116 10 9 10 10 39 126 38 1
29. Melgha Jose 109 10 9 8 9 36 115 55 1
30. Parvathy P.M. 111 10 9 10 9 38 118 55 1
31. Elsa Joy 110 10 8 10 9 37 128 41 1
32. Aleena Antu 113 10 8 8 9 36 126 42 1
33. Sandra Poulose 105 10 7 7 8 35 122 46 1
34. Nandana Biju 92 10 9 9 9 37 114 62 1
35. Anna Martin 110 8 8 8 10 35 118 46 1
181
APPENDIX - X
PSYCHOLOGICAL VARIABLESFOR EXPERIMENTAL STUDY
RESULT OF (CONTROL GROUP)
Name Stres
s tole
rance
Self
esteem
Auto
No
my
EmotI
onal
Stabi
lity
Socia
l
Com
pe
tena
Total
Mental
Helth
Spiritualit
y
Social
Anxit
y
Chec
k list
1. Jenitta
Varghese
68 9 5 5 6 27 110 85 1
2. Kesiya Vinod 68 9 7 7 5 28 76 80 1
3. Nithya Das P. 80 8 6 6 4 23 92 82 1
4. Nikhitha
Ramesh
57 5 4 4 2 15 84 81 1
5. Sreeshma
Ajeesh P.A.
59 8 5 5 5 22 96 83 1
6. Beyatris C.
Benny
62 8 9 9 7 29 90 94 1
7. Meenu
Francis
62 7 4 4 5 20 118 83 1
8. Tressa Jose 67 8 8 8 5 27 105 86 1
9. Simran
Saheer
60 7 5 5 3 21 109 88 1
10. Anupriya
Sahadevan
64 9 5 5 3 25 97 92 1
11. Aneesh
Ajitkumar
90 8 9 9 8 31 110 53 1
12. Aleena Joy 59 9 4 4 5 24 118 82 1
13. Tesnamol
Jaison
76 5 5 5 3 20 106 99 2
14. J.Sangeetha 69 6 3 3 6 20 82 102 1
15. Navya
Kannan
62 6 3 3 6 23 77 94 1
16. DivyaMahade
van
84 7 3 3 6 24 97 100 1
17. Shani Sali 64 7 6 6 4 23 92 92 1
18. Beneetta
Baiju
73 5 3 3 4 19 77 99 1
19. Megha P.S. 66 6 4 4 3 16 92 91 1
20. Aysha Nidha
C.A.
72 7 8 8 6 27 102 96 1
182
21. Keerthana 64 4 6 3 4 17 94 80 2
22. Bhavya G. 71 5 4 4 5 18 98 76 1
23. Nandana A.M 80 2 6 3 4 15 103 99 1
24. Dessa Maria 89 6 6 4 6 22 100 69 1
25. Anna Maria 92 5 5 7 4 21 89 85 1
26. Anakha K.A 77 6 7 6 6 25 103 77 1
27. Athira K.L 95 6 4 7 5 22 97 65 1
28. Aiswarya
Rajesh
88 7 7 7 4 25 106 61 1
29. Anamika P.
Mani
93 7 6 6 8 27 101 70 1
30. Athulya M.A 59 4 6 2 4 16 88 60 1
31. Gopika G. 86 5 5 4 6 20 94 73 1
32. Meenakshi
K.G.
99 8 4 5 5 22 98 59 1
33. Ummuhani
K.M.
100 4 8 7 5 24 107 64 1
34. Aleena
Sebasti
89 5 5 6 5 21 99 70 1
35. Christy C.S. 104 7 6 8 7 28 100 82 1
183
APPENDIX - XI
Total Result of each group
Sl.No. S.E AUT. E.S.T S.C. M.H. S.T. S.P.R.T. S.A. C.L.
1 8 7 5 7 27 55 124 82 1
2 10 8 8 8 34 76 104 68 1
3 7 4 6 3 20 79 99 80 1
4 8 6 6 4 24 72 96 82 1
5 10 5 7 5 27 76 119 84 1
6 9 6 5 6 26 73 121 84 1
7 8 7 5 8 28 86 128 66 1
8 8 7 8 8 31 94 127 74 1
9 5 7 4 5 21 80 117 86 1
10 8 8 4 1 21 82 127 72 1
11 10 5 8 10 33 88 112 66 1
12 5 3 7 5 20 84 110 82 1
13 8 8 4 2 22 72 100 70 1
14 7 7 6 7 27 79 120 83 1
15 9 7 5 6 27 69 113 103 1
7 6 1 4 18 66 93 80 1 16
184
17 6 5 6 8 25 42 99 93 1
18 10 6 6 8 30 92 110 80 1
19 10 6 8 5 29 58 112 57 1
20 8 7 6 9 30 70 121 57 1
21 9 7 10 7 33 60 114 54 1
22 10 8 3 3 24 66 113 81 1
23 8 7 7 6 28 68 121 57 1
24 10 6 7 5 28 73 124 75 1
25 10 6 8 5 29 59 124 56 1
26 10 4 7 3 24 76 106 71 1
27 8 7 3 3 21 56 95 62 1
28 6 6 5 9 26 74 106 60 1
29 9 8 6 8 31 83 107 70 1
30 10 7 6 6 29 78 102 60 1
31 10 6 10 5 31 68 108 78 1
32 9 9 6 8 32 70 117 72 1
33 8 7 5 2 22 74 118 78 1
34 3 5 1 5 14 80 108 103 1
35 6 5 4 6 21 82 110 90 1
36 10 8 10 10 38 120 130 30 1
185
37 10 8 10 10 38 120 130 30 1
38 9 8 9 8 34 84 118 50 1
39 10 7 10 8 36 104 118 61 1
40 10 9 10 10 39 120 130 78 1
41 10 9 10 10 39 120 130 47 1
42 10 8 10 6 34 115 129 41 1
43 10 10 10 6 36 104 130 38 1
44 10 8 9 10 37 89 116 59 1
45 10 8 10 9 37 116 118 62 1
46 10 7 10 10 37 98 122 58 1
47 10 8 10 10 38 112 117 50 1
48 10 10 10 8 38 108 127 62 1
49 10 9 10 10 39 114 126 50 1
50 10 7 9 9 35 120 125 50 1
51 8 8 7 9 32 92 104 62 1
52 9 7 8 10 34 108 122 70 1
53 10 8 7 9 34 96 116 38 1
54 10 8 10 10 38 120 130 42 1
55 10 7 10 9 36 106 126 42 1
56 10 9 9 9 37 116 130 30 1
186
57 10 9 10 10 39 120 130 38 1
58 10 9 9 10 38 114 127 38 1
59 10 9 10 10 39 120 130 30 1
60 10 8 10 10 38 120 130 30 1
61 10 9 10 9 38 108 118 54 1
62 10 8 10 8 36 104 114 50 1
63 10 9 10 10 39 116 126 38 1
64 10 9 8 9 36 109 115 55 1
65 10 9 10 9 38 111 118 55 1
66 10 8 10 9 37 110 128 41 1
67 10 8 8 9 36 113 126 42 1
68 10 7 7 8 35 105 122 46 1
69 10 9 9 9 37 92 114 62 1
70 8 8 8 10 35 110 118 46 1
71 9 5 5 6 27 68 110 85 1
72 9 7 7 5 28 68 76 80 1
73 8 6 6 4 23 80 92 82 1
74 5 4 4 2 15 57 84 81 1
75 8 5 5 5 22 59 96 83 1
76 8 9 9 7 29 62 90 94 1
187
77 7 4 4 5 20 62 118 83 1
78 8 8 8 5 27 67 105 86 1
79 7 5 5 3 21 60 109 88 1
80 9 5 5 3 25 64 97 92 1
81 8 9 9 8 31 90 110 53 1
82 9 4 4 5 24 59 118 82 1
83 5 5 5 3 20 76 106 99 2
84 6 3 3 6 20 69 82 102 1
85 6 3 3 6 23 62 77 94 1
86 7 3 3 6 24 84 97 100 1
87 7 6 6 4 23 64 92 92 1
88 5 3 3 4 19 73 77 99 1
89 6 4 4 3 16 66 92 91 1
90 7 8 8 6 27 72 102 96 1
91 4 6 3 4 17 64 94 80 2
92 5 4 4 5 18 71 98 76 1
93 2 6 3 4 15 80 103 99 1
94 6 6 4 6 22 89 100 69 1
95 5 5 7 4 21 92 89 85 1
96 6 7 6 6 25 77 103 77 1
188
97 6 4 7 5 22 95 97 65 1
98 7 7 7 4 25 88 106 61 1
99 7 6 6 8 27 93 101 70 1
100 4 6 2 4 16 59 88 60 1
101 5 5 4 6 20 86 94 73 1
102 8 4 5 5 22 99 98 59 1
103 4 8 7 5 24 100 107 64 1
104 5 5 6 5 21 89 99 70 1
105 7 6 8 7 28 104 100 82 1
189
APPENDIX - XII
Sapta Svaras
First speed - one note per unit
X 1 2 3 x √ x √
II s r g m p d n s II
II s nd p m g r s II
Second speed - two notes per unit
x 1 2 3 x √ x √
II srgm pd ns sn dp mg rs II
Third speed - four notes per unit
x 1 2 3 x √ x √
II srgm pdns sndp mgrs I srgm pdns I sndp mgrsII
Fourth speed - eight notes per unit listen
x 1 2 3
II srgmpdns sndpmgrs srgmpdns sndpmgrs I
X √ x √
Isrgmpdns sndpmgrsIsrgmpdns sndpmgrs II
SARALI VARIŚĀS
x1 23 x√ x√ x 1 2 3 x √ x √
||s r –sr - | s r | g m || s r g m | p d | n s ||
||s n -s n -| s n | d p || s n d p | m g| r s ||
190
x 1 2 3 x √x√ x 1 2 3 x √ x √
||s r g s r g| s r || sr g m | p d | n s ||
||ṡ ndṡ n d | ṡ n || s n d p | m g | r s ||
x 12 3 x √ x√ x 1 23 x√ x √
||s rg ms r g m|| s r g m | pd | n s ||
||ṡ nd p ṡ n d p || ṡ n d p | m g | r s || etc….
JANTA VARISĀS
1 ||s s r r g g m m p p d d n n ṡṡ|| ṡṡ nn dd pp mm gg rr ss ||
2 ||s s r r g g m m|r r g g | m m p p ||
|| g g m m p p d d | m m p p| d d n n ||
|| p p d d n n ṡṡ|ṡṡ n n | d d p p ||
|| n n d d p p m m| d d p p | m m gg||
||pp mmg g rr ||m m g g | r r | s s ||
3 ||s s r r g g r r | s s r r | g g | m m ||
||r r g g m m g g | r r g g | m m p p||
||g g m m p p m m | g g m m|p p d d||
||m m p p d d p p |m m p p| d d n n ||
|| p p d d n n d d |p p d d | n n ṡṡ||
||ṡṡ n n d d n n || ṡṡ n n | d d p p ||
191
||n n d d p p d d | n n d d | p p m m|| d d p p | m m | p p || d d p p | m
m | g g || p p m m | g g | m m || p p m m | g g | r r || m m g g | r r |
gg|| m m g g | r r | s s ||
Gītam -1
SRĪ GANANATHA (LAMBŌDARA)
Rāgam: Malahari
Tāḷam: Rūpakam (Chathurasra Jāthi)
Composer: Purandaradasa
aro: s r1 m1 p d1 s ||
ava: s d1 p m1 g3 r1 s ||
Pallavi:
Srī Gananātha Sindūra varnakaruna Sāgara Kari Vadana
Lambōdara Lakumi-kara Ambā Sutha Amara Vinutha
Charaṇam 1:
Siddha Chārana Gana SēvithaSiddhi Vināyaka Tē Namo nama
Lambōdara Lakumi-kara Ambā Sutha Amara Vinutha
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Charaṇam 2:
Sakala Vidyādi PūjithaSarvōthama Tē Namo nama
Lambōdara Lakumi-kara Ambā Sutha Amara Vinutha
Meaning: Pallavi: O leader of the pramada ganas, (―Srī Gananātha‖), you
are the clor of vermillion (―sindūra varna‖), and the ocean of compassion
(―karuna Sāgara‖). You have the visage (―vadana‖) of the mighty
elephant (―kari‖) and a protruding belly (―Lambōdara‖). You hold
goddess lakshmi (―lakumi‖) in your hand (―kara‖). O son of Parvathi
(―ambā sutha‖) you are worshipped by (―vinutha‖) the gods (―amara‖).
Charanam 1: You have all the holy men at your feet (―siddha charana‖)
and you are worshipped by the pramadha ganas who are the followers of
lord Siva (―gana sēvitha‖). You grant your devotees all their wishes
(―siddhi vināyaka‖) and I bow to you (―the namo ‖). Charanam 2: You
are the first (―adi‖) one to receive obeisance (―pūjitha‖) when setting
upon acquiring any kind of knowledge (―sakala vidhya‖). You are the
greatest one of all (―sarvōthama‖) and I pray to you.
Geetham-2
Rāgam: Suddha Sāvēri (29th mēla janyam)
Tāḷam: Triputa Tisra Jāthi
Ārōhanam : S R2 M1 PD2 S
193
Avarōhanam: S D2 PM1 R2 S
Sahityam: Ānalēkara Unni Pōladi Sakala Shāstrapuraana
Dhīnam Tāḷa Dhīnam Tāḷa Parigathu Rere Setu Vaaha Pariga Tamnam
Jataajoota
Meaning: (Adapted From: Perfecting Carnatic Music, Level 1 by
Chitraveena Ravikiran) Even as we watch ("aanalekara"), the water
(unni") stored in a tank leaks through another outlet (pooladi"). In the
same manner, my life has been wasted ("parigathu") without the
awareness ("dhīnam") of the ancient texts and scriptures (ṣāstrās and
purānās).
Kriti 1
Rāma nanu brōvaraa
Rāgam: Harikāmbōji
28 Harikāmbōji mēḷa
Ārōhanam: s r2 g3 m1 p d2 n2 s
Avarōhanam: s n2 d2 p m1 g3 r2
Tāḷam: Rūpakam
composer: Tyāgarāja
language: Telugu
194
Pallavi
Rāma nanu brōvara Vēmako Lōkabhi
Anupallavi
Cimalo Brahmalo Shiva Keshavadulalo Prēma Mīra Melugu Cunde
Birudu Vahincina Sīta
Caraṇam
Meppulakai Kannatāvu-Nāppu Badaga Virravigi
Tappu Panulu Leka Unde Tyāgarāja Vinuta Sita
Meaning:
O LOkAbhirAma! Won't you come and protect me? You are acclaimed
as the benefactor of all Creation from the tiny ant to the Trinity. Charmer
of mankind. You fascinate and lure us. Have you at any time found me
seeking money from any quarter whatsoever, to lead and indolent,
artificial life of pomp and luxury? Have I been roaming about, bloated
with haughtiness and indulging in sinister, unscrupulous acts? O
SItArAma worshipped by Tyāgarāja!
195
Kriti 2
Rāgam: Pūrvi kalyāni
53 Gamanashrama janya
aa: s r1 g3 m2 p d2 p s
av: s n3 d2 p m2 g3 r1 s
Tāḷam: Rūpakam
composer: Tyāgarāja
language: Telugu
Pallavi
Jnāna Mosaga Rāda Garuda Gamana Vāda
Anupallavi
Nī Namamuce Namadi Nirmalamainādi
Charaṇam
Paramatmudu Jīvatmudu Padinalugu Lokamulu Nara Kinnara
Kimpurusulu Nāradadi Munulu
Paripūrna Niskalanka Niravadhi Sukha Dāyaka Vara Tyāgarājarcita
Varamu Tanane
196
Meaning:
Lord! Should you not grant me wisdom and redeem me? O the rider on
Garuda! Are you cross with me? Constantly chanting your name has
made my mind pure and stainless. So can't you initiate me into the
ultimate advaitic doctrine so that I may realize and experience the unity
of the Supreme Paramaatmaa and the individual Jeevatma and identify
myself with the entire creation of the fourteen worlds, human beings and
celestials like Kinnaraas, Kimpurushaas, and sages like Naarada? O
Supreme and Perfect One. O the Impeccable one! Bestower of eternal
Bliss! The one prayed to by Tyāgarāja!
Kriti 3
Rāgam: Dhanyāsi
8 Hanumatōdi janya
Aa: s g2 m1 p n2 s
av: s n2 d1 p m1 g2 r1 s
Tāḷam: ādi
Composer: Tyāgarāja
Language: Telugu
197
Pallavi
Sangīta Jnānamu Bhakti Vina Sanmargamu Galade Manasa
Anupallavi
Bhrngi Natēsha Samīraja Ghataja Matanga Nāradadulu Pasincu
Anupallavi
Nyāya Anyāyamu Delusunu Jagamula Māyāmani Delusunu Durguna
Kāyajādī Sad-Ripūla Jayincu Kāryamu Delusunu Tyāgarājuniki
Meaning:
O Mind, mere knowledge of music without devotion can never lead to
the right path. Lord Nataraaja, Anjaneeya, sages like Brungi, Agastya,
Maatanga and Naarada worship you through music, saturated with
devotion. Is there a supreme mode of worship? Tyāgarāja knows how to
discriminate right and wrong. He is also aware that this world is unreal
and transient. He has found the way to conquer the six inward enemies
like lust, attachment, anger etc. Yet he is fully convinced that there is no
other way to salvation than knowledge of music integrated with
unalloyed devotion.
198
Kriti 4
Raagam: Jaganmōhini
15 Māyāmāḷava Gauḷa Janya
aa: s g3 m1 p n3 s
av: s n3 p m1 g3 r1 s
Tāḷam: Rūpakam
Composer: Tyāgarāja
Language: Telugu
Pallavi
Shōbhillu Saptasvara Sundarula Bhajimpāve Manasa
Anupallavi
Nābhi Hṛt-Kanṭa Rasana Nāsādulu Andu
Caraṇam
Dhara rksāmādulalo Vara Gāyatri Hṛdayamuna
Sura Bhūsura Mānasamuna Ṣubha Tyāgarājuni Eda
199
Ḉitta Svaram
S,, S,, p,, n, s n p m g, n p m g r s n. s, s, m g, p m n p,
S n G R S g r s g m p n S, S p S n p m n, n m
n p m g m, p s p m g r s, s, m, g r s S, n
p m M, G R S s g m p n S S n p m m g r s s n. p.
n. s g r s m g r s p m n p m g r s S n p m g r s
n. p. n. s g m p n S, , n p, n S n, S G R,
S M G, R S n p n S G R, S M G R S g m n m, p S n p m n s g r, s g m p n
(śobhillu)
Meaning:
O Mind! Praise the divine forms of the seven musical notes, which glow
in the navel, heart, neck, tongue and nose of the human body. (The seven
notes) which shine in the four Vedas and in the sublime Gayathri Mantra
as its essence.(The seven notes) which sparkle in the hearts of the
celestials, of worthy Bhusuras and of Tyāgarāja.
200
Kriti 5
Rāgam: Māyāmāḷava Gauḷa
15 Māyāmāḷava GauḷaMēḷa
Aa: S R1 G3 M1 P D1 N3 S
Av: S N3 D1 P M1 G3 R1 S
Tāḷam: Rūpaka
Composer: Swāti Tirunāl
Language: Sanskrit
Pallavi
Dēva Dēva Kalayāmi Tē Charanāmbuja Sēvanam
(Dēva)
Anupallavi
Bhuvanatraya Nāyaka Bhūri Karunaya Mamava
Bhavatāpamakhilam Vāraya Rama Kānta
(Dēva)
Ḉaraṇam 1
Parama Hamsaligeya Pavitratara Ghōra Duraita Ḉarita Dinamanu
Ṣravana Nirata-
201
Pari Jananikara Kamitartha Paripurana Lolupa Bhuri Manojnapanga
(Dēva)
Caraṇam 2
Varana Dussaharyi Varana Bahu Nipuna Puruhutamara Pujita Bhavya
Caranayuga
Viracaya Shubhamayi Vishadanabhijata Bharatisha Krtanuti
Parama Tusta Bhagavan
(Dēva)
Caraṇam 3
Jatarupa Nibhacela Janmarcitam Mamakhila Pataka Sancayamiha
Varaya Karunaya
Ditijāli Vidālana Dīnabandho Māmava Shrta Vibudha Sāla Shri
Padmanabha Shaure
(Dēva)
Meaning:
Oh, God of Gods ! I serve at your lotus feet. Oh, Mahavishnu !spouse of
Rema, Lord of three worlds, pray dispel all my worldly afflictions. You
are pure-hearted and revered by supreme ascetics. You listen to the
sufferings of the devotees; remove their sins and fufilll their desires
202
through your kindly glances.Your sacred feet, capable of preventing and
arresting the audacious opponents, are worshipped by Indra and other
celestials. May the God, so pleased by the glories sung by Brahma, as he
emerged from the God's navel, bless me with goodwill and well-being.
May the kindly God, who wears Pithambara, the yellow silk, shining like
blazing fire, annihilate all my afflictions accumulated through past
births. May the Valiant God, Padmanabha, who vanquished the
Asuravamsha in support of the cause of the oppressed and who remains
like a Kalpavruksha to those taking refuge in him, come and protect me
Kriti 6
Rāgam: Hamsadwani
29 Dhīra Śankarābharaṇam Janya
Aa: S R2 G3 P N3 S
Av: S N3 P G3 R2 S
Tāḷam: ādi
Composer: E.V. Raamakrishna Bhaagavatar
Pallavi
Vināyakaa! Ninnu Vinā Brocutakoo
Vērevaruraa? Vigna Rāja
203
Anupallavi
Anāta Rakshaka Nīve Kādaa
ādarinchi Nanu Brōvaraadaa
(Vināyaka)
Caraṇam
SarasīruhārunāYuga Carana
Satatamu Shrta Jana Sankata Harana
Parama Krpāsaagaravara Suguna
Pālitajana Gōpāladāsanuta
(Vināyaka)
Meaning:
Hey Vinayaka, without you who is there to look after,
Hey King of removing obstacles
Are you not the protector of orphans,
Can you not encourage me and look after me
He who has lotus like mien , he who is red . He who conducts eons,
He who always removes the sorrows of his devotees,
He who is the great ocean of mercy, He who blesses , He who is good,
Pleases protect every one, prays Gopaladasa.
204
Kriti 7
Rāgam: Jhinjōti
28 Harikāmbōji Janya
Aa: D2 S R2 G3 M1 P D2 N2
Av: D2 P M1 G3 R2 S N2 D2 P D2 S
Tāḷam: ādi
Composer: Sadāshiva Bruhmendrar
Pallavi
Sarvam Brahmamayam Re Re
Caraṇam 1
Kim Vacanīyam Kīma Vacanīyam Kim Racanīyam Kima Racanīyam
Caraṇam 2
Kim Pathanīyam Kima Pathaniyam Kim Bhajaniyam Kima Bhajaniyam
Caraṇam 3
Kim Boddhavyam Kima Boddhavyam Kim Bhoktavyam Kima
Bhoktavyam
205
Caraṇam 4
Sarvatra Sada Hamsa Dhyanam Kartavyam Bho Mukti Nidanam
Meaning: Contributed by S Balasubramanian
everything is Brahma Mayam; All is just the Almighty's presence.
1. What may be spoken and what may not be spoken, what can be
created and what may not be created (in relation to poetry or otherwise)
2. What may be studied and what not to be studied, what may be recited
and what may not be recited
3. What may be taught and what may not be taught; what may be
enjoyed and what may not be enjoyed - everything is HIS creation and
HIS work.
4. So, always immerse yourself in HIS dhyaanam and that will take you
towards 'salvation'
The short message of this song is do not enter into arguments and
discussions as to what is right and what is wrong; all that would be
meaningless and unnecessary. What is meaningful is 'Pray HIM' and
'Merge in HIM"
206
Sai bhajan:-
Govinda Bōlo Gopala Bōlo
Ram Ram Bōlo Hari Nam Bōlo
Allah maalik isa nanak
Zourashtra mahavir Buddha naam Bōlo
Ye naam saarey hain jeevan sahaare
Paramaanandhkey kholthe hain dvarey
Jo naam chaho vo naam Bōlo
Prem sey bolo bhav sey Bōlo
Meaning : Sing the glorious names of Govinda, Gopala, Rama, Hari,
Allah, Sai, Jesus, Nanak, Zoroaster, Mahavir, and Buddha. As
companions in life,they open our hearts to supreme bliss. Chant the name
you choose with love and devotion.
To develop spirituality and reduce social anxiety in students………
Meanings of some Ślōkās from the sixth chapter of Srimat Bhagavat
Gīta
―uddharetåtmanåtmånamnåtmånamavasådayet
åtmaiva hy-åtmano bandhur åtmaiva ripur åtmana˙‖ - 6.5
207
‗Raise yourself by yourself; don‘t let yourself down, for you alone are
your own friend, you alone are your own enemy‘.
Living beings must elevate themselves by the mind (atma) – they must
not degrade themselves. Certainly, the mind (atma) is the friend of the
living beings as well as their worst enemy,
―bandhuh åtmåtmanah tasya yenåtma evåtmanå jitah˙
anåtmanah tu śatrutve vartetåtmaiva śatruvat‖
For one who has subdued the mind, the mind is a friend. However, for
one who has not controlled the mind, the mind is the greatest enemy.
– 9th
adhyāya‘s 27th ślōka of Bhagavat Gīta –
―yatkarōshi yadashnāsi yajjuhoshi dadāsi yat
yattapasyasi kaunteya tatkurushva madarpanam // 9.27 //‖
Whatever you do, whatever you eat, whatever you offer in
sacrifice, whatever you give away, whatever you practice as
austerity, O Kaunteya, do it as an offering to Me. This verse
explains how through all activities of life one can constantly live
in the spirit of `devout offering' unto the Supreme. It is repeatedly
said in the Gīta that mental attitude is of utmost importance than
208
the mere physical act and this fact is generally overlooked by the
seekers.
12th Adhyāya‘s 18
th ślōka –
―samah shatrau cha mitrē cha tathā mānāpamānayoh
śītoshnasukhaduhkheshu samah sangavivarjitah // 12.18 //‖
Translation:-He who is the same to friend and foe, in honour and
dishonour, in cold and heat, in pleasure and pain, who is free from
attachment.
18th
adhyāya‘s 58th
ślōka of Bhagavat Gīta.
―macchittah sarvadurgāni matprasaadaat tarishyasi;
athachet twam ahaṅkārāt na śroshyasi vinangkshyasi // 18.58 //‖
Translation:-Fixing your mind on Me, you shall by My grace overcome
all obstacles; but if from egoism you will not hear Me, you shall perish.
Mentally renouncing all actions in Me and having Me as the highest
goal: Both the ego and egocentric anxieties for enjoying the rewards are
to be renounced and then actions are to be performed keeping The Lord
as the goal.
209
APPENDIX -XIII
Lyrics of poems for composing.
Poem-1
സഫലമീയാത്ര–എ³.എ³. കക്കാട്
ആÀ{Zമീധനുമാസരാവുകളിൄലാന്നിÂ
ആരിരവരുും ാകുമലേ സഖീ
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Poem – 2
Poem by Vayalar Ramavarmma
ത് ഭാരഗാ ുരവാരിÂരുറന്നു
v aനുഷയ³വന്നു.
വിശവത് കൃരിവരുും െകയാൄട
വിരുന്നു നÂIm³ നിന്നു
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APPENDIX –XIV (a)
Teaching Note for the First Six Months
Date :- 20-7-2015
Class :- 5-7
Strength of the class :- 35 students
Duration of the period :- 30 Minutes
pitch of students‘ :- 6
Rāga and tāḷa :-MāyāmāḷavaGauḷaRāga, Ādi tāḷa
The Ārōhaṇa and Avarōhana
of the rāga :- srgmpdnṡ - ṡndpmgrs
The Name and serial number
of its Janaka rāga :-15th
mēḷakartha rāga
Equipment for teaching:-
1 Śruthi-box - having provision for different ṡruthīs.
2 A Laptop/computer.
3 Books dealing with the theory and history of Carnatic music
composers and books containing songs.
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4 Portraits of musicians and pictures of musical instruments.
5 A board black-board with adi tala lines drawn. By bisecting the
leghu portion of the board with another temporary line of
chalk, the same board may be used to write songs in Rūpaka,
Chāppu, Triputa, and Jhampa tāḷa in notation.
6 The black board can have the following particulars written on
it, Name of the song, Composer, Rāga, Tāḷa, Ārōhana-
Avarōhana, Mēḷakartha no.
e.g.
The lesson and procedure to be followed in teaching:-
Saptasvarās, variśās and alankārās are taught to the children in the
first six months. To increase their breathe control each svarās and notes
are sustained in the second pitch of the āditāḷa. Stopwatch must be used
to count the timings. The children are made familiar with the yoga and
they are made to practice prāṇāyāma as part of breathe control exercises.
I4 O O
X 1 2 3
s r g m
ṡ n d p
X √
P d
m g
X √
n ṡ
r s
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The children are asked to render ‗s r g m p d n s‘repeatedly
changing stress on each svarās, so as to develop their concentration.
APPENDIX – XIV(b)
Teaching Note for the Second Six Months
Date :- 22-1-2016
Class :- 5-7
Strength of the class :- 35 students
Duration of the period :- 30 Minutes
pitch of students‘ :- 6
Equipment for teaching:-
1 Śruthi-box - having provision for different śruthīs.
2 A Laptop/computer.
3 Books dealing with the theory and history of Carnatic music
composers and books containing songs.
4 Portraits of musicians and pictures of musical instruments.
5 A board black-board with adi tala lines drawn. By bisecting the
leghu portion of the board with another temporary line of
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chalk, the same board may be used to write songs in Rūpaka,
Chāppu, Triputa, and Jhampa tāḷa in notation.
6 The black board can have the following particulars written on
it, Name of the song, Composer, Rāga, Tāḷa, Ārōhana-
Avarōhana, Mēḷakartha no.
e.g.
The lesson and procedure to be followed in teaching :-
The exercises for increasing breath control and improving
concentration are continued. For creating and developing rhythm
consciousness (tālajnānam) instructions are given to the students hands.
When takita or takadhimi are uttered, first clap is to be given for ‗tha‘
and then given for ‗ki‘ thus changing alternatively. It should be similar to
‗s r g m p d n s‘giving hands in their respective order (first giving clap
for sa, then for ri… and so on).
To develop and improve concentration and Śruthi consciousness
the children are instructed to render sapthasvarās and gītās by changing
I4 O O
X 1 2 3
s r g m
ṡ n d p
X √
P d
m g
X √
n ṡ
r s
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the śruthi to 5, 5 ½ , 6, 6 ½, 7 respectively. The children are taught gīthās
after teaching them varisās and alankārās.
APPENDIX – XIV(c)
Teaching Note for the Third Six Months
Date :- 24-8-2016
Class :- 5-7
Strength of the class :- 35 students
Duration of the period :- 30 Minutes
Pitch of students‘ :- 6
Equipment for teaching:-
1 Śruthi-box - having provision for different śruthīs.
2 A Laptop/computer.
3 Books dealing with the theory and history of Carnatic music
composers and books containing songs.
4 Portraits of musicians and pictures of musical instruments.
5 A board black-board with adi tāḷa lines drawn. By bisecting the
leghu portion of the board with another temporary line of
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chalk, the same board may be used to write songs in Rūpaka,
Chāppu, Triputa, and Jhampa tāḷa in notation.
6 The black board can have the following particulars written on
it, Name of the song, Composer, Rāga, Tāḷa, Ārōhana-
Avarōhana, Mēḷakartha no.
e.g.
The lesson and procedure to be followed in teaching :-
In order to develop the positive qualities referred above and
to reduce the social anxiety, we must deliver lectures of selected
compositions, quoting and meanings from Bhagavat Gīta and other
scriptures.
In order to improve the quality of self esteem and humanism we have to
convey the meanings of some Ślōkās from the sixth chapter of Srīmat
Bhagavat Gīta rendered by Dr. M.Balamuraleekrishna, before giving
them opportunity to listen those renderings.
I4 O O
X 1 2 3
s r g m
ṡ n d p
X √
P d
m g
X √
n ṡ
r s
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The students are asked to listen to the Bhagavad Geeta rendering
by Dr. M. Balamuraleekrishna. The meanings of the ślōkās of Bhagavad
Gīta are explained to the children and train them to remember the
respective meanings of ślōkās as and when those are rendered by the
great musician. As each chapter is composed with a different music it
would be easy for the children to memorise the meanings.
To promote Spirituality – 9th
adhyāya‘s 27th
ślōkā of Bhagavat Gīta –
―yatkarōshiyadashnāsiyajjuhoshidadāsiyat……….
(Rendered by Dr. M.Balamuraleekrishna)
In order to curtail Social Anxiety:- we accord 12thAdhyāya‘s 18
th
ślōkā –
―samahshatrau cha mitrē cha………..
(Rendered by Dr. M.Balamuraleekrishna)
With the purpose of elimination egotism among children the
meanings of prominent kritis are explained to them. For example:
RamanannuBrovara, Tyāgarāja‘s kriti, Harikāmbōji rāga, Rūpaka tāḷa
Jnanamusagarada…Tyāgarāja‘s kriti, Pūrvikalyāni rāga, Ādi tāḷa
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Sangītha JnānamuBhakthivina…Tyāgarāja‘s kriti, Dhanyāsi rāga,
Āditāḷa ShobilluSapthaswara…Tyāgarāja‘s kriti, Jaganmohinirāga,
Rūpakatāḷa.
Deva devakalayamithe… Swathi Tirunal‘s kriti, MāyāmāḷavaGauḷa rāga,
Rūpakatāḷa
Analekara…(gītham)ŚuddhaSāvēri rāga, TrisraTriputaTāḷa
Vināyaka ninnu… etc.E.V Ramakrishna Bhagavathar‘s kriti,
Hamsadvani Rāga, Āditāḷa.
The devotional and theological aspects of these works are to be
conveyed to the students.
Instruct these children to the exercise ― Nādānusandhānam…‖
Let them sing this using akāram, ikāram, ukāram and makāram which
would be helpful in increasing the volume and the capacity to control
breathe.
The student should cultivate a habit of writing the lyrics themselves on
hearing a worthy song. To deniable those to develop this ability, a song
are played and they are asked to write the lyrics.
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Exercises for breathe control, Rhythm awareness (thalajnanam), Sound
awareness (swarajnanam), Pitch awareness? (Shruthi jnanam) are
continued. The learned lessons are to be revised.
Narrate stories and biographies of eminent musicians like
M.S.Subbulakshmi and Beethovan along with those of the ‗Musical
Trinity‘ TyāgarājaSwāmi, Muthuswāmi Dīkshithar and ShyāmaShāstri.
These will motivate the students.
To measure the aesthetic sense, they are instructed to listen the
renderings of Carnatic kritis by prominent singers like M.S.
Subbulakshmi, Bombay S. Jayashree, Sudha Raghunathan etc. by
playing their CDs. They are asked to prepare five questions on any of
those CDs so as to get apt answers.
A study tour is also planned to Kerala Kalamandalam, a deemed
University for Music, Kathakali, Dance and other arts. The purpose is to
make the students familiar with the music of Kathakali, Bharathanatyam,
Mohiniyāttam etc. They have to get experience of the Kathakali stories
in which music has prominent role. They must be given opportunities to
identify the rāgās of different padās of Kathakali, Mohiniyāttam etc.
They will get chances to mingle with the Music teachers of
Kalamandalam and clear their doubts.
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APPENDIX - XV
PECULIARITIES OF AGE GROUP 9-12
Human development is a lifelong process of physical, behavioral,
cognitive, and emotional growth and change. In the early stages of life—
from babyhood to childhood, childhood to adolescence, and adolescence
to adulthood— enormous changes take place. Throughout the process,
each person develops attitudes and values that guide choices,
relationships, and understanding.
Children‘s physical, emotional, and cognitive growth is more important.
Adults have a responsibility to help young people understand and accept
their evolving sexuality.
Each stage of development encompasses specific markers. The following
developmental guidelines apply to most children in this age group.
However, each child is an individual and may reach these stages of
development earlier or later than other children the same age. When
concerns arise about a specific child‘s development, parents or other
caregivers should consult a doctor or other child development
professional.
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COGNITIVE DEVELOPMENT
Most young people ages 9 to 12 will:
Move toward independence as they progress to middle/junior high
school
Continue developing skills in making decisions as they become
more independent
Begin to consider future careers and occupations
Shift their school focus from play-centered activities to academics
Begin to look to peers and media for information and advice
(friends greatly influence them.)
Develop increasing capability for social conscience and for
abstract thought, including understanding complex issues such as
poverty and war
Take on increased responsibility, such as family jobs and
babysitting
SOCIAL DEVELOPMENT
Most young people ages nine to 12 will:
Want to blend in and not stand out from their peers in any way,
particularly as to gender roles and sexuality
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Feel concern about outward appearance
Become self-conscious and self-centered
Have ambivalent, conflicting feelings about puberty and sexual
desire
Care greatly about relationships with peers, friendships, dating and
crushes, and give peers more importance than family
Relate to both same-gender and different-gender peers; may
develop sexual feelings for others as a new dimension within
relationships
Develop the capacity to understand the components of a caring,
loving relationship
Experience feelings of insecurity and begin to doubt self-concept
and previous self-confidence. Often experience a significant drop
in self-esteem.
Struggle with family relationships and desire privacy and
separation from family (They test limits and push for
independence.)
Experience mood swings, especially evident in family
relationships
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APPENDIX –XVI
Technical Terms
1 Excursions
Excursions to places of musical importance and interest would be
beneficial for students of music in developing their academic interests as
well as their creative aptitude towards music. Places, which were the
seats of music in the past or associated with prominent musicians and
composers, temples which contain musical stone pillars, sculptures of
concerts or celestial musicians, or images of playing musical instruments
are advisable spots that may induce liking for the art in them. So are
museums containing musical instruments of historical importance,
galleries with portraits of great musicians, composers, lakṣanakāras and
patrons, archives that possess noted specimens of music on tapes and
collections of music books and musical manuscripts, places containing
musical inscriptions, gramophone recordings, libraries with information
on music and musicians, famous concert halls, opera houses,
broadcasting stations and places where Saṛvavādyam, Kuravanci
nātakam or dance dramas are performed.
Teachers of music should also encourage students to attend children‘s
concerts that are well organised and performed, because the healthy
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attempts of less musically talented participants to reach the standards of
their gifted friends during the performances such as ‗singing, kummi,
kōlattam, ammanai and other indigenous games, the svarajñānam
exercise, musical compositions, periodical demonstrations of music and
so on‘ are sure to stimulate a deep liking towards musical studies.
Asking the students to provide the sruti accompaniment such as
Tamburu or Sruti box during music class, or asking the ones with ringing
voices and deep tāḷajñānam or the rhythm knowledge to lead the class
while revising old songs they learned, would improve their confidence in
themselves. Organising concerts by students on the occasion of
celebration of anniversaries of great composers will too boost their
morale as well as their interest in music. Stories of marvellous influence
of rāgas, of patronages lavished upon musicians in the past, of the
honours and titles bestowed upon Vidvāns, and the stories of musical
contests as well as anecdotes are sure to incite interest in children
towards music and learning it.
1 Breathing Exercise
Inculcation of proper breathing habits is a necessity in learning music.
To inhale and to exhale slowly while keeping one‘s head erect and chest
braced, and not to breathe in through the mouth is the right way, so that
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it would steadily fill the lungs without strain. Proper application of
breath control would ensure continuity and longevity of phrase, as well
as help one from not being out of breath in the middle of a word or in
any places which might spoil the flow of music.
A suggestive exercise would be to ask children to slowly inhale through
nose, exhale through mouth, and while they breathe out, they should be
asked to sing the note ‗ṣadja‘ with vowels a, e, i, o and u. This exercise
would help maintain healthy lungs and air passage, and also helps in
controlling breath, thereby enhancing the lung capacity to aid in
continuous singing, as well as help one realise the extent to which one
may hold his or her breath on a note.
Methods for the Development
2 Tāḷajñānam:- It deals with the understanding of time each note or
no note should hold for. Inability to understand the rhythm is more
a mistake than missing a note while singing. Therefore, proper
sense of rhythm should be nurtured in children who learn music,
or else the teacher may find it difficult to inculcate in them
rhythmic precision in the later stages of study. There are instances
of eminent musicians lacking tālajñānam which resulted in
awkwardness in one or the other form. The traditional music
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educational system insists on practicing the svara exercises (the
svarāvalīs, the janta svara, and the alankāra) in trikāla or the three
degrees of speed.
In a concert, the music presented is either rhythmical with compositions
set in a particular rhythm or tāla, or non-rhythmical with rāga ālāpana, or
with ślōkās, padyās and vruttams of specific rāgās, after the manner of
ālāpana. The teacher may first sing a composition in the class, followed
by the recital of ślōkā, padya or vruttam and the same shall be made
clear to his/her students than introducing them to a music which is not
set to any time and sung in a free manner. A person is said to possess
proper knowledge in tāḷajñānam if he/she has constancy in duration of
time between counts or the kāla pramāṇa śudha; if he/she adheres
regularly to the constituent sequences or angās of rhythm or tāḷa;
identifies the rhythmic patterns of unfamiliar songs pallavīs as well as
the ‗eduppu‘ of pallavīs and their intricate compositions; and keeps time
accurately when a mridangam player or a performer of any tāḷa
instrument performs a solo. The ‗laya jñānam‘ or the sense of harmony a
person exhibits in music is said to be proper when he/she is accurate in
calculating the time and gap even in a composition that advances slowly
or at the ‗ādi chakra kāla‘.
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Renowned musicians are so thorough with the rhythm and harmony,
that, they may even not count time when an expert mridangam player
gives a solo or ‗tani vinikai‘. It takes a long time for a musician to learn
to acquire accuracy in understanding time, without the influence of
rhythmic phrases played on mridangam, in even or odd, or rugged
rhythms or tāḷa, or the beginning series of rhythmic phrases on fractional
points on the count of tāḷa.
The students at first must be taught that the duration of time for each
countshould exactly be the same in the tāḷa. In the case of a count with
one-second duration, a ādi tāḷa āvarta should be completed in the
duration of eight seconds. The concept of kāla pramānaor uniform
duration may be taught to the students by pointing out its similarity with
that of the clock ticks. Once a student is familiar with long and short
notes, as well as the duration of the svarās, the following method shall be
incorporated for the development of tāḷajñānam by the class.
Method:
The first phase in developing one‘s sense of rhythm is to teach the
students to distinguish between shorter and longer notes, for which the
teacher may sing the phrases ‗s S s‘, ‗R r r‘ and ‗g g G‘ to the class,
allowing them to point out the longer and shorter notes in each of the
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phrases. The teacher should also point out the similarity of duration with
respective short or long note in each of the cases.
3 Śruti Jñānam
The term ṡruti refers to both key notes and quarter tone in music, but
‗Śruti Jñānam‘ denotes a musician‘s ability to sing accurately in a chosen
pitch. Such a person would not only be accurate in pitch, but also sings
in accordance with the note selected by him as the key note, or the
‗adhara shadja‘, and would be able to tune stringed instruments such as
Vīna, Violin, Tamburu or Gottuvādyam accurately.
Method:
The teacher may at first make the class to listen to the sruti before asking
each one of them to sing the note ‗sa‘. The class may be asked to sing the
note ‗pa‘ followed by the ‗tāra shadja‘ on the completion of first two
notes by the class. They may together sing ‗Sa-pa-ṡa-pa-Sa‘ at the end of
the class. This exercise helps the teacher to make the fact clear to the
students that pitches of other notes can only be defined after the ‗shadja‘
being properly learned and fixed in memory.
The second step in this method is to train the students on single notes.
The teacher may sin the notes like G M P R and ask students to join in
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singing each of the note while he/she may continue in solfa syllables or
to sing the notes in ‗akāram‘, which will help the students to learn to
blend or merge with a given note. The students may practice to sing
SPṠPS and SRGMPNṠ-ṠNPMGRS in Māyamāḷavagauḷa or
Śankarābaraṇam scale with ṛiṣaba, gāndhāra and madyama as key notes
respectively.
The teacher may proceed to sing a phrase like gmP in ‗akāram‘ in a sruti
and the students may be asked to sing the same phrase in a different
sruti, either higher or lower. The teacher may then sing a few phrases in
‗akāram‘ without sounding the sruti and the students may hum the key
note at the end, which can also be repeated by starting anew on different
pitch.
To test the class of their remembrance of key-note, the teacher may voice
the sruti for a small amount of time and should pause for a minute or
two, and ask the class to sing the key note ‗Sa‘. Once the class begins
song, the sruti may be stopped and the students may continue on the note
without it. By the end of the test, the teacher may again bring in sruti so
that it may be verified whether the students have maintained the pitch
with which they had started.
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The next step is to identify the higher pitch of an instrument by the
student. The teacher may choose a Tamburu for tuning, in the course of
which, as the Sārani and Anusārani are found to be nearly equal, the
teacher may pluck any two strings consecutively, and the students may
be asked to identify which of the two is higher in pitch. The teacher may
also sing a portion of an unfamiliar song in a new pitch, at the conclusion
of which, the students may be asked to hum the new sruti shadja or the
key note.
The students of higher classes may be given practice in tuning stringed
instruments like the Tamburu, Vīna, Violin and Gōttuvādyam under the
tutor‘s proper training. The method of ‗jalatarangam‘ can be used to
improve the students‘ śruti jñānam as they learn by doing and listening,
especially the timing.
4 Rāgajñānam
A person, if identifies different rāgās, sings or performs ālāpanās of
rāgās by bringing out the true emotion or bhāva inherent in it without
gliding off even a bit to combinations of another rāga, can be said to
possess proper grasp on ‗rāgajñānam‘. It requires years of musical
training, though a gifted few may grasp it quickly. A teacher can only
hope that the students may learn enough at least to identify common
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rāgās such as Tōdi, Śankarābaraṇam, Bhairavi, kāmbōji, Kalyāni,
Mōhana and so on.
To help the students differentiate between rāgās, the teacher may teach a
song in common rāga, such as in Mōhana for example, and introduce
more songs of the same rāga so that the class may realise the notes to be
same even though songs differ. The teacher may point out the exclusion
of the notes ‗ma‘ and ‗ni‘ in the rāga, and the succession of svarās in
accordance with the ‗ārōhana‘ and ‗avarōhana‘ karma, although the
‗viśeṣa sancārās‘ that a rāga admits are exceptional to this rule. The
teacher may repeat the experiment with other rāgās and late, he/she may
introduce new songs in rāgās familiar to them, thereby helping them
learn identify rāgās of new songs. The teacher may use or perform
ālāpanās of rāgās. The students may also be asked to determine the rāgās
of ‗sancārīs‘ given to them in printed or cyclostyled form, or in the form
of passages in ‗bāṣāmgarāgās‘ to mark the ‗anya svarās‘.
5 Sāhitya Jñānam
It is the ability for creative adage of suitable ‗mātu‘ or libretto whenever
a musical composition demands sāhitya or literature in it. A person with
sāhityajñānam sets music to any provided piece of literature, or is able to
provide appropriate lines for any piece of music at hand. A teacher of
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music may encourage students to provide simple words for musical
phrases he/she may give them, or to attempt composing musical phrases
for given simple lines, both of which would pave way for the
development of their sāhityajñānam.
The gifted students may be trained in the art of musical composition,
starting with forming simple phrases and sentences in familiar rāgas,
followed by writing ‗cittasvara‘ for ‗varṇa‘ and ‗sancārīs‘ in a set
number of āvartās.
6 Svarajñānam
It may be defined as the ability to sing precisely from any given musical
notations, along with being able to identify, recite or note down svarās of
any musical phrase or sentence, either sung, played or heard. Such a
person would be successful in recording the correct notation of even an
unfamiliar musical composition. An average student would take quite a
long time in getting thorough with svarajñānam, whereas the gifted ones
may pick up the knowledge faster and develop it with speed.
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APPENDIX – XVII
Yoga
11. Importance of Yoga Practice and its effectiveness on children.
Yoga (8) is one among the six systems in Indian philosophy which
means ‗to join‘ or ‗to yoke‘. Development and propagation of yoga is
generally attributed to sage Patanjali in the form of Rājayoga or the
Royal Yoga, which also is called as Classical Yoga. There are other
types of Yoga which may be practiced with Rājayoga or practiced
independently.
a. Origin and Definition of Yoga
Although definite claims on the origin of Yoga is hard to come by, yet
the historical evidences from Indus Valley Civilization point out at a
great maritime nation with wide exports around the world, and an urban
life with multi-story building, sewage systems, huge public baths with
water proof bitumen walls, bricks roads and so on also include,
especially among the ruins of Mohanjo Daro and Harappa, the terracotta
figures, soapstone seals and metal carvings which resembles Yogi-like
figures engraved on them, which proves that Yoga was part of the social
system of the time, and also points out at the fact that the vedic science
should have had its origin many decades or even centuries before.
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The evolution of Yoga may be marked historically as Vedic Yoga, Pre-
Classical Yoga, Classical Yoga and Post-Classical Yoga on the basis of
its respective chronology of a method in continuous motion subjected to
change or derivations in the course of time. A uniquely Indian technique
(9), Yoga helps a person to develop deep awareness of every vibration
and pulsation within the body, as well as in the mental and physical
level, so that one may master the internal and external forces at will. It
transforms one‘s life to truthfulness and the cosmic law while moving
the person away from the mundane and bound life, enabling him or her
to release mind from the clutches of sorrow and misery, and to be free
from finite matter, sense of isolation, illusion of time, space and
causation. In modern terms, Yoga resembles a holistic method which
brings forth its practitioner to the knowledge of life as a whole; of truth,
existence, knowledge and bliss.
Yoga helps one perceive subject and object in unison and provides
vehicle for true living in its entirety, as well as to journey into the true
depth hidden within a person. Self-enfoldment, self-improvement and
eradication of thought of otherness which cause ignorance, attachment
and untold misery are achieved with the practice of Yoga along with
inner strength, sharp intellect, controlled emotion, concentration and
234
efficiency. Yoga is the skill in action, which makes one take right
decision in the right way at the right time.
Physiologically, Yoga can increase the lung capacity and rate of
respiration, improve stress resistance, reduce girth and body weight,
decrease cholesterol and blood sugar thereby stabilising, restoring and
vitalising body‘s natural systems. It is an effective curative and
preventive practice against the physical and psychological problems
caused by modern life style. prāṇāyāma,the meditation technique in
Yoga, is of paramount importance, the breath control having paramount
importance in learning music, and therefore has a vital role in this
experimental study.
b. The Benefits of Yoga for Kids
Visi Tilak says that, ―by practicing yoga poses, children can learn how to
exercise, develop confidence and concentrate better‖. Children are prone
to encounter emotional, social and physical challenges or conflicts,
which may be dealt with ―dedicated and intentional yoga practice which
includes breathing technique, behavioural guidelines and physical
postures‖ (De collibus,pag.). De Collibus is of the opinion that children
who practice yoga learns to act and react to situations, self discovery and
inquisitiveness. Shana Meyerson of the Mini Yogis yoga studio in
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Southern California believes that yoga builds self esteem and self
respect, where ―a rare opportunity to experience and focus without
worrying about being wrong‖ is presented and therefore, it is a good
option to boost the morale of those children who shy away from physical
activities or group activities due to fear of failure, lack of athletic build
or so on; and runs her studio with the clear aim to introduce children to
the prospect and benefit of yoga. Christina Enneking of Happy Hearts
Yoga in Los Gatos in California also says that yoga introduces
cornerstone values such as non-harming, truthfulness, moderation,
cleanliness, gratitude and self-discipline, which help improve the overall
well being of children.
Physical flexibility is enhanced due to the improvement in physical
strength through muscle strain, and the awareness on the functioning of
one‘s own body increases. Balance, a key factor in maintaining physical
and psychological well being can be further refined and coordinated
through yoga. Balancing poses in yoga provides mental and physical
pose, which helps to attain mental clarity and stability. Even at the face
of difficulty or failure, a child learns to calm himself/herself, and to try
again in yoga, eventually leading to success and sense of
accomplishment. Experts and teachers of Yoga and occupational
therapists say that co-ordination is linked to balance to promote overall
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dexterity may be achieved in children through finger yoga and other
specialised techniques which help with gross and fine motor
coordination. The practice of yoga helps children to develop focus and
concentration, and enables them to experience self esteem and
confidence. Enneking states that Yoga provides building blocks for the
future, develops the sense of wonder and a strong self in them, which
eventually would turn out the right tool to find their space in this world
in a righteous way. The concentration, sense of calmness, relaxation,
deep connection with the inner self and an intimate relation with the
nature and the world are the end products of yoga practice by children.
c. Benefits of Yoga in School
The benefits of yoga on body, mind and soul are numerous. In the case
of the physic of a child or an adult, yoga assists in neuromuscular
development, development of vestibular system, motor development on
both the sides of the body, development of a strong and flexible body,
increasing the balance, body awareness and coordination, improving the
posture and alignment, and in the strengthening of the core. It reduces
injuries, improves performance, digestion, circulation and elimination,
strengthens the immune system and relaxes the body to attain better
sleep.
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On psychological level, Yoga is a wonderful tool to calm and clear the
mind, to make people realise to live in the present time, with relieved
stress or tension, increased concentration and attention, as well as
elevated thinking and memory capacity. Regular practice of yoga
stimulates auditory processing and responsiveness along with expanded
imagination and creativity, as well as one‘s ability to think before action.
The benefits of yoga practice over one‘s personality includes increased
confidence and self esteem, development in character and emotional
intelligence, enhanced social skills and interaction, discipline, self-
control, individuality, self-expression, and oneness with the nature.
In short, yoga is one among the techniques which definitely improves the
connection between body and mind to encourage a healthy life style and
an overall sense of well being. In children, yoga does the magic of
making them see the beauty and light of magnanimous yet simple life
existing in them, and the knowledge helps them further to maintain
health and wellness in mind, body and spirit.
d. Prāṇāyāma
Breathing is the only physiological process that can be voluntary or
involuntary because it can either be inhaled with control and awareness
or with unconscious reflexivity. In the case of breath taken unaware, the
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primitive parts of the brain that deals with emotions, thoughts and
feelings get involved which disturb the rhythm of inhalation and
exhalation and creates havoc in the mind and the body.
a. Prāṇāyāma can be defined as a yogic technique to achieve
regularity, rhythm and balance in breathing. The word is a
combination of ‗Prāṇā‘ and ‗ayama‘ where the first word means
vital energy or life force, and the latter means extension or
expansion. Life force, which is subtle than air, is the energy
existent in everything in the world. The word prāṇāyāma thus
means an expansion of the dimension of prāṇa, where breathing
techniques are used to influence the flow of life force or vital
energy in the energy channels of the energy body called as the
Prāṇamaya Kōṡa. The life force is activated and regulated to go
beyond normal limitations, to attain a higher state of
consciousness and vibratory energy, which otherwise bind people
to the illusion of life.
The practice includes four basic steps which are Pōraka (inhalation),
Recaka (exhalation), Antaṙ Kumbaka (retention of breath after
inhalation) and Bahir Kumbaka (retention of breath after exhalation),
which are of different types and observed in various ways such as the
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Kѐvala Kumbaka which is the spontaneous breath retention, and
advanced stage which occurs during high state of meditation where the
lungs stop its activity and ceases respiration resulting in the practitioner
being able to experience the subtle aspects of existence to attain a higher
vision of reality.
The retention of breath or Kumbaka is the guiding factor in prāṇāyāma
which functions by controlling respiration. Inhalation and exhalation
strengthens the lungs and balance nervous and prānic systems precursory
to the retention of breath or kumbaka, influencing the flow of prāna in
tha nādīs which are purified, regulated and activated for better physical
and mental stability.
The yogic physiology describes the human body to be wrapped in
sheaths of five namely Annamaya Kōṡa (the physical body), Prāṇamaya
Kōṡa (the energy body), Manōmaya Kōṡa (the mental body),
Vijñānamaya Kōṡa (the intellectual body) and Ānandamaya Kōṡa (the
body of bliss); each accountable for the different dimensions of human
existence function together to form an integral whole. The Prāṇamaya
Kōṡa is made up of five major prānas called as the pancās, which are
prāṇa, aprāna, sāmānā, Udānā and Vyāna, which are further activated by
the practice of prāṇāyāma.
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Prāṇa under Prāṇamaya Kōṡa does not refer to the vital energy but the
force by which the breath is drawn inside. It governs the area between
the larynx and the top of the diaphragm, and is associated with the
organs of respiration and speech, and the gullet, together with the
muscles and nerves that activate them.
Aprāna is located below the naval region and provides energy for the
large intestine, kidneys, anus and genitals, and deals with the expulsion
of waste from the body.
Sāmānā, located between the heart and the naval, activates and controls
the digestive system which includes the liver, the intestines, the
pancreas, the stomach and their secretions, the heart and the circulatory
system. It is responsible for the assimilation and distribution of nutrients.
Udānā is situated above the neck region and activates all sensory
receptors such as the eyes, nose and ears, and initiates as well as
stabilises the thought and consciousness of the outside world. It is
responsible for the activation of limbs, muscles, ligaments, nerves,
joints, and for the erect posture of the body.
Vyāna acts as the reserve for the other four prāṇās, pervading the whole
body to control and coordinate all movements.
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There are sub-prāṇās or upaprāṇās to the pancās which are nāga, koṙma,
karika, dѐvadatta and danañjaya responsible for the bleaching, for
opening the eyes and stimulating blinking, for generating hunger, thirst,
sneezing and coughing, for inducing sleep and yawning, and for the
decomposition of body after death, respectively.
b. Praṇa and Lifestyle:
Day-to-day life of a human being influence the Prāṇamaya Kōṡa within
him or her, affecting the distribution and flow of vital energy in the body
based on proper or lack of physical activities such as exercise, work,
right intake of food and sexual relation. Emotions, thought and
imagination affect the prānic body while irregularities in life style,
dietary indiscretions and stress deplete and obstruct the flow of the vital
energy, resulting in the drainage of the life force, which further leads to
devitalisation of concerned organs and limbs leading to disease and
metabolic dysfunction. The practice of prāṇāyāma reverses this process
by energizing and balancing the different prānas within the Prānamaya
Kōṡa. it is advised that the practice of prāṇāyāma should be performed
only after proper āsanās in a genuine yoga programme.
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c. Breath, Health and Prāṇāyāma
Breath, the most vital process of a human body, influences each
and every cell, and performance of the brain as well as all other
aspects of human experience. Scientifically, an average human
being inhales and exhales fifteen times per minute, and twenty one
thousand six hundred times per day. Lack of proper breathing
technique leads most of the people to breathe incorrectly suing
only a small part of their lung capacity, which leads to shallow
breathing that may deprive the body of essential oxygen and vital
energy necessary for good health. Preparatory techniques are
helpful to tune into proper breathing with increased awareness of
the process, which would aid the practitioners in developing
sensitivity to the respirator process, where the burning of oxygen
and glucose produce energy needed for muscular contractions,
glandular secretion and psychological function, and retains the
muscles of the pulmonary cavity to enhance their vital capacity to
prepare for prānāyāma. Calm and content state of mind is a
reversible product of rhythmic, deep and slow respiration whereas
irregular breathing disrupts the rhythm and causes physical,
emotional, psychological and spiritual blocks leading to inner
conflicts and imbalanced personality, disorderly life and disease.
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Prāṇāyāma takes control of the breathing technique to establish a
regular pattern and re-establishes the natural, relaxed rhythm of
body and mind.
Awareness of one‘s own breathing forms a bridge between the
conscious and unconscious area of mind, where Prāṇāyāma may
be used to release the energy stored in neurotic unconscious
mental patterns to indulge in more creative and joyful activity.
d. Breath and Life Span :
Rhythmically stable respiration is a key factor in influencing the quality
and longevity of life. The ancient yogis and rishis who had studied the
nature in great depth had noticed that animals with slow breath rate such
as Python or Elephant live for a long span of years compared to the ones
with faster rate of breath such as dogs or birds that live only for a few
years. They realised that slow breathing increases life span due to the
direct link between the heart and the respiratory process, of which the
rhythm is broken in case of fast breaths. A slow breath keeps the heart
stronger, better nourished and contributes to longer life. Deep breathing
increases the absorption of energy by the Prānamaya Kōṡa which
enhances dynamism, vitality and general well being.
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e. Prānāyāma in Spirituality
A spiritual seeker searches for tranquillity through prānāyāma along with
removing blockages in the Prānamaya Kōṡa, with increased absorption
of prāna which may well be established to control its overflow through
techniques like Kumbaka or breath retention to calm the mind and
govern the thought process.
The stability and free flow of through the nādīs and chakras make it
possible for the spiritual aspirants to open the consciousness that leads to
higher dimension of spiritual exercise. Swami Sivananda in The Science
of Prānāyāma writes that ―there is an intimate connection between the
breath, nerve currents and control of the inner prāna or vital forces. The
vital energy becomes visible in the physical plane in the form of motion
and action, and on the mental plane as thought. Prānāyāma is the means
by which a yogi tries to realise within his individual body the whole
cosmic nature and attempts to attain perfection by attaining all the
powers of the universe‖ (pag.no). Improvement of physical and mental
well being is based on proper breathing, the lack of which disturbs the
balance between both.
The precise application of prānāyāma create effects on body, mind and
spirit on different levels on the basis of sensitivity, awareness and a
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deeper understanding of the connection between body, mind and spirit in
a human body. The techniques of prānāyāma differ on the basis of
sensitivity, tranquillity, vitality and balance and therefore are categorised
as Sensitising prānāyāma, Tranquilising prānāyāma, Vitalising
prānāyāma and Balancing prānāyāma.
Sensitising prānāyāma is the process in which the breathing technique is
practiced with an awareness of the same from gross to subtle level,
where the practitioner begins to understand the secrets underlying the
cycle of life and leads to self mastery. Certain breathing techniques
increase the sensitivity on physical and subtle levels of existence which
awakes insight into aspects of breath, prāna, body and mind. Sensitising
prānāyāma can be defined as the one practiced with the awareness of
lungs or any other part of the body, thereby bringing sensitiveness to that
part, such as in the case of mudra prānāyāma, where various mudras like
the chin mudra, the chinmaya mudra, the brahma mudra and so on are
used to get more awareness and channelize the energy.
Tranquilising prānāyāma pacifies the body and mind, while increasing
the prānic capacity as well as the conscious control of body, mind and
prāna simultaneously, and stimulates the parasympathetic nervous
system to relax and to draw the awareness inwards, bringing about
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greater physical sensitivity while also cooling the functioning of the
human system. Tranquilising practices of prānāyāma are mostly done
through both the nostrils together, or through the mouth, after bringing
balance between the sympathetic and parasympathetic nervous system
and the flow of the air between the two nostrils. In the case of Ṡītali and
Ṡītkari techniques, the inhalation takes place through the mouth, which
cools mouth and throat and gradually eliminates excess body heat. The
practice of Ujjayi and Bṙahmari prānāyāma, on the other hand, awakens
the inner psyche due to the vibration produced during Bṙahmari which
creates a soothing effect on the mind and the nervous system,
tranquilising the Prānamaya Kōṡa.
Vitalising prānāyāma produces an opposite effect to the cooling and
soothing tranquilising techniques, because the prānāyāma charges
various parts of human prānic system which creates alertness and heat on
both physical and subtle level, and arouses body and mind. This
technique is practiced when more energy is needed to be produced, or to
awaken the mind from an introspective or dull state. Constant awareness
of even the most minute change human body undergoes while practicing
this technique is mandatory, and therefore, this is regarded as an
advanced technique which shall not be practiced in hot weather or before
sleep.
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Balancing Prāṇāyāma might be most important for human well being
among the four techniques of prānāyāma. The importance of balance
between the world and one‘s own body, mind and spirit in life
determines the smooth flow of life in terms of experience and existence.
The flow of breath through each nostril regulate dual functions such as
the activity in the right and the left hemisphere, dominance, action and
relaxation of sympathetic and parasympathetic nerves, the vital and the
mental forces or energies and so on. Balanced breath exists only for a
few minutes during the natural oscillation of breath between the left and
the right nostrils, or the ida and the piṇgala nādīa, which can be extended
by altering the strength of breath that passes through the nostrils.
Balancing Prāṇāyāma are thus the breathing techniques used to
manipulate the flow of breath to bring a state of internal and external
balance.
Another type of the technique, Nādi Ṡuddi prānāyāma, practiced by
altering the inhalation and exhalation between the left and the right
nostrils, purifies the prānic channels, and enhances the proper flow of
pranic energy throughout the body. It corrects imbalance in mind and
body, and restores equilibrium by influencing the ida and the piṇgala
nādīs, by controlling oscillation of the body-mind network, and by
bringing balance and harmony throughout the system.
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f. Mudras
Mudras are combination of subtle physical movements which alter
mood, perception and attitude, and deepen the awareness and
concentration. The attitudes and postures adopted during the practice of
mudras establish a direct link between Annamaya, Prāṇamaya and
Manōmaya Kōṡas, which are the physical, prāṇic and mental bodies
respectively to balance the Kōṡas and move the subtle energy to the
upper chakras and higher level of consciousness. The mudras block the
prāṇa from dissipating into the external world, which in turn is re-
regulated to the upper chakras from nādīs and chakras. Closing the eyes
with fingers in Ṡanmukhi mudra is an example of redirecting the prāṇa
back to the body, which otherwise would have radiated outside thorough
eyes.
g. Kapālabāti
The Hatha Yoga Pradīpika by Svātmārāma talks about the six yogic
techniques or ṡaṭ kriya to cleanse the internal organs. The techniques are
Kapālabāti, Tṙātaka, Nѐtī, Dhoutī, Noulī and Basthi. Kapālabāti is a
breathing technique to purify the frontal region of the brain, to cleanse
respiratory and the nasal passage, and removes spasm in the bronchial
tubes. A large amount of carbon dioxide is eliminated and the impurities