PRACTICLE NAMASMARAN

SUPERJOY

DR. SHRINIWAS KASHALIKAR

GOOD MORNING According to some, the time from 2.30 a.m. to the sunrise and according to some, the period of two hours before the sunrise constitute BRAHMAMUHURTA. As the name suggests this time is the best time for conceiving, understanding, experiencing or merging with BRAHMA, the eternal truth, the eternal purity and the eternal bliss. This is the time of liberation from the shackles of every kind.

This is not a matter of belief but of experience; for those; who have experienced the joy of getting up at this time!

There is a Sanskrit shloka [verse], which depicts the subclassification of this enchanting period.

PANCHA, PANCHA USHAHKAALA SAPTAPANCHAARUNODAYA ASHTAPANCHA BHAVET PRAATAH SHESHA SURYODAYO MATAH It means: 55 GHATIKA after the sunrise of previous day the USHAH KAALA the time of USHAA begins. After 57 GHATIKA, the time of ARUNODAYA and after 58 GHATIKA; the time of PRAATAH begins. The remaining time till sunrise is called the time of SURYODAYA. The day is constituted of 60 GHATIKA. GHATIKA is approximately equivalent to 24 minutes.

With the grace of God we are alive and see this beautiful sunrise and a chance of self realization. Hence it is most important to remember the name of God in the morning. Secondly, due to the grace of mother earth the fortune is granted to us to walk on her body throughout the day. So; there is a tradition to be grateful (and

express our gratitude in prayer as given below); to her before we start our day. This wisdom of wisdom; helps us to unite with the BRAHMA; of which we and the whole universe are extension. We are empowered by the Brahma and supported by various forces in the universe. This practice of expressing gratitude in morning makes us humble and environment-friendly!

The prayer is as follows: SAMUDRAVASANE DEVI PARVATASTANAMANDALE VISHNUPATNIM NAMASTUBHYAM PADASPARSHAM KSHAMASVA ME The meaning is: Oh goddess earth, who is clad in the beautiful attire of oceans and the mountains are whose bosoms and who is the wife of Lord Vishnu, I offer my grateful salutations to you and ask for forgiveness as I put my feet on you [touch you with my feet].

This prayer orients us appropriately in such a way that it opens up our hearts to the glorious bounties of earth and her love towards us.

It starts nourishing us as well as gives us the perspective of loving our mother earth, which is so much essential for awakening our responsibilities towards her.

Then we pray KARAGRE VASATE LAXMI KARAMADHYE SARASVATI KARAMULE TU GOVINDAM PRABHATE KARADARSHANAM The meaning is: At the tips of the hand there stays Laxmi the goddess of prosperity At the middle stays the goddess of knowledge Sarasvati At the root of the hands stays Lord Govinda i.e. Lord Vishnu Hence we watch our hands with reverence!

This is such a wonderful prayer! It helps us to reveal and establish the connections between the deities, which are the sources of our power. It helps us explore the potentials of prosperity, profundity and fulfillment in our life and thereby helps us develop respect for ourselves. Such respect as you know is essential for taking due care of our body while simultaneously directing it to do things in life which would help us in gaining holistic health.

There is one more and simple prayer in SHUKLA YAJURVEDA. It is as follows.

BAHU ME BALAMINDRIYAM HASTAU KARMA VEERYAM AATMA KSHATRAMURO BHAVA I pray that my arms and my all organs be strong and my soul and my heart be the healers.

SHUKLA YAJURVEDA 20.7.

This is real good morning and beginning the day with such a good morning is the beginning of total stress management! It is as if we have inhaled the healing spirit from the universe and are ready to heal and blossom ourselves and the others; throughout the day!

BRAHMA MUHURTA BRAHAM MUHURTA means the time of about two hours before the sunrise. This time is hailed as the best time to learn and realize subtler aspects of physiology, philosophy and spiritual growth.

If one tries to find out the secret underlying this; then one is tempted to speculate or conjecture that there are probably several changes in internal and external; physical, chemical and biological atmosphere at around this time, which probably catalyze spiritual blossoming of an individual.

Generally speaking; this is obviously a rejuvenating time indicated by the fact that the whole universe begins to wake up; at this time.

More specifically; the circadian rhythms have been studied in vast details by biologists and physiologists; and probably this period is associated with metabolic, hormonal and neuro-hormonal changes conducive to blossoming of mind!

Further subtle details and differences; in USHA, ARUNA, PPRATAH and SURYODAY are a matter of research, by astro and geo physiologists; through the study of a variety of electromagnetic radiations, ozone, oxygen, effects of other planets and stars and so on; on the various biological and psychological parameters could reveal a lot of new insights in the interrelationship of man and the universe!

It is a general observation (and a detailed study, statistical survey and analysis is worthwhile of ); that the people who get up in BRAHMA MUHURTA in morning and get engaged in morning ablutions, prayers, penance, yajnas, pooja and bhajan and kirtan.

BHAJANA AND KIRTANA AND CLAPPING The religious decrees, commandments, precepts, rituals, conventions, traditions are generally evolved and developed; with enlightenment as their seed, root, fountainhead, core, basis or foundation. In case of Hindu traditions; (and possibly Chinese, Mesopotamian, Mayan and such other traditions); this evolution has been a result of the enlightenment of thousands of anonymous; besides thousands of known; seekers of truth, sages and seers.

In case of some other religious traditions it has been the result of the enlightenment of prophets.

In other words, the traditions germinate from enlightenment; and also; are aimed at and expected to culminate in enlightenment. In other words the traditions are born out of holistic health and are aimed at holistic health.

However, as the time passes, the enlightenment, the wisdom and objective of the traditions becomes inconspicuous and obscure. This leads to blind and mechanical following of the traditions, which in turn results in degeneration and distortion of the traditions. These distorted traditions eventually become redundant, coercive, suffocating and disruptive.

One such tradition; the basis of which has become obscure is clapping.

It is true that we clap on many occasions which are not religious traditions. We actually clap spontaneously to cheer as an expression of appreciation, excitement and joy!

But more regularly, we Hindus clap during musical prayers called bhajans and aratis.

Whether the clapping is thoughtfully included in prayers or otherwise, the clapping has some distinct physiological benefits conducive to development of holistic health.

The hands have relatively large areas of representation in cerebral cortex. Clapping therefore stimulates the corresponding large areas of brain; and is probably useful in activating, energizing and vitalizing the central nervous system and the central nervous control mechanisms in the brain. The quantitative and qualitative aspects of

clapping; on neuroendocrine, endocrine and metabolic activities; and on various psychosomatic diseases; has to be investigated. It is also logical to guess and hypothesize that clapping could benefit to some extent in cases of depression of varying degrees.

Those involved in physiology of exercise, sports, athletics and gymnastics; and fitness in general; can study the specific advantages of clapping from performance point of view and clapping can be advised as a part of routine workout for the their students and clients!

The investigators and the practitioners in the field of acupressure and/or reflexology can do it similarly in their field.

Rest of us can clap enthusiastically whenever it is feasible and comfortable with great respect and gratitude for the ancestors of mankind and try to search the wisdom hidden within other traditions! This is possible by total blossoming through the practice of NAMASMARAN).

Other early morning activities such as yoga also blossom the practitioners from within; as evinced by the fact that they are immune to depression.

This is a holistic approach!

Having such a wonderful morning; it is good to appreciate that: The way to SUPERJOY VIZ. Total Stress Management (Holistic Health, SUPERLIVING) requires; two aspects to be handled. First; is you and second is your environment.

Let us consider the first aspect i.e. you.

There are five aspects of your being!

They are, spiritual, intellectual, emotional, instinctual and physical!

It is needless to clarify that these are not watertight compartments and the classification is for the purpose of simplicity in understanding.

So, the Total Stress Management (Holistic Health Promotion) involves nurturing these five aspects of your personality!

Spiritual health!

When you work with patients requiring critical care, you are facing agonies, anxiety, fear, worry and restlessness. You require tremendous spiritual strength in such situations. I am sure you do not lack spiritual strength. But one simple way to nurture or further develop spiritual aspect is imbibing the concept of unconditional acceptance, love and respect for yourself. This helps you to explore the SOURCE OF LIFE i.e. SPIRITUAL POWER WITHIN YOU. Invoking this power within you is also called as exploring the healer within you.

Therefore learn to ACCEPT, LOVE AND RESPECT, yourselves, unconditionally. This is possible by two means. One is through conscious efforts and the other is through the traditional practice of NAMASMARAN i.e. remembering the name of God or your Guru.

Namasmaran is a simple way of growing from within. However it is ironical that since it is simple and inexpensive people [including me] find it most difficult to practice it! It appears too simple and hence incapable of nurturing us spiritually! But I feel that spiritual growth can really be possible through Namasmaran and it can increase the healing power within you.

How to assess your spiritual health?

There are few criteria by which you can assess your spiritual health and develop it further.

One criterion is the perspective of global welfare. You begin to think and automatically wish the best for one and all! This in itself strengthens you.

Another criterion is fearlessness. It is true that through practice and experience most of you grow fearless even in otherwise dreadful situations. But fearlessness resulting from spiritual growth is nondecremental i.e. without any decline and also, it is devoid of callousness!

Another criterion is your talk.

One of the hallmarks of spiritual growth is revitalizing words. Your words become naturally empowering. You do not have to cultivate or artificially make them so!

One more criterion is your look. Your facial expression and body language naturally reflect affection and care. Your mere presence and your touch begin to heal your patient. In other words empowering happiness begins to emanate through every aspect of your existence.

It must be appreciated that depression and melancholy are infectious. Pain and misery can also be infectious. They can erode you without you being aware of it. Hence you require this power within you to help yourself and everyone around [patients, their relatives, other patients, your colleagues and even the doctors] to overcome stress!

Spiritual growth is additionally important because it gradually reduces two most important causes of stress viz. pettiness and superficiality. Pettiness and superficiality create unending dilemmas, which can really harm you. Hence yet another criterion of spiritual health is broad mindedness and profoundness evident in not getting disturbed by trivial matters!

For the spiritual growth or spiritual health or for exploring the healer within you, AUTOSUGGESTIONS can also help. But thoughtless autosuggestions should be avoided; as you may get trapped in your own petty or even mean ideas.

Following autosuggestions are based on profound philosophical insight. They are of great value.

A] I shall not get angry or feel sad today because it is about past which has gone by.

B] I shall not worry or get restless because it about future which may not come.

C] I shall thank the nature or God for the bounties, because they are many times concealed and not apparent.

D] I shall respect everyone, because global unity is an objective reality and God is present in every one.

E] I shall do my duty honestly because honesty means exploring the universally beneficial element in my work and that would prevent dragging of mind from getting distracted towards fallacious and illusive glamour present elsewhere.

You must be familiar with different prayers, hymns, bhajan, kirtan, pooja, dancing meditation, laughing meditation and many other forms of worship. You may practice one or more of them as per your choice, liking, inclination or faith.

As youngsters, we often faced a question: why should we pray before every action!

In the course of time it becomes clear, that prayer is (and should be) a means of catalyzing the culmination of every work in ecstatic completion and culmination of the work in complete satisfaction of global welfare.

Let us see the essence of the prayer of Ganesh!

SHRI GANESHAAYA NAMAH I offer my salutations to Shri Ganesh.

I offer my prayers to Lord Shri Ganesh, who is the God of self realization.

The meaning of the expression “God of realization” is very interesting and profound. In the nature there are various divine ‘powers’ or ‘energies’ and express or manifest themselves in different forms. Lord Ganesh is the source of the experience of enlightenment i.e. cosmic oneness i.e. oneness with the dynamic evolving essence of the inner and outer environment!

It is therefore customary and appropriate to pray Lord Ganesh before starting any work.

Since the realization of truth is the prerequisite to accurate vision, decision, commensurate desire and intention, conviction and strength and thence accurate action, it is appropriate to pray Lord Ganesh before starting any work. These prayers enliven us with HOLISTIC HEALTH or SWADHARMA. (The meaning of SWADHARMA is explained in another article).

Hence it is said: VAKRATUNDA MAHAAKAAYA SURYAKOTISAMAPRABHA NIRVIGHNAM KURU ME DEVA SARVAKARYESHU SARVADAA Which means O Lord Ganesh with beautifully twisted trunk and gigantic body; you are bright like billions of suns. Please endow me with success i.e.

global welfare and complete satisfaction in every work of mine and make it devoid of deficiency and defeat.

Let us understand another world famous prayer for the welfare of universe SARVETRAH SUKHINAH SANTU SARVE SANTU NIRAMAYAH SARVE BHADRANI PASHYANTU MA KASCHIT DUKKHAMAPNUYAT Grossly speaking this means: Let everybody be happy Let everybody be pure at heart Let everybody see (experience) divinity Let everybody be free from sorrow.

One of the questions that often disturbs us is; “what is the sense in praying for the welfare of all, when it is an impossible proposition?”

Is it not true that it is impossible for everyone to be happy? Why should we pray for such unrealistic goal?

Is this ever possible?

Can all; around 7000 million people of world; be happy, pure, divine and free from sorrow?

Is this possible in view of innumerable varieties of psychological and physiological variations, diseases, handicaps; besides political, economic, cultural and other variations?

Is this possible (even if all 7000 million human beings and other living beings are emancipated) if we consider the millions of human beings and other living beings being born a new; every second?

What about the other living beings such as animals and plants, which are often brutally killed and eaten or used for leather, fur, teeth, blood, bile etc, or exploited in other ways?

Similarly is it really ever possible to have unconditioned love, equality, nonviolence etc, in view of our different, variable and varying personalities, constitutions and tendencies (e.g. cheating, exploitative, criminal)?

The answer to this question is: In view of the nature of NATURE; we cannot predict the future of the universe in terms of detailed characteristics. It is not desirable also (because it is unnatural, absurd and arbitrary) to plan and/or predict a detailed protocol/blue print for the whole universe (or even an individual); and expect it or try to impose it coercively!

But; the prayer and the concepts are meant for individual blossoming and transformation; from TAMOGUNA and RAJOGUNA to SATVAGUNA to GUNANATEETAVASTHA i.e.

from the state of baddha to mumukshu to sadhak to siddha. The siddha state is the state of eternal, blissful, omnipotent, omniscient, omnipresent being, which is called AMRUTANUBHAVA.

The prayer and its effects (in terms of attainment of AMRUTANUBHAVA) continue through ages; to serve the ever renewing life everywhere and in all forms!

This is why Geeta preaches; connecting with TRUTH (i.e.

AMRUTANUBHAVA) without any expectation. It also assures that manifestation of this phenomenon of AMRUTANUBHAVA would continue to recur, from time to time.

This perfectly concurs with the eternally valid enlightened wisdom in the apparently simple preaching of NAMASMARAN for the sake of only NAMASMARAN; by Shri Gondavlekar Maharaj from Gondavle in India.

Many of us may have strong objection to prayers. They may feel that such praying is an indication of weakness, diffidence and dependence. According to some; this can be even paranoid behavior.

Even as I have no intention to change this point of view [as that can happen only through one’s experience and not by mere explanations], it is still thought appropriate to give explanation which may prove helpful to the concerned ones. However it is not expected that the reader agrees with whatever is written. It is always a healthy thing to read, think over and verify the contents rather than accepting them blindly; without scrutiny and verification.

But it is also equally healthy not to discard anything blindly without due consideration and efforts for verification or individual experience!

These prayers are meant for getting strength from the infinite cosmic powers, of which we are manifestations or extensions. The cosmic ‘energies’, gods and goddesses can be compared to the powerhouses and we can be compared with the electric bulbs, which are the extensions of the electricity from the powerhouses.

In case there are blocks in the wiring, then the bulbs will not illumine adequately. In such case the only way to illumine the bulb would be to remove the blocks and facilitate free flow of electricity.

In case of human beings ‘blocks’ develop due to natural development of ego, pettiness and superficial values. These ‘blocks’ can be effectively removed by the prayers and also by chanting or remembering the name of God and connecting ourselves with the source of empowerment of the consciousness and the universe.

We can take another example. We are leaves of a life tree. Because of ego we tend to identify ourselves as isolated, alienated, disconnected, discrete, disjointed ‘leaves’! This makes us weak, petty, arrogant, diffident, cynical, depressed and frustrated. Prayers are like reestablishing the link with roots of the tree of which we are the leaves!

SARASWATI PRAYER Shulkaam brahmavichaarasaaraparamam aadyam jagadvyaapineem Veenapustakadhaarineem abhayadaam jadyandhakaarapahaam Haste sphaatikamalikaam vidadhateem padmaasanesansthitaam Vande taam parameshvareem bhagavateem buddhipradaam shaaradaam

Which means Oh enlightening Shaarada goddess, who is fair complexioned & means full of SATVAGUNA [conscientiousness], the essence of the knowledge of self realization, the source of energies encompassing the whole universe, holding the VEENA and book, destroyer of darkness of ignorance and thereby making us fearless, holding the rosary of SPHATIK beads, sitting on lotus I prostrate in front of you and offer my salutations to you.

Prayer of guru GURURBRAHMAA GURURVISHNU GURURDEVO MAHESHVARAA GURUH SAKSHAAT PARABRAHMA TASMAI SHRI GURUVE NAMAH GURU is a cosmic principle BRAHMAN or the origin of the universe which embodies all the qualities of the three deities BRAHMA, VISHNU and MAHESH representing three GUNAS viz.

SATVA, RAJA and TAMA. SATVA is nothing else but crystal clear conscience governed perceptions, feelings and actions.

RAJA is ego driven perceptions, feelings and actions and TAMA means ignorance driven perceptions, feelings and actions.

GURU principle manifests through either human body, scriptures, through dreams and even through various manifestations in the nature! The guru principle is said to embody three deities or three gunas because a loving guru takes us beyond the three gunas viz.

SATVA, RAJA and TAMA

because guru takes us from the ignorance to knowledge.

Prayer by the great Bhakta Pralhad PRAYENA DEVA MUNAYAH SWAVIMUKTIKAMA MAUNAM CHARANTI VIJANENA PARARTHA NISHTHA NAITANVIHAYA KRUPANAN SWAVIMUKTI EKO NANYAM TADASYA SHARANAM BHRAMATONUPASHYE

Oh Lord, in general, most of the great saints, sages, yogis and rishis renounce the world, live in seclusion and observe silence in search of salvation/liberation for themselves.

Since you are the only savior for my billions of brothers and since they can not get salvation from anywhere else [in case I do not seek it from you for them], I do not want to be a mean person to seek liberation for myself alone.

So says the great Pralhada as is articulated in SHRIMAT BHAGAVATAM. This is especially important in view of the fact that though stress [and hence conceptual stress also] is a universal phenomenon, it is not understood by all! Only a few fortunate ones would be able to understand and manage it. It is their privilege and DHARMA to

help others in managing stress. In this regard it is interesting to note that in these days neither individual liberation nor individual stress management are possible! They are intricately and inseparably bound with the liberation and stress management of billions others!

Bhagiratha [who is said to have brought the river Ganga from heaven to the earth] and Prometheus [who is said to have stolen fire from the gods] to save the mankind and many others have set examples for us to follow.

Now let us understand the role of intelligence in spiritual health by an example.

Imagine a swimming pool, with a facility of a nice diving board.

Imagine beautiful steps to reach that diving board. Imagine that you cannot swim unless you dive!

Now, swimming in the pool after diving wonderfully and enjoying it is like enjoying spiritual health. The steps to reach that diving board are like rationality or intelligence.

Those of us who do not climb the steps obviously cannot swim.

Irrationality and blind belief are hurdles in acquiring spiritual health.

Similarly those who climb the steps and reach the diving board, but do not jump from it can also not swim. They get imprisoned in their own intellectual framework. They do not realize its limitations. They are blind to millions of possibilities, which are beyond the range their own intelligence. Such intellectual imprisonment also is a hurdle in acquiring spiritual health.

Climbing the steps, reaching the diving board and jumping from it [getting freed from the enslaving shackles of one’s own paradigms and intellectual frames] help one to be spiritually healthier.

Intellectual health Now it must be clear to you how all the other aspects of your personality would begin to get nurtured by sound spiritual growth.

Spiritual empowerment is like sap of life. Through your crystal clear inner core spring; the globally beneficial thoughts and plans!

For a moment I may sound too theoretical, hypothetical or even impractical or dreamy.

But as you actually blossom more and more from within, you would realize the limitless dimensions of your intellectual and creative potentials. You increasingly appreciate with clarity the role you can play in your own way in global welfare. This consciousness is the fountainhead of intellectual health!

It creates the intellectual zest and dynamism intrinsic to intellectual health. Then you stop undermining yourself in spite of knowing that the world is so vast.

Now you would start getting involved and interested in your job to a much greater extent. You get much more motivated to study the intricacies of your job. You expertise and efficiency starts multiplying. In the midst of humility; you get bolder and inquisitive.

Even though asking questions is a royal way to intellectual health the reading books and literature pertinent to Total Stress Management (available for free download on www.superlivng.net) is extremely important and absolutely essential!

Your intellectual empowerment engenders delegation of increasingly important tasks to you by your superiors. This process automatically makes you confident, and smart.

Because of your knowledge; every one begins to need you, love you, admire you honestly and also respect you. Since you are

knowledgeable, you no more resent questions of your juniors and your patients. You no more resent questions from patients’ relatives.

This is how the whole working atmosphere gets filled with buoyancy, enthusiasm and above all; cordiality.

However intellectual health can be further buttressed and blossomed by specifically conquering the high tech life style, “one up man” ship, knowledge of diseases such as cancer, diabetes, hypertension, ischemic heart diseases etc., information mania etc, which all increase stress.

1. Adopt high tech life style with due sense of proportion and with respect to the comfort it would give you.

2. One up man ship or competition should be adopted for achieving excellence. If there are petty pursuits, then they can ruin your happiness easily.

3. Knowledge of diseases can produce deep impact on mind and lead to neuroses and phobias. These phobias can spoil the life completely.

Therefore it is essential to “ride” over the knowledge! Here spiritual health can really help you as negative thoughts are effectively overcome by spiritual bliss, (though it is not easy!). Secondly you have to learn to appreciate that every thing we read or know, is not complete in itself. Even if the information about the diseases is correct the human spirit is invincible and is “more correct”! Hence do not get bogged down and stressed by threatening information about the diseases published, broadcasted or telecasted; whether in scientific journals, text books or in media.

Dealing with information explosion properly, makes you humble and realistic also!

This is well illustrated in the anecdote of Mahatma Gandhi’s three monkeys.

After one reads or hears about these three monkeys, one tends to ask, “Why should I not hear, see or talk bad if I really am convinced about it? Does not it amount to being a hypocrite?”

The answer is simple but very useful in acquiring intellectual health!

What we hear and interpret is a function of limited range of hearing and seeing and limitations of the processing of that information based on past experiences, in our brain. Hence to feel that it is the truth and declare it amounts to being unrealistic and arrogant. It is fallacious. Therefore we should and if at all; humbly state as “our impressions” and not claim it to be absolute truth.

Understanding this scheme gives you the knowledge of perceptive [intellectual] error that leads to stress and its correction.

Intellectual health manifests in globally beneficial perspective, policies, plans and actions in your field, which would blossom not ny the patients, but everyone involved in healthcare; directly or indirectly!

Emotional health Everyone knows the different positive and negative emotions. It is very easy to say that we should overcome fear, anger, hatred, depression, jealousy etc. It is also very easy to advocate positive emotions such as peace, happiness, love and so on.

But the important difficulty is how to actually be able to do it?

Human brain itself is such that those parts involved in emotions are hardly under the control of the parts instrumental in thoughts!

Moreover there is no clarity about parts of brain [if any] related to spiritual growth. Hence even as spiritual health and intellectual health can substantially ward off many emotional disturbances, most emotions do not always follow the suit of spiritual and intellectual processes. They have good deal of autonomy and volatility. Hence additional specific measures have to be taken to nurture emotional health.

We have to understand here that emotional health depends largely on soundness of our limbic system and autonomic nervous system, though it is influenced to a certain extent by central nervous and hormonal activities.

Now what is the practical relevance of these facts?

The relevance is that we can practice following pranayamas to tone up these parts and acquire high degree of emotional health!

KAPALBHATI KAPAL means forehead and BHATI means light or brightness.

You are supposed to do active and moderately forceful abdominal expiration and you are supposed let the inspiration take place passively. Do it rhythmically but not jerkily. Count the strokes of expiration. Practice about twenty strokes initially and gradually increase the number up to five hundreds to one thousand in comfortable manner.

Do not practice after eating food.

Do not practice if you have wound [e.g. surgery], hernia, hydrocele, or any inflammatory condition of your abdomen.

Do not practice in pregnancy.

Initially you may find it little difficult, but a few days of practice would make you comfortable.

I would not like to make any tall claims. But you may find out for yourself whether you lose weight, feel energetic, feel buoyant, feel younger or no. In addition find out whether you have stopped palpitating in minor adversities or imaginary fears. Verify whether unwanted perspiration stops or not. Find out whether you get any benefits on your lipid profile or blood sugar. Emotional health has clear cut positive impact on your instinctual and physical health.

This can be called the byproduct of the emotional health!

There is scientific explanation for the mechanisms underlying these and many other benefits, for the details of which, you can refer to my books available for free download on www.superliving.net, but we need not go in the details here.

BHASTRIKA The meaning of the BHASTRIKA is bellows.

You are supposed to breathe in and out forcefully mimicking the action of bellows. The rhythm of the bellows is necessary but it is important to avoid jerk.

Do not practice at least five after food.

Do not practice in case of hernia, hydrocele, wound or inflammation of any nature in thorax or abdomen.

Do not practice in pregnancy.

KAPALBHATI AND BHASTRIKA if practiced cautiously may help in early stages of certain malignancies.

UJJAYI UJJAYI means victory.

Breathe out slowly, forcefully and fully. Now partially contract your larynx i.e. the region of voice box and breathe in with a high pitch in-blowing sound.

There are no precautions and restrictions for UJJAYI except presence of lesion in respiratory pathway itself.

BHRAMARI BHRAMARI means related to BRAMAR, which means the familiar insect sucking honey from flowers making typical humming sound while flying. Since you produce similar sound in this pranayama it is called BHRMARI. Hold your index fingers on forehead, middle and ring fingers on the eyes and little fingers below the eyes and thumbs pressing on ears and breathe in maximally without jerk, and then breathe out slowly through voice box and nasopharynx producing humming sound

through out your expiration. The vibrations produced from within have healing and revitalizing effect on everything within the head!

ANULOM VILOM Breathe in through one nostril and breathe out through the opposite nostril. Now breathe in by the opposite nostril and breathe out through the original nostril.

This is one cycle. You can repeat this ten to twenty times as per your convenience.

Do not give jerks. Do not practice after food for at least three hours.

Later three pranayamas can be practiced in pregnancy or any other condition of the abdomen or thorax. You can practice them in sitting or any other position.

In this pranayama, since holding of breath is not advocated you can practice it even when you are traveling.

Please practice and verify whether these techniques make emotional health sound with several additional benefits on you physical health.

We have to pay attention to our instinctual health and physical health for overcoming unpleasant sensations and consequent emotional disturbances (e.g. nagging, irritating, nauseating, disgusting sensations arising from within our stomach, duodenum, ileum, ascending, sigmoid and descending colon, rectum, anal canal, urinary bladder, uterus, ovaries, muscles, fascia, tendons, ligaments, joints, blood vessels, pregnancy, delivery, lactation, menstruation, menopause etc.)

Few simple tips to which, you can add many more according to your experience can contribute to your emotional health even though they are most not essential.

You must sleep well or else you get more irritable. Banana, nutmeg, sahnkhapushpi, brahmi, head massage etc. are useful in getting sound sleep. Please; as far as possible; avoid sleeping pills.

Take adequate rest as other fatigue makes you depressed, withdrawn and negative.

Observe cleanliness as unclean habits due a variety of reasons can cause allergies, infections, psoriasis, lichen planus and other nagging skin disorders. They can really disturb you peace and make you miserable.

Use well fitting, comfortable and suitable clothes as bad clothing can create difficulty your movements. It can spoil your body image and self-esteem. Ill-fitting clothes distract your attention and reduce your efficiency. Make use of natural perfumes and pleasant colors to brighten up the atmosphere and make it cheerful. Ornaments and cosmetics too may have a “cosmetic� role in acquiring sound emotional health!

Try to practice following few points and see if you start feeling better. My experience tells so.

1] You can charge the atmosphere by merely greeting the people properly and giving them suitable gifts. For that you have to accept them unconditionally, love and respect them. Pay attention to them and their ailments with total focus. Such bond actually revitalizes you. When you see the feelings of gratitude and solace, your emotional health begins to improve.

2] Everyone needs your love. They do not appreciate condemnation, criticism and value judgment.

3] Appreciate people. Always complement by words such THANKKS and GOOD etc. You get appreciation if you give!

4] Apologize profusely and naturally for even so called small mistakes and errors.

5] Always say you agree during your dialogue even if you do not. In the course of well begun dialogue you can convince your point.

6] Spare time for certain hobbies, such as music, knitting, painting etc. so that there is no monotony and you can pleasure of the variety!

7] Find out the degree of pleasure from its intensity, its duration and its impact on the society. This certainly helps you to decide what is more important than the other. This is called PRIORITIZATION. Once a thought or a feeling or an action is judged as the most important objective it becomes easy to ASSERT yourself.

After you ASSERT just recollect the moments of ecstasy of maximum intensity, duration and that simultaneously benefited others.

Relive ASSERTION and CONSOLIDATE your priorities. This is POSITIVE REINFORCEMENT. Now recall the thoughts, feelings and actions that gave you maximum sadness lasting for maximum duration and hurting or inflicting others. This would help you to avoid the same on priority basis and is called NEGATIVE REINFORCEMENT. When you regularly practice positive and negative reinforcement the WELLNESS CYCLE begins. Wellness cycle means increased experience of active peace, intellectual sharpness, happiness, healthy instincts and satisfactory physical activities. WELLNESS CYCLE destroys the deleterious effects of vicious cycle or distress cycle.

Instinctual health Spiritual, intellectual and emotional health forms the basis of instinctual health. But you can be benefited more from the following adjuvant measures as well!

Biologically speaking, we the humans also inherit the instincts, which are in mammals and birds.

These instincts are integral to life and largely related to neurohormone and hormone secretion and metabolic activities. Hence if instincts are not satisfied the stress produced is tremendous and far more dangerous than mere emotional stress and hence you have to overcome it “instinctual stress� to acquire instinctual health!

1] Survival Survival is the most basic instinct. With technology survival has become easier. But with cut throat competition, increase in crimes, frauds, irregularities and corruption, simple person are getting increasingly insecure. The advertisements of life insurance, health products, medicines etc exaggerate the dangers and increase the insecurity even further. The result is increase in suicides and murders. It is important to be spiritually, intellectually and emotionally strong by learning, teaching and publicizing the Total Stress Management for conquering the fear of survival and thereby acquire instinctual health.

2] Hunger and thirst They are important for survival. We call them instincts because they are extremely strong drives determining the behavior. If they are not satisfied they can unleash violence of unimaginable magnitude.

Secondly eating and drinking behavior has tremendous influence on your total health!

a] Do not fall prey to the aggressive advertising campaigns. Use your own discretion and common sense. b] As far as possible eat home made food, c] Avoid excessive consumption of any one type of food such as ice creams, chocolates, deep fried foods etc.

Do not drink excessive soft drinks, beer or hard liquor. d] Include wheat, patni, nachani, bajara, jawar, corn and also neem, karela, bel, Amala, ginger, pudina, cocum, tulsi, jamun, cow milk, butter milk, green leafy vegetables, salads, seasonal fruits, methi sprouts, alfalfa [lucern] sprouts and different oils in your diet. Let there be variation and moderation.

The quality of food depends on the character of those who reap, provide, cook, and serve food and also the place where it is cooked.

Feast is an expression of giving or receiving food that may quench hunger and thirst and satisfy taste buds, besides giving pleasure of socialization, entertainment and/or emotional gratification. But it does not serve the purpose of self realization and self expression i.e. individual and universal blossoming!

Giving or receiving feasts, which constitute providing food or receiving food are dragging forces, which shackle us in needs, dependence, meekness, and/or feeling of arrogance and pride that craves for praise and flattery!

The parties elude and later degrade us in similar ways; by forcing us into world of infatuations of false romance, money, glamour, glitter, power (which are invariably followed by crippling and frustrating old age and pathetic, pitiable and miserable end).

The feasts and parties have their limitations and/or adverse effects.

Actually; the purpose of everything we do in life is; total fulfillment of life i.e. simultaneous blossoming of an individual and the universe. This becomes possible through serving and receiving prasad!

When an individual spends his life in the process of self realization and self expression; he becomes one with the core of universe and catalyzes the same process throughout his life and even after leaving his body; in millions of others. The process of self realization and self expression thus continues through centuries.

The place where the particular saint or yogi spends his life becomes a place of pilgrimage. The pilgrims get empowered in the process of self realization and self expression by going to these places and especially by eating the prasad in that place!

This is because; the prasad in these places is the food that is cooked to offer the particular saint or yogi (i.e. the cosmic consciousness or the universally benevolent force). Such food is in a way; charged with the power that catalyzes the process of self realization and self expression i.e. individual and universal blossoming!

We find in India (Bharat); thousands of places of pilgrimage; where individuals referred to as saints, yogis, rishis, maharishis, mahatmas etc have spent their lives in the process of self realization and self expression. These places of pilgrimage have one feature in common viz. the distribution prasad at subsidized price or free of cost.

Thousands of people consider themselves fortunate and privileged in participation of making such prasad available to pilgrims and eating the prasad! Thus thousands of people participate in various

activities involved in distribution of prasad such as funding, cleaning, cooking, serving and also cleaning the vessels!

The serving or eating prasad is a simple way of channelizing our life towards total fulfillment, like the pumping of water to the precisely intended destination!

Sexual instinct Odd hours of working, excessive time consumed in commuting, lack of sleep, lack of security etc. can adversely affect the sexual drive and capacity. Frigidity, impotence and such many problems can arise and spoil your life completely.

It is not possible to discuss every problem in detail, but I would request you to kindly pay serious attention towards your and your partner’s sexual satisfaction (You may refer my books and articles on sexology available free download on my website www.superliving.net).

Herd instinct Herd requirement is instinct to live together. The animals habituated or rather biologically bonded with instinct to form herd, go haywire if they are removed from the herd or lost from the herd. Keep yourself in good company. What is good company? Good company is one that reminds and reorients you to your inner power, magnanimity, divinity and vitality, and never drags you to pettiness and superficiality!

Habitat Habitat in simple words means the over all the atmosphere to which the animals deeply attached. We should try to relive our childhood conditions and keep our roots alive. They nurture us.

Defecation

Polished cereals, white bread, eggs and other food stuffs, which do not contain fiber, tend to reduce the contractility of gastrointestinal tract and may cause constipation. Sedentary habits further aggravate the situation.

So use more fiber in diet by using green leafy vegetables and salads.

Take suitable exercise regularly.

Movement It is proved by experiments on laboratory animals, that the restriction on movements causes tremendous stress. Sedentary individuals suffer from hypokinetic stress. You can overcome such stress and acquire instinctual health by walking, jogging, trekking etc. Practice frequent stroll and change positions frequently.

Physical health What is physical health? Apparently the answer is very very simple.

But Strength, endurance, flexibility, agility, good body proportions, good biochemical blood profile, normal working all parts of body, reserve strength are all important indicators of physical health.

From holistic point of view, not merely the condition of your body, but the actions of your body; indicate physical health. So in short what does your brain do as part of your body? What do your eyes see or read? What are ears listening to? What are your hands engaged? So it is necessary to ask such questions about every part of body so that you get a clear idea about your physical health.

Let us note some tips for excellent physical health.

1] Drink lot of water in morning. You may choose to drink warm water if you have tendency for constipation.

IMPORTANCE OF WATER In Total Stress Management, we often have to deal with apparently unrelated topics such as this!

Superficially looking; it appears that stress has nothing to do with water. But actually stress and water are very much interrelated and they interact on each other! According to some authorities; the stress (which is often not noticed); causes subconscious deficiency of water; called dehydration (which also is not noticed); and this dehydration leads to bad effects (one of which is stress)!

This underlines the importance of drinking water; especially in morning!

But apart from this; water is involved in many activities of body as is explained and hence plays; significant; though indirect role in Total Stress Management as well; though this is NOT described adequately; in the textbooks of mainstream medical curriculums.

Let us see how water is involved in various vital activities in the body.

Right in the beginning; we must know that about 66 % of the body weight (about 70 kg) is constituted by water. Out of this 66 % i.e. about 42 liters, about 66 % i.e. about 28 liters is in the cells called intracellular; and about 34 % i.e. about 14 liters is outside the cells called extra cellular fluid. The reason we call it fluid; is because it contains many substances in it.

It is in the water that various chemical reactions take place; so as to generate energy; and also to build different body tissues, from the nutrients consumed. Thus water is extremely important as medium for thousands of reactions taking place in body essential homeostasis and health.

Water is essential for the formation saliva; and gives us amongst other things; the ability to taste. Formation of saliva would be

tremendously compromised if there is inadequate availability of water. It is common experience that drying of mouth is associated with sensation of thirst as well as speechlessness; besides developing bad odor to breath [halitosis], oral infections and caries of teeth.

Water is required for the formation of gastric, pancreatic, intestinal, bile juices and many secretions; such as tears, aqueous humor, cerebrospinal fluid, mucus and sweat.

Water is required amongst other things for temperature regulation through formation of sweat.

It is by getting dissolved in water that the nutrients can reach to different parts of body.

The water is also required for dissolving and carrying away the waste material from the body cells; and for removal of waste products through the rectum and urinary bladder. The dry and hard feces can be extremely painful and harmful and dry urine [oligouria, anuria] can be fatal. This probably does not require further elaboration as most of us have experienced the burning micturition and dry feces during fever and/or due to even mild deficiency of water due to one reason or another.

But in addition; water is also required for removal of toxic gases like CO2 by forming [CO2 + H2O = H2CO3 = HCO3- + H+] NaHCO3.

In fact, it is required for dissolving, neutralizing and detoxifying several substances from all the body cells as well as specialized cells like those of liver. It is worth noting that sometimes we develop allergy to some substances including some drugs, when drinking large quantities of water is found to be beneficial, by diluting and washing away the allergens.

It is also important to note that many of those who get head ache due to hangover resulting from alcohol; can get relief by drinking water. This is because; lot of water is consumed for metabolism of alcohol causing varying degrees of dehydration.

It is interesting to note that the gastrointestinal tract is nothing else but the internalized skin! It is therefore natural that this tract has lot of sensory receptors; in as much as; it has various glands and muscles. Therefore apart from everything else, mentioned above, the first thing that happens after we drink water is that we feel fresh; due to stimulation of these sensory receptors!

Water drinking is refreshing like internal bath with all the advantages described above.

Water stimulates movements of the stomach, intestine, small intestine etc. as a result of which there is facilitation of movement of feces towards the anus; useful in relieving constipation; in morning.

Drinking of water can be beneficially used for many of those; who wish to control habits such as tea, coffee or tobacco, alcohol etc.

Since water has the paramount quenching effect; it does allay the anxiety and restlessness which is developed because of the abstinence of these substances and helps overcome these habits [though other measures may also be required depending on the severity of habituation and addiction; in an individual case].

In view of all the above, the custom of drinking water in morning USHAHPANA (Ushaa means the time before the sunrise and paana means to drink); is very beneficial.

Water is life giving. Hence water itself is called JEEVANA (life).

It is very interesting to note that in India there is a custom of offering jaggery and water to the visitors. Water is served right in the beginning even in restaurants. The Hindu Brahmins used to

practice a ritual called SANDYA that included drinking of water in bits called ACHAMANA. It is worth studying the specific and distinctive effects of drinking water periodically in this manner i.e. in bits; other than drinking water as is practiced presently.

We can also study the detailed effects of washing face, washing eyes, gargling, wiping body, washing feet, washing anus after defecation; and taking bath with warm or cold water! It is also worth studying; if water consumption can be useful in cases of borderline changes in acidity and alkalinity of blood; and if so; to what extent.

Such massive involvement of water in vital activities of body underlines the direct role of water in homeostasis and indirect but significant role of water; in Total Stress Management, which includes drinking water coupled with NAMASMARAN (remembering our true self); in morning; immediately after getting up.

AVOID ICE COLD WATER It is said that drinking ice cold water can contribute to joint pains by virtue of increasing what is called VATA and KAFA principles in body in a variable manner depending upon one's constitution.

KAFA principle is a tendency to be heavy, aggregated, solidified, gravitated etc. and its aggravation manifests into diarrhea, increase in urine, dullness, stiffness, expectoration [sputum] formation, running of nose, lack of appetite and indigestion etc. VATA principle if aggravated; causes asthmatic problems, constipation, joint pain, neural problems etc.

Whether ice cold water as such can reduce acidity or not, is not clear. But it seems likely that it can reduce the secretions of the surface with which it comes in contact.

It is thought by some that drinking ice cold water can reduce the dissolution of ingested food particles and thus lead to: a. Reduction in digestion. b. Absorption of partly or completely undigested material [probably akin to what is called AAMA in Ayurveda], which may be responsible for allergy, joint pains and other harmful effects of what is called AAMA in Ayurveda.

Whether drinking of ice cold water can cause "cold pressor effect" i.e. increase in sympathetic nervous stimulation and increase in blood pressure, is not clear.

But cold as such is known to have "cold pressor effect" i.e. increased sympathetic activation and blood pressure.

But, one thing is certain. Avoiding ice cold water has no bad effects at all! It is absolutely safe to drink water of room temperature.

AVOIDING ICE COLD WATER is a measure of TOTAL STRESS MANAGEMENT to conquer the STRESS resulting from erratic perspective, policies, planning, programs, hype, vogue or fashion of installing ice coolers in every establishment; endangering the health of billions, increasing the consumption of electricity; and killing the health promoting home industry of pot making.

2] Splash your eyes with cold water at least twenty times each.

3] Drink a cupful of herbal juice. Herbal juice usually contains neem, harada, karela, pudina, amala, tulsi, adrak and rock salt for taste.

The advantages are many. You have to experience them.

4] Massage your gums, palates, and rest of the parts of your mouth.

This has several advantages; including; the stimulation of oral mucosa, increase in blood supply, washing away of infections, stimulation of salivary glands, improvement in oral hygiene, stimulation of corresponding brain parts and thus adding to heightening of mental and intellectual capacity.

Use ayurvedic tooth paste or powder for brushing; as that can potentially help health of teeth and gums.

ORAL HEALTH AND HYGIENCE Oral hygiene is well known but its practice and advantages can be improved if it is conceptualized from physiological point of view.

Hence some well experienced steps are given to improve oral hygiene.  Oral hygiene is not merely meant for dental health. If practiced in a way given below it can improve health of brain, salivary glands, sinuses, taste buds, gums and teeth.  After getting up in morning gargle mouth with plain water or slightly salted water. Salt makes it antimicrobial. Rub the palate with thumb. This may appear clumsy. But rubbing of the whole palate stimulates the undersurface and floors of the sinuses and presumably helps improve the circulation in the sinuses and prevent congestion and stagnation of blood; and infection. It can aid in cure of infection; because mere antibiotics may not be able to penetrate (even if they are powerful); the sites of infection.

 Rub your upper gums from inside and outside with either your thumb or fingers. This would be useful to improve the blood supply to your upper gums and upper teeth. Rub the inner and outer aspects of your lower gums also. This would improve the circulation of lower gums and lower teeth.  Rubbing of inner and outer aspects of upper and lower gums can improve the health of salivary ducts and their openings from parotid and submandibular and sublingual glands.  Rub the undersurface of your tongue. This will improve the health of sublingual salivary ducts and their openings.  Rub the upper surface of your tongue. This would improve the health of taste buds and taste receptors.  Oral cavity, oral structures and tongue have large representation in sensory homunculus (Representation of the body in the brain) and hence rubbing of oral cavity would stimulate these parts of brain.

This is a unique and desirable stimulation not possible by any other means!  Using tooth powders containing ayurvedic herbs have added advantages. Hence you can use Kaat (catechu), Tirfal (tomar seeds), Halad (turmeric), Amala (emblica officinalis), Harada (terminalia chebulia), Neem (azadiracta indica) etc. You may use tooth brush and tooth paste of your choice in addition to the steps described above.

TOOTH PASTE

Tooth paste is a commodity, on which non productive and extremely wasteful squandering of money goes on perennially on the TV and other media. This squandering on commercials or advertisements of various tooth pastes; is not merely useless but in fact a major STRESSOR. These advertisements on TV and print media are irritatingly repetitive and deceptive. They create an entirely and ridiculously false picture of the results of tooth paste. This makes the tooth paste advertisements frightening (by repeated threat of infections and caries) and stressful (because; irrespective of the tooth paste; the dental problems continue).

Many a times we brush teeth only to show that we are “modern, progressive and advanced”!

Knowingly or unknowingly; we harbor the superstition that anything foreign; is superior to anything indigenous! We have been chronically infected with the lowly feeling of being primitive, unscientific; and backward!

Do we have the capacity to see through and overcome every possible kind of misleading hype and exploitative brain washing on media? If we facilitate our own blossoming from within and empower ourselves (through NAMASMARAN); to see, think, feel and act holistically; then we begin to conquer the STRESS of deceit!

Let us resolve not to get brain washed! If we stop eating flesh, we no more infuse our breaths with; and emanate dirty and obnoxious odor termed halitosis, which the “so called modern tooth paste promoters and even users” emanate!

Let us understand firmly and finally; that the use of tooth paste is merely one’s optional choice and the rubbing of teeth, gums and gargling after eating; are mandatory.

Let us use tooth powder and rub our teeth and gums in a prayerful attitude and with self esteem and frequently wash and gargle; our mouth cavity, with pride! We won’t ever get undue dental problems and create nuisance to others through our dirty halitosis!

 In view of psychosomatic influences the Hindu culture has evolved prayers for different physical activities; such as bath, eating, and even maintenance of oral hygiene. Following is a Sanskrit prayer offered to the herbs used in the tooth powder.  AYURBALAM YASHO VARCHAS PRAJA PASHUNWASU NI CHA BRAHMA PRAJNAN CHA MEDHA CHA TVAN NO DEHI VANASPATE  This prayer is a request for long life, physical strength, success, sharp intelligence, good progeny and above all creativity and universal perspective. The details of the meaning can be searched with the help of “Sanskrut into English” dictionary. Prayerful attitude makes every activity sublime and oriented towards holistic health; one's own and global welfare.  There are no clinical trials known to the author, regarding the authenticity of these steps. Hence these steps have to be if at all, followed by one's own choice, and at one's own risk.  One should be careful if there are ulcers, lesions etc., though by using fingers you are safer than while using brush; as you can feel and judge small boils, abscesses etc with fingers, but NOT by any brush! Hence, in such cases; brushing in fact; can be far more damaging than using fingers.

 You need nothing if you want to only rub your oral cavity; but you can use a tooth powder if you aim at additional oral health promotion and hygiene.  The steps described are totally harmless. But; it is better not to believe or disbelieve or vacillate; blindly. It is better to provisionally accept the steps, try out, study; and then develop insight and conviction about their utility or otherwise.

5] Bath should ideally be with cold water. In the evenings warm water is soothing and relaxing. It is rejuvenating. But you can use any water that suits you.

(There are prayers for reciting in morning, during brushing, during bath and before breakfast. You can combine physical and spiritual development).

The concept of bath is more profound than is usually considered by us, to be. The bath in neither a meaningless ritual of blind religious belief; nor it is a physical procedure that merely involves cleaning the body and simply refreshing the mind. We have to appreciate that bath has direct influence on all the activities; of all the cells of the body; through its stimulating effects on the skin and subcutaneous tissues; on the central nervous system, autonomic nervous system, endocrine system, immune system and metabolic activities.

It is true that the details of the effects are not described in the textbooks of physiology as they are not studied; or even thought over; adequately. In addition, there is a tendency amongst researchers to tread a path of traditional sets of experiments based on traditional schools of thought and not even consider; what appeals to reasoning! This is somewhat similar to gradual loss of clinical

acumen and increase in the reliance on the gadgets and the investigations. This has prevented us from studying, investigating, understanding, appreciating and teaching the benefits of bath described in the following shloka.

GUNA DASHAH SNANAPARASYA SADHO ROOPAM CHA TEJAM CHA BALAM CHA SHAUCHAM AYUSHYAM AROGYAM ALOLUPATVAM DUHSWAPNA GHATAHSH CHA TAPAM CHA MEDHA The meaning is Oh gentleman! The bath is beneficial in ten different ways.

It improves physical (morphological and physiological) state of existence. It is to be appreciated that ROOPAM does not mean mere appearance. It includes all the morphology interacting with physiology. This is why ROOPAM and NAMA are some times compared and contrasted. ROOPAM is everything that is identified by all the terminology [NAMA] in the morphology and physiology.

It improves the TEJAM i.e. all the activities that generate energy. In modern parlance this refers to formation of ATP [Adenosine Triphosphate] and CP [Creatine Phosphate], besides the calories which are used to maintain the temperature of the body.

It improves BALAM. BALAM refers to the actual power, endurance and working capacity of an individual [through efficient formation and utilization of ATP and CP].

It imparts SHAUCHAM i.e. purity. SHAUCHAM is not merely physical cleanliness of the skin. Bath stimulates the circulation and

helps wash away all the waste products; likely to be accumulated; in and around the cells present in every nook and corner of the body.

It gives AYUSHYAM i.e. life. AYUSHYAM is defined as PRAANALAKSHANA VAAYUNAA YOGAH, which means availability to; and utilization of oxygenation by; all the parts of the body. This is achieved through stimulation of central and autonomic nervous systems and in turn; stimulation of the respiratory system, cardiovascular system, which are vital in reaching the oxygen to the body cells. But that is not all. It also stimulates the endocrine, immune and metabolic activities. This implies improvement in vitality.

It improves AROGYAM, which is defined as DHAATUSAAMYAM, which means right proportion of everything in body so as to give power, pleasure, profundity, performance, peace and so on; for prolonged time!

It gives ALOLUPATVAM, which means capacity to rise above gravitating, enslaving, degenerating, distorting, depressing, disorganizing, frustrating, and devastating forces in life. This is important in every sphere of life. In fact ALOLUPATVAM refers to the state of mind; which is invincible.

DUSVAPNAGHAATASH means one, which destroys bad dreams or nightmares. Bath can achieve this through achieving a state of alertness by overcoming the unsteady, imbalanced state of mind, which causes day dreams, bad dreams and nightmares.

TAPAH is of three types [Geeta 17.14, 17.15, 17.16] involving roughly speaking body, intellect and emotions. The TAPAH is also further classified [Geeta 17.17, 17.18, 17.19] into divine, mundane, and devilish. TAPAH means coordinated and controlled activity at

an individual level, in the best interest of the universe. This activity viz. TAPAH is made possible, easier and enhanced; by bath. Bath taken thrice a day [TRIKAL SNAANA]; in itself, is a difficult accomplishment and involves all three types of TAPAH! MEDHAA means enlightened intelligence. The bath involves not only physical cleanliness but it shifts the level of consciousness. This is particularly important because with such shift in consciousness, the perceptions, desires, aims and actions become increasingly in accordance with the cosmic consciousness and hence increasingly more accurate.

Prayer of Ganga NAMAAMI GANGE TAVA PAADPANKAJAM SURAASURAIRVANDITADIVYARUPAM BHUKTIN CHA MUKTIN CHA DADAASI NITYAM BHAAAVAANUSAARENA SADAA NARAANAAM This prayer when recited before actual SNAANA (bath) helps in more than one way. It links us with the river Ganga; who has been worshipped by our ancestors and people from most parts of India; and thereby; with our land, our culture, our countrymen and our forefathers. This very prayer has thus tremendous potential to help us get rid of isolated, alienated, lonely existence.

NAMASMARAN makes the bath; conducive to Total Stress Management (holistic health). We can verify the beneficial effects of bath on Basal Metabolic Rate, physical and mental performance, weight control, joint pains, cervical spondylosis, stiffness of back and body; and recovery from diabetes and many other ailments.

6] Exercises:

WALKING One of the major causes of STRESS; is confinement to one place and restriction on mobility. Most of us; especially the shopkeepers, clerks, typists, accountants; and most importantly the students and teachers; in nurseries, kindergarten schools, primary and secondary schools, colleges and universities; are involved in sedentary work.

They suffer from what is called HYPOKINETIC STRESS. Locomotion is an inseparable, inevitable and essential characteristic of most species. But in human beings this characteristic has almost been abandoned and is replaced by mechanization, mechanized motion, automation and automated motion!

Most of the time; we, who live sedentary life; are sitting on ground or in chairs; and our legs are idle, neither supporting nor balancing our body. They either hang from the chairs passively or are resting on the footrest under the table. Sometimes we are merely standing if we work as peons.

This sedentary life style; which is cause of HYPOKINETIC STRESS has led to either development or aggravation of several ailments. It is not necessary to go into the details of these ailments.

But some of them; such as ischemic heart diseases, diabetes mellitus, varicose veins, hernia, low body resistance; are obvious.

ADVANTAGES OF WALKING AS A STRESS BUSTER AND IN HOLISTIC HEALTH PROMOTION Walking is being one with; our “basic biological specie identity�.

Just as locomotion is natural as well as essential for the survival in case of most animals and birds, it is natural for all of us also.

Though it is not essential for survival; in view of availability of sex, food, protection etc. without locomotion; it is essential for the Total Stress Management and Holistic Health.

Walking involves synchronous activation and inhibition of general sensory and general motor neurons in the nervous system and thereby also a variety of muscle groups. This has two major effects.

The prefrontal cortex and limbic system involved in activity of intellect and emotions and characterized by reverberating circuits associated with confusion, dilemmas, diffidence, inertia, indecision, anxiety etc are kept in abeyance. Hence walking alleviates the anxiety. Walking is solacing because of its synchronizing influence on the brain and mind. In addition it has the same beneficial effect of exercise, of producing endorphins and cooling the mind.

Walking is associated with contraction of the lower extremities, which help in returning of the blood from the lower parts to the heart. This prevents development of varicose veins and reduces load on the heart. Since pumping activity of the heart is reduced the possibility of heart failure is reduced.

As a byproduct of improved venous return, the lungs are perfused better and ventilation is not wasted or in other words, oxygenation is improved.

Walking is associated with, associated movement of arms and neck and hence the possibility of degenerative changes in these regions causing spondylosis and frozen shoulder; are reduced.

Gradual and supported walking helps the patients of Parkinsonism, paraplegia, hemiplegia etc to gain confidence (which is vital for early recovery).

Even the senior citizens are benefited in terms of being able to assert their physical stamina.

Walking is useful as form meditation called GAMANA (walking) VIPASYANA (meditation). Those who like to recite the name of God

(NAMSMARAN) or those like to recite prayers can do so while walking.

By practice; is possible to synchronize NAMSMARAN, with footsteps, which can be made synchronous with inhalation and exhalation; and the relaxation and contraction of abdominal muscles.

Walking nullifies (or at least reduces it; as in children not mere walking is not sufficient; but running, jumping etc are required); HYPOKINETIC STRESS; produced because of immobility. This is especially true in cities where we have to spend in our life in “matchbox prisons�; but also true in all the sedentary population and proved to cause hundreds of variety of damaging i. e. injurious effects on the body.

Walking gives us the opportunity to breathe at least some fresh air; which is so rare in cities like Mumbai, Pune, Calcutta, Delhi etc.

While walking we get breeze which is important from the VIHAR point of view in Ayurveda and giving the body air element from the point of view of naturopathy. In fact, walking provides, TEJA [sun], VAYU [air] and AKASH [space] and thus fulfilling naturopathic requirements excepting mud and water.

From allopathic point of view; air, sun and space (by providing contrast) stimulate; millions of receptors on the skin and also inside the body (as the circulation inside; also increases) and cause overall rejuvenation of the nervous system and thereby other systems including circulatory and respiratory systems.

Like any other exercise is associated with increase in circulation, respiration, sweating and excretion of toxins and thus it helps the kidney by reducing load over it.

Walking is important for healthy sweating. Sweat is antiseptic and protects the skin from bacteria. In addition sweat actually washes away the obnoxious collections on the skin also. Sweating is important in thermo-regulation.

It is my theory; that excretion sweat; by skin is one of the major support to the excretory and homeostatic function of the kidney. The burden of the kidney is remarkably and significantly reduced because of sweating and walking.

Because of increased blood supply to skin; presumably; the healing and prevention of chronic skin ulcers is achieved.

Due to increase in the blood supply to mucus membranes and stimulation of the production of mucus; cleaning of the lungs and prevention and/or healing of ulcers in the stomach can also be presumably helped.

Besides, skin converts the bilirubin into lumirubin, which is excreted in sweat. This is important additional and alternative way of excretion of bilirubin and would certainly reduce the load on liver.

Walking obviously reduces blood sugar, cholesterol, triglycerides etc, as like exercise, it also stimulates metabolic (anabolic activity).

Walking in morning gives exposure to sun and this is good for natural supplement of vitamin D from the UV rays in the sunlight.

Regular walking gives us rest and freedom from many compulsions, which we impose on ourselves.

Walking almost certainly ensures sound sleep, which is one of the important aspects of health.

If we are walking alone and recite either some MANTRA or the name of God, then as we are not talking mundane matters we can gain most virtuous fruit of Maunam i.e. observance of silence. This is called MANAS TAPA in Geeta (17.16.). This also helps in avoiding backbiting, abusing etc. and thereby helps in purifying one’s speech.

This is called VAACHAA SHUDDHI. Actually this helps in purifying the thoughts also.

Walking alone [without company] gives confidence and fearlessness by helping overcome the fears developed as result of paranoia; found in many of us developed as a result of some physical or psychological trauma.

Not merely the medical problems are reduced and the safety is increased, but medical bills are also reduced. In addition obesity related food, (overeating), clothes (excess size) and perfumes are also reduced. This economic aspect of walking is also interesting.

From social point of view; deep and selfless bonds of love are developed amongst walkers.

Walking; which, once upon a time has been acclaimed; as the best exercise; by Mahatma Gandhi; is thus; a great STRESS BUSTER and rejuvenator of the physical, mental, social, economic; and if we combine it with NAMASMARAN; then spiritual health! Walking to offices when possible and feasible; would reduce the STRESS of waiting for a vehicle, crowding and pollution.

Like walking; climbing staircase also helps in improvement of physical health and also in reducing the consumption of electricity,

and crowding in closed place that causes and facilitates spread of infections.

In short; the advantages of walking are: 1. Sweating secretion containing Sodium Chloride which acts as mild antiseptic, Cleansing of Skin, 2. Prevention of Skin Infections, 3. Mild cardiovascular Activation, 4. Activation and strengthening of respiratory system, assisting in removal of mucus or expectoration, 5. Toning Up of digestive System, Freedom from Gases and Constipation, 6. Relief from Joint Pains and Arthritis, 7. Relief from Back Ache, 8. Reflexology Treatment Benefits Due to Stimulation of Soles, 9. Supply of Vitamin D through Sunlight, 10.

Saving of Electricity and Fuel, 11.

Practice of Namasmaran, 12.

Avoidance of Gossip & Backbiting, 13.

Mauna (silence) Mauna (Silence): It is interesting to see how speech reflects the mind of a person and in turn how regulation of the process of speech has beneficial influence on mind!

One of the shlokas (verses in Sanskrut) says,

PAPENAIVA NRUNAANAM VAANEE BHAVET KATUKABHASHINEE DAINYA MAATSARYA PARAMAA SHUBHAASHUBHAVIVARJITA Meaning: It is because of diseased mind with utmost lowliness and jealousy that the speech becomes scalding with no concern whatsoever for about the welfare or otherwise of the listener.

In Geeta it is said, ANUDVEGAKARAM VAAKYAM SAYAM PRIYA HITAN CHA YAT SVAADHYAAYAABHYASAN CHAIVA VANGMAYM TAPA UCCHYATE GEETA 17.15 Meaning: Speech which does not humiliate and thereby hurt the listener is true and pleasant and beneficial; is really the product of penance involving the entire neurophysiological and neuromuscular processes of speech and articulation respectively.

There is another shloka which advocates silence during certain physiological acts.

UTSARGE MAITHUNE CHAIVA PRASTRAVE DANTADHAAVNE SHRAADDHE BHOJANAKALE CHA SHATSU MAUNAM SAMAACHARET Meaning: During defecation, urination, removal of secretions (dirt) of nose, skin, ear and eyes, during sexual intercourse, during bleeding, cleaning of teeth, during SHRAADDHA (ritual performed to commemorate pay homage to the forefathers, on the occasion their death anniversary) and while eating food one should observe silence i.e. speechlessness.

During defecation usually there is breath holding and contraction of abdominal muscles. This is essential for building adequate pressure in the abdomen so as to move the feces towards anus. Due to talking the breath holding ceases and the abdominal muscles also relax and distraction is caused creating difficulty in defecation.

Urination also involves increase in pressure in the abdomen and also in the urinary bladder. Talking can alter these pressures and hence the urinary flow can be disturbed.

When we are removing the secretions from nose [respiratory secretions], skin, ears and eyes we should be careful to remove the dirt carefully so as to avoid trauma to theses structures In general, all the excretory processes, viz. defecation, urination, respiratory secretions, sweating, secretions in the ear and eye involve autonomic nervous activity linked with reticular formation in the brain. Talking can alter activity of respiration, reticular formation, mind, autonomic nervous system, endocrine and metabolism and the excretion.

Sexual intercourse invariably involves autonomic activity and hence it is strongly recommended that silence is observed during sexual intercourse. It is important because the intensity of the emotional integration and depth of ecstasy are apparently hindered due to talking during sexual intercourse.

Bleeding can either be physiological bleeding as in case of menstrual bleeding or trauma [injury].

The process of bleeding and arrest of bleeding are tremendously influenced by cardiovascular activity, which in turn is influenced by autonomic nervous activity. Hence talking that disturbs autonomic activity is recommended to be avoided.

During cleaning of the teeth there is a prayerful attitude with respect to the plants or herbs used in the process. So talking is avoided. But from practical point of view, talking during cleaning of teeth and gums can cause inadvertent biting of fingers or injury to the oral cavity.

During SHRAADDHA silence is probably advised solely for maintaining pious atmosphere, which is understandable.

During eating the silence advised to avoid vulgar and even mundane thoughts being articulated [thereby hindering the sanctity of the eating] on the one hand and to avoid accidental regurgitation of food in the trachea on the other.

It can be seen how thoughtful our ancestors were; with respect to understanding of life! It has to be appreciated these are relatively superficial aspects of keeping silence. There may be more explanations as well.

Learning to keep silence in terms of avoiding talk is a very preliminary process of achieving real silence, which is called KARMANI AKARMA in Geeta [4.18], and which is full of peace and activity. It is very real and deepest personal experience and also the cosmic phenomenon that links one with the universe.

MANAHPRASAADAH SAAUMYATVAM MAAUNAM AATMAVINIGRAH BHAAVASAUNSHUDDHIRITYETAT TAPO MAANASAMUCCHYATE GEETA 17.16 Inner harmony associated with vocal silence; that emanates lifegiving joy; is indicator of inner purification or evolution and referred to as MANASAM TAPA. If we keep quiet for sometime, then we can easily observe the turbulence of thoughts, which keep on crowding our minds. This observation tells us that the thoughts are neither our creation nor are restricted to our body. They are the results of the interactions between cosmos and us and illustrate the continuity between an individual and the universe.

Keeping silence has a humorous and practical implication also.

AATMANO MUKHADOSHENA BADHYANTE SHUKA SAARIKA BAKASTATRA NA BDHYANTE MAUNAM SARVAARTHA SAADHANAM Meaning: Inappropriate [too long, too harsh, stupid, meaningless, too enticing] speech is a cause of slavery, imprisonment or other type of losses.

Ability to remain silent is extremely beneficial. This is clear from the examples of SAARIKA and parrot that are caught and kept in cage

whereas crane is left free! Hence while negotiating in business or in politics or even playing cards, silence can play a pivotal role)!

Let us appreciate that; the nature of our speech as well as our response to others’ speech; is determined by; how well; the holistic perspective, policies, plans, programs and actions are effectively implemented in our social and personal life; at all the levels; right from individual to global, which is determined by our study and practice Total Stress Management and NAMASMARAN. Prevention of infection in lift-Elevator, The other exercises are: swimming, spot jogging, dancing [classical as well as western dance] surya namaskar, yogasana, karate, kung fu, judo, silk weaving exercises, aikido, sit ups and many aerobic and anaerobic exercises , sports, trekking, mountaineering are not available all. But you choose some of the varieties suitable to you.

There many exercises which we have devised for sedentary workers.

These are vakrasana, chakrasana, vrukshasana, brahamudra, exercises involving, neck, shoulders, hands, knees, feet and so on.

There seven exercises that can be used to improve eyesight and even get rid of the spects. a] Start slowly and gradually b] Do not give jerks c] Take care of your tendons and ligaments d] Be cautious about your balance so as prevent fractures e] Do not perspire excessively f] It is safer to be in group g] Take rest for a day or two in a week.

7] Massage is very useful. It has an inseparable element of emotional soothing. In the evenings the head massage is especially useful. You can do it yourself. You can use Brahmi oil and get the additional advantage.

Massage eyes, face etc.

As far as body massage is concerned, it may not be feasible to take it every day. But at least once in a week whole body massage can do wonders to your health. You can use any oil of your choice and also with consideration to the season. Massage your feet twice or thrice a week.

Regular massaging ensures flexibility of the small joints and adequate circulation and micro-circulation in the feet. This is especially useful in diabetics who are more to develop vasculopathy and resultant damage in the feet, in the form of necrosis and gangrene.

Wash and massage face two or three times a day. Massage your eyebrows and eyelids. Wash your mouth at least thrice a day during duty hours and if feasible brush teeth at least once. Do exercises of tongue such as rolling the tongue up, down, left right etc, inside the mouth.

MASSAGE Massage is called MARDANAM in Sanskrit.

SNEHASCHA DHATUN SANSHUSHKAN PUSHNATYASHU PRAYOJITAH BALAMAGNIBALAM PUSHTIM PRANASCHASYABHIVARDHAYET The dry DHATUS [weakened body matter] becomes stronger if oiled and massaged. Even the AGNIBALAM [i.e. fire principle in body i.e. the metabolic activity] is rejuvenated and the PRANAS [i.e. peripheral, autonomic and central nervous and neuromuscular activity] is also strengthened.

VYAYAMASVINNAGATRASYA PADBHYAMUDVARTITASYA CHA VYADHAYO NOPASARPANTI SIMHAM KSHUDRAMRUGA IVA One whose body has perspired because of exercise and massaged by feet becomes so strong that just as timid deer do not come even nearby a lion, similarly the diseases do not come even in the vicinity of him/her.

BHARATIYA SANSKIRI KOSHA VOL.7, pages 90-91.

There are different types of massage which improve circulation in almost every nook and corner of your body. In the evenings the head massage is especially useful. You can do it yourself. You can use Brahmi oil and get the additional advantage. Massage eyes, face etc. Once in week whole body massage can do wonders to your health. You can use Narayan oil for additional benefit. It is useful to massage the feet twice or thrice a week. The best time to massage the feet in the evenings. Feet take all the burden of the body. But they are not enough attention.

Callosities, corns, scaling, fungal infections, bruises are common on feet. This is especially so in case of those who do a job where standing for long time or walking is required. Ill fitting shoes, allergies to synthetic shoes are also common problems. They keep an individual nagging and disturb one’s peace of mind. Regular massaging ensures flexibility of the small joints and adequate circulation and microcirculation in the feet. This is especially useful in diabetics who are more to develop vasculopathy and resultant damage in the feet, in the form of necrosis and gangrene. Massage when given with love and care c be far more soothing and healing than when given by a professional [who may be indifferent WHAT IS IMPORTANCE OF MASSAGE? Massage is very useful. I have discussed it here because it has an inseparable element of emotional soothing.

There are different types of massage. All of them help you to improve circulation in almost every nook and corner of your body.

In the evenings the head massage is especially useful. You can do it yourself. You can use Brahmi oil and get the additional advantage.

Massage eyes, face etc.

As far as body massage is concerned, it may not be feasible to take it every day. But at least once in a week whole body massage can do wonders to your health. You can use Narayan oil for additional benefit.

IS IT USEFUL TO HAVE FOOT MASSAGE? Yes. It is useful to massage the feet twice or thrice a week. The best time to massage the feet in the evenings. Feet take all the burden of the body.

But they are not enough attention. Callosities, corns, scaling, fungal infections, bruises are common on feet. This is especially so in case of those who do a job where standing for long time or walking is required.

Ill fitting shoes, allergies to synthetic shoes are also common problems.

They keep an individual nagging and disturb one’s peace of mind.

Regular massaging ensures flexibility of the small joints and adequate circulation and micro-circulation in the feet. This is especially useful in diabetics who are more to develop vasculopathy and resultant damage in the feet, in the form of necrosis and gangrene. .

Massage when given with love and care can be far more soothing and healing than when given by a mere commercial individual for mercenary reasons.

HEAD MASSAGE Actually; the belief that the eyes, face, head, hair, related muscle groups, neck etc are benefited by head massage; has been prevalent for millennia.

But we, who are enamored and overwhelmed with the glamour, glitter, pomp and false glory of the mainstream medical system, despise the age old wisdom! Many of us do not like application of oil to head; because of the oily look, stickiness, possibility of stains to clothes and most importantly we think, “It is old fashioned�.

If we admit our mistake sportingly then we would change over to massage once again!

If we massage our head ourselves we the advantage of head massage as well as exercise to our arms, forearms, hands and fingers!

Further; the dryness of the palms (which many of us suffer from); also vanishes. We can stroll or watch the news on TV simultaneously when we massage head and hence save time also.

If we are lucky and/or living in joint family; then we can massage our parents, children, brothers, sisters, in laws; and so on. Serving our near dear ones builds a close and warm bond and is rejuvenating to the spirit of one who serves and one who gets served.

After the head massage; we can take warm or cold bath as may be comfortable. This is really; a refreshing and experience.

STRESS is a vast phenomenon. Total Stress Management is also equally vast or vaster. But small customs and traditions; such as these; which are prevalent in many of the religious festivals such Diwali and Gudhi Padawa; underline the importance of ancient wisdom in Total Stress Management.

The trades and commerce involving hotels, resorts, spas, fitness centers, medical tourism, and panchakarma; can include traditional art of massaging (as is done in some places). The traditional massage and the intricate skills involved in it; and the wisdom born through experiences; such as use of mustard oil, sesame oil etc (not merely the massage as taught in physiotherapy); should be included in mainstream medical education, practice and research; also. Even as there are many excellent books and guides on massage in general and head massage in particular; many more books, illustrated books, articles, CDs, DVDs and audio and video cassettes etc massage are required.

This would rejuvenate and promote the traditional art and wisdom and play a major role; creating meaningful employment opportunities in holistic healing i.e. Total Stress Management.

Last but not the least; we can practice NAMASMARAN; (which is also a traditional practice and hence looked down upon by many of us); during every possible activity; including massage; and experience how we begin to blossom from within; and begin to recognize and overcome our own shortcomings and achieve Total Stress Management i.e. blossoming of one and all!

Emotional disturbances are reflected through body posture. Body posture in turn can affect your emotions. Therefore erect posture is

preferred whenever possible. It complements the TSM. It is important to sit with your back and loin touching the back of the seat. This reduces undue strain on your back and reduces the chances of backache.

Practice SIMHAMUDRA which involves opening the mouth wide open and stretching the tongue out of the mouth and hold it for 10 to 15 seconds.

Practice BRAHMA MUDRA, in which you turn your head to all sides similar to Lord Brahamdeva.

Practice NASIKAGRA DRISHTI and BHRUMADHYA DRISHTI in which you focus your eyes on tip of nose and middle of the eyebrows respectively.

Practice jaw relaxation in which you simply allow the jaw to hang.

But it is not simple!

Do flexion and extension exercises of your arms, elbows, hands, fingers, ankles, knees, hips, back, abdomen as and when you get time.

To end, the most important is NAMSMARAN and if you cannot do anything else at least practice NAMASMARAN (To get maximum benefit and to know more about NAMASMARAN and other various aspect of Total Stress Management, read my books available for free download on www.superliving.net and start practicing and teaching others!)

SUPERJOY IN SENIOR CITIZENS

Even though aging begins right from conception; it usually refers to the changes in us after the age of forty to fifty years.

Thus; aging undoubtedly leads to variable but distinct reduction in physical capacity and performance. The degree of consciously perceived stress in the form of unpleasant feeling of insecurity, anxiety, worry, tension, depression resulting from relative handicap is obviously more during these years. Before we consider the Stress Management during Aging; let us understand Total Stress Management in brief!

Total Stress Management or Holistic health is nothing else but ongoing progress in perceptions, feelings and actions; with increasing accuracy, appropriateness, precision; and pleasure, power, prosperity and profundity. Perception, feelings and actions are also expressed by terms Cognition, Affect and Conation (Productivity and Creativity); respectively.

A] Cognition In short, cognition means processing [appraisal] of a huge variety of sensations impinging on us. We can appreciate the importance of this faculty if we consider the two important facts viz. 24 hours of the day and twelve months of the year, every one of us gets sensory inputs in the form of physical, instinctual, emotional and intellectual stimuli, which may be painful or pleasurable in the form of a variety of personal, familial, social, national and international events. Cognition involves sensing, interpreting, memorizing, questioning, pattern finding, analyzing, correlating, synthesizing, contemplating, understanding, appreciating and hypothesizing on the basis of this information input.

2] Affect Affect means the effect of the variety of stimuli which, may impinge on us. The affect is in a way, “sandwiched� between; cognition or perception of stimuli and the conation or response.

In general it involves the activity of various parts of nervous, endocrine and metabolic changes. The affect is usually experienced as a] confidence, enthusiasm, excitement, pleasure, happiness, love, attraction, patience, comfort etc. or b] sadness, jealousy, hatred, depression, inhibition, diffidence, loneliness, listlessness, impatience, discomfort etc.

3] Conation or action i.e. response Conation is the response of an individual. This can be in the form of speaking, writing, singing, painting, dancing, fighting, and other interactions usually referred to as behavior.

In Hindu tradition this response was aimed at fulfillment of life and the precept for the life time activity was called PURUSHARTHA. There were four sequential components; of PURUSHARTHA viz.; DHARMA, ARTHA, KAAMA and MOKSHA. DHARMA refers to accuracy in perception, affect and conation. This leads to ARTHA i.e. acquisition of material gains, followed by KAAMA i.e. satisfaction of the mundane desires, which are not against the principles of individual and universal blossoming) and MOKASHA i.e. liberation from all sorts of bondages.

In short; Total Stress Management or holistic health; refers to ever increasing and appropriate satisfaction of physical, instinctual, emotional, intellectual needs and fulfillment and happiness arising from it.

Understanding the concept of Aging is very useful in enjoying A SUPERDAY! By the word aging we generally think of; merely an unpleasant process associated with dysfunction and disability. We think of a phenomenon full of dependence and helplessness. It seems to indicate only cumulative wear and tear due to micro insults and time dependent programmed loss of structure and function. It seems to imply physical,

psychological, intellectual and social incapacitation. It seems to involve choking of charm, routing of romance, decay of dreams, annihilation of aspirations and end of new beginnings. It seems to be an entity that signals us to wind up everything and get ready to quit this world - the world; that we so much long to live in.

But is this entirely true?

Let us study the process of aging and find out!

But for that; we have to first distinguish the handicap or dysfunction that results from the diseases; and the changes resulting from the natural process of aging that takes place in the absence of diseases.

We can appreciate that such distinction is quite difficult. Most of us suffer from ailments such as infections, malignancies, diabetes, IHD, as well as environmental onslaughts in the form of ultraviolet radiation, heat, cold, pollution, food additives, allergic substances, physical and chemical injuries etc apart from psychological inflictions!

But still the changes, which take place after forty and fifty; in the absence a history of gross or major diseases or accidents; roughly represents the true aging and is generally attributed to two basic facts 1) Genetic program, which decides the range of the longevity of life for a specific species and determines the time dependent loss in structure and function characterizing senescence and death and 2) Accumulation of injuries or micro insults: Since very little is understood in this respect; there are many theories based on these two tenets meant to explain aging. Since they focus on a specific change, they are inadequate in isolation; but together they do give us some insight into the process of aging.

THEORIES OF AGING:

A] The Error Catastrophe Theory: Random increase in errors of protein synthesis i.e. defects in the processes involved in protein synthesis called transcription and translation. But aging processes seem to be posttranslational (i.e. after the proteins are completely synthesized) modifications. Further, in senescent cells accumulation of misspelled proteins is not found and induction of synthesis of erroneous proteins experimentally does not give rise to ageing. Thus there is possibility of that errors are not causes but merely coexisting with aging processes.

B] Somatic mutation theory: This suggests that there is age associated increase in chromosomal aberration. This is suggested to give rise to progressive increase in inefficient cells leading to organ dysfunction.

C] Free radical theory: Accumulation of metabolic waste products and radical mediated cell damage e.g. hydroxy peroxide, aldehydes and ketones, superoxide radical, singlet oxygen and hydrogen peroxide. If this were so, we would expect lipid peroxidation at cellular level, which is not demonstrated in aging. Further, the antioxidants which we expect to delay aging are not proved to do so!

D] Ionizing radiations and such other environmental factors may cause cell injury. This could be so; but the cause and effect relationship and the quantitative aspects; are not yet demonstrated to cause aging by themselves!

E] Cellular dysfunction in tissues such as CNS, endocrine and immune system; influences other systems and causes aging! Thus decreased synthesis, increased breakdown, decreased receptor number, decreased Hormone-Receptor (HR) combination, decrease in HR internalization etc may be responsible for aging.

These are merely physiological interactions (associated with aging) amongst tissues; and can not be called mechanisms or causes of aging.

F] Sedentary jobs, late night parties, noise, crowding, stress of highly competitive life, uncertainty of socio-political surroundings, consistent and protracted denial of the recognition and appreciation in life, habits such as excessive smoking, lack of enjoyable job, lack of promotions and incentives in jobs etc. and the plethora of stressors either not thought of or not given due importance and hence not mentioned in the text books; immensely expedite or aggravate (though do not constitute the basic mechanisms or causes as such) the aging process; and are described; in my books viz. “Stress: Understanding and Management� and Conceptual Stress: Understanding and Management�.

CHANGES DURING AGEING PROCESS Overall changes in the body are loss and graying of hair starting with the temporal hair (side buns), drying and wrinkling of skin, loss of teeth, decrease in reaction time, decrease in the height, increase in the length of nose, increase in the length of ears, decrease in the circumference of neck, decrease in the circumference of thighs, osteoporosis, bending of the vertebral column causing kyphotic deformity, reduction in the periorbital fat causing sinking of the eyes etc. Broadly speaking, maximum capacity, tolerance, peak performance and reserve are reduced.

The details of the changes can be enumerated as follows.

Matrix: Collagen becomes stable, more rigid, more insoluble due to increase in its degradation. In addition there are changes in proteoglycans and plasma proteins. This is due to damage due cross linking, less formation of collagen and reduction in the elastin. Fascia, tendons, ligaments, bones, joints, and peripheral vascular disease become rigid. Skin becomes dehydrated, devoid of subcutaneous fact and less elastic thus

skin becomes wrinkled, dry, pale due to reduction in capillary bed, and becomes more susceptible to injury.

Blood: Red bone marrow is replaced by yellow bone marrow in the long bones first, flat bones and then vertebrae. Physiological reserve capacity for erythropoiesis and leucopoiesis (Formation of red blood cells and white blood cells); is reduced.

Gastrointestinal tract (GIT): *Enamel, dentin and cement of teeth show decline. There is loss of teeth due to caries, periodontal infection and reduced masticatory efficiency. *Weakness of cricopharyngeus (Muscle of swallowing), reduction in pressure gradient and inability to relax the lower esophageal sphincter cause dysphagia (difficulty in swallowing). *Age related atrophy of inner lining of stomach called mucosa causing achlorhydria (absence of digestive acid in stomach). *Pancreatic lipase (fat digesting enzyme secreted by pancreas) is reduced causing streatorrhoea (presence of fat in the stools). *Motility of GIT is reduced: Hence there is tendency towards constipation. In Ayurveda this is categorized under VAATA VRIDDHI. *Intestinal lactase activity is reduced and villi are reduced and absorption is reduced. *Liver cells reduce in number fibrous tissue increases in the liver and size of liver cells increases.

Protein synthesis and microsomal mixed oxidase activity required for metabolism of drugs and steroids; become less. Thus functions are reduced but since the reserve of liver is great; the liver function tests are in normal limit.

The immune system: There is decrease in the T cell activity, Antibody (AB) production; but increase in the presence of auto anti bodies.

The auto-antibodies are increased due to reaction with the antigens (which were previously recognized as “self” and not reacted with)! This is called reduced tolerance to “self” antigens.

There is susceptibility to infections.

Since immunological - surveillance is believed to eliminate neoplastic cells (cancer cells); there is higher incidence of cancer.

Following stress of bereavement; there is steep decline in cell mediated immunity (T cells) and this is one of the causes of infections leading to the death that follows the death of spouse or any other near and dear one.

Reproductive system: The hormonal secretion reduces and there is stoppage of ova formation, ovulation in females and there is gradual reduction in the spermatogenesis (formation of sperms) causing reduction in the sperm count in males.

Females show a distinct and identifiable change in the form of menopause; whereas such change is not distinct in males.

There is reduction in sexual performance in terms of number masturbations and number of intercourses in a given time and reduction in the functions such erection, ejaculation and the climax. The infatuation about sex may be increased and provoked by pornographic and or sexually romantic atmosphere even as the sexual performance is dwindled.

Central nervous system and special senses: There is atrophy of the brain and neuronal loss associated with accumulation of lipofuscin and loss of synapses and dendrites.

Cholinergic deficit is demonstrated in Alzheimer's disease and Dopamine defect is demonstrated in Parkinson's disease. But, milder form of cholinergic deficit may be responsible for commoner forms of

senile dementia and milder form dopaminergic deficit may be responsible for milder form of hypo-kinesia seen in old age.

There is deficit in autonomic responses leading to postural hypo-tension and impairment of temperature regulation.

There is difficulty in getting sleep as well as there is tendency to wake up during night and waking up early.

There is development of Presbyopia (age related difficulty in focusing on the near object), cataract, rise in intraocular pressure; Presbyacusis (age related difficulty in understanding speech and localization of sound) decline in perception of smell and taste.

Endocrine system: There is decrease in the functioning of sympatho-adrenal axis and there is reduced tolerance to stress. In other words, there is inappropriate production of adrenaline, noradrenalin, cortisol etc.

Cardiovascular system: Aging is associated with atherosclerosis. But even in those without atherosclerosis; there is still reduction in the elasticity of aorta (indicating overall changes in connective tissue); leading to increase in systolic and pulse pressure; but not in diastolic pressure. In addition; there is also atherosclerosis, atrophy of myocardium, accumulation of lipofuscin, fibrosis, deposits of amyloid, diminish in contractility relaxability, decrease in ventricular compliance, stenosis of aortic and incompetence of mitral valves, reduction in pacemaker cells, responses to sympathetic as well as parasympathetic stimulation also reduce (this causes postural hypotension).

Maximal Heart Rate during exercise is reduced in aged but cardiac output is maintained by increasing stroke output.

Respiratory System:

The alveoli (the air pockets in the lungs) become flatter and narrower and ducts enlarge. Alveolar walls become thin, capillaries decrease in number causing reduction in diffusion, surface area decreases by 4 % every decade after the age of 30 and the pulmonary blood vessels show age related increase in wall thickness.

Functionally there is decrease in total and timed vital capacity, increase in residual volume, due to reduced elastin lung compliance increases (degree of expansibility) but compliance of the total respiratory system decreases due rigidity of chest wall after the age of 60 years. Due to loss of elastic recoil the pressure which has to be built during expiration from the alveoli; so that air from alveoli forces open the airways, is decreased.

Due to this there is tendency of the airways to collapse. This tendency to collapse; increases during expiration when expiration must become active. The response to hypoxia and hypocapnia (reduced carbon dioxide) are reduced.

Thus ventilation, diffusion and regulation are all impaired in elderly individuals.

Muscles: There is atrophy, reduction in contractility, decrease in tone, hernia and rupture of inter-vertebral disc etc.

Excretory system: As a result of aging; the kidneys reduce in size and their blood flow and rate of formation of urine reduces by 10 % per decade after 30, nephrons (urine forming tubules) and their secretory and absorptive functions; reduce and fibrous tissue increases. Kidney vessels show age related changes irrespective of hypertension (high blood pressure).

It has been hypothesized that due to high protein diet there may high solute load on the renal capillaries leading to chronic dilatation of the capillaries leading to extravasation of macromolecules in renal glomeruli leading to mesangial reaction causing renal damage.

PSYCHOLOGICAL CHANGES Frustration, depression, fear, anxiety, insecurity, loneliness, vacuum, dejection, self pity, sadness are some of the hallmarks of old age. This is because; 1. With aging there is increasing restriction on the kind of accustomed enjoyments (e.g. sexual); and this can lead to frustration or depression. 2. The realization of the increased chances of death; (due to observation of the deaths of the contemporaries); causes alarm, concern, anxiety and excessive fear of death, diseases and debility. 3. Due to lack of job after retirement or physical inability there is always a sense of insecurity. 4. Lack of the children's company due to their being increasingly independent gives a feeling of unwantedness and loneliness, especially due to children going abroad or away from home for their jobs. 5. Since most of the people of younger age groups; have their own pre-occupations we the elderly are left out. 6. Due to generation gap; the ideas, choice, preferences and other areas of interests differ and hence the elderly are cut off from younger generation. This distance gradually increases with advancing age and leads to vacuum, dejection, self pity and sadness. Thus overall we tend to become increasingly melancholic in old age.

ECONOMIC CHANGES The aging almost always associated with reduced income and increasing economic dependence on the others. The medical expenses also swell!

SPIRITUAL CHANGES We begin to visit temples and participate in SATSANG. This is because we want a certain kind of solace which we do not get from day to day life and routine activities. This is also to fill the vacuum created due to retirement, and to get company of those who sail in the same boat!

When we are aging; we become somewhat disinterested and indifferent towards life. But this is not detached attitude described in Geeta. We get detached because; we cannot participate or oppose the activities of young generation! Thus; this is actually reluctant acceptance of defeat!

Sometimes we develop ascetic thoughts due to losing interest in the routine life because we are tired of responsibilities and dynamism required; for a job or a profession. Even as this engenders reduction in income; it is not a spiritually oriented selflessness and sacrifice. It is only fallout of mental apathy.

Sometimes we lose interest in the surroundings due to decreasing sensory perception and decreased mobility. We become shy about our deficiency. So we avoid socialization. Gradually we become increasingly self centered and selfish. We become over-concerned about ourselves and less sensitive to others' problems. We become more rigid, adamant and at times obstinate; in an attempt to assert ourselves; and become unreasonable and erratic.

The courage, alertness, enthusiasm and other physical and mental faculties which are extremely important to undertake spiritual pursuit i.e. growth of consciousness are considerably diminished in old age; unless the spiritual quest has been integral part of us from childhood.

However having said all this; the impression, which we get from the foregoing, is quite inadequate and therefore wrong, dangerously pessimistic and depressing. The aging, as made out to be by merely observing certain physical or psychological changes; without realizing that there is a vast difference between our aging and that of the animals; creates fear about aging. As a result; instead of helping ourselves and others; we expedite the process of aging and its ill effects! We can refer to these conditions; with new terms viz. gerontophobia, and genrontoneurosis.

Let us realize that; while aging, a person accumulates not merely micro insults and injuries but simultaneously accumulates a variety of pleasant experiences (e.g. romance) and fulfillment, satisfaction, and contentment due to achievements in life! Even in the lesser fortunate ones; aging is associated with the happiness of having procreated, reared, pampered,

and played with the children and grand children and the satisfaction living and not dying prematurely!

Further it has to be realized that while aging we gradually learn the inevitable nature of aging and death; and hence gradually learns to accept them uncomplainingly and gracefully.

Age is respected in Indian culture. Thus age brings (though this is not a universal truth) extra care, respect, services and comforts in preference to the younger lot.

Philosophically speaking; let us clearly and definitely understand and appreciate without any ambiguity that aging is not merely becoming old, but actually growing and maturing! Aging is actually; the culmination of our passage (through the body) full of wonderful learning and blossoming experiences of merging with our true self through NAMASMARAN!