This document discusses total stress management (TSM) or superliving as a way to achieve individual liberation and universal welfare. It provides guidance on practices like meditation, yoga, exercise, diet, relationships and emotional well-being that can help reduce stress and cultivate well-being. The key ideas are that superliving involves refining our perceptions, feelings and responses; it must be done consciously with top priority; and can help overcome challenges like family issues, careers dissatisfaction and social problems if integrated into our daily lives and larger policies.

1. GURURBRAHMA GURURVISHNUH
GURURDEVO MAHESHVARAH
GURUH SAKSHAT PARABRAHMA
TASMAISHRI GURAVE NAMAH
I salute my Guru, who is Brahma, Vishnu and Mahesh [Gunamaya] i.e. the
penultimate and Parabrahma i.e. the ultimate truth.
SUPERLIVING
(TOTAL STRESS MANAGEMENT: TSM)
DR. SHRINIWAS JANARDAN KASHALIKAR
M.B.B.S., M.D., FICG, FFFBMS USA), D.Sc.(OIUCM)
This booklet is for critical study and experimentation (not blind
belief or blind disbelief) and collective welfare. These and other
concepts and techniques are discussed and demonstrated
thoroughly in the workshops and books and articles available on
www.superliving.net
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2. SUPERLIVING (TSM) is an invincible, dynamic and blissful expedition to
realize simultaneous individual liberation and universal welfare i.e. freedom from B,
C, D and E grades of “pleasures and pains”.
At this juncture, it is enough to understand that Stress is a universal
interaction comprising sensory stimulation [perception], homeostatic
change [feelings] and responses [behavior] and SUPERLIVING (TSM) is
the simultaneous refinement of the perceptions, feelings and
responses. But these occur during unconscious state, sleep, dreams
and even in an embryo. This is why SUPERLIVING (TSM), i.e.
watering and blossoming of our life tree, must be done consciously,
voluntarily and with topmost priority!
Let us not get confused or inhibited by terms such as stress signals,
questionnaire on stress, eustress and distress, causes(stressors), the
effects, the underlying mechanisms, homeostatic machinery, support
systems and other relevant theoretical details of stress and TSM,
which are described in my other books and articles, and begin
SUPERLIVING (TSM) stepwise!
Namasmaran with the topmost priority at the time of getting up and going to bed reminds us of
and reunites us with the fountainhead of vitality or cosmic consciousness and thereby returns us from
self pity or arrogance about our petty physical and materialistic attributes such as body figure, income
etc. to our magnanimous true self.
Anulom-vilom, Kapalbhati, and Udgeeth on empty stomach for at
least half an hour a day, is advantageous in many ways, but most
importantly it boosts the zeal and intensity of Namasmaran!
Menstrual cycle, pregnancy, wounds, traveling and many other
situations in day to day life may not permit practice of these, but we
should not get disheartened. The situations will always be in our
stride so far as we adhere to Namasmaran. .
Physical Health measures

3. * Plenty of (preferably warm) water, immediately after we get up in the morning
sharpens our consciousness by stimulating the Gastrointestinal Tract
receptors. It washes away useless or harmful material accumulated
and facilitates bowel motion. Water facilitates excretion of waste
products by kidneys and skin.
Water gets absorbed and provides the medium for the variety of
chemical reactions in body and preempts the effects of subclinical
dehydration caused by stress.
Clean and pure drinking water should be freely available. Further,
water coolers should be abandoned thus saving health, electricity
and the potters!
*Rubbing of palate, gums, undersurface of tongue and teeth involves activation
of huge brain areas associated with these regions and is an important
way of rousing our consciousness when we get up in morning. It
increases blood supply and washes away the waste products from
sinuses, gums, tongue, salivary glands, and other oral regions and
imparts health.
* Bath kindles our consciousness and opens new horizons of life. It washes away
the lethargy, lassitude and melancholy and rejuvenates us. Bath
stimulates the sensory receptors and improves blood circulation to
all parts of body.
Cold bath in morning is refreshing while warm bath in evening
alleviates soreness and relaxes.
* Physical exercise is basically meant for nurturing and channelizing the
vital force in body to vigor in the expression of our globally
beneficial perspective and feelings.

4. Advantages of physical exercise in terms of looks, shape of body,
strength and other physical attributes are secondary. So we should
avoid mad exercise with the hope of some petty physical gains.
We should work out muscles of eyes, face, tongue, neck, shoulders,
arms, forearms, hands, fingers, back; abdomen, anal sphincter,
thighs, legs, feet and toes, with due thought to the nature of our
occupation, daily commuting, our age, other situations such as
pregnancy, delivery, menopause etc. We can avoid monotony and
drudgery, by combining it with Namasmaran, watching TV. We
must avoid lift (which vitiates the atmosphere by loose and petty
talks and physical crowding) and climb, which is eco-friendly,
inexpensive, free of hassles, saves electricity and also enables us to
practice Namasmaran and Mauna. Walking also has these
advantages.
Proper policies such as developing parks, gardens, walking tracks,
swimming pools, five days working week, can promote locomotion
and reduce hypokinetic stress.
*Massage acts on neuromuscular system and calms and soothes the
irritable and disturbed mind. It provides solace and averts disturbing
surges of urges!
It improves blood circulation in almost every nook and corner of the
body.
Foot massage is useful in callosities, corns, scaling, fungal
infections, bruises due to cold, heat, dust, ill fitting shoes, synthetic
shoes, allergens and standing or walking for long time. It ensures
flexibility of small joints and adequate circulation and micro-
circulation in the feet. Foot massage is especially useful in diabetics.

5. *Correction of posture is useful in backache, tension headache etc. It
elevates the disturbed mood, which in turn alleviates or heals the
pain! Correction of posture can facilitate the free flow of nervous
impulses through spinal cord and possibly boost our conscious
evolution! Hence we should sit with our back and loin touching the
back of the seat when we are listening, reading, writing, talking,
eating, praying and traveling!
Instinctual Health Measures
*Survival and fear of death vanish [not easily!] if we learn that the Sun, is
responsible for the light rays passing through us and the light i.e. life
shall continue eternally even if our bodies-the windows perish!
We must learn a skill, technique, art, business etc., as a means of
survival involving decent income and satisfactory social
contribution.
*Hunger is an instinct of survival in animals, but we have the
freedom to choose the quantity, quality and type of food place,
maker, provider, server etc on the basis of its properties conducive
to alertness, buoyancy, composure, decisiveness, courage, love and
growth of mind rather than succumbing to craving, predator instinct,
taste, flavor, shape, texture, color and deceptive goals such as ideal
body proportion, skin complexion and heroic success etc.
Home-made preparations containing green leafy vegetables, fresh
fruits, sprouted beans, unpolished food grains are good. Excessive
consumption of any one type of food but especially strong
smelling/tasting and heavy foods is bad.
The mental and physical states and affectionate sharing with others;
add to the pleasure and benefits of food. We should eat together and
in a prayerful and grateful attitude. This makes it a yajna i.e. an act of

6. a highest merit, which reunites us with our objective blissful
consciousness! For making this possible, proper policies, research,
training, practice, production and distribution of food/agricultural
produce are crucial.
*We have to appreciate noble aspects of parenthood, family
relations, social commitments, economic conditions, emotional
solace, mutual respect, individual aspirations and marital
relationship inseparably associated with sex. This appreciation must
be reflected in laws, rules, regulations, conventions, literature, art
and electronic and print media and our day to day transactions so
that the forces of carnality and mercenary sexuality inside and
outside us; destroying our peace can be sublimated into wholesome
and profound sexual relations and ever enriching fulfillment.
*We have to re-explore parental instinct i.e. our love and care for our
children by overcoming misguided compulsions of individualistic
pursuits and indulgence in physical pleasures, which destroy our
instinctual health and happiness! The mothers ought to practice
breast feeding for their own as well as their child’s total health and
safe and private places must be provided for peaceful, serene, secure
and satisfactory practice of breast feeding.
*The over all atmosphere, with which we are deeply habituated is
called habitat and our company in the habitat constitutes the herd! The
best way of averting stress related to these; is employment or self-
employment in or around native places. When we are out of habitat
or herd, we can overcome the stress through PRACTICAL
SUPERLIVING (TSM), which makes us humble and stop boasting
(about our petty achievements) or grumbling (about our petty
grievances)!
Emotional & Intellectual Health Measures

7. *We go on getting enamored and dragged after people, friends,
relatives, careers, money, glamour, power, hobbies, thoughts,
philosophies and so on apparently to complete our sense of inadequacy
and overcome loneliness. As we evolve practice of homeostasis i.e. our
contribution to the policies of holistic health, holistic medicine and
holistic education etc. seem to provide solutions. But actually we
continue to sometimes get excited and sometimes depressed. We
need opening up (with intoxication) and sharing of the euphoria or
agony; with friends! But later such ‘friends’ and ‘opening up’
boomerang! They start damaging mind, body and social life! We can
ride over all this through NAMASMARAN.
*The bitterness, discord, dissatisfaction etc. in family life can be
overcome by involvement in common goals and common missions,
which bind us together, by warm bonds.
In the past the highest personal ambition was to stick to and
discharge the duties according to the religious conformities and the
schedules. There were no conflicts of aims and ideas. Every member
shared the enthusiasm, commitment, dedication in the traditional
profession and the religious conventions. Hence everyone shared and
divided pain resulting from mishaps and shared and multiplied the
happiness arising out of festivity and fulfillment of the
commitments. In fact, successful conformity with the traditions was
considered an adorable achievement!
We have only few of those traditions and customs but not in their
original and socially benevolent forms to bind our families together.
Most of us are falling prey to individualistic pursuits resulting into
petty failures or petty successes making us meek and miserable or
mean and maniac. New common goal of SUPERLIVING (TSM) can
bring about SUPER FAMILY LIFE.

8. *The objective of marriage is usually identified merely with sexual
intercourse, reproduction, rearing and luxurious living. This narrow
objective and pleasure therein are never capable of resolving
conflicts in marital life!
We have to understand that the institution of marriage is a liberating
bond that propels us beyond our petty ego and helps us achieve
collective emancipation! With this conviction alone we can
assimilate the sublime richness of sacrifice, tolerance, forgiveness,
service, forbearance inherent in living with our soul-mate and
conquer our carnality, anger, violence, obsessions, whims, fancies,
perversions and even our so called noble ideologies and ideals
coming in the way harmony and happiness.
It is usual experience that birds with same feathers flock together.
But marriages break irrespective of commonality in every kind of
mundane pursuit. Hence we need a common activity like
SUPERLIVING (TSM) which can ensure SUPER MARRIED LIFE!
*Sympathy and Kindness about poverty, illiteracy, diseases, usually result
in charitable measures such as donations, subsidy, and reservations;
which are palliative and temporarily useful but they can not destroy
the roots of social suffering. Hence, though they cannot be discarded
at once, we must appreciate that they can not work on long term
basis and actually counter produce irresponsibility, diffidence,
beggary, lack of initiative, shamelessness, parasitism, hatred,
jealousy, social discord and so on!
So our sympathy and kindness have to be transformed into wisdom
by understanding that education institutions, which do not empower
the students, teachers and families economically, lead to almost all
social evils and hence have to be CURED! Education is development of
cognitive, affective, psychomotor and productive domain and lays the seeds of
individual liberation and universal welfare.

9. The crippling and parasitization caused by present institutions lead
to a vicious cycle of bribing for permission, grant, land, bribing
special facilities, regularizing ‘results’, caste certificates, media
coverage, illegal recruitments, irregularities in salaries, illegal
donations, illegal coaching and starting such new parasitic ‘power
centers’! But this is not all. Unproductive and unprofessional
parasitic education sucking our funds via government route is the
most important cause of child drop outs. The dropouts who do not
get jobs add to the population of cheap child labor and non-dropouts
who continue to get ‘educated’ add to the population of the arrogant
criminals or diffident mental wrecks.
Lack of production and earning render all the concerned helpless and
miserable or parasitic and pervert. This inflicts the economy of the
families of the students, teachers, the nation as well as that of the
world! The economic insecurity and other unfair practices destroy
the interest, initiative and conviction in the teachers leading to d
efeat of the purpose of education and triumph of the corruption and
victory of the trivialization of humanity.
Syllabi and curriculums favoring rote learning, hypokinetic stress,
separation from parents, lack of individual attention, lack of dialogue
and discussions, alienation from herd and habitat, lack of hand on
experience in handicrafts, skills, creative arts, performing arts,
sports, productivity, lead to further unemployment, cut throat
competitions, and add to individual and social agony.
But even before anything is done by government, everyone affected
by this education system can at least begin to acquire humility and
boldness and exercise careful listening, questioning, discussion,
provisional acceptance, experimental verification and acceptance or
rejection of what ever is taught or ordered!. Blind obedience or
disobedience, blind acceptance or rejection and blind belief or

10. disbelief need to be completely discarded (excepting in emergency
situations such as war).
There are exceptions but we can observe around and within us and
confirm or rule out the validity of the above discussion.
can be overcome if we understand the real nature of the
*Gullibility
careers and our actual aptitude and our capacity. This requires
penetrating the facades of hype of the careers and knowing the true
nature of work, risks involved and good or bad impact on the
society; so that we do not develop unfounded fascination,
infatuation, attraction or obsession for any career which is NOT our
real choice and avoid resultant destructive frustration or bloated
arrogance. Every job or business [excepting overtly destructive ones]
has a socially beneficial dimension, awareness of which leads to
involvement, enthusiasm and fulfillment our job or business. (Most
of the times we ignore or neglect this wisdom and hence our job
appears to be lowly, inconsequential, useless and pitiable and we
become gullible) Advertising and media must be promote the
globally beneficial products and services to help the ‘customers or
readers or viewers, in their selection.
*Job also requires cordial relationship, celebrations,
satisfaction
incentives, division of labor befitting the aptitude, accountability,
implementation of constructive suggestions, corrective and deterring
punishments with impartiality and above all, a goal of liberation of
self and welfare of all, in which the employee and also the employer
can blossom together!
is a problem in many communities in India. We
*Unfounded asceticism
have to develop zeal and zest to acquire material prosperity with fair
means. Through this we can overcome corruption, which is actually
trivialization or vulgarization of ourselves, which gets expressed in
perspective, laws, policies, major decisions, regulations, rules,

11. literature, art, skills, media, advertisements and personal and social
goals and also monetary transactions.
reflects in our economic policies and these
*The poverty of our perspective
policies reflect into poverty! Our economic perspective and policies
have to get emancipated from their restrictive and low aim of supply
of mere food, shelter and clothes! We must aim at profundity and
abundance!
is study, practice and sharing these concepts with others
*Assertion
and is the solution to pathocracy. It leads to culmination of
individual freedom into self realization and democracy into global
welfare!
SUPERLIVING means going to the very core of different conceptual
frameworks, goals, movements, missions, beliefs, conventions,
traditions, customs, glitter, enticements compulsions and perversions
and conquer them. It is neither a charity measure nor a mercenary
venture. It does not dwell judgmentally, disproportionately or merely; on
individual virtues, vices, abstinences, indulgences, habits, diet,
physical gains, personal benefits, profits, heaven on earth, dos and
don’ts, strokes, patting, relaxation techniques, recreation, rituals,
festivals, sports, music, movies, dramas, dances, perfumes,
cosmetics, ornaments, arts, fashions, quizzes, and such adjuvant
support/pleasure systems.
Ultimately, what we experience in our study, practice and sharing, is
all that matters and not mere claims or mere casual reading!
*************************************
SARVE BHAVANTU SUKHINAH

12. LET EVERY ONE BE HAPPY
THROUGH EMPOWERMENT
FOR UNIVERSAL
PERSPECTIVE, VISION, THINKING, FEELING AND
WORKING FOR
SIMULTANEOUS INDIVIDUAL LIBERATION
AND UNIVERSAL WELFARE
THROUGH
FREEDOM FROM
SUFFOCATING SUPERFICIALITY
AND
PETRIFYING PETTINESS
****************************************