comb

TENSION FREE LIFE
Train the Mind
Rewire the Brain
AN ENGINEERING ANALYSIS OF
STRESS
4
Power Techniques
that rewire your
brain
3
Power Laws
that guard you in the
stressful situations
In pursuit
2
Power Habits
that retain your
serenity
of Health, Happiness &
Success
Unedited
first draft
version

contents
01
Author's Note
Power Laws
03
How to read this booklet?
22
Goal & Experience
Achievement Resources
24
Rough Terrain
06
Word Power
26
THIS moment
08
Locus Point
Power Techniques
09
Natural Response
29
Free up Space
10
Stress Causes
31
Penetration Mind Power
11
Virtual Tigers
32
Brain Sensitivity
12
Mind Game
34
Thinking Brain Intervention
13
Stress Circuit
Power Habits
14
Body-Mind Correlation
36
Releasing Habit
15
Mind Focus
37
Unique Identity
16
Emotion & Thinking Brains
38
Key Points
17
Problem-Solution Zones
39
Breaking the Myths
18
Schematic Analysis
41
Practice Tips
44
Summary

FREE LIFE
TENSION
I N S I D E O U T S T R A T E G Y
In modern days, there is an emerging trend that has a cyclic
“accumulate and release” pattern for stress. We accumulate stress
during weekdays and dump stress during weekends. We take a
bunch of holiday breaks to release the stress when the volume of
accumulation becomes seemingly more. Is this the right way to
manage stress?
We all uniformly accept that stress is part of our life. Somehow, we
are sold on the idea that stress is part and parcel of our life. Here is
simple evidence. Just look around and listen to the common folk
conversations, social media and TV channels related to this subject
matter. As the social animals, we follow this trend and eventually
become the owners of the stress. Now stress becomes a reality in
this game. Are we designed to born and live in stress?
In this game, there are two significant hazardous side effects.
Firstly, the body responses to the stress and eventually it alters the
physiology of the body to a degree where one may be subjected to
the entire array of lifestyle diseases such as hypertension, diabetes,
back pain, migraine, hyperacidity etc. Secondly, as the owners of
stress, we tend to freely distribute and multiply this effect to the
people who come in contact with us.
Honestly speaking, there is no such thing called stress management.
Yes, one cannot manage stress as stress response circuit is an
evolutionary design, developed and perfected by billion years of
human evolution. The result will be futile if one attempts to play
with this circuit. This booklet is to establish this truth and to
provide a set of practical tools to handle optimally ourselves in the
stressful situations.
This booklet is my attempt to provide the readers the rightful
education and practical techniques that relinquish one the
ownership of stress and eventually not to expose himself to the
entire gamut of those lifestyle diseases.
L E A D A T E N S I O N
F R E E L I F E
&
L I V E L A R G E ! !
S.Murali

POWER QUESTIONS
POWER TECHNIQUES
POWER LAWS
POWER HABITS
4 TACTICS
T E N S I O N F R E E L I F E

H O W T O R E A D T H I S B O O K L E T ?
“New education & experiential
knowledge are required to
heighten the awareness level
and eventually free us from the
clutches of stressful situations”
Do you know why different people react
differently even though the situation is same for
all? Given a particular situation to a group of
people, each one of us in this group uniformly
reacts to the situation but very differently from
one another. Let us do a bit of reverse
engineering here.
Our success is based on the result of our action.
But, where the action originates from? Our
action is based on thinking mind. But, the mind is
conditioned by the collection of life experiences
until this moment. Also, these collections
contribute to the individual’s faith & belief
structure. Hence, our awareness is limited and
well within the scope of the faith & belief
structure. This is a conditioned pattern & the
mind is conditioned to work in accordance
with this pattern. Each individual has his own
conditioned pattern and hence his reaction to a
given situation is conditioned and different than
others.
When life is not moving in accordance with our
desire then it is important to review our actions
and more importantly our conditioned mind.
Stressful life is not the one that we desire. Do
we?We may need to alter our action &
conditioned mind to come out our regular
pattern. For this to
happen, a new education & experiential
knowledge are required to heighten the
awareness level that frees him from the clutch of
the stressful life.
This booklet provides a radical shift in increasing
the awareness level and changes the way one
handles himself in the stressful situations. The
experience that a reader gains from the practice
of the recommended tools and techniques leads
him truly a tension free life. Before proceeding
further, first, the reader needs to understand the
structure of this book in order to enjoy the full
benefits.
The booklet is covered in four major sections
Achievement Resources
Power Laws
Power Techniques
Power Habits
Tension free life | 03

19
H O W T O R E A D T H I S B O O K L E T ?
Achievement resources section has two purposes.
Firstly, it provides the right resources to open up
your rational brain. Rational brain is the master
control to get into your internal world. It is
important to equate those questions asked in this
section to your real life scenario. Secondly, it
eliminates some of the general misconceptions of
this subject matter.
Power laws are the three guard lines that keep you
balanced in the stressful situations. There is a
proportionate increase in the strength of the
protection with the increased level of your faith to
these laws. You stay balanced with your increased
level of faith.
Power techniques are very subtle as those
techniques aim to work at your internal landscape.
The techniques appear useless if the reader
approaches the techniques without a proper
understanding of the earlier sections of the
booklet. So, it is important to go by the flow of the
book without skipping the chapters.
Power habits are the two-dimensional corrections
that compensate the “lows” of your stressful
moments.
Now continue your happy reading!!
Change your life with
these four power
techniques, three power
laws and
two power habits.
Tension free life | 04

2
4
ARE YOU CLEAR ON
THE LOCUS OF
STRESS?
LEVEL OF
INVOLVEMENT OF
THINKING BRAIN?
5
WHAT KIND OF WORDS
THAT YOU LISTEN &
TALK?
1
3
5
POWER QUESTIONS
YOUR POWER OF
FOCUS IN THE
SOLUTION ZONE?
LEVEL OF
PERFECTION OF
MENTAL
FILTER/GLASSES?
A C H I E V E M E N T R E S O U R C E S

W O R D P O W E R
Words have POWER when
repeated multiple times.
Words alter our emotional
state.
Here is a typical example of a conversation
between two people, “this morning, I drove to the
marketplace and the traffic was really heavy &
driving was truly hectic. After collecting the
items in the shop, I was standing in the queue; all
of a sudden the guy who stood in front of me in
the queue dropped his shopping cart to the
cashier, rushed to the refrigerator section to
collect a pocket of milk which he apparently
forgot in the first round of shopping. It was really
irritating and I wasted my time because of
someone’s mistake. Somehow, I managed to
squeeze my other activities to go right time for
my appointed meeting with my boss"
How do you feel when you hear such a
conversation? On hearing this conversation,
there is a feel that life seems to be hectic. The
cause for one to feel this way is the words that
were used in the conversation.
Here is an example of another conversation. This
morning when I got out into the balcony, the day
appeared bright. The sunlight was perfect
enough to provide such an ambiance. The sound
of the birds in my small garden was really
soothing enough and it was a perfect start of the
day as I enjoyed my morning coffee in this serene
surroundings. As I drove the car, my neighbour
who was taking his dog for the morning stroll
greeted me “Good morning”
with a big smile. As I crossed half way to the
office, the traffic became intense and that gave
me a break and an opportunity to listen to the
recorded motivational speech of my favourite
business leader. Eventually, I reached office late
but in the right time to go for the meeting with
the clients.
On hearing this conversation, there is a sense of
positive feel. Again, what makes one feel this way
is the words that were used in the conversation.
So, words have POWER when repeated multiple
times. Words alter our emotional state.
Tension free life | 06

19
F A S H I O N S T A T E M E N T S
“I am stressed”. “Life is hectic”. “Office is frantic”. “I
am dead tired”.These are some commonly and
widely used statements of young’s and matured
likewise. These have become the fashion
statements of the modern world. Please do
remember the power of words and effects on our
emotional state. Whatever the words that were
repeated will get reinforced and finally, those
become our property. So, do not carry stress on our
shoulder. It is not a Ph.D. degree to carry
along with us to feel proud of.
Stress is not a property that one wants to carry
along as a title and hence, discard those fashion
statements right away if you have developed such
habits knowingly or unknowingly.
Stress is not a PhD degree
to carry along with you to
feel proud of.
Question
1. What kind of words that you
listen and talk?
It is time now to review the
words that are commonly
exchanged in your surroundings.
Importantly, review the people
to whom you commonly interact
on day today basis.
Tension free life | 07

19
Question
L O C U S P O I N T
2. Are you clear on the locus of
stress? Please review your
recent stressful situations and
analyse sensibly the exact locus
of the stress.
In today’s scenario, one encounters stress in every
aspect of the life. Stress emanates while driving, in
traffic, children education, in office, at home and so
on. What is that which causes stress? This is a
genuine question. Is that external situation that
causes the stress or the internal experience to the
situation causes the stress? If it is the external
situation such as office causing stress then the
office should be stressful to all of the employees
uniformly. But, in reality, the same office is
stressful for some while it is enjoyable for others.
The external office is the same for all.But, the
internal experience of the office varies from
person to person. Hence, stress is not external but
very much internal.
Knowing this fact, if one blames the external
situation such as office then it is mere his
ignorance. So, it is good to revise the location of the
stress if one has a tendency to blame the external
situations. Those external situations are simply the
triggers but not the causes for the stress. Your
experience to the situation plays the key role in
deciding the locus point of the stress.
The locus of stress is
pretty much internal in
contrast to the belief that
stress comes from the
external surroundings.
Tension free life | 08

N A T U R A L R E S P O N S E
How the skin protects the
body from the external
surroundings, stress protects
you from the external
dangerous ambiance
The primary need of all the species on the planet
is to stay safe and protected. Human species are
a weak animal by nature. They can’t fly like birds
and run like rest of the animals. In the woods,
they are exposed to all sorts of threats from
different predators. Because of their weakness
and threats posed by other animals, they
developed flight/fly response to the external
threats.
Stress is a flight/fly response which provides the
sufficient instantaneous energy that allows them
either to fight with the animals threatening them
or simply, run away from the place of the threat
to a safer place. Either of these demands energy
to cope up with the situation.
So, stress is a natural response to stay safe and
protected. How the skin protects the body from
the external surrounding, stress protects you
from the external dangerous ambiance.
The stress response is part of the evolution and is
a source of evolutionary energy.
Two points are worth to remember in this
discussion.
a) Firstly, it is an automated natural response
based on the demanding situation.
b) It is an instant boost of energy for a very short
period of time which dies off after a certain
period.
In the woods, if there is a movement in the
bushes then the brain is programmed to naturally
fear, worry or doubt to assume the probable
presence of tiger/lion behind the bushes.
Fear/worry/doubts are the trigger points for the
stress response.
But, unfortunately, in the modern days, the same
stress response which is supposed to protect and
safeguard us is causing all kinds of modern
lifestyle diseases. This is really ironical.
Tension free life | 09

C A U S E S
Two common causes of
stress are
1. Task in hand demands
energy far more than one’s
resource capacity
2. Result of the action is not
in favour.
Often at times, the task in hand demands more
energy than what your resource capabilities are.
It demands more energy and it depletes your
resource capabilities. On the other hand, you
may expect a particularly favourable result out of
your action but in reality, the result happened to
be hostile. Both of these situations create doubts,
worries and fear in you. Eventually, the stress
response kicks in because of the worries, doubts
and fears.
So, two common causes of stress are
1. Task in hand demands energy far more than
one’s resource capacity
2. Result of the action is not in favour
.
Tension free life | 10

V I R T U A L T I G E R S
The stress circuit which
worked in the primitive
times and the one that works
now in the modern days are
one and the same.
When the virtual tigers (threats) are repeated
very often then there will be multiple stress
responses leading to the chronic stress. Chronic
stress is the cause for multiple lifestyle diseases
such as migraine, hypertension, anxiety disorder
etc.
Unlike our primitive ancestors, we live in a very
safer world now. We have proper shelters, food,
and other basic necessities which the ancestors
were deprived of. Modern-day men are
completely out of threats from the wild animals.
Modern day needs/problems such as financial
situation, children education, office work, house
renovation, road traffics, income tax etc now turn
out to be the virtual tigers. Any of the above
listed necessities might kick in the stress
response because of the two causes of the stress
that we mentioned above.
The stress circuit which worked in the primitive
times and the one that works now in the modern
days are one and the same. Only the big
difference between these two scenarios is that
the time duration of the threats. In the wilds,
threat stays as along as the tiger is in your
vicinity. Threat vanishes the moment tiger
disappears from the scene. In this case, the threat
amplification is larger but the duration is lesser.
But, now this virtual tiger is not as big as the
threats of the wild but constant nagging
troublesome issues always sitting in the back of
our mind. So, the threat amplification is smaller
but the duration of the thread is longer now.
Tension free life | 11

M I N D G A M E
One may end up spending the
entire life unrealistically if the
mental projection glasses and
filter are not perfected
Virtual tigers are in the individual's mind frames.
What is real to you? It is not things that happen
around you or within you. What is real is what
you think about the things. Even though plenty of
things happening around you, you automatically
and selectively pick up few events that are of
interest to you. Rest of the events will be
discarded by your filter. This is a selective
attention. Even then the selected events will not
get into your mind as they are. They are coloured
and projected to the mental screen how you
wanted that to be. This colouring is based on the
life experiences and individual faith & value
system. So, it is a kind of double filtering process
that happens automatically.
Because of this double filtering process, the mind
thinks in a certain way. Since these filter and tint
are different for different persons, the mental
projections of the individuals are different.
Hence, they think and act differently for the
same incident. As said earlier, what one thinks
that is what is real to him and hence, he acts
differently than others. If he thinks that the
incident present in front of him as a threat then it
is one hundred percent threat for him even
though in reality the incident is absolutely safe.
Simply, because what one thinks that is what is
real to him.
The entire system then follows the cues of his
mind and responds accordingly. If one feels the
event is a threat then automatically stress
response kicks in followed by the whole array of
the physiological and psychological cascade of
responses. This can be easily explained in the
context of the dream which many of us would
have experienced at least few times. Let us
assume that one gets a dream where a tiger
chasing him. The body reacts to this thread by
pumping up his heartbeat, increase the level of
sweat gland, increase the breathing rate and so
on. Even though the threat is not real but still the
body reacts as if the threat is real. If one instantly
comes out of the dream to his consciousness, he
can still feel those rapid changes and the body
reactions clearly.
This is how sometimes when the filter and glasses
used for the projection into the mental screen
are not perfected then probably one may live
completely in a kind of a situation similar to the
dream state. He thinks the event is a danger
while in reality, it is completely safe.
3. How perfect are your
mental glasses & filter? If you
are stressed-out too often
then it is good to review your
own programmed glasses
and filter that are
responsible for the distorted
mental projection.
Tension free life | 12

S T R E S S C I R C U I T
Our brain triggers stress response based on the
threats. It is an automation triggered by the
emotion. It is carried out by the ANS (autonomous
nervous system) and the response is completely
involuntary. It is an activation of the sympathetic
nervous system to provide the right source of
energy and prepares the body to face the threats.
Once out of threat, the parasympathetic nervous
system kicks in and the energy level is pulled back
to normal state.
Certain hormones such as adrenaline, cortisol and
noradrenaline are secreted with the triggers and
activation sympathetic nervous system. These
hormones initiate certain physiological changes
notably increased blood flow, increased blood
pressure, increased heart rate, increased
breathing, dilation of pupil and relaxation of the
bladder.
All the physiological changes prepare the body to
provide the additional energy to face the threats.
But, these are temporary and stay as long
as the threat is present. Once out of threat, the
parasympathetic nervous system kicks in which
withdraws the hormones secretions and bring the
physiological changes to normalcy. These, in turn,
brings the body back to the normal state.
The response is a cycle of turning on the
sympathetic nervous system, bring up the energy
level, turning on the parasympathetic nervous
system and bring down the energy level to
normalcy. This is a temporary process and stays
only in the presence of the threat.
Stress is a cyclic pattern of
turning on/off the
sympathetic and
parasympathetic nervous
systems.
Tension free life | 13

B O D Y – M I N D C O R R E L A T I O N
The body follows the mind. This is the
psychological effect on our physiology. Have you
heard about the prevalent medical field called
Psychoneuroimmunology? The immunity system of
the body can be altered by the psychic state of the
mind. Psychosomatic diseases are the illnesses that
arise from the disorder of the psychic state of the
mind.
It is important to create the free space in the mind.
This space allows our ideas to move around freely
in the mind. When the mind space is cramped then
there is no free flow of fresh ideas and one gets
stuck in a particular mode. Wherever free flow is
not possible, energy transference will not be
smooth. This causes tension in the mind. Tensed
mind creates a stiff body. The body becomes stiff
when the mind is tensed. The muscles and joints
mobility will be lost. Now, this becomes a good
start point for an array of all other illnesses.
So, create a free space in the mind. How to do this?
Create a free space in
the mind in order for
the body to move
freely.
Tension free life | 14

M I N D F O C U S
Focussed eyes see things
that normal unfocussed
eyes can’t see around
the task in hand.
Do you know the power of focus? It is the
penetration power of the mind and this power is
given to all of us equally. What happens when
one focus on a particular task for a prolonged
duration of time? He can get the penetration
power to handle the task. When he penetrates
into the task, the world around the task explodes.
He tends to see things that a normal unfocussed
eye can’t see around the task. This is how he
solves the problem related to the task while
others struggle to solve. The penetration power
is like the magnifying lens that allows the world
around the task to see in high definition. This new
visibility gives the probabilities of the means and
solutions related to the task.
4. Your power of focus in the solution zone?
While in the solution zone, the attempted
solution has the potential to get convert into a
problem if the penetration level is less.
Tension free life | 15
This means to say that the task itself is simply
magnified. Such is the power of focus. But,
unfortunately, the attention span of the
individuals decline heavily in the recent years.
Because there are too many distractions which
deplete the ability of an individual to stay
focussed.
In other words, if one focuses on the problem
then the problem gets magnified. On the other
hand, focussing on a solution, the solution gets
magnified. So, it is wise to focus on the solution in
order to solve the problem related to the task.
But, the question at hand: How focussed are we
practically?
Attention is a learnable skill & it is our rights to
stay attentive. One can train the brain to
enhance the attention faculty. Attention is again
a power. The question now is how to harness this
power for our growth.

E M O T I O N & T H I N K I N G B R A I N S
Stress is an emotion centric
response that hijacks the
thinking brain
The stress response is based on the trigger
which occurs in the form of fear, doubt or
worry. Hence, the stress response is
emotion-centric. The problem of the
emotion-centric response is that it is so well
automated that it hijacks the thinking brain.
That is the reason one can’t think straight
while he is in stress. The clarity of the
situation and taking appropriate action is
not possible in the automated centric
process. Thinking brain intervention is a
MUST in the stressed out situation. But, in
reality, in most of the cases, this is not
happening.
But, it is possible to bring the thinking brain
into the picture while in stress. Stress
5. What is the involvement of thinking brain?
Thinking brain is switched off in the extreme
emotional situation. With proper training, the
thinking brain can be brought into the equation to
set equilibrium.
response can be altered with the thinking brain.
This requires brain training and it is a learnable
skill. Obviously, this cannot be practiced during
the peak of the stressed out situation. This
should be practiced when one is in a normal state.
Tension free life | 16

P R O B L E M - S O L U T I O N Z O N E S
The so called “easy going”
person has the inherent
capability to move to the
solution zone right away. This
capacity is a skill and it is a
learnable skill.
The problem is that one stays in the problem
zone instead of moving into the solution zone.
So, the solution is to stay in the solution zone
instead of staying in the problem zone. Stress
is a problem. We need to come out the stress
that means with the right solutions. If we focus
and stay in the problem zone then naturally
due to the power of focus, the problem gets
magnified. We end up entangled with multiple
problems and hence stress gets multiplied. On
the other hand, if we focus and shift to the
solution zone then we will be overwhelmed
with multiple solutions that will flush us out of
the state of stress.
Entangling in the stress mode for a
prolonged period of time is a chronic
stress. It is a like a black hole. It sucks all
our energy as the mind revolves in a
vicious loop that follows from one
problem to another problem. In this
state, we become the owner of stressful
life. Chronic stress has the ability to
alter the internal physiology of the body
everlastingly. The danger here is that
we don’t keep the stress for ourselves.
We give freely to others when they come in
contact with us. Do you remember the power
of words in the early chapter? “Life is hectic”
“office is stressful”. We begin to propaganda
stress freely.
So, what is the main difference between a
stressful people to a people without stress?
The fact here is that there no single person on
this planet without stress. But, the difference
is that the so-called easy going” person has the
ability to handle the stress mindfully. In other
words, he knows how to switch to the solution
zone quickly as soon as the stress response
strikes him.
A stressed person either gets caught in the
vicious loop of the problem zone or takes more
time than usual to move to the solution zone.
The so called “easy going” person has the
inherent capability to move to the solution
zone right away. This capacity is a skill and it is
a learnable skill.
Tension free life | 17

S C H E M A T I C A N A Y L I S
The whole idea is to keep
our emotion positive or at
least neutral. Consistent
negative emotions lead to
the stressful life.
Here is a simplified block diagram. It is a simple
trigger and stress response circuit. The event or
situation triggers the stress response circuit. The
trigger and response change our emotional state.
The whole idea in life is to keep our emotion
positive or at least neutral. Negative emotions
lead to an unbalanced life. Consistent negative
emotions lead to the stressful life.
Memory: The event is not projected into the
mental screen as it is but distorted since it is
controlled by the memory. Memory is the storage
area and is the collection of our life experiences.
Meaning to the event is assigned by referring to
this database. Otherwise, a meaningful
interpretation of the event is not possible. This is
how our earlier experiences of life distort the
current event. In other words, our memory
influences the interpretation of the current
event.
This clearly explains why the same event has
different meaning for different people. Because
their memory or the life experiences are
different. This also clearly explains why a
particular situation is enjoyable for some but the
same situation is stressful for others.
There are two outputs from the memory. All the
relevant and similar information of the life
experiences related to the current event is
projected into the mental screen and the
associated emotions relevant to those events are
also retrieved.
Let us understand this mechanism with an
example. Let us assume that you are given a quick
deadline to your project. You are supposed to
finish the task in hand within a week. Failure to
do this incurs a heavy loss to the organization.
This event sets the trigger T and memory
extraction happens to assign a meaning to the
event. Your past experience related to the event
and the associated emotions are now projected
on the mental screen. Let us say that you have a
bad experience in your earlier attempts and you
failed miserably. This has a negative implication
and consequently triggers the stress responses.
Action: One takes action based on the mental
projection of the event. The action is to work
either in the problem or solution zone. When one
takes an action in the problem zone, the problem
naturally multiplies adding up his negative
emotion. In the solution zone, if the action is not
yielding the right solution then it adds up again
the negative emotion. Ideally, one needs to
quickly move into the solution zone and take
right action that yields the right solution to
generate the positive result.
So, the result of action again affects the emotion.
Tension free life | 18

19
S C H E M A T I C A N A Y L I S
In most cases, our action automatically follows the
earlier patterns of our life experience unless
otherwise intervened wilfully to change the
pattern. Under the influence of this automation, we
repeat the same action and we end up with the
same mistake. So, there is a way to detach
ourselves from this automation and method of
doing this will be presented in the later chapter.
Stress Response: Stress is a natural response to
stay safe and protected. How the skin protects the
body from the external surroundings, stress
protects you from the external dangerous
ambiance.
The stress response is part of the evolution and the
source of evolutionary energy.
Two points are worth to remember in this
discussion.
a) Firstly, it is an automated natural response
based on the demanding situations.
In most cases, our action
automatically follows the
earlier patterns of our life
experience unless otherwise
intervened wilfully to change
the pattern
b) It is an instant boost of energy for a very short
period of time which dies off after a certain period
(See the response curve).
The instant upsurge of energy alters the body
physiology which in turns changes the bodily
responses. This is why, we faint, sweat or tremor in
a stressful situation. Also, it increases the heart
rate, blood pressure, respiratory rate etc. These
bodily sensations again alter the emotion.
So, there are three sources that affect our
emotions.
a) Mental projection
b) Action
c) Bodily response
Tension free life | 19

19
S C H E M A T I C A N A Y L I S
Our tools and techniques to handle the stressful
situation also centered on these three emotional
sources.
Thinking Brain: We have three layers of the brain
namely primitive brain, emotional brain & thinking
brain. If the associated emotions from the memory
are strong then those emotions trigger amygdala,
the emotional center of the brain which hijacks the
thinking brain. This is why one cannot think
straight in a stressful situation.
Chronic stress: In the normal state, a single trigger
generates a single stress response. If the triggers
become multiple then the stress circuit generates
multiple responses instead of a single response.
This is a chronic stress state which permanently
alters the physiology of the body causing the array
of lifestyle diseases. In reality, even though the
event is externally triggered only once, internally it
gets multiplied by the mind into multiple triggers
causing multiple projections on the mental screen.
This internal multiplication is due to the strong
emotional component that is attached to the event.
In the case of project deadline example, all the
failed events of the earlier attempts flash into the
mental screen and each one of those generates the
stress response. So, it is not a single stress
response but a stream of stress responses that
completely alter the body chemistry.
Tension free life | 20

1
GOAL &
EXPERIENCE
2
ROUGH
TERRAIN
3
THIS
MOMENT
P O W E R L A W S
3
POWER LAWS

G O A L & E X P E R I E N C E
Let us assume that you have a goal. You work
hard in attaining the goal. Finally, you achieved
the goal with your hard work. Naturally, you feel
elated with your achievement. This celebration
stays with you for days or weeks or months. But,
this exuberance fades away after certain
duration. Now, you may start a new goal and then
the cycle continues. What is then the purpose of
setting the goals and achieving those goals?
Obviously, it provides the direction in life. Other
than that, any numbers of achievements become
simply the anchoring tools that remind you of
your specific skills in attaining the goals. It is like
a medal collected by winning the competition. A
medal is an exhibit of your distinct skill.
Then, what is that which stays with you forever in
this game of setting the life goals and achieving
those? It is those experiences, good or bad that
one encountered in the process of achieving the
goals. So, what stays with you is your experience
in attaining the goal. In fact, each individual is the
construct of these experiences. He is shaped as a
personality based on these experiences.
If you ask any successful people of those who
achieved certain very distinctive positions then it
becomes so clear from their view that the
position is not giving the happiness but the
experience in attaining the position is the one
that gives them the happiness.
Happiness comes not
from the goal but from
the experience in
attaining the goal
Tension free life | 22

G O A L & E X P E R I E N C E
This realisation is so important in setting up
individual mindset while working in the solution
zone. Remember that all our attempts at the
solutions do not yield the favourable results.
Having realised the fact that the experience in
attaining the goal is more important than the goal
itself, it is then okay to face the unfavourable
results. In obtaining a solution, one may not
succeed but the attempt that one made is really
significant which sets the experience in him.
In other words, try the solutions with conviction. It
is important to give one hundred percent effort
irrespective of the end result. It is guaranteed that
one gains experience.
Accelerated growth: As per the power of focus,
things get magnified and multiplied where one
focuses on. So, it is dangerous to focus on the
problem zone because the problem gets magnified
and multiplied. It is pertinent to switch to the
solution zone. Now, the solution gets magnified
and multiplied. Here the solution may go
right or wrong. When the solution is in the right
direction, it puts us on the growth path. But when
the solution goes wrong, it puts us in double
growth path. Because here we get a chance to
learn something new out of our failure. New
learning aligns us in the evolutionary path. This is a
must for the human. Without which, we cease to
grow.
When the solution is in the
right direction, it puts us
on the growth path. But
when the solution goes
wrong, it puts us in
double growth path.
Tension free life | 23

R O U G H T E R R A I N
Stress provides the
reference. A state of joy
cannot become
meaningful without a
state of stressful
situation.
Value: Imagine a life without stress. It is great
and full of happiness & joy. But, how one knows
that he is joyful? There should be a reference to
measure the happiness. How happy are you?
Without a proper reference, he may not even
realise that he is joyful even though he is in a
state of joy. Stress provides this reference. A
state of joy cannot become meaningful without a
state of the stressful situation.
The value of the shadow of the tree can be fully
realised only when we walk in the harsh heat of
the sun. Without the experience in the sun, our
experience of the shadow has void meaning.
Rough terrain makes you realise the value of
smooth surface. We encounter stress to know
the value of our experience of joy. The danger is
that some of us are so much entangled in the
mode of stress so that they lose the ability to see
another side of their life. This is the sorry state of
chronic stress. So, it is safe to have stress but it
should not become chronic.
Balance act: Life is a cyclic pattern of on and off.
The sun appears in the morning and vanishes in
the evening. Moon comes in the night and
vanishes in the morning. The modern digital
world is a construct of this binary system only. It
is just on and off. So, accept the stressful state
willingly like how one accept joyful state
cheerfully.
Tension free life | 24

R O U G H T E R R A I N
New Learning: Growth for a person comes from his
new learnings. Growth ceases when there is no
learning from the experiences of life. If one repeats
the same set of activities day in and day out, he will
soon hit the wall. He gets bored. New learning
means that one dares to venture into those
unknown zones. This unknown zone is a rough
terrain to manoeuvre. Stress provides an
opportunity of this rough terrain. Let us play here
in this terrain for our new learning and gain new
experience.
Rough terrain requires good manoeuvring skill. It is
a learning ground. It is a learning opportunity to
learn new things. Learning becomes our
experience. A collection of those experiences is our
definition. Rough terrain provides an opportunity
to know the value of the smooth surface.
New learning becomes
our experiences. A
collection of those
experiences is our
definition.
Tension free life | 25

T H I S M O M E N T
When we live in THIS
present moment, we don’t
feel stressed. Let us live the
same way the next moment.
We will not feel stressed in
that moment too
I got the opportunity to deal with many numbers
of clients who have the chronic stress.
Eventually, they all pose with some kind of
psychosomatic illness such migraine, anxiety,
hypertension, cardiovascular diseases etc. With
all these people when I asked this question.
“Right now, at this very moment, in this split of
the second, do you have stress? Uniformly, the
answers were NO. I am now asking the same
question to you. Do you feel stressed at this very
moment, this split of the second? If the answer is
NO then we have the answer handling stress.
When we live in THIS present moment, we don’t
feel stressed. Let us live the same way the next
moment. We will not feel stressed in that
moment too. Let us then extrapolate this pattern
of living from moment to moment from now on.
We will not be stressed out lifelong. But, this is
not as simple as it looks.
The biggest hurdle living in the present moment
is caused by our own mind. At any given point of
time, the mind has the movement. It moves from
the past to future and future to past without
stopping in this present moment. It is like a clock
pendulum that swings from one end to another
with a brief crossing at the neutral point. Both
the ends of the swing are the locus of the past
and future and the neutral point is the present
moment.
Tension free life | 26

T H I S M O M E N T
Take an example of driving the car to the office.
Strictly speaking, we need to be in the experience
of driving the car of how we handle the break, gear
and how we manage the traffic, how we follow the
rules of the traffic etc. There is no great conscious
effort is required in doing all of those above
activities as we have repeated the driving for many
years. So, naturally, we work in a kind of autopilot
mode and do all those actions without any
conscious effort. The mind is now free to fast
forward to the event that is going to happen in the
office or rewind to the past event that happened
back at the home. This is the mind pendulum
action.
Chronic stress is a construct of our mind. The
pendulum action of the mind is the cause. Mind
constructs the meaning from our own past
experiences and projects those in the future.We
need to train the mind to work in the present
moment. This is again a skill and it is a learnable
skill.
Alive: Mind seeks what we don’t have. There are so
many other things which we have. But, still, the
mind looks for something which we don’t have.
Tension free life | 27
This is the effect of the distinctive attribute that
human species possess which is called CURIOSITY.
There is nothing wrong in becoming curious in life
but on the other hand, one should develop the
ability to be of grateful of what one possesses.
The value of the leg is known only after we break
our leg in an accident. Until the time, the leg
functionality is taken for granted. Human system
and in general, this entire universe are complete
orchestrated system and cherish the experiences
of these every moment.
So, do not cherish stress, hectic life and so on.
There is a flip side to it. Cultivate our awareness to
cherish those other fine experiences which we
have taken those for granted. For instant, in this
moment, we are alive. In spite of all those ups and
downs of the life, the life force is pretty much
active in this very moment. Is it not a magic? It is
the greatest realisation.
But, have you realised this wonderful gift? Let us
try to realise this by increasing the level of our
awareness. Cherish life!!

2
4
PENETRATION MIND
POWER
THINKING BRAIN
INTERVENTION
4
1
3
FREE UP MIND
SPACE
BRAIN
SENSITIVITY
POWER TECHNIQUES
P O W E R T E C H N I Q U E S

S O L U T I O N S
Having discussed so far the engineering
mechanism of the stress response, the causes for
the stress, the mind game in the context of the
stress and the understanding of those three
universal power laws, it is time now to move on to
the methods, techniques and tools to lead a tension
free life. With the practice of the following
techniques, tension free life is not going to be a farfetched
reality. It is very much practical.
Free up space:
As stated in “this moment” chapter, stress cannot
coexist when we live in this very moment. In this
very moment, we are somehow connected within.
To illustrate this phenomenon, let us assume that
you are on holiday trip to a beach resort. You are at
the resort and when you slide the curtain of your
bedroom window, you get a nice view of the deep
blue sea and the sun has just begun to rise. The
reflection of the rays of the sun can be seen on the
ocean surface. The orange colour of the sun & blue
colour of the sea, the combination is so
mesmerizing and you are in that moment. Now, at
this very moment, there is absolutely no sign of
stress. You are somehow connected with the
display of external energy which in turn lead you a
connection within. Influence of mind at this very
moment is negligible.
As stated earlier, without any external support,
living in THIS present moment is a challenge
because of the influence of the mind. But, it is an
art that can be developed. Mind when it is
cluttered, it has the maximum outside movement.
This is the time, the mind tends to swing from back
and forth from the past to future and vice versa.
The practice here is simply to free up space inside
the mind. When there is a free space there is a way
for the free flow of energy. How to create this free
space? The answer is simple. Plainly, observe the
mind willingly. One cannot control the mind. If one
attempts to control the mind then the mind
becomes violent. But, give the liberty for the mind
to act in its own terms and just observe the
wandering pattern. Observe the mind willingly but
Tension free life | 29

S O L U T I O N S
with one very important condition. Do not engage
with the mind while observing. This means,
irrespective of the movement of the mind, we stay
aside watching just only the movement of mind,
our own thoughts without passing on judgments.
Initially, when one directs his awareness, he will
notice the chaotic movement of the mind from the
past to future back and forth. But with the
boundary condition, the mind does not know what
to do after sometimes. This is the state we need
very often. Over a period of time, one develops this
distinctive skill to stay in the moment on demand
and at will. It slowly then becomes his default state
of existence.
Practice method:
Duration: 3minutes
1. Sit upright in a calm and quite place either on the
floor or in a chair.
2. Relax the body consciously and let there not be
any form of tension in the body.
3. Pay attention to the rise and fall of breath for a
period of ten breath counts.
Tension . free life | 30
4. Simply, divert your attention to your mind. What
is the thought that surfaces out of the mind?
Observe the movement of the mind and
importantly, stay non-judgemental. The moment
one tends to engage with the mind, the system of
mind goes haywire. Stay here in this mode for three
minutes.
5. After three minutes, slowly come out this state.
This practice appears to be simple and even stupid.
But, this has a profound impact in training the mind
not to swing back and forth from the past to future.
Swinging is due to the entertainment and
voluntarily, in this practice, we force ourselves not
to entrain with the mind. The above technique,
when practiced for a consistent period of four
weeks changes the pattern of movement of mind.
We slowly get the ability to live in the present
moment.

P E N E T R A T I O N M I N D P O W E R
While in the solution zone,
the attempted solution has
the potential to get convert
into a problem if the
penetration level is less. This
is where the power of focus
becomes the key
As stated earlier, it is important to move quickly
from the problem zone to solution zone. The
energy magnifies and multiplies where one
focuses on. If the focus is on the problem then the
problem multiplies & when focus on the solution,
solution magnifies and multiplies. Stress is a
problem and we need to move to solution zone to
find out the solution for the stress. But, while you
are in the solution zone, the attempted solution
has the potential to get convert into a problem if
the penetration level is less. This is where the
power of focus becomes the key. Unfortunately,
the attention faculty of the brain has a declining
trend in the recent years. People have very short
attention span time. But, good news is that it is a
learnable skill.
Technique:
Duration: 3minutes
1. Sit upright in a calm and quite place either on
the floor or in a chair.
2. Relax the body consciously and let there not be
any form of tension in the body.
3. Pay attention to the rise and fall of your
breath.
4. You may get distracted by the external or
internal means in the form of noise, smell or even
our own mind distraction. Gently, discard the
Tension free life | 31
distractions and pay attention again to the rise &
fall of breath. Remember in order to strengthen
the attention muscle, distractions act as the
dumb bells.
5. Continue this attention strengthening
exercise for three minutes.
Initially, one may notice distractions are
annoying because the attention on the breath is
such a boring exercise and our awareness picks
up the distractions more easily. With a period of
time and consistent practice, the neural network
of the brain changes & the attention capability
improves.

B R A I N S E N S I T I V I T Y
A dumb pulse oxymeter has
the ability to detect the
heart beat while our own
brain cannot able to detect
the signal at the index
finger.
Stress is an automated process and it is emotioncentric.
When the emotion is highly dominant,
the thinking brain is completely bypassed. This is
the reason, a person cannot think straight in a
stressed out situation. Can we manage the
emotion while we are in the stress mode? Then, it
is possible to alter the emotional input to the
stress circuit and hence the response from the
circuit will be different. This is a leap step
forward in handling a stressful situation. We are
dynamically altering the stress response as it
unfolds in real time.
The first step here is, how good are we in
capturing the emotion? This means, we are
completely aware of our emotion in any given
situation. With this emotional awareness level, it
is then possible to manage the emotion. When
one is in control of his emotion, he gets the ability
to manage his emotion. Also, he gets the power
to become aware of others emotions and he gets
the ability to manage them in a better way.
How do we capture our emotions? Emotions are
nothing but feelings that pop up from the body as
bodily sensations. The sensitivity to capture
these sensations determines our emotional
awareness. But, unfortunately, most of us lack
this skill. We have the ability to capture gross
sensations such as pain and pleasure but not the
subtle & finer sensations such as throbbing,
pulsating and tickling sensations. Better the brain
sensitivity for the finer subtle sensations, higher
would be the emotional awareness and greater
the ability to handle the stressful situation.
If an electronic gadget such as a pulse oxymeter
is inserted into the fingers, it preciously detects
the heart rate. This means there is a pulsating
signal that is there on the index finger. So, if one
gently touches the thumb and the index finger, he
should able to feel his own hard beat. If he can’t
feel this pulsating sensation but just the touch
sensation then definitely the brain sensitivity is
less in this case. A dumb pulse oxymeter can able
to detect the signal while our own brain cannot
able to detect. It is now time to improve the
sensitivity of the brain so that one’s emotional
awareness gets enhanced.
Tension free life | 32

S E N S I T I V I T Y P R A C T I C E
Sensitivity Practice:
Duration: 3minutes
1. Sit upright in a calm and quite place either on the
floor or in a chair.
2. Relax the body consciously and let there not be
any form of tension in the body.
3. Pay attention to your rise and fall of your
breathing for ten breath counts.
4. Gently, touch the index finger with the thumb
finger. Retain this finger lock for next three
minutes. Divert your attention to the touch
sensation, that is the meeting point between the
thumb and index finger. Initially, one may feel only
the gross touch sensation but with consistent
practice, one slowly witnesses the pulsating
sensation of the heart.
5. With consistent practice, when the attention is
diverted to the middle of the palm, one might even
witnesses more subtle sensations of the nerve
ending points.
6. After three minutes, slowly come out this
practice mode.
With the above practice, one can train the brain for
the subtle sensations.
Tension free life | 33

T H I N K I N G B R A I N I N T E R V E N T I O N
Stress is an automated process and it is emotioncentric.
When the emotion is highly dominant, the
thinking brain is completely bypassed. That is the
reason, a person cannot think straight in a stressed
out situation. Can we change the stress response
by the intervention of thinking brain? The answer
is NO if we leave the automation freely. But, with
brain sensitivity training, it is possible to
dynamically alter the stress response as it unfolds
in real time. There is a thin line of a gap between
the trigger and response. One can exploit this
region.
In between response and experience is a space.
Experience has no inherent meaning to it. Meaning
is outside the experience & it comes from our mind.
How we assign the meaning to the experience has
an effect on our feeling. If the experience
generates a bad feeling then it is important to work
on the alternate possibilities of the “meaning” that
we assign to the experience. This is the way the
thinking brain helps in changing the stress
response.
Tension free life | 34
The entire process of experience, assigning
meaning & responding to the experience have
become so integral that all of those act in
coherence as one entity. It is so automatically
programmed that we don’t even realise that there
are individual components to the experience i.e the
experience in itself as well as the meaning to the
experience. The meaning is assigned straight from
our own faith & belief structure.
Practice method:
In order to have a less stressful effect of the
experiences of life, it is good to follow this practice
method.
1. Pick the experience that causes the stress
2. Bring it to your mind, the event/people
responsible for this experience
3. Find out the meaning that you have
automatically assigned to this experience
4. Now, look for 3 more alternative meanings to
this experience
5. If all the alternatives generate negative feeling
then specifically generate a more positive meaning
to the event.
6. Now, substitute this meaning for the experience
to have a positive feeling.

1
RELEASING
HABIT
2
UNIQUE
IDENTITY
P O W E R H A B I T S
2
POWER HABITS

R E L E A S I N G H A B I T S :
Releasing moments truly
connect a person to the
deeper side of him.
During the wakeful hours of the day, mostly we
engage in activities in our works, family, travel
etc. We repeat these set of engagements day
after day and slowly these engagements become
part of our life. We wear different masks with the
engagements. We wear the mask of a father
while engaging with the son, the mask of an
employee with the employer, mask of a consumer
with the seller and so on. Anything, when
repeated, becomes a pattern and our habit.
When one or more of these engagements not
going as per our desire then that would become
the potential cause of the stress in life. So, stress
has also become a pattern of our life.
To break this stressful pattern, one needs to
create few of the releasing moments during the
wakeful hours of the day. These moments can be
anything that truly connects a person to the
deeper side of him. These moments can be
anything from listening to the music, doing
physical exercises, riding a bike, cooking, singing,
uttering even some meaningless words, chatting
with a person very closer and so on.
The boundary condition in creating such a
moment is that the person should get connect to
his deeper self or simply, live in that moment
without wearing a mask. Voluntarily, create such
moments and embed those with the daily
activities of the wakeful hours.
Now, we have created a perfect balance of the
releasing moments to the active moments which
helps in creating a tension free life.
Tension free life | 36

U N I Q U E I D E N T I T Y :
Become unique by your
talents. This “high”
effectively compensates the
low period of stress.
We have set of strong and weak points. A strong
point helps in compensating a weak point. This is
the law of compensation. We are in our "lows" in
the stressful situations. We need "high" as
compensation. These "highs" sometimes, we
falsely augment with drinking, smoking, eating
etc. These are created with the external
resources. These highs are weak that loses their
strength very fast with respect to time. So, these
are the temporary highs which give relief only for
the shorter duration.
A true high can be built by enhancing the inner
strength using the internal resources. One way of
doing this is to build a unique self-identity. Selfidentity
is that how one sees himself. Each one of
us has some sort of talents or skills. All one needs
to do is to enhance and sharpen the faculties to a
point that he becomes unique by those talents. It
is then good to associate him to those heightened
talents.
. This attribute adds value to a person because he
has proved to himself his worthiness. This selfidentity
helps in his low stressful life. Our identity
changes with time and is not fixed. We can
consciously build one that adds value to us. For
example, let us consider that one is good in music.
Now, he has to put conscious effort in enhancing
and sharpening this talent. Over a period of time,
his skill level has moved to a place where it
fetches some unique position. He is different and
becomes the new version of himself. This “high”
effectively compensates the low period of stress.
Tension free life | 37

K E Y P O I N T S
1. Words have power. Word alters the emotional
state.
2. The locus of stress is pretty much internal in
contrast to the belief that stress comes from the
external surroundings.
3. Stress is a natural protection mechanism. How
the skin protects the body from the external
surroundings, stress protects you from the
external dangerous ambiance.
4. Two common causes of stress are
1. Task in hand demands energy far more than
one’s resource capacity
2. Result of the action is not in favour.
5. The stress circuit which worked in the
primitive times and the one that works now in
the modern days are one and the same.
6. One may end up spending the entire life
unrealistically if the mental projection glasses
and filter are not perfected
7. Stress is a cyclic pattern of turning on/off the
sympathetic and parasympathetic nervous
systems.
8. Body-Mind correlation: Create a free space in
the mind in order for the body to move freely.
9. Focussed eyes see things that normal
unfocussed eyes can’t see around the task in
hand.
10. Stress is an emotion-centric response that
hijacks the thinking brain.
11. The so called “easy going” person has the
inherent capability to move to the solution zone
right away. This capacity is a skill and it is a
learnable skill.
12. Happiness comes not from the goal but from
the experience in attaining the goal
13. When the solution is in the right direction, it
puts us on the growth path. But when the
solution goes wrong, it puts us in double growth
path.
14. Stress provides the reference. A state of joy
cannot become meaningful without a state of the
stressful situation.
15. New learning becomes our experiences. A
collection of those experiences is our definition.
16. When we live in THIS very moment, we don’t
feel stressed.
17. We need to train the mind to work in the
present moment. This is again a skill and it is a
learnable skill.
18. While in the solution zone, the attempted
solution has the potential to get convert into a
problem if the penetration level is less. This is
where the power of focus becomes the key
19. A dumb pulse oxymeter has the ability to
detect the heart beat while our own brain cannot
able to detect at the index finger.
20. Releasing moments truly connect a person to
the deeper side of him.
Tension free life| 38

M Y T H S
“Thinking of a situation without
stress is as good as thinking of
body without skin. It does not
look good!!”
1. Stress is harmful to our health
This is the most common myth related to this
subject matter. Stress is a natural protection
mechanism that provides us the instant burst of
energy to tackle the demanding situations. Stress
is a natural response to stay safe and protected.
How the skin protects the body from the external
surrounding, in the same way, stress protects us
from the external dangerous ambiance. The
stress response is part of the evolution and is a
source of evolutionary energy. Thinking of a
situation without stress is as good as thinking of
body without skin. It does not look good!!
It is the chronic stress that is harmful to health. In
the normal state, a single trigger generates a
single stress response. If the triggers become
multiple then the stress circuit generates
multiple responses instead of a single response.
This is a chronic stress state which has the ability
to permanently alter the physiology of the body
causing the array of lifestyle diseases.
2. Office ( external situation) is stressful
Generally, stress is attributed to the external
situations such as office, traffic etc. Is that
external situation that causes the stress or the
internal experience to the situation causes the
stress? If it is the external situation such as office
causing
stress then the office should be stressful to all of
the employees uniformly. But, in reality,
Tension free life | 39
the same office is stressful for some while it is
enjoyable for others. The locus of stress is pretty
much internal in contrast to the belief that stress
comes from the external surroundings.
The external office is the same for all.But, the
internal experience of the office varies from
person to person. Hence, stress is not external
but very much internal. Knowing this fact, if one
blames the external situation such as office then
it is mere his ignorance. So, it is good to revise the
location of the stress if one tends to blame the
external situations. Those external situations are
simply the triggers but not the causes for the
stress. Your experience to the situation plays the
key role in deciding the locus point of the stress.
The good news is that one can assign different
meanings to the external situation and it is a
learnable skill.

M Y T H S
“Asking someone to stay
relaxed is like asking someone
to stay alive as well dead
simultaneously!”
3. Life is always challenging & often stressful
We all uniformly accept that stress is part of our
life. Somehow, we are sold on to the idea that
stress is part and parcel of our life. Here is simple
evidence. Just look around and listen to the
common folk conversations, social media and TV
channels related to this subject matter. As the
social animals, we follow this trend and
eventually become the owners of the stress. Now
stress becomes a reality in this game. Are we
designed to born and live in stress?
No!! All the creatures in this universe follow the
same pattern as that of the universe. Universe
pattern is nothing but expansion & growth. Even
today, the universe is constantly expanding, the
Himalayas is growing taller & so on. We follow
the same pattern of expansion & growth. We are
not here to constrict ourselves with the stress
element and hence, our life follows the same
pattern of growth & expansion.
4. Relax when you are stressed out
Just relax!! This a contradictory remedy. You are
financially poor and say that you are looking for a
solution to become financially stronger. What
will happen if someone comes and say, “Become
Rich?” Also, it is like asking someone to stay alive
as well dead simultaneously. This is how it sounds
to offer a solution to stay relaxed in the stressed
out situation.
Tension free life | 40
One cannot stay relaxed in the stressful situation
because stress and relaxation cannot coexist
together. Both are mutually exclusive.
5. Meditate when you are stressed out
Meditation has the ability to alter the state of
awareness. Meditative state is a heightened state
of awareness. Stress is a different state of
awareness. Hence, if one plans to mediate in a
stressful situation, it is not going to work for him
because both stressful state & meditative state
are different states of awareness. But, it is
possible with a proper training to get into a
meditative state of awareness that disregards
the stressful state.
6. Stress management (can we??)
Can we manage stress and hence, managing
stress circuit? Also, there is an emerging trend
that has a cyclic “accumulate and release”
pattern for stress. We accumulate stress during
the weekdays and dump the stress during
weekends. We take a bunch of holiday breaks to
release the stress when the volume of
accumulation becomes seemingly more. Is this
the right way to manage stress? Honestly
speaking, there is no such thing called stress
management. Yes, one cannot manage stress as
stress response circuit is an evolutionary design
developed and perfected by billion years of
human evolution. The result will be futile if one
attempts to play with this circuit. Stress circuit is
an evolutionary automated process such as blood
circulatory system, digestive system etc. Can we
manage blood circulation or digestive system?
Only possible solution is how to handle ourselves
optimally in the stressful situation. This means, it
is managing the inputs to the stress circuit but
not managing the stress circuit itself. In fact, this
booklet is to establish this truth and to provide a
set of practical tools to handle optimally
ourselves in the stressful situations.

P R A C T I C E T I P S
“Dedication and consistency of the practice are the
prices that one pays to attain such a high level of mental
state”
Living a tension free life is bliss but it will not come to all of us that easily. It needs efforts. It
demands a very different state of mind which in turn calls for proper training of the mind and
rewiring the brain. This comes with a cost. Dedication and consistency of the practice are the
prices that one pays to attain such high level of the mental state. The suggested practices
appear to be very boring at the beginning stage. Here are the two reasons for the boredom.
a) All mind training practices are very subtle in nature and the practitioner is not used to do
this type of very subtle mind training and b) the practitioner expectation to get the
instantaneous result. There is always a mismatch of the result to the expectation.
Here are certain tips that help in breaking the barrier and ripe the ultimate reward. The
reward that one is going to get is really very HUGE!! Set aside 15 minutes of dedicated time
for the practice. Ideally, I suggest one to do the practice at the start and end of the day
fifteen minutes each. One needs to create a practice logbook. Please do not hold the logbook
in the mind. The mind is very good at generating ideas and it is not good to hold data. So, do
not overload mind by holding data.
To see a solid result, one needs to do the below practices at least for thirty consecutive days.
Steps:
1. Allocate 15 minutes of your morning time before the start of the day. Practice the four
power techniques in these 15 minutes. Record the practices in the logbook to see the
consistency of the practice.
2. Allocate 15 minutes towards the end of the day. Reflect on the various situations of the
day and use the logbook to write/check the five power questions, three laws & two habits.
It is easy to maintain and track the logbook using daily journal and goal tracking mobile apps.
Tension free life | 41

P R A C T I C E T I P S
Tension free life | 42

P R A C T I C E T I P S
Use goal tracker mobile app to keep record of practice
logbook.
Tension free life | 43

S U M M A R Y
In summary, stress is a natural response and is a
powerful protection mechanism. Stress is an
essential mechanism for our survival. It is
harmful only when the stress becomes chronic.
Since the locus of the stress is internal, it is
important to optimise our own internal
landscape, i.e. the mind and emotion.
Present moment awareness and stress can’t
coexist. Mind acts as a pendulum that swings
back and forth to past and future and it deprives
one to experience the present moment as it is. So,
it is significant to formally observe the movement
of mind with detached awareness. Mind ceases
to swing with the “Free up the mind space”
practice.
We need absolute clarity in obtaining the
solution and that is achievable by the enhanced
power of focus. “Penetration mind power”
technique helps in heightening the attention
faculty of the brain. Stress is emotion-centric and
hence we should be trained in our emotional
awareness & emotional management. “Brain
sensitivity” practice helps in enhancing this skill.
By default, thinking brain is naturally bypassed in
stressed out situation. How to enable the
thinking brain dynamically while stress unfolds in
real time is the ultimate means of handling the
stress. “Brain sensitivity” and “Thinking brain
intervention” practices help in bringing this
dynamism.
While the two power habits help in the
compensation of the stress, application of the
three power laws help in guarding us to retain
the balanced state.
Practice the four power techniques, three power
laws and two power habits to lead a tension free
life!! Live large!!
Tension free life| 44
Practice the four power
techniques, three power laws
and two power habits to lead
a tension free life!!

Body Healthy
mind
Focussed
balance
Emotional
lifestyle
Stylish
leadership
Effective
innovation at
Greater
work
relationships
Effective
management
level of productivity
High
Transformational Wellness
Personal Coaching Program
Rediscover Holistic Identity
featuring
Invest
240
Hours/
Year
+ Mindfulness + Emotional Intelligence
Wellness
gaining
High level of energy
Personal
Wellness
program for the
Business Leaders
Tension free life | 45

your life
Recharge
force!!
Wellness
Personal
at different
retreats
Bangalore,
locations:
Yercaud &
Ooty,
focussing on
Coorg
awareness,
Wellness
mindfulness,
Emotional
yoga
Intelligence,
& coaching.
training
Wellness
Personal Retreats Program
Rewire
Health
DNA.
2-3 days
Retreat
Program
Tension free life| 46

is harmful for our health
-Stress
is stressful
-Office
is always challenging & often stressful
-Life
when you are stressed out
-Relax
management (can we?)
-Stress
when you are stressed out
-Meditate
Engineering Analysis of Stress
WORKSHOPS
Contact NOW
B R E A K I N G T H E M Y T H S ! !
Train the Mind
Rewire the Brain
murali@mxdimension.com | www.mxdimension.com | Mob:7760 655 410

FOCUSED
BALANCED
M O T I O N
E
POSITIVE
I F E L
M I N D
Murali profile: Former engineering director & now, a personal wellness success coach for
the corporate senior executives. Works with worldwide clients those include CFO, CEO, MD,
VP from ABB, Volvo, Airbus, AMD, Colliers and other companies. Holds bachelor degree in
engineering & masters in contemplative science.An avid believer of contemplative science,
amateur long distance runner, cyclist, occasional horse rider & blogger.
www.mxdimension.com
murali@mxdimension.com