Background
In this teaching, Guru Sanju shares a simple yet powerful philosophy: be demanding in life. Being demanding does not mean being difficult with people. It means extracting the highest quality from every moment of existence. This discourse blends everyday life experience, mindful eating, breath awareness, and presence practices to show how health, happiness, and energy depend on conscious engagement with life. Through the example of a simple meal, walking in rain, and slow-motion exhalation, this teaching explains how to live fully in the present moment and access deeper joy without external dependence.
Be Demanding in Life
Be demanding in life. It is the secret to health and happiness.
Being demanding in life means you have to extract the highest from life. You have to extract the highest from each moment of living life. This means that life is not in the past. Life is not in the future. Life is here and now.
If you want to be successful, then you have to be demanding.
A Simple Example from Daily Life
Today I ordered poha, an Indian breakfast meal. When it was served, it was too oily. I did not simply accept it. I asked them to make it again. This is what being demanding means. You do not compromise on the quality of your experience.
Now I enjoy my demanding meal. Even a small act like this changes the way you live life. You start valuing your experiences. You start extracting the best from what is available.
Exploration is Part of Being Demanding
I keep experimenting with new experiences. If you stick to only one thing in life and repeat the same pattern again and again, then you are not living a demanding life.
Your health and happiness depend on what kind of experiences you invest in every day.
Enjoying Life Regardless of Conditions
Right now it is raining. This is a totally different ambience from a sunny day. There is not the usual sunlight energy that excites and energizes you. But I use breathing practices and energy transmutation techniques to enjoy life regardless of conditions.
This means your happiness is not dependent on external circumstances. It is dependent on your inner engagement.
The Slow Motion Exhalation Technique
One of the techniques I follow to extract the best out of life is slow-motion exhalation.
If you are sitting somewhere and want to feel life fully, this exhalation shifts your attention from the outer world to your breath and to your experience.
Before taking any experience, practice this breath for five minutes. Then you will be totally present to the experience — whether it is eating food, walking, or simply observing.
How to Practice
Exhale slowly and count in your mind:
1… 2… 3… 4… 5… 6… 7… 8… 9… 10…
Continue counting while exhaling. The longer the exhalation, the deeper your attention comes to yourself.
You begin to feel that pleasure is here and now. Happiness is not somewhere else. It is in this moment.
Presence is the Real Experience
Whatever you do in life, make sure your attention is in the present moment. Otherwise you are only performing activities without living them.
Your body may be present, but your attention, energy, and breath are absent. When you engage your breath with your activity, a shift happens.
You begin to live life fully.
Enjoying Without External Dependence
When you live like this, you discover there is so much to enjoy in life. The pleasure that comes from the body through presence is real. You do not need to spend excessive money to enjoy life.
Your intention, attention, and engagement create joy.
Physiological Benefits of Slow Exhalation
This slow exhalation improves blood circulation. Vasodilation happens. The lymphatic system activates. Toxins begin to release. CO2 and oxygen exchange improves in the lungs.
Your heart rate slows down. Your brain waves shift from beta frequency to alpha frequency.
When you are in alpha frequency, you are in rest-and-digest mode. There is no fight or flight. Life is happening right now.
Living Fully
When you engage in life like this, you realize that life is great. You can enjoy whatever experience you are in. You do not need perfect conditions. You only need presence.
These are the simple secrets through which I live my life. You too can enjoy life if you follow them.
Take care and have a good day.
