Conscious Eating, Breathwork, and Acting for Transformation

Background

This discourse arises from a live session in which I, Guru Sanju, guided a young seeker through a layered transformation—diagnosis of energy, cultivation of gratitude and feminine softness, reduction of anger through conscious communication, expansion exercises for acting, and, centrally, the science and practice of conscious eating. What began with simple observations (“look into the camera,” “show me your hands,” “tell me your experience”) unfolded into a precise method: how to chew, how to use saliva as medicine, how to read the body’s signals (burp, hunger, satiety), how to drink water correctly, how to time meals by real hunger rather than clock patterns, and how to stabilize the nervous system through slow breathing and external kumbhak. Alongside, I introduced practical acting drills—playing three distinct characters with full-body presence—and set a structured three-day homework with breath counts, journaling, and meditation focused on the third eye. This text refines that complete teaching for any reader to practice.

Opening Diagnosis and the First Shift: Gratitude, Safety, and Softness

Hello. Good morning. Good afternoon. How are you? I will diagnose you first. Look steadily. Soften your gaze. Open your eyes comfortably. Now, present your right hand; now the left—straighter, take it a little back so the lines and joints are clear.

Tell me what you experienced. Did anything change?

You share gratitude. When you feel grateful, your body softens. The tension releases. That holding you carried was your system protecting itself. When brain and nervous system feel unsafe, they move into fight, flight, or freeze. Blood vessels constrict, the whole being tightens. Now, because you are moving toward your life purpose and you see it happening, your brain is feeling safe. Energetically, you are becoming gentle, soft, and beautifully feminine—like a girl again. The transformation is present in your face and presence.

Make gratitude a ritual. Practice it daily. Connect to softness and gentleness. You will feel higher forces working with you.

Calm Replaces Anger: Conscious Communication and Tapping

You report the screaming and fighting have reduced. You are less angry, less frustrated—calmer, peaceful, more human in your interactions. This is conscious communication. Consciousness has increased in you.

You practiced tapping—double tapping—and even guided another person to try it. Good. Keep teaching what you are embodying; it anchors your own change.

I will certainly teach further techniques and transmit energy. First, let’s deepen the exploration so you move from this level to the next.

Acting as Alchemy: The Three-Character Audition Exercise

About acting: you will enact a scene with three characters. You will play each character one at a time—for instance, mother, father, son; or police, villain, hero; or any trio you choose. The event should be clear—something around which the dialog revolves. Be sure the characters are different personalities. Do not look at me while you perform; enter the scene fully.

Create a physical stage:

• Fix your phone at one place, far enough to capture your full body.
• Use the space—stand, change position, walk to “enter,” “turn” to address another character, look into an imaginary character’s eyes while speaking.
• Speak as each character in turn. Switch posture, gaze, tone, breath rhythm, and subtle facial musculature.

You proposed a plot of three friends:

• One in a relationship
• One fed up with relationships
• One without any relationship

This is good. Name them (A, B, C), then give them full names and lived textures. Perform the scene in English for now. Do not check in with me while acting. You are the stage.

Body Work and Baseline Metrics: BMI and Commitment

Your body is currently overweight. Calculate your BMI (Body Mass Index) so we can track progress. Age: 21. Height: 5’2”. Weight: ~61 kg. The BMI is around 24.6, within normal range. Still, the goal is to recompose: reduce excess fat, build stronger muscle, and become light and agile for acting.

How committed are you? If I teach, will you practice honestly? Good. Then we begin with the master key: conscious eating.

The Master Key: Conscious Eating (How to Eat, Not Just What)

Most people—99%—eat unconsciously. No one taught them how to eat. Your single apple bite showed me the pattern: morsels too big; food rushed to the stomach without being prepared in the mouth. The stomach has no teeth. The mouth is your mixer-grinder.

The Cellular Why

Your cells need three elements to produce energy via mitochondrial respiration (ATP):

1. Glucose extracted from food,
2. Water,
3. Oxygen from your breath.

If food remains poorly broken down, the body spends extra energy to liquefy and digest it. Brain energy drains into the gut; you feel lethargic and unfocused. Over time, toxicity and excess energy store as fat, reducing capacity and clarity.

The Core Rules of Conscious Eating

• Eat only when hungry. Not by clock patterns of breakfast–lunch–dinner. Wait for the true hunger signal (the gentle burn or pull below the sternum).
• Small morsels. The size should be like the width of two fingers of your hand; err on the smaller side.
• Chew until tasteless. The taste is the nutrition. As saliva (an enzyme-rich medicine) extracts the nutrition, the taste dissolves. Keep chewing until the food becomes a soupy paste and then let the body swallow on its own. Aim for 50% food and 50% saliva in each mouthful.
• Water becomes medicine. Never throw water straight down the throat. Sip, mix with saliva, then swallow. This aids digestion rather than diluting digestive fire.
• Follow the burp. Early burps (after 1–3 morsels) do not mean stop; sip a little water and continue. The stop signal is the later, clear burp plus the inner sense that “I don’t need more now.”
• Space meals by real signals. If truly not hungry for hours, drink water as needed and wait. If you feel hungry again after an hour, eat a small portion again. Give the body just enough raw material to keep the fire bright without overloading it.
• Eat alone initially if needed. Environmental pressure makes retraining harder. If family meals distract, quietly adjust timing. You do not have to explain your practice; simply say, “I’m enjoying my food.”

What Changes You’ll Notice

• Lighter body; clarity increases; focus returns.
• Appetite becomes intelligent. Sometimes one dosa becomes enough; sometimes three are right—your body decides.
• Natural draw toward pranic foods—fruits, vegetables, raw nuts; reduced pull toward junk and stale foods.
• Healthy signals normalize. Do not be shy about burping or farting; they show the system is moving gas appropriately.

Nature’s Mirror

Watch animals: dogs know when to stop, and when indigestion strikes they seek a specific grass and self-correct. Cows chew continuously, refining food thoroughly before it moves deeper. Human beings have abused their own intelligence; we are restoring it.

The Pre-Meal Reset: Three Rounds of Breath and External Kumbhak

Before you eat, center your nervous system.

Technique:

1. Sit comfortably. Close your eyes.
2. Inhale slowly through the nose.
3. Exhale completely through the nose, deflating the belly fully.
4. When exhalation is complete, hold the breath out (external kumbhak) for a comfortable count.
5. Relax and inhale gently to resume normal breathing.
6. Repeat for three rounds before the first bite of any meal or snack.

This calms the sympathetic overdrive, improves oxygen utilization, and sharpens sensitivity to the body’s signals.

The Five Senses Ritual: Meeting the Food

1. See the color and texture.
2. Touch to feel density and temperature.
3. Smell the aroma.
4. Taste with a small bite—keep eyes closed; travel the mouth with the tongue; mix with saliva until taste dissolves.
5. Hear your own breath slow and your mind quieten as presence increases.

Practice this with an apple, cucumber, or any simple food. You will feel when the nutrition is extracted: the taste fades, the paste thins, the throat invites a natural swallow without effort.

Drinking Water Correctly

If you drink from a bottle, avoid gulping air. Seal lips fully on the mouth of the bottle to prevent extra gas entering the stomach. Better still, use a glass: sip, mix with saliva, swallow. Water taken in this way becomes supportive medicine rather than a burden.

Meal Timing and Volume: Practical Notes

• If breakfast is usually at 9:00 a.m. but hunger appears at 9:30 a.m., wait.
• Keep simple “forthwith” options handy: a banana, an apple slice, cucumber sticks, a few nuts.
• Portion reference: a small handful—the width of your five fingers together—is a good single morsel size guide for many foods.
• Across the day, you may end up with one or two real meals; others will be intelligent mini-feeds.
• As fat stores are used for energy between small intakes, body composition shifts—heavier, “stuck” energy melts.

Journaling and Three-Day Intensive

For the next three days (we meet again on Thursday), keep a simple diary:

• When you ate (true hunger time).
• What you ate (keep it simple to begin).
• How you ate (small morsels, saliva, chewing to tasteless).
• Signals you noticed (burps, satiety shifts, energy level, mood).
• Water intake and whether you mixed with saliva.

You will also perform your acting drill daily and complete your breathwork homework.

Daily Breathwork Homework: 50 External Kumbhak Holds

Across the day, complete 50 rounds of: inhale → exhale fully → hold out. Do them as five mini-sets of ten, woven naturally into your routine. This pattern boosts focus, steadies mood, and primes digestion.

Guided Meditation: Third-Eye Focus

Sit upright. Soften the eyes behind closed lids and place attention at the third eye (between the brows).

• Inhale slowly through the nose.
• Exhale through the nose, deflating the belly completely.
• At the end of exhalation, gently hold the breath out.
• Release and repeat for ten rounds.

Notice the state at the end: integrated, focused, slow. This is the right internal speed for conscious eating and conscious living.

Post-Meal Posture

After eating, sit on your knees (vajrasana) for a few minutes, spine long, gaze lifted slightly. This posture aids digestion and reinforces calm.

Energetic Attitude and Social Grace

If someone disturbs you while you eat, smile and say, “We can talk after I finish; I’m enjoying my food.” Avoid technical explanations; they ignite others’ minds. Protect your field. Practice quietly. When people later notice your glow—clear skin, lightness, focus—receive it with a smile. Share the method only when a sincere soul truly seeks to learn and practice.

Evidence in the Body: Skin, Mood, and Energy

You may see pimples and heat signs settle as eating becomes conscious and breath extends. Rest-repair functions improve because mitochondria are finally supplied with the right ratio—food dissolved, water medicinal, oxygen abundant. Over days, others will comment: “You look different—like a heroine.” Enjoy the difference; keep your gaze on practice.

Energy Is the Highest Power

Do you find me energetic? You have never seen me dull. This is the point: energy is the highest power. Whether you are twenty or sixty, energy determines your life. Think of performers who remain light and agile; the secret is not age—it is energy management.

Your Will, Your Discipline

You have a sturdy will. You were stubborn in acting once—bring that devotion here. Each session we move a level higher. If you practice sincerely, I will introduce dance and other embodied skills. Take responsibility. Move with discipline.

Summary Instructions (Practice Checklist)

• Gratitude ritual daily—softness and gentleness as your energy baseline.
• Acting drill: one tri-character scene each day with full-body staging.
• Conscious eating:
  • Eat only when hungry.
  • Small morsels; 50% saliva, 50% food.
  • Chew to tasteless; allow natural swallowing.
  • Follow the burp; stop when the later burp and enough signal arrive.
  • Sip water mixed with saliva; avoid throwing water straight down.
  • Eat alone at first if needed; protect your ritual.
• Breathwork: 50 rounds daily of inhale → exhale → hold out.
• Third-eye meditation: 10 rounds before or after meals.
• Journaling for three days: timing, food, method, signals, water.
• Post-meal: sit in vajrasana briefly.
• Social grace: “I’m enjoying my food.” No debates.

Closing

You are a good student—intelligent, impromptu, courageous. The screaming has reduced; calm has grown; femininity and gentleness are blooming. Keep the internship spirit alive by teaching what you embody. In three days we review your diary, your acting scene, and your breath counts. Bring your will. Bring your joy. We meet on Thursday.