Background:
In this discourse, I, Guru Sanju, guide a seeker through a practical and deeply transformative understanding of recovery, consciousness, daily living, and body-based healing. This teaching is not about escaping life, but about learning to live life correctly again—through movement, conscious eating, presence, awareness, and energetic discipline. I explain that real healing begins when a person stops listening to the fearful mind and starts retraining the brain through direct experience in the present moment. The discourse moves from diagnosis and lifestyle correction into a profound method of rebuilding the body, nervous system, and mind through simple but powerful actions: walking, feeling, chewing consciously, dividing meals wisely, and learning to experience life with intention. I also introduce a scientific and energetic breathing practice connected to hypoxia, regeneration, and deep recovery. This teaching is for anyone who must rebuild from within, practically, patiently, and consciously.
Beginning the Diagnosis
Hi, how are you? Better? Good. Good to see you. Your hair is growing now. Enjoy the little growth. Let it grow without disturbing its growth. You can color your hair whenever you want, but keep it natural. Either black or brown, like that, not those other colors. That looks like a clown. All right. I will diagnose you first.
Let me see where you are, and then today I will take you to the next level of your recovery. Look straight into the camera. Good. Pleasant. It also makes you smile and laugh. This proves how powerful I am. Now show me your hands one by one. What is your exact age and birth date? All right. So this year you will be completing forty. Very good.
Let us see what your destiny is in the next year. Relax now. I am having a little feverish condition, so maybe I will cough or sneeze. Anything can happen, but that is not the issue. What is more important is for you to know your condition right now. Tell me five health challenges that you are facing, whether it is the bipolar condition or whatever it is—what feels most challenging for you?
There Is Less to Fear Than the Mind Says
Now coming back to your case, I will give you guidance and understanding about your situation and the condition of your body, so that all the fears you keep getting unnecessarily can be kept aside. There is nothing to worry about in your health condition because you are in a much better condition right now than you were a few months ago.
So stop that mind which keeps on telling you stories about your life and everything. Just keep it aside. You are in a much better condition because you are taking walks every day. If you are walking four to five kilometers every day, that means your potential is already there. A normal weak person cannot do that. That means this capacity can be increased to six kilometers, seven kilometers, even ten kilometers. When you are able to do ten to twelve kilometers naturally, you will reach a much higher point of recovery.
Do not push it suddenly. Not ten kilometers at once. Slowly, slowly, slowly.
Walking Is One of Your Main Medicines
How do you improve? Every day, take the walk a little further. Suppose you are walking four kilometers. Then make it half a kilometer more. Over a period of thirty days, sixty days, ninety days, you will be able to walk easily up to ten to twelve kilometers, and that will start feeling natural.
So the first technique, the first change you will make in your life, is to walk every day for extra time. Add thirty minutes, or forty-five minutes, and notice whatever extra distance gets covered in that period. If you are currently walking for a certain duration, then gradually increase it. On some days you can reduce it also. On some days it can be less. But on average, you should improve steadily.
Even if you cannot do very long hours daily, at least create a weekly rhythm. On weekdays, do what is possible. On weekends, stretch the day. Plan the whole day in a more alive way. Go out in nature. Involve many activities. Wander around the city. Make it interesting.
It should not become mechanical. It should be enjoyable to you.
Life Must Be Felt in the Moment
You should feel that there is nothing beyond this in life on earth. If your mind is thinking there is some life beyond this moment which is more important than this, then let me tell you: the highest is this—feeling life in the moment. After ten years, after twenty years, if you want to live life, you still have to live life only this way.
This is the highest goal. There is no glamorous future state out there that is separate from how you live now. Those who realize this fact in their sixties, seventies, or eighties understand too late that in the next life also the lesson remains the same. You have to feel life in the moment.
Whenever you are doing something, be present with your intention first. Beside this, write down five points. In every activity you do, notice whether you are living this way.
The Five Keys to Conscious Living
The first point is intention. If you want to drink a cup of coffee, that is the intention. If I drink water right now, first there is the intention to drink water.
The second point is attention. Now while drinking that water, pay attention to it. Mix it with saliva in the mouth. Whenever you are eating something, drink consciously and eat consciously.
The third point is presence. Presence means you are present to the feeling of the moment. If you are touching a tree while walking in nature, feel the presence of that contact. The feeling itself is life.
The fourth point is awareness. When you do any task with intention, attention, and presence, a shift starts happening in you. A certain awareness arises. Suddenly you are aware that you are drinking the coffee, aware that you are touching the tree, aware that you are living the moment.
The fifth point is consciousness. When you do every activity with these four points, then consciousness becomes available to you. You do not have to fight against the ego. Fighting is also mind. If you want freedom, and if you want to enjoy life in the highest consciousness, then do every activity with these points.
Then consciousness begins to come naturally. You are conscious in this moment, conscious in the next moment, conscious again and again. Unconscious living starts dissolving.
Do Not Rush Away from the Only Moment You Have
Every activity you do—do not do it from patterns. When you stop doing things from patterns, I am training your brain in a new way to live life. Then you must practice every activity with this formula.
What are you going to get by rushing to the next moment? What is calling you there? No glamorous job is calling you. No external greatness is calling you. Nothing is calling you. Then why rush to the next moment without experiencing this one?
The only remedy for your brain healing is to experience now. Right now. In my presence, you are able to stay more present and enjoy the moment, and you are able to pay attention to what I am saying. But when I am not there, then the mind takes you to the future or to the past.
There is nothing in the future. There is nothing in the past. Life is present in the moment. The soul is in the body only when life is being felt. If the soul leaves the body, you are dead. So let the soul remain in the body. How will the soul come more fully into the body? Only when you feel life. Only when you take pleasure in activities by being present.
Feel What You Are Actually Doing
You are drinking tea, and your mind is somewhere else. Then whose life are you living? You are wearing a dress, but you are thinking about some other dress. Then why are you wearing this dress at all? You are not feeling the dress on your body. You are not aware of the color, the texture, or the warmth of the clothes you are wearing.
If you are wearing clothes, feel the warmth of the clothes. If you are taking a bath, feel the coldness or the hotness of the water on the body. If you are eating something, taste it. Why eat mechanically? If something is on your plate, feel whether it is truly valuable for the body, whether it is interesting to the body, whether the plate itself feels good to you.
If you are making or choosing a meal, it should be because you feel better with it. You are not taking it only because it is compulsory. Your body should tell you that it feels good, that it feels nourished, that it feels stronger.
Your Food Is Supporting Your Recovery
Let me tell you, your health condition has improved a lot because of the food pattern and the changes you have been making. So keep eating supportive food regularly. Not necessarily daily, but regularly. At least three days a week, you should be having strengthening meals that nourish you properly.
What matters is not only what you eat, but how you eat.
So now I will teach you conscious eating. Make this the rule of fifty-fifty-fifty. What does that mean? Fifty percent of your food should be mixed with saliva. This means that each morsel should be chewed deeply and slowly. Chew each bite around fifty times. Taste it. Feel it. Let it break down fully. When you do that, saliva automatically mixes with the food, and digestion becomes lighter.
This is one of the main programs for learning to live consciously and eat consciously.
Conscious Eating Will Change the Body
When you chew properly and mix the food well with saliva, much of the extra toxicity in the body starts reducing. Extra weight, extra flab, and many problems connected to the digestive organs and reproductive organs begin to improve. A lot of your issues are connected to extra fat, heaviness, and liver-related burden in the system.
When extra fat is reduced, most of your health issues will begin resolving. That is why this is one of the most important actions you should take.
If it is not possible to do it for all meals immediately, then start with one meal. Practice this with one meal properly. Slowly, slowly, slowly, all your meals should be eaten this way. Then you will see that the parasympathetic side of the system becomes more active. You feel lighter in the body. You feel less craving. You do not feel forced to overeat.
You can eat whatever you want—chocolate, snacks, anything—but eat it this way. Then you will see that even one piece of chocolate may be enough. You will not feel like eating more if the body does not need more.
The Body Has Intelligence
The body has intelligence. The body needs nutrition from food. When you eat in the right way, the nutrition is extracted better, and you do not keep putting garbage into the body. Use common sense. If you eat extra, the body has to use extra energy to digest the food, assimilate the food, and extract nutrition from it.
This whole process needs a lot of energy from the body itself. And in your case, a lot of your energy is already being used internally. The process of Kundalini itself is intense for the body because it requires a huge volume of energy. There is less reserve in you, so it becomes torturous for the brain. That is why at times the brain does not work well.
But if you make things lighter for the brain on a daily basis—eat lighter, eat consciously, move the body more, burn your potential through walking and activity, and stay with the flow of life—then everything becomes easier to maintain. In fact, it becomes better than most ordinary people, because many so-called normal people are struggling with their bodies. But you are learning how to maintain yours in a much deeper way.
Recovery Means Becoming Practical Again
Slowly, slowly, slowly, your consciousness will rise. And this consciousness will not come from outside. Consciousness itself is life energy, and life energy has intelligence. You will become more practical. Your brain will start working practically.
The brain is instinctive and practical. That is its nature when it is not overloaded.
So if you have to ask anything, ask. Otherwise I will teach you the next technique.
Do Not Follow Mechanical Rules; Follow Living Signals
Since the system is not yet fully settled, do not follow food timings mechanically. Follow the feeling instead. You should feel that your stomach is filled enough and that you are feeling energetic after eating consciously. Mostly, when you eat consciously, you will feel energetic.
Then, when you feel there is less energy, that may be the time to eat again. Do not create huge gaps unnecessarily. Ignore rigid timing problems. Follow the signal of the body. When you are eating a full meal, pay more attention to fullness. But when you are eating something small throughout the day, like fruit or snacks, then follow the feeling of whether enough has been eaten.
If hunger comes again, eat again. You just need to train your body that it can eat again when required. Divide your meals into different parts. For example, if I am hungry right now, I may drink soup. After one hour, I may eat something else. Later, something else again. Then maybe banana, milk, peanuts, dry fruits, bread, biscuits, coconut water, sugarcane juice—different foods, different drinks, divided in different ways throughout the day.
Sometimes only a little is required for that moment, even if it lasts only thirty minutes or one hour. So keep small foods with you. Keep peanuts. Keep simple supportive food with you. If you practice this, you will see that even in one week a lot of changes start happening.
Stop Referring to the Past Version of Yourself
Do not refer to the past. Today’s session itself is to bring you into a new dimension of changing the brain. This whole method is about doing things intentionally, with attention, with presence. Your awareness will increase. Your consciousness will increase. This is your life.
Do not compare it with other people. This is your life. You are like a newborn child now, learning to live life in a new way. That should be your concept. A newborn child does not keep wondering how the whole world is living. The child focuses only on getting acquainted with life, learning how to eat, how to walk, how to relate, how to function.
So let that be your attitude. All the old ego is gone. Do not be bothered about what you have been or what you will become. Do not carry that burden.
The Next Technique: External Kumbhak
Now the next technique is important for all the issues. I will introduce it to you in a new way. You will do it once or twice in my presence, and then you will practice it later on your own. I will first give you the understanding behind it.
External Kumbhak, in scientific language, creates a condition called intermittent hypoxia. Hypoxia is a condition where the body has less oxygen or almost no oxygen for a brief period. And that is the time, I say, when repair mechanisms become active in the body in a different way.
The understanding I am giving you is this: stem cells are fundamental cells of the body. They are part of the deepest repair capacity of the system. During a low-oxygen state, the body enters a different internal response, and regeneration processes are activated in a new way. These repair forces then travel through the blood and support different areas of the body, including the brain, the nervous system, and other tissues.
If you have a blockage in the nose, if there are blockages elsewhere in the body, if there are areas that need deeper rebuilding, then this type of condition supports repair. That is why this technique matters.
How to Practice the Technique
The practice is simple in structure, but it must be done seriously.
Allow a normal inhalation. Do not push the inhalation. Let the body inhale on its own. Then exhale fully. After exhaling, hold the breath out. This is the crucial part. Hold the breath outside to the highest extent possible, until you begin to feel truly breathless. Witness that state. That is the point where the system is challenged and forced into a different internal adaptation.
Do not create drama. Do not strain your face unnecessarily. Let the body inhale naturally at the end when it truly needs to. After that, take a few normal inhalations and exhalations so the body settles again. Then repeat.
You will first do it in my presence. Then later you will practice it with understanding. The key is not aggressive force. The key is correct witnessing, correct intensity, and correct repetition.
Your New Life Must Be Lived Consciously
This whole teaching is not only about symptom relief. It is about rebuilding your life from the foundation. Walk more. Feel life more. Eat consciously. Divide meals wisely. Follow the body’s signals. Stop listening to unnecessary fear. Stop comparing yourself with others. Stop referring to your old broken identity.
Your new life has to be lived consciously. Every action should train the brain again. Every meal should support the nervous system. Every walk should bring the soul deeper into the body. Every moment should become an opportunity to live with intention, attention, presence, awareness, and consciousness.
This is how healing becomes real. This is how recovery becomes stable. This is how the brain starts trusting life again.
