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Good morning to everybody. Today we have a nice, practical program. If you remember, yesterday we spoke about three things. First is diet. It is said that 60 to 70% of our illness is connected to our diet. This means we consume more than we need—it is a matter of quantity. This diet is like using drugs; it is an addiction. "Addiction" means you add more. The quantity of your intake may be little, but the taste is strong, so we take a little more today, a little more tomorrow, and likewise our consumption of nourishment becomes too much. If we use 60 to 70% less, many physical health complications can be reduced or cured. We know the famous slogan: do we live for eating, or eat for living? We do not live for eating; we eat for living. But since eating has become an addiction tied to a particular taste, we are not able to give it up—that is the problem. You can eat what you are eating, but reduce the quantity. The best quality of food is that as long as you chew, the taste develops in the mouth. You do not need too much. What is quickly swallowed is gone; you do not taste it. I think many of you have strong willpower—manobal. Mana means mind, and bala means strength. You can translate it as willpower. Many of you have this and would like to act. I think you should do it and become an example, a model. So, eat everything, do not refuse, but in less quantity. Let's say you eat a big plate of spaghetti. Can you reduce it? Probably to only 20% of a big plate. Then your body will be happy and digest properly. Whatever you eat—bread, butter, cheese, vegetables—reduce, reduce, reduce. There will be a few days of little discomfort because you will feel hungry. In Āyurveda, it is said: when you are hungry, you are healthy. Healthy hunger is different from addiction hunger. Zdrava glad (healthy hunger) and apetit (appetite) are different. "Oh, I'd like to have this ice cream. Yes, this parmigiano." We are not truly hungry; it is only a craving here [in the mind]. There are a few who have done this. One of our Divya Jyoti managed, and now she is the happiest one. Swami Vivek Purī and Ānandī—they couldn't climb the staircase in the ashram before, and when she arrived, people could hear her breathing from downstairs on the street. Now she climbs like a 10-year-old girl. It has been nearly eight months. For one and a half years, they still didn't lose the kilos because of nuts—too many nuts, too many chestnuts. Certain things, like tofu—too much nice fried tofu. They still have a long way to go. Then, slowly, they will train not to eat anything. Then there will be the example that a yogī can live without eating. My time is over on this point. So, 60 to 70 percent—if you can reduce the quantity of your food, not immediately but gradually, it will take time, at least eight months. When you come to the right quantity, you will have more energy, and your body will consume the body. What we nowadays call cancer disease will be destroyed in the body by itself, and immunity will become very strong. Nearly two years ago, I introduced you to a kind of melon we call Tastumba. This year in India, there were a lot of mosquitoes and a mosquito-borne disease—not malaria, but a different kind. When you get it, your joints are nearly destroyed; you have joint pain for two or three years. On the day of Diwali, I phoned a city. They were calling to congratulate me for Diwali. I asked, "How was Diwali today?" He said, "We had no Diwali." Why? Because 85% of people were in bed from these mosquitoes. Can you imagine? The hospitals were overfilled; people were accommodated under trees with high fever and pain. But he told me, "In every family, those who were taking this Tastumba every day did not have this illness." So I said, "Why take malaria tablets?" Maybe you still have Tastumba. If you don't, we shall produce more. Use very little—just the tip of a knife—every day. Put it in your mouth and drink a little water. It is salty, bitter, sour—a very good medicine. After some time, you will develop a taste for it. After eating, take a little in your mouth, and you will keep your mouth fresh for a long, long time. I can tell you, this is very good prevention against cancer. We can thank God you have no cancers, but prevention is better than treatment, so you must do this. Then, the Haldi: three Haldi capsules per day. I have been taking them for 10 months already, and I feel really very good. So, Āyurveda and this nourishment therapy is gradual, but sure and without side effects. Certain medicines certainly have side effects. This Āyurveda, you should not consume as food. But as a supplementary, a little. Now, you people are consuming every day chyavanaprāśa, like a marmalade made from plums. They come from India, buy so much, and buy here. Every day they take it because it tastes good—two spoonfuls, three spoonfuls. That's wrong. Once a year only, for three weeks, with hot milk. During these three weeks: no tomatoes, no yogurt, no buttermilk, no sour things, no beans, no eggplant. That is the prevention for three weeks. After two weeks, still continue the prevention. Then it becomes kāya kalpa. But you are enjoying it every day like this, on bread, so thick—I see many of the yogīs doing it. For one thing, it is good for the Indian economy, which is very good, but not for you. You should know the quantity. How much? Three capsules: breakfast, lunch, dinner. Anyhow, the diet—many yogīs live long and healthy because of diet. When I'm in Vienna, Monika cooks so nicely and maintains everything; I feel good. Then I come to the Croatian seminar. The cooking is much better, but the quantity! A little strudel, apple strudel from Bansi, ajvar from someone, kajmak from Cidanon. Oh, nice pizza, and so many things. Even if I take one or two bites, it becomes so much. So it is said, the gurus are killed by bhaktas—with love. Yes, that's how you can kill with love. In India, we used to say, "If one can die from chocolate, why give the poison?" You will see that yogīs who utilize very little food can meditate long, they can move, they can run, going up and down in the mountains. We are not in the Himalayas, but at least we can reduce, and it is good for our personal economy. Eyesight will be better, hearing will be better, and taste will develop very well. The skin color will be very good, skin will be very nice, and joints, digestion, kidneys—everything will improve. Use more water. The problem in European society is that they drink little pure water. Instead, they drink only coffee, tea, beer, or alcohol. Beer and alcohol are not water drinks; they are supplementary. Pure water will be very, very healthy for you. Then automatically, manobal will increase, and clear thoughts will come. So many of your individual problems will be solved through this. Then comes prāṇāyāma, as we spoke yesterday. Prāṇāyāma keeps our jāṭharāgni strong. Jāṭharāgni is the digestive fire, and prāṇāyāma will help you improve your immunity. Especially people who have had operations, chemotherapy, or taken many antibiotics—to purify this, drink more liquid, pure water, and practice prāṇāyāma. And very, very good is Agnisāra Kriyā. Who doesn't know what Agnisāra Kriyā is? Everyone knows? Very good. Okay, one, two don't know... and three. Slowly, slowly, the mushroom is growing. You must tell all ones like this so I can see. Okay, good. So, Agnisāra Kriyā—Vivek Purī will explain it; we need another translation. Someone will demonstrate. Seven and a half minutes. But here we make your stomach empty, free. Thank you. But you have to make your stomach empty. Thank you. One second, please. One second, sorry. Can you show this on the screen? On the screen, there is nothing. How many years must I tell you every time? Why can't you make your projector stronger? How much does your projector cost? Every time, whatever I tell you, for the last ten years I'm telling you, "Buy the best and strongest projector, okay? We will pay. You go to the market and buy it. Go, make it all dark." I am telling them every time, and then they see the projector is not good. I'm telling you. Them to buy it? Camera is not good. I tell them the screen is not good. Yes, please. Zatim, you stand up. Demonstration. Can he stand up? Or he can come here. Come here. Thank you. The most important thing is to let go of the trachea and then just inhale. It should not happen that at the same time you let go of the trachea and the sound with the eye happens. That should not happen. So you have to exhale and then spread and collect the thoracic spine. It should not be fast, but slow, so that the movement can be complete. And the next thing is that we should not move, but the body is completely immobile. How many cycles? Now we can see a little better. How many cycles can we make? Usually, you can make five cycles every morning. It is important to do Agnisāra Kriyā in the morning and to eat nothing before that. And if you can do Nauli, that will be superb. Agnisāra has its own benefit; Nauli has its own, another benefit. So, who doesn't know Nauli? Who has heard the word Nauli for the first time? Okay, thank you. And who can do Nauli? Who can? Okay, thank you. And who does it every day? Very good, thank you. So now you come here. You come this way. So, talk. I'm not satisfied with your projector. For more than a month, then you will start to do Nauli more or less by hand. It is quite difficult to explain how to do Nauli; maybe it is best to see how to do it and then repeat it several times. But one of the simplest explanations is to do uḍḍīyana bandha, which means we have completely exhaled and we make a vacuum, we open the chest, the diaphragm is lifted, and the spine goes in. When we did Uḍḍīyāna Bandha, when the spine is completely in, it helps you to succeed in doing it if you eat little and have less weight. If you have a big spine, then all of this is almost impossible or very difficult. So, we exhale the breath, we make a vacuum, then the spine is nice inside, the butt is almost touching the sacrum. At that moment, hold the vacuum and make a movement as if you have squeezed the spine muscles. And then only the middle part comes out. That's the beginning. When we've mastered that, slowly shift to one side, to the other, gradually shifting the weight of your arms. When we have mastered this, we start doing Nauli on one side and on the other. But again, one of the most important things is that Nauli should never look like this [demonstrating incorrect movement]. In that way, you should never do Nauli. You should be almost immobile, and only what moves is your body. So, uh, she didn't introduce him first. How many years has he been practicing yoga? You can talk, give your biography a little bit, yes. "I'm coming from Bosnia, and I'm a yoga teacher. I've been practicing yoga for 40 years." Okay, and now you will show us the Nauli. On the fourth day of Diśodhana, how many times can you have Kumbhaka? If you can hold your breath longer, then you can do it more completely and a greater number of times. If we are just beginners, then it can be only one or two times, and then immediately after that we need to inhale. But what I have already told you: we should not at the same time let the snake enter inside and let the sound happen. That is an indication that we did not do well. One round more. And one more, on the other side. When you do the same, try to do the same number of times on one side and on the other side. Do not be discouraged. It is best to do it at home by removing the upper part and seeing your own navel. Thank you. So, you see that we have everything. But we do not utilize it similarly. We have many things also for our other problems, but do we live according to the yogic principles? Also, eating, sleeping, where to go, where not to go. Āhār, vihār, āchār, vichār. These are the four principles. Āhār means diet. Vihār means where to go and where not to go. Is it time to go to bed? But you are going to nightclubs or restaurants. That is not the correct way of life. I spoke with Mahāprabhujī about what to do with these people. He said, "No, next life they will be the owl." Then, the whole night they can travel. And from past life, they have also passed through the life of the owl. So if you have nothing to do, you can't sleep—meditate, read some nice things, work on something in the house, and sleep. Sleep is a kind of nourishment also. And nothing, nothing can be compared with sleep. And that's why, thanks to God, God has given this sleep to every creature and the trees. There are some trees that, at the time of sunset, go to sleep. And in Brahmamūhurta, they are awake. We have many trees in Jadan; you can go and see. After sunset, at the time of sunset, they close their leaves like this. And in the morning, Brahmamuhūrta, they open. They sleep and they wake up with the sun. But the owl is not bad. It has beautiful big eyes, nice like cosmetic, and a very good spine and neck. They can turn 90 degrees, like in the discos where there is a lot of smoke and alcohol, then you turn also someone. So they are preparing to become an owl for the next life. But the owl is a symbol of intelligence—also good—but in that way, this intelligence goes down. So, again, it's not against anyone, not against you, don't worry. But I am talking about: either you live a yogī's life, or become an example. Yes, you have to be part of it, don't be apart. There is one locomotive, and there are many, many wagons behind, but these wagons are connected. If they lose the hook, they'll remain behind. And so this life is like a railway train, and we are going on that track, we are walking. So, prāṇāyāma—after the nourishment, prāṇāyāma is very, very powerful. The best medicine in the world. Without food, you can live for some weeks. Without water, some days. But without breath, maybe only some minutes. So you know now what it means: the prāṇa. So supply the prāṇa in the whole body. Now, you think that you will pump oxygen into the body. That's also not good. No, oxygen is in the nourishment: fresh food, vegetables. Dead meat is dead; it has no prāṇa. So little, but more with the prāṇa: the nuts, the fresh milk which comes directly from the cows. But when it's manipulated in the dairy, then it loses that quality—90%. It's a white water. It has fat, it has calcium, but the very fine quality is lost. That's why, directly when the cow baby drinks milk from the mother, or a little child drinks from the mother, after drinking, it's very energetic. But do you give the dairy milk to sleep, to give the baby to drink? While drinking, sleeping—tamāś guṇa. You see the cow babies, pig babies, all babies who drink milk: after drinking milk, they run with so much energy. Therefore, fresh things are very important. But, of course, in Belgrade, everyone cannot have a cow. But it can be done in some spots where there are few cows owned by one society. But many different laws manipulate our nourishment. So prāṇāyāma, prāṇāyāma. And before prāṇāyāma are āsanas. Āsanas remove the stiffness of the muscles and ligaments, and they prepare the muscles and entire body to regenerate more prāṇa. That's why first āsanas are done and then prāṇāyāma. Now, āsanas you cannot compare with walking. Walking is very good, but it has a different effect: sport, cycling, swimming, running—very good. But it has a different principle, and āsanas are something different. They don't need a space to run somewhere. And after you practice prāṇāyāma every day, slowly but every day, so that your body can digest that, your body can... observe the prāṇas. And that is the three things for today: the diet, the exercises, and prāṇāyāma. This is what every yoga has. Now you will ask, "What is different between Yoga in Daily Life and other yoga?" Not different. It's the same. Yeah, Yoga in Daily Life is a system—systematically. That's right. And the system is very nicely built. So think over what you want. Don't only think, "I meditate and God will give me everything." God says, "What does he think?" He said, "I have nothing to give." So don't think that God will do this, this, this. Why should he do this? God said, "I gave you a healthy body, two legs, two hands, two eyes, two ears, a very nice head, a brain, everything. What do you want more? And I gave you a beautiful guru. What do you want more? So don't ask me anymore," God said. "Ask your guru." And the guru said, "Ask your yoga teacher." And the yoga teacher said, "Yes, of course, ask your husband." There we are again, you know. So, it begins from our own self. So, practice—that will make you very happy. So, this is today's program. And now we have questions and answers for 20 minutes. And before that, all parents, mother and father, and people above 68 can go and have lunch. Because when the young people are running, then you have no place. A five-minute interval so that parents, children, and elderly people can go. Or if somebody is very hungry, of course, they can go. And if someone doesn't want to go, don't go. So, five minutes interval.