NACH MALANGA - Badar Miandad Qawwal

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Simply relax the breathing

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WHENEVER you find time, just for a few minutes relax the breathing system, nothing else – there is no need to relax the whole body. Sitting in the train or plane, or in the car, nobody will become aware that you are doing something. Just relax the breathing system. Let it be as when it is functioning naturally. Then close your eyes and watch the breathing going in, coming out, going in. Don’t concentrate. If you concentrate, you create trouble, because then everything becomes a disturbance. If you try to concentrate sitting in the car, then the noise of the car becomes a disturbance, the person sitting beside you becomes a disturbance. Meditation is not concentration. It is simple awareness. You simply relax and watch the breathing. In that watching, nothing is excluded. The car is humming – perfectly okay, accept it. The traffic is passing – that’s okay, part of life. The fellow passenger snoring by your side, accept it. Nothing is rejected.
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The fragrance of a flower

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IF you have a good nose, then be near a flower, let the smell fill you. Then by and by move away from the flower very slowly but continue being attentive to the smell, the fragrance. As you move away the fragrance will become more and more subtle and you will need more awareness to feel it. Become the nose. Forget about the whole body and bring all the energy to the nose as if only the nose exists. If you lose track of the smell, go a few steps further ahead, again catch hold of the smell, then move back, move backwards. By and by you will be able to smell a flower from a very very great distance. Nobody else will be able to smell that flower from there. Then go on moving in a very subtle way, you are making the object subtle, and then a moment will come when you will not be able to smell the smell. Now smell the absence of where the fragrance was just a moment before. It is no longer there. That is the other part of its being – the absent part, the dark part. If you can smel...
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Eat and Drink Consciously

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We eat very unconsciously, automatically, robotlike. If the taste is not lived, you are just stuffing. Go slow, and be aware of the taste. Do not just go on swallowing things. Taste them unhurriedly and become the taste. When you feel sweetness, become that sweetness. And then it can be felt all over the body — not just in the mouth, not just on the tongue, it can be felt all over the body spreading in ripples. Whatsoever you are eating, feel the taste and become the taste. With no taste, your senses will be deadened. They will become less and less sensitive. And with less sensitivity, you will not be able to feel your body, you will not be able to feel your feelings. Then you will just remain centered in the head. When drinking water, feel the coolness. Close your eyes, drink it slowly, taste it. Feel the coolness and feel that you have become that coolness, because the coolness is being transferred to you from the water; it is becoming a part of your body. Your mouth is to...
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