AUM Shree Ganeshay NamaH I pray to lord Ganesha with devotion and a sense of self surrender. O Ishwara, I need not become anything in the world, it is enough to Be. Hey Ganesha, I need not enjoy anything of this world, it is enough just to Be. Atmana atmani tushyati, atmana atmani tushyati. Shree Gurubhyo NamaH. Sthira sukhamasanam. Keep the eyes lightly closed and sport a smile on the lips, the inner smile of silence, love and innocence. Samoham.   Watch the breath, just watch it without regulating it, to begin with. Use the sense of touch at the tip of the nostrils as the mark to watch the breath. Learn to like watching the breath. The secret of life is in the breath. Don't wait or expect any instructions, just watch the breath. Expecting is a movement in time, no expectation is already timelessness. Just watch the breath. Can you watch the breath without projecting the   sense of my breath or I am breathing, without that projection, can you watch, explore ? To the extent you can watch that way, you are the witness. Watch the breath as a witness. Mind running away from breath is very common, just with a smile bring it back and watch the breath. Now I stop regulating the breath, I make it slow. Check the back, it must be straight. Keep the smile so in a relaxed way, easy way. Slowly inhale and slowly exhale. It is called anulom-vilom pranayama, just a beginning. Even while slowly breathing in and out, pay attention to the small gap at the end of breathing in and at the end of breathing out. In that gap the breathing in ends, there is a small hold and then breathing out begins, similarly the other end. As long as you pay attention to that brief hold up inside and outside, the mind cannot run away. Do not prolong the hold up, keep it brief but pay attention all the time. Straighten the back one more time. It is very common that the breathing accelerates, very soon, notice it and put breaks, make it again slow. If you notice any jerks, just slow down, they disappear. Slow it down. In anulom-vilom, the number of rounds is irrelevant, it is the slowness that is important. The body metabolism slows down, the heart rate slows down, the minds loses its restlessness, just slows down. The last two rounds slowly... one... two. Slowly disassociate the mind from the breath, it takes a while, ignore the breath and focus on the eyes with a smile. See that the eyelids are closed lightly, not pressed. There is complete silence of mind. Keep the eyeballs, irises in the center of the eyes, the silence deepens. The mind doesn't move, yatha deepaH nivasthita naingate. Go deep. Aum ShantiH ShantiH ShantiH. Relax, sit at ease, massage the legs if necessary. Try to become familiar with the inner silence. Slowly open the eyes.