Shree Ganeshay NamaH. O Ishwara, I drop the sense of doership and all action plan. I drop the sense of enjoyership, I drop the personality constructed by the past. I drop all imagination and all expectation of the future. Can I keep the mind free from every possible expectation, small and big ? I pray to Ishwara to keep the mind so. Total freedom from expectations translates as total acceptance. Shree Gurubhyo NamaH Sthira sukhamasanam. Seeing the non-self as non-self deliberately is meditation, this body, idam shariram. Watch the breath, use the sense of touch at the tip of the nose, do not regulate the breath, sport a smile. Watch the breath. Don't look for a reward, just watch the breath. I love to watch the breath. Watching breath is never an imposition, I love it. Mind accumulates raga-dwesha from the world, it becomes free of raga-dwesha as you watch the breath. Breath is sama, I love to watch the breath. Now elongate the breath, pranayama, make it slow, you take your time and make it slow. Make it smooth, without jerks, slow it as well as you can, keep a smile on the lips, stretch the back a bit more. As you breath in slowly, experience the effect of vital power in the lungs, expanding to other limbs of the body like stomach etc., engulfing every cell of the body. Experience the body floating in an ocean of vitality. Keep the breathing slow. Now as you exhale slowly, throw out the emotion of ill will from the heart. Continue to inhale and exhale slowly. While exhaling I throw out all the impurities of the lungs, of the stomach, of the entire body of every cell. As I throw out all the impurities during exhalation, I experience indescribable freshness all through out the body. Now as I exhale, I throw out the impurities of the mind as well. I realize that the mind is connected with the breath, prana bandhanam he sauma manaH. As I exhale I throw out ill will, anger, frustration from the mind. Exhale slowly and deliberately throw out all ill will, anger and frustration. Do it again and again but slowly. At the end of it no adversory or enemy should remain, just throw out. Always take a deep and slow breath and exhale equally slowly, if not, slowly. Continue normal slow breathing. Experience a lightness in the heart. Last round of slow breathing. Now leave the breathing alone, check the back one more time and also the smile, watch the eyes, see that the eyelids do not press, keep the irises in the center and watch between the eyebrows. Eventually between the eyebrows idea drops down and resolves and you become the watchfulness itself. Go deep. Aum ShantiH ShantiH ShantiH. Relax, sit at ease, see whether the inner organs are nicely massaged. Slowly open the eyes.