AUM Shree Ganeshay NamaH. I drop kartuttva, bhoktruttva that removes the world from the mind. I drop bhuta and bhavishya and I become spacelike. Just pure I am. Shree Gurubhyo NamaH Sthira sukhamasanam. Keep the eyes partially closed, a smile on the lips, contemplate upon the mahamudra. Even as I sit now and here, I am receiving the grace of Ishwara. Watch the breath. Don't follow the course of the breath through the nostrils, just stay with the sense of touch at the tip of the nostrils. You will follow the course of the breath in pranayama alone not now. As you watch the breath, you slowly become familiar with the breath as well as the mind. Notice any tendancy to be sleepy, just be alert, there is nothing to be done about it, just be alert. Digression of the mind is not unexpected or unusual, it happens all the time. Introduce in and out, now chances of digression are much less. Drop in and out. Now slowly prepare yourself for anulom-vilom pranayama. Stretch the back one more time, keep the smile, watch the stomach for a while. Keep a slow rhythm, aayama, slowness is the key, that reduces metabolism of the body and the hyper activity of the mind simultaneously, aayama. Be conscious of the small gap at the end of inhalation and also of exhalation. As you settle into a slow rhythm, the back remains nicely stretched. Now introduce Aumkara during exhalation, after that gap the exhalation and Aumkara happen simultaneously. You need not say Aum, you just see the exhalation as Aum, it is Aum. No Aum while inhaling, inhale fully, happily inhale fully and then exhale with Aum, do cheerfully. At the end of the exhalation and Aum,   there is a brief gap and again another round begins with inhalation. Done well with enthusiasm, this is a very powerful sadhana. While inhaling, the mind and inhalation are one, while exhaling the mind, the Aum and the exhalation are one. And then there is the complete silence of the gaps. Now do two rounds of aavatahi bheshajam, vivatavahi yadrapaH by dropping Aumkara, yadrapaH. Stop the pranayama, stop slowly not abruptly. I am aware of the surroundings, I drop the surroundings and aware of the body. Thereby, surroundings have resolved in my awareness. I am aware of the body. Drop the body and be aware of the breath. The body resolves in my awareness, the drushya resolves in the druk, it doesn't remain back, it just resolves in the druk. Stop watching the breath and be aware of the eyes. Everything resolves but prana does not resolve. Keep the irises in the center and focus in the middle of the eyebrows. I am aware of awareness itself, I am just aware. It is the Being.   Go deep. AUM ShantiH ShantiH ShantiH. Relax, sit at ease. Slowly open the eyes.