AUM Shree Ganeshay NamaH . As I pray to Ishwara, I continue to practise the negation of kartuttva, bhoktruttva, thus leaving the world alone, not getting hooked to the world. Also by the grace of Ishwara, I want to negate the past, particularly the historicity consisting of birth and development of a personality. You negate all that and also by dropping all anticipation and expectation, I negate the future. Thus I negate the time itself, only now present is the real present, which is now, the presence, the Being that is I Am. The timeless now is what I am. I am the timeless now, the Being. Shree Gurubhyo NamaH Sthira sukhamasanam. Remember lord Dakshinamurti and sport a smile on the lips, mudita vadanam dakshinamurti mide. Look at the body, this body, idam shariram. You feel the aliveness in the legs, it takes a while to get that feeling, the stomach, chest, hands, the backbone, head, hands and legs, the whole body. I am the formless reflecting in the form, the aliveness. Bring the focus into the eyes by withdrawing from the body. Watch the breath, stretch the back, keep the smile and gradually slow down the breath. Make use of the stomach muscles to begin with to slow down the breath. Be aware of the small gaps at the end of breathing in and out. That awareness makes anuloma-viloma very effective. If you can do it slowly, it is a very powerful practise of meditation. Introduce mental Aumkara while exhaling. Aumkara begins after silence of inhalation, continues through exhalation and merges in the silence from where again inhalation begins. Now introduce,  akamoham,  I am desireless, into the end of Aumkara, end of exhalation, Aum akamoham. Just try, there is no scope for any doubt. Aum akamoham. Now abhayoham, I am fearless, Aum abhayoham, you say mentally, no movement of lips. Aum abhayoham. Now asangoham, I am not attached, Aum asangoham. Keep the back stretched and a smile on the lips, Aum asangoham. Now anandoham, the natural state. Then I am free from desire, fear and attachment. Aum anandohma. Ananda is not special joy or anything just the natural state. Aum anandoham...Aum anandoham. Ananda is the mahashanti, peace, ever present. Aum anandoham. Come back to simple Aumkara. Do the last round, slowly disassociate from the breath, again you take your time in disassociating from the breath and focus on the eyes. Aum ShantiH ShantiH ShantiH. Relax, sit at ease and relax. The anuloma-viloma may not be very smooth on day one, but by practise it becomes very smooth. Slowly open the eyes.