AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam. The posture is always fresh, new, not from the memory. The posture is very stable, sthira and slowly we derive a sense of peace in that stability. Movement, constant movement of the mind and the body, is an addiction, whereas, motionless Being, rock-like Being, is myself. Sthira sukhamasanam. The Being is the essence of the posture. The tranquility of the Being is signified by the smile on the lips. There is joy in the Being not in the movement. Sthira sukhamasanam.  Watch the body, this body. Watch the body without becoming a center, which means total absence of identification, either positive or negative, the body. It is possible to take care of the body without having any identification, this body. Watch the breath, while watching the breath, digration of the mind becomes, can become a real issue. Just be alert, that is all, nothing more and watch the breath, so much so the mind becomes the breath. Watch the breath. Now start regulating the breath, make it slow while inhaling and also while exhaling. Slow and deep inhalation followed by slow and complete exhalation. Fix the back in straight position, just lock it. Stretch the back and lock it in that position, slowly inhale and equally slowly exhale. Do not grip the hands, do not tighten the muscles of the face, be relaxed yet straight and slow. Do you see any jerks, you have to avoid jerks, the trick is make it slower. Take in slowly and release slowly, jerks will disappear. This is called anulom-vilom pranayama. The slowness is the pranayama not breathing persay. Now the rhythm is set so introduce Amukara into the exhalation, a mental Aumkara. Obviously the Aum will be a long one. Deep inhalation followed by Aumkara as exhalation. In fact, I am inhaling only to bring out the Aum, thus inhalation also is integrated into the Aum japa. I am inhaling in order to bring out Aum in exhalation. Do not allow yourself to be digraced, the trick is   not to allow the process to become speedy. Once it becomes speedy, the mind goes away, keep it slow, the mind remains with the process. I inhale in order to bring out the Aum, I allow the Aum to inundate my Being. There is only Aum and nothing else. Last three times of Aumkara. Stop the chanting of Aum, slowly disassociate from the breath and just Be. Aum ShantiH ShantiH ShantiH. Relax, sit at ease, keep the eyes closed and relax. Watch the chest and the inner organs, the diaphragm, the stomach, they are nicely massaged, relax. Look at the back, it is well stretched, relax. Slowly open the eyes.