AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam. Stretching the back and locking it meaning fixing it in the straight position such that it won't slip back is very important for keeping the mind in check. Be aware of the surroundings and choose not to resist mentally anything, like the heat or the cold, the extraneous sounds. The best way to avoid mental resistance is not to define at all, just don't define anything, become bland, that changes   the nature of the world we which we live, it may not be the same world, because so much of what we call world is our own projection. As you reduce the density of the world does, the thickness of the world does by non-resistance, which means a world is like a kind of mist not real dense, just like a mist. The reality of the self rushes in, meaning only I am real not what is seen. Watch the posture which means feeling the posture from within. The hands are in mahamudra, contemplate the significance of   mahamudra by visiting the past. Instead of bringing out the calamity or two from the past, bring out a failure or two where you feel you have failed. You feel bad about such a failure. This is the shadow that pulls us down even after so many years. Now I accept or atleast try to accept the entire past including my perticular failures as the play of God, as the given because I am not really the doer. All the successes and failures of the past are indeed the handy work of Ishwara and I accept the entire past. I am what I am now because of the entire past. The secret is as I accept the past, it drops out. It is my resistment of the past, may be its an attachment also that keeps the past alive. I surrender to Ishwara, the higher power that is driving our lives and accept the past. Sharanagatoham sharanam prapaddye. You think of your future, immediately no surprise if there is sense of insecurity, sometimes one may shudder to think of the future. Future in terms of health, economy and welfare of near and dear. Explore a question, Can you remain without any expectation or anticipation of the future ? It's a challenge. Can I drop all expectation of the future ? Can I be comfortable with the uncertainty, the grand uncertainty of the future ?You explore. Can you smile at the uncertainty of the future ? Can I be comfortable at home with this glorious uncertainty of the furute ? Do not answer any question. Plant the question in your consciousness like planting a seed in the soil. The right thing to do is not answering the question but surrendering to Ishwara. I am ready to receive the future as it unfolds as the present as the blessing of Ishwara. Not only health is the blessing but also illness is the blessing of Ishwara, not only praise is the blessing but also rebuke is the blessing of Ishwara,  not only the company of the near and dear is the blessing but also remaining alone is the blessing of Ishwara, not only a cheerful laughter of a festive occassion is the blessing of Ishwara but also the tears of grief are the blessing of Ishwara, I receive all as the blessing of Ishwara. I surrender my future to the higher power called Ishwara. I do my duty in all situations as they develop and accept the future as it unfolds, day after day, hour after hour. Sharanam prapaddye. I surrender the body, the senses, the actions, the mind and myself to Ishwara. Sharanam prapaddye. I sealed the sharanagati in my heart by mentally chanting Aum. Just Be. Aum ShantiH ShantiH ShantiH. Relax, sit at ease, see that sharanagati makes the heart light. Slowly open the eyes.