AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam.   Watch the posture. Watching is always the present, watch the posture. On the other hand, thinking is ever either the past or the future never the present. See the distinction and watch the posture. Be aware of the mahamudra. Surrender the entire past and the future to Ishwara and accept what is. It could be an extraneous sound which you do not resist mentally or it could be a situation in life, that could not be changed or may be that need not be changed. I accept what is. Be aware of the smile, inner smile. Suppose with the help of the inner smile, I reject imaginations of the mind. Then do I have a problem in my own being ? No. Remember bhagwan Buddha in the posture of meditation and then watch the eyes. Watching the eyes makes the mind still, makes you abide in the silence of the Being, which is not of the mental dimension. Watch the eyes. Now watch the breath. Use the subtle sense of touch as the breath enters the nostrils and leaves the nostrils, you watch the breath. Watching the breath is a great meditation, don't be misled by its simpleness.Truth is always simple, it is the untruth which is very complex, watch the breath. Time to stretch the back one more time and now make the breathing very deliberate. Make it very slow, as slow as you can. Slow breathing reduces the metabolism and helps the overworked nervous system and the mind to deeply relax. Avoid jerks, if any, by slowing the breath. We are in perpetual haste to get more, to accomplish more in the world, that is how samsara gets us. Slow breathing helps to find our own ground by negating the pressure of samsara. Become aware of the very brief gap at the end of inhalation-exhalation, silence of the gap. Be conscious of the slow breath and then be conscious of the brief silence. Now introduce the mental chant of Aumkara in exhalation only, not while inhaling. Inhale deeply, brief gap from which the exhalation along with Aum emerges and finally end with brief gap, that is one round. Because the exhalation is slow and long, Aumkara is also the same, it is long, which is quite okay. Last three times Aum,  slowly. Aum...Aum...Aum. Slowly disassociate from the conscious breathing, briefly watch the normal breathing, stop that also and just Be. Aum ShantiH ShantiH ShantiH. Relax, sit at ease and relax. The food that we take will have immediate impact upon practice of pranayama. Slowly open the eyes.