Shree Ganeshay NamaH,   Shree Gurubhyo NamaH, Sthira sukhamasanam. Take a resolve to keep the body and mind still. Do not be casual about it at the same time don't be grim about it, you have to find a middle ground. Always pay attention to asana beginning with the back, stretch the back well, fix it. Need not be very kind to the body, you can be firm with the body. Any ideas of backpain etc. must be rejected, of course be pragmatic about it. Keep the hands in the lap, in mahamudra, shoulders should be relaxed. Watch the face and sport a smile on the lips. Try to become familiar with your own body, its responses, mind, its movement etc. That is adhyatam, that is called adhyatma. Make your body and the mind and their movements an object of your study that is the adhyatma vidya. See with the smile the face nicely relaxes and the mind becomes quite, quitely cheerful. This is the inner joy, one's own joy, no one can deny this joy except oneself. It is said that even devata won't deny this joy, can't deny this joy. Be aware of the eyes, see that they are lightly closed. As you close the eyes lightly and sit motionless with the mind quite, the inner Being, generally covered up by the screen of thoughts comes to the fore. See that the thought acts as a screen and covers up this inner Being. When I remove this screen of thought and remain still, I am aware of my own inner Being, this is asanam, asanam itself is meditation as long as you keep the mind still. Asanam, as you sit in this asana involving both body and mind, don't be distracted, the blood flows better to the head, it is physical. The nervous system is toned up because the parasympathetic is strengthened and the mind becomes pure as it remains still and the inner Being which is the real self reveals itself. Asanam, asana meditation is not an action, it is not a doing, it's not a doing, therefore don't expect a reward, don't be the doer. When you don't expect any reward, the doership will drop off. Asanam is not a doing, it is the Being. Do not allow yourself to be distracted easily. Think of a tree, contemplate or meditate upon a tree, a hugh tree, soaring into the sky, trying to catch the heavens with its branches with the roots firmly fixed into the ground. The tree is stable enduring the surroundings all the time, meditate on the tree and the tree is a great meditator, always meditating. Now look at yourself, I am that tree, remaining still, accepting the surroundings, silent. I am the tree, body fixed to the ground but the head reaching to the heavens. As I meditate I am the link between earth and heaven, I am the tree, like the tree, vruksha eva stabdho divitishatathi, I Am. Now watch the breath, take deep breath in and then slowly exhale. Again take a deep breath in and slowly exhale, inhale slowly. Avoid jerks, if you notice jerks, slow down, jerks will disappear. About to jerk, slow down, there will be no jerks. As I inhale the body is energised, as I exhale, the body is made fresh, free from toxins, again. Inhale, energised the body, exhale, throw out the toxins, slowly, again. Inhalation is life, exhalation is death, you watch as you inhale and exhale slowly. Inhalation is life, exhalation is death, not that I die. Inhalation is life, exhalation is death, continue with that, inhalation is life, exhalation is death, of the body. Life and death are here and they are now, inhalation is life, exhalation is death. One who knows life and death are always together, never seperated, knows the secret of life and death. Aum ShantiH ShantiH ShantiH. Relax, sit at ease, massage the legs if necessary, keep the eyes closed and relax. Slowly open the eyes.