AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam.  Sukha is harmony not pleasure, harmony. Be aware of the surroundings, whatever sound you may hear, do not mentally resist the sound, do not lable the sound as disturbance, just be aware of the sound in a choiceless way. It is not the sound which disturbs us, it is our mental resistance that disturbs us. When I do not resist which is same as acceptance signified by a mahamudra with the hands in the lap, plam upwards, right hand in the left. I am in harmony, harmony is intrinsic to the Being. The Being is always harmonious, sukham aasanam.   Be aware of the posture, stretch the back , keep it straight, relax the shoulders, sport a smile. Smile signifies sameness, samattavam, for e.g. can I receive an enemy, an adversory with a genuine smile ? you have to look into it. Be aware of the eyes, keep them lightly closed. Eyes are the marvellous anchor for the mind to remain thoughtless. As long as I watch the eyes, mind is the no mind. When mind is no mind,  shesha,  what remains, is the Being shining as the knowing in which there is no doing. The Being, shining as the knowing, is love, pure Being is love. This is aasanam, sthira sukhamasanam. Being is love, I love to Be, I love to Be, sthira sukhamasanam. I look at the body and then watch the breath, just watch the breath. Do not allow yourself to be distracted, just watch the breath, do not say mind is not cooperating, in saying so, you give up the   the command to the mind, don't say that. I take the mind into my command, I do not allow myself to be distracted and I watch the breath, period. You don't wait for the mind to cooperate, watch the breath. The body is like an ever running machine, the belly goes up and down, chest lightly expand and contracts as breathing continues. Take a deep breath followed by slow exhalation, keep the smile, continue like that. A deep breath followed by slow exhalation, avoiding jerks. If the mind digraces do not be annoyed, with a smile bring it back, continue to breath slowly and steadily. Watch the body, entire body, as you inhale and as you exhale, try it. I am watching the entire body as one unit, as I inhale slowly, and as I exhale slowly. Stretch the back if necessary. As I inhale, the body is energised and as I exhale, body feels very fresh due to throwing out of toxins. As I inhale, the body is energised and as I exhale, the body is freshened. Watch the body as you inhale and exhale. Now stop watching the body but continue to watch the breath, inhaling slowly and exhaling slowly. Be aware of the air around you as you inhale and also as you exhale. It's a total shift in watchfulness, be aware of the air around you, as you inhale out of it and as you exhale into it. I slowly inhale from the air all around me and exhale same way. I am in this air all around like fish in water, the air around me is infinite, pervading the entire universe. I am inhaling from the air of the entire universe, I am like fish in the ocean, I am inhaling and exhaling the universal vayu.   I am inhaling and exhaling the universal   life, vayu and I offer a prayer, namaste vayo tvameva pratyaksham brahmasi . I am in communion with the universal vayu. Aum ShantiH ShantiH ShantiH. Relax, sit at ease and continue to be thoughtless, silent. Slowly open the eyes.