AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH. Be aware of the surroundings   and accept the surroundings, avoid all mental resistance of whatever in the surroundings. Thus I become harmonious with the surroundings. Look at the mind and drop the entire mental baggage, don't ask how, just do it. Drop all memory of the past and imagination of the future and just become truly a nobody and then become aware of the posture. Sthira sukhamasanam, keep the hands in mahamudra, it signifies acceptance of life. Keep the back stretched to maintain the alertness, shoulders are relaxed. It is not an engaging alertness, active alertness, it is not. It is an uninvolving alertness, called passive alertness, I am passively alert. Sport a smile on the lips, see the effect of smile on the face and on the mind. The smile signifies samattavam, it is the inner smile, emanating from the core of the Being and signifies equinamity. Pay attention to the eyes, as you keep the eyes lightly closed, the alertness becomes deep. Aasanam.   Be aware of the body as this body. Can I look at the body as this ? Not me, not mine, not even for me. It's a challenge of a life time, this body. This body is a conglomerate, its not a single thing, an assembly, assembled by nature. You can look at the body, part by part, because that is what it is, part by part. Begin with right foot, you have to slowly familarise yourself to watch body part by part, right foot, right knee. Pull the knee-cap one time and release, that deepens the watching, right thigh, entire right leg. As the watching deepens, you feel only the right leg, the rest of the body goes into the background or altogether disappears. Do not allow yourself to be distracted. Left foot, knee, pull the knee-cap one time, thigh, all of the left leg, abdomen, stomach, chest , right hand, all of it, left hand, come to the backbone. Begin with the lower backbone, stretch it, watch the lower backbone from inside, not outside, try, try, keep the smile. As you keep it stretched you may notice a little pain, watch the pain, if it is there. Do not mentally resist the pain, accept the pain, in fact, it is pleasurable pain. The backpain, in most cases, is psychological. As you watch the pain, quality of pain changes. Come to the middle of the backbone, top, neck, face and head. idam shariram, this body, watch the entire body, this body. How do I know the body ? I know it but how ? through the stream of sensations, watch the sensations. Is there a body other than the sensations ? Ponder over the question, don't answer it. This body, stop watching the body and just Be. Aum ShantiH ShantiH ShantiH.  Relax, sit at ease, you may now move a little, massage the legs if necessary and slowly open the eyes.