AUM Shree Ganeshay NamaH.   Prayer is always addressed to Ishwara who is in myself. Ishwara who is the power behind the eyesight, chakshushas chakshuH,   who is the power behind the ears and the speak. Ishwara, who is the intelligence behind the intellect, manaso manaH. I visualise Ishwara in every heart, Ishwara in every human heart, including those who have wronged me, who are my adversaries for whatever reason , the same Ishwara is in my heart. I pray to Ishwara, I pray with love which knows no motive. Shree Ganeshay NamaH, Shree Gurubhyo NamaH. I pay obeisance to the saints and sages of the world who blessed the mankind with the wisdom of the self. Sthira sukhamasanam. Be aware of the posture, without memory, memory makes the posture repetitive. Drop the memory and look at the posture with the freshness of the present moment. Posture is always fresh and always joyous. Be aware of the mahamudra, signifying acceptance, leading to harmony. I am in harmony with myself as I accept my life. I am in harmony with the world as I accept it, as it appears and I am in harmony with Ishwara who is the life and intelligence in this body-mind. Be aware of the back, stretch it one more time, just check the shoudlers, keep the smile on the lips. Remember bhagwan Buddha always meditating and always with the smile on the lips. The smile signifies samattavam. One has to ponder over the word samattavam. Can I face adversary and prosperity with the same smile ? Look at the word samattavam, it is about the mind receiving, understanding and analysing the word   and then look at the fact of samattavam. In the actual life situation as prosperity and adversary alternate, can I remain equanimous ? See the gulf between the word and the fact of life. It is the gulf created by myself and I have to overcome it by myself. This is shravana and manana and also nididhyasanam. Be aware of the eyes, see that they are lightly closed, that is the aasanam. Watch the mind, which means watch the thought of the movement if any, you may not find any. Watch the process of thought, how thought happens. Thought comes from memory. What you call knowledge is indeed memory and this memory called knowledge is created, cultivated through experiences, through the sense organs of the world. Experience is stored in the brain as memory which we call knowledge often and thought originates from memory, therefore thought is past. Thought is time, there is no past and there is no time in the absence of thought. Thought originates from the memory which is the store house of past experiences. Thought is past, thought is time. I am the witness of thought, the witness of thought process. I watch the breath, do not regulate the breath, just watch it. Take your time, withdraw your will completely, leave the breath completely alone, keep a smile and watch. Don't judge the breath good or bad, just watch, it is neither good nor bad. Breath is always the present, there is no past in the breath, there is no time in breath. Breath is timeless present, the present of the time is wrenched between past and future, whereas the present of the breath is timeless. Watch the breath, do not be distracted, just watch the breath. Don't wait for anything, just watch the breath. Aum ShantiH ShantiH ShantiH. Relax, sit at   ease, keep the eyes closed. Watching the breath deeply relaxes the mind, slowly open the eyes.