Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam. Once you fix the position of the legs, you may not change it, even if there is an urge to change because once you change after a while you feel like changing it again and that continues. Therefore you may choose not to change however painful it may be. That slowly develops sthairam   the stability of the body and the mind. Be aware of the mahamudra which challenges our ability to accept. Mental resistance of what is, is the single cause of emotional distress. I try to accept, trying is the most important thing in sadhana. I try to accept my past, or better past, the body, the family, the community and the society at large, this is the very first step of meditation. Of course, I stretch the back, keeping the back, neck and the head in   straight line. Look from within the backbone, the neck and the head, not from without, from within. Even as keeping them straight, keep the shoulders relaxed. Look at all of it from within and sport a smlie and keep the eyes lightly closed, all within. It is aasanam and aasanam is already meditation. As you practice aasanam, the mind becomes   very quite. A quite mind can nicely be focused on anything. Look at the body, this body, this body. Suppose I am not this body, I inhabit the body but I am not the body. Try to see the viveka, I look at the body, I see that I inhabit the body, but I need to remind myself that I am not the body because I tend to indentify. Viveka, seeing the non-self as non-self, is meditation. Be aware of the lower portion of the body, thetwo legs, the seat and the loins, it is prithivi, the earth, predominently. Where elements are there but mainly it is earth, product of earth, no different from earth, always in touch with the earth. Be aware of the abdomen, it is waters, aapaH. Be aware of the stomach, the inner stomach, it is fire, agniH, the very subtle fire, called hunger. The hunger is not personal, it is universal. Visualise the trees are hungry, the birds are hungry, the animals are hungry, the humans are hungry, same hunger, the same fire is here. It is the fire called vaishwanaraH, it's not 'my hunger', it is universal hunger. 'My' comes because of identification. Be aware of the chest, it expands and contracts, feel it within, it is wind, vayu. Again it's not 'my chest', it is the chest and vayu is not personal it is impersonal and universal. Visualise the trees and plants are breathing, the birds are breathing, the animals are breathing, the humans are breathing, this body is breathing. Vayu is universal reflecting in this body. Be aware of neck and above, it is all space predominently, throat is space, mouth is space, nasal passages are space, earlobes and ears inner are space, sinus between the eyebrows and even the eye-sockets are space, it's all space. Again universal not personal, this body, an assembly of five elements. It's not heart, lungs, lever etc., just five elements and I Am in the heart. Not the sentence I Am, the feeling I Am, aham asmi, I Am in this body, I Am.   Aum ShantiH ShantiH ShantiH. Relax, sit at ease, massage the legs if necessary, that inculcates the quality of self-reliance. Slowly open the eyes.