AUM Shree Ganeshay NamaH. This body is the temple in which Ishwara abides as the power behind the hands, legs and the speech, the power behind the sight, the hearing, the mind and the intellect. The same Ishwara shines the same way in every body, in the body of the friend and the foe, in the bird and the animal and in this body. I pray to Ishwara without any motive whatsoever. Shree Gurubhyo NamaH...Sthira sukhamasanam.  Settle the posture now, not to move it anymore as far as possible. The mahamudra reminds me of acceptance, one more time I challenge myself. Do I accept ? Non-acceptance is like a sharp edge of the mind, it hurts occasionally. Can I accept ? Not should I accept, could I accept ? Stretching the back does a load of good to the entire nervous system. Try to be aware of the back from within. Straight, together with neck and head, while the shoulders relaxed. A smile on the lips, the inner smile, meaning smiling from my own Being, just for being my own Being. Pay attention to the eyes keeping them lightly closed, that completes the aasana. The complete absorbtion within myself so much so there is nothing other than my own Being is aasana. Be aware of your own Being, the inner Being. This is the awareness of the Being without mind. Awareness of the Being with no mind, no thoughts, is sukha. Sukha meaning peace, shanti. Sukha is same as shanti . It's a discovery, sukha is same as shanti. You teach yourself that sukha is same as shanti ...Sthira sukhamasanam. Watch the breath, inhale-exhale. There is a small gap at the end of inhalation and also at the end of exhalation. Be aware of that also. Inhale..silence, exhale...silence, that gap is silence. Now you know what is silence. Now among it ?(17.15) the inhalation and also exhalation, make it slow. See if there are any jerks, possible, even the distraction of the mind is possible. The trick is be conscious of that silence at the time of inhalation and exhalation. It should be a smooth flow without jerks, the trick is make it slow. If you watch well you will even know just before the jerk and then slow down, the jerk will be avoided. Check the back one more time, keep it well stretched, avoid or ignore all pain if any. Could you make a good rhythm, slow jerkless breathing in a brief silence, slow jerkless breathing out a brief silence, that make a one round. Be with the rhythm , don't be distracted. The moment you are distracted the process picks up speed, the trick is keep it slow, you will not be distracted. Now assuming that you have a nice rhythm, introduce the mental chant of Aum as you breath out but certainly not when you breath in. At the end of the breathing out there is a brief silence from which the next round begins. Do not say Aum verbally but say it mentally loudly, mentally loudly. Deep breath in and start a long loud mental Aum and merge in the silence, that is one round. Aum... Aum...last three slow rounds...one...two...three. Stop Aum but continue slow breathing, continue to watch the breathing and allow it to become normal. Just watch the breath without exerting any will. Look at the body, all of it, which is highly energised and also fresh at the same time. Now slowly stop watching the breath and just Be. Aum ShantiH ShantiH ShantiH. Relax, keep the eyes closed, visualise yourself, every pore of the body, the breath and the mind suffused by Aum. All is Aum. Learn to love Aum and silence, slowly open the eyes.