AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam. Be aware of the posture. When you are aware you are not thinking and when you are thinking you are not aware. Be aware of the posture, of the mahamudra, the back, stretch it. The back, neck and the head are straight, the shoulders are relaxed, lift the shoulders a little and relax, see the difference. Look at the face, the muscles of the face and smile, the face nicely relaxes. The whole Being becomes cheerful. The love of the Being, I love to Be. Keep the eyes lightly closed which is same as being aware of the eyes. Sthira sukhamasanam, be aware of the posture as a whole. Between the watchfulness and the posture of the body, there are no thoughts. Be aware of the sensations, be aware of the ever flowing sensations, the sensation of touch with the clothes and the seat, and the sensation of movement of the tummy and chest. What you call things are nothing but sensations, and what you call movement is also nothing but a flow of sensations. Be aware of the mahamudra, signifying acceptance. Bring out the most painful aspect of your life which continues to make you suffer, which defies solution and see whether you can accept it. Challenge yourself can I accept this one thing ? You may say, ' yes I can' but at the very subtle level of mind there could be rejection, be aware of it. Do not condemn yourself for being unable to accept, just be aware. Be aware, don't identify with the pain, just be aware. Be aware of ongoing mental resistance, sometimes very open but sometimes very subtle. Watch the breath. Watching is not an action, it is not a doing, see that and watch the breath. If you regulate the breath that is action, if you judge the breath, it is uneven, it is good or it is bad or whatever, that thought is an action. What if you just watch the breath without regulating, without identifying, without judging, with a smile. That is how you have to watch the breath. Use the sense of touch, very subtle, at the tip of the nostrils to watch the breath. Do not follow the entire course of the breath, just at the tip of the nostrils. Don't say 'what next ?', there is no next, just watch the breath. Suppose the mind digraces, what to do. Do not condemn the mind, smile at it, bring it back, again watch the breath. There is a way to overcome this problem, that is you introduce in-out, in-out so set yourself in while breathing in and out while breathing out. So watch the breath in-out, in addition to the sense of touch there is in-out, now mind cannot go away. Keep the back stretch, keep the smile, be aware of the sense of touch at the tip of nostrils and also continue with in-out. In-out, in-out. Now drop the in-out and stay with sense of touch and watch the breath. I love to watch the breath. Learn to love the breath,   breath is life, breath is God, this is the greatest worship of God, watch the breath. You may even formalise the worship namaste vayo, watch the breath. Aum ShantiH ShantiH ShantiH. Relax, sit at ease, continue to be with breath, don't abruptly stop it. Constant thinking depletes the awareness whereas watching the breath enhances the awareness Slowly open the eyes.