AUM Shree Ganeshay NamaH.   Look at the mind and drop the entire content of the mind, in particular, all the desires and expectations, all fears and concerns and worries and all frustrations and hurts, drop all of that. Try to see that all of it is a product of the skinning of the mind, become empty. Reach the ground of pure Being by just being. Learn to love the Being. Don't be attached too much to the mental state, become empty and learn to love the Being. Say to yourself, 'I love to Be' and I pray, Shree Ganeshay NamaH. Do not allow the samsara to overwhlem you, try to recollect the saints and sages of the world. Choose to be inspired by their wisdom and pay your reverance to them. Shree Gurubhyo NamaH. Be aware of the posture, be conscious of the backbone from within, neck and head are in straight line. Now choose not to move any further. If you feel the need to move after some time, and you move then you feel the need to move again after some time. Choose not to move however painful it may be. Relax the shoulders, keep the eyes lightly closed.  Sthira sukhamasanam. Now be aware of the mahamudra, hands are held in the lap, both hands closer to the body, palms upward, right palm resting in the left one, thumbs touching each other. The left thumb comes up and touches the right thumb. This configuration of the hands and fingers is called mahamudra,  because it(9.30) ? looks very routine and insignificant, it signifies the greatest principle of life, acceptance. All the frustration in life is the direct result of mind's non-acceptance. Mind spins and comes out with every reason not to accept and the mind doesn't like to give up its logic. Sometimes the mind's logic, often times, works against itself. The non-acceptance is self hurting mode of the mind, sometimes it could even be self-destructive. You do not know your mind, you have to know your mind well. You are in a hurry to know Goad, and even in more hurry to know the world. You cannot know God and you cannot know the world until you know your mind. See your mind's self hurting logic, see your mind's ignorant patterns of thinking. The solution to this problem of the mind is the great principle of acceptance. Acceptance is strength, you need courage to accept. Acceptance is wisdom, reaction is weakness, frustration compounds the weakness, I accept. When crudity faces me, insensibility and hostility faces me, I pause without hurrying into a reaction and I accept. Again I pause and I accept with a smile. Sport a smile on the lips, the inner smile is the strength required to accept. Watch the breath, carefully remove your watchfulness from the mind and focus it on the breath. The life is sustained by two powers, one is mind and the other is breath, life in the form of breath. Other forms of life are dependant upon this form of life, the breath, therefore breath is called mukhyaprana, the primary vital force. Learn to give equal importance to breath as well as the mind. When the mind overtakes the breath and becomes all important ignoring the breath, that mind becomes seek, following the mind body becomes seek. Breath is equally important, watch the breath. Now slow down the breath, meaning you are inhaling slowly and deeply, exhaling the same way. Keep the back stretched. You find any jerks, very possible, but you have to overcome. The trick is to slow down. When the jerk is about to happen, if you slow down the jerk will be avoided. Be conscious of the very brief gap at the end of inhalation and exhalation. Remain relaxed in the shoulders and the hands but stretched back. Now introduce the chanting of Aum  mentally only during exhalation. It means you inhale deeply, a very brief gap and while exhaling chant Aum ending in a brief gap of silence, that is one round. Aum...Aum. The last three rounds, Aum...one , Aum...two, Aum...three. Stop Aum but comtinue to breath slowly. Stop breathing slowly, start breathing normally while watching the breath. Slowly stop watching the breath and just Be. Aum ShtantiH ShantiH ShantiH.   Relax, sit at ease, keep the eyes closed and try to Be.  Slowly open the eyes.