AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam.   Pay attention to the mahamudra not from memory of earlier practice but from the freshness of the present moment. Mahamudra signifies acceptance, accepting the non-fulfillment of what I expect because   when the desire is fulfilled there may be a disaster in the making of that fulfillment. When a expectation is aborted, it could be a blessing as well. I accept the non-fulfillment of my desire or even expectation. When I face an insult, it is a glorious occasion to understand the movement of ego, you watch the movement of ego. Eventually raising above the ego, insult provides a great opportunity to the seeker to rise above the ego, I accept. Be aware of the backbone, all the way upwards, try from within. Relax the shoulders, backbone is in line with the neck and the head. When the backbone is nicely stretch, putting alignment to the neck and the head and you remain without any movement, even the thoughts are absent because you are focused within. Bhagwan described this as samam, the state of sameness. Samam kaya shiro grivam. kaya, the backbone, shiraH, the head connected by griva, the neck, samam. Sama   is the all important sadhana because samattvam yoga uchhyate, says Bhagwan,   sameness at all levels, beginning with the body. As I sit in this posture, the body is an example of sama. The legs, the hands, the eyes and the brain, left and eight of the brain, sama. The breath is sama. As you sport a smile on the lips and keep the eyes lightly closed, just like Bhagwan Buddha in meditation, even the mind is established in sameness, sama.   This state of mind is sama, meaning harmonious, samattvam of the mind is harmony, abitlity to face the adversity with a smile. The samattvam, harmony of the mind is yoga. I am a yogi,  one grows out of worldly statuses into the status of being a yogi. I am a yogi. Bhagwan advises yogi bhavarjuna, O Arjuna, become a yogi. I am the Arjuna and learn to look at myself as yogi. Samoham, I am sama, in harmony. Samoham. Watch the breath. Now start breathing in and out slowly. Check the back, it must be stretched, not curved, shoulders and hands are relaxed and a smile, of course, very important. Breath in and out slowly. Do not allow yourself to be distracted, breath in and out slowly, to avoid jerks, even more slowly. As long as you are slow, the mind remains focused or resolved. The moment you increase the speed, mind runs away, use the breath as a thread to hold the mind, the trick is to be slow. Be conscious of the very brief gaps at the end of inhalation and exhalation. Inhalation and exhalation originate in those brief gaps. Having established the nice rhythm, now you bring it to the final stage of introducing Aumkara while exhalation only. Aum...Aum. Aumkara begins in the silence of that gap and merges into the silence of the gap at the end of exhalation. Aum...Aum. While chanting the Aum mentally during exhalation, you may focus between the eyebrows, you can feel the effect of Aum between the eyebrows. The last three rounds. After completing the third round, stop the chanting of  Aum but continue to breath in and out slowly. Now stop regulating the breath but continue to watch the breath. Slowly stop watching the breath and just Be. I love to Be. Aum  ShantiH ShantiH ShantiH. Relax, sit at ease, keep the eyes closed, continue to be quite and calm. Slowly open the eyes.