AUM Shree Ganeshay NamaH Shree Gurubhyo NamaH Sthira sukhamasanam. Keep the shoulders relaxed, sport a smile on the lips, be aware of the mahamudra, feel the significance of the mahamudra, it signifies acceptance. See the origin or resistance or resentment. It is the ego which resists and resents, thus creating conflict. One cannot grow as long as one nurses conflict, this inner conflict. Look at the ego which refuses to accept, see the ego as a shadow and refuse to follow the ego. The ego dissolves and awareness reins supreme. Acceptance helps to be grounded in awareness. Watching the movement of ego is meditation. Sport a smile on the lips and watch the breath. Do not regulate the breath, just watch the breath. Negate the thought, just watch the breath. There is a beauty in ending the thought, watch the breath. Bring back the thought in the form of Rama, the chant of Rama in the heart. Do not connect the chant with the breath, ignore the breath and chant Rama in the heart. Rama ...Rama...Rama. Chant with love, Rama Rama Rama Rama Rama Rama. Do not ask how to love, as you try to love you get to love, Rama Rama Rama Rama Rama Rama. Niradhar ko ek aadhara meaning when I am helpless there is only one help, the chant of Rama Rama Rama Rama Rama Rama Rama. If the mind is getting distracted, offer the distracted mind to Rama and chant Rama Rama Rama Rama Rama Rama Rama. It is not Ram Ram Ram, it is not even Rama Rama, it is just an address Rama Rama,  meaning O Rama Rama Rama. It mean O Rama I am helpless, kindly help me. Rama Rama Rama. When I am anxious there is no outside help, I take help from wiithin only and that help is Rama, I know that,   I see that and I chant Rama Rama Rama Rama Rama Rama Rama. See two things, one when I am conflicted and I am anxious, there is no help from outside, Rama Rama Rama Rama Rama. Two, I have to get help only from one sourse that is within me and that is   sacred chant Rama Rama Rama. You convince yourself of these two points, you teach yourself these two points. There is no help outside, there is only help within myself and that is Rama and then chant Rama Rama Rama Rama. Chant is in the heart and not the head Rama Rama Rama Rama. If water wells in the   eyes due to love or due to sorrow, don't stop them, continue the chant Rama Rama Rama Rama Rama Rama Rama Rama Rama Rama. I have to believe in myself, I have to end anxiety myself and the support is Rama chant Rama Rama Rama Rama. Slow down the chant Rama... Rama...Rama...Rama...Rama...Rama...Rama...Rama. Crying while chanting Rama is considered a great sadhana if it happens spontaneously Rama...Rama...Rama...Rama...Rama...Rama...Rama...Rama. Slow down further and be silent between the chant. Rama........Rama........Rama......Rama. Last three times Rama.......Rama........Rama. Just Be. Aum ShantiH ShantiH ShantiH.   Relax.  Slowly open the eyes.