AUM Look at the mind.Watching the mind is meditation. Meditation is very simple. Any exotic ideas that we entertain about meditation make it difficult and even unreachable. Give up such exotic ideas, become simple. Watching the mind is meditation. Mind is the content of the mind. As you watch the mind, you become familiar with the content of the mind. And also gradually you create a distance, a space. Look at the mind. Bring out the past in the mind. The past, accomplishments and then failures. Past, hurts and guilts, who is the author of this past ? Me or the higher power, the prime mover, Ishwara ? I try to see Ishwara as the author of this past. and then I surrender this past to Ishwara. I see Ishwara as the author of this past. Not me,  Ishwara is the author. And I surrender this past to Ishwara.  The mind becomes silent at once. Silence of the mind is love. Silence of the mind is life and love. I strengthen this surrender by praying, Aum NamaH Shivaya ShreeGurubhyoH Namah  I am always ready to learn, always open to learn and I am always greatful for any learning. Sthira sukhamasanam  Be aware of the posture. When you watch the posture, there you are, the watching awareness and there is the body, this body. In between the mind is silent, its very interesting that the mind becomes silent when I watch the body. Thinking about the body and its welfare etc. is samsara. Watching the body, thereby creating a space, this body, is the first step away from samsara. Watch the body, this body. Watch the body, part by part, beginning with right foot, right knee, pull the knee cap one time and release, right thigh entire right leg. Left foot, left knee, pull the knee cap, left leg all of it. Be aware of the abdomen, tummy, chest, right hand, all of it, left hand. Now be aware of the backbone not from the outside, from within. In other words, be aware of the vertical axis of the upper body within, beginnning with the lower backbone, keep it vertical. Try, try it. Come to the middle, to get hold is a bit difficult. No problem, just try. Come to the chest level. The level of shoulders, the vertical axis upto the level of shoulders. Be aware of the neck and the head. You may want to see that the sense of me, ego, dominates in the head, you compare. These legs, be aware of the legs, lower part of the body, this body. Come to the head, now try this head. It is touch and go . Ego dominates in the brain. Ego is a thought pattern, a mode of thinking prevalent in the brain cells. Its a good lesson to know that ego is nothing more than a thought pattern of the brain cells. This thought pattern has to undergo a transformation. It will, it will if you wish. This body, idam shariram, not me, not mine simply this body, idam. When the mind wanders, be alert, become alert and be aware of the body as this body. Watching the body as sadhana for some time gives a depth of watchfullness, a depth of awareness. That is the door to Reality, to the Truth. This body, idam shariram. I am in this body, in the heart,   I Am. Not this or that simply I am. AUM. ShantiH, ShantiH, shantiH. Relax. Sit at ease, keep the eyes closed and relax. Slowly open the eyes.