AUM. Allow the mind to empty itself by dropping the entire baggage of ideas, about oneself, about the world and about God. Simply Be. The simple Being is love, the simple Being is beauty, like the beauty of empty space. I AM. I BE and I love, the love emerges as prayer. Aum NamaH Shivaya, Shree GurubhyoH NamaH. Sthira sukhamasanam. Be aware of the posture. When the body is upright, mind remains alert and steady. The body is steady, the mind is steady. Even when the body is upright and steady, be aware of the body. The body should be allowed to relax. Begin with eyes, keep them lightly closed and also downward or inward. Curb the tendancy of the sight to go out. Allow the sight to relax by keeping it downwards and further inward. This curbs the outgoing tendancy. Relax the jaw by sporting a smile, the jaw is mostly tight because you are mostly determined. Drop the determination, the jaw becomes free of the tightness. Be aware of the shoulders and hands, shoulders hunched up, hands   gripping, ready for action of the doer, of the ego. Drop the sense of doership, actions happen, allow the shoulders and the hands to relax. The body is controlled by the ideas of the mind, seperate the mind, the body relaxes. Aasanam, sthira sukhamasanam. Look at the mind, normally mind is like a wild horse, it throws the horseman or the rider into the mudd. Comtemplate this illustration of the horseman verses the horse, myself verses the mind. The relation between myself and the mind. Me, the rider, and the mind like a wild horse, the relation can be improved and made even comfortable by training the mind. Training the mind is meditation, it is all very simple, nothing exotic. Look at the mind, the turbulent mind is weak and inflexible, fixated. The mind which is trained well is slow not dull, calm, very open and very flexible. I would reach there by the practice of shamata, meditation which primarily consists of looking at the mind. Try to become familiar with the mind. Shamata is abiding peacefully, abide peacefully. There is no doing, just abide in peace and silence which is love. The watch word is shamata, abiding peacefully. Are you distracted ? Possible, don't get annoyed. Whenever you are distracted, be aware of the posture. See when you need to stretch the back. Be aware of the posture and then abide peacefully. Remain alert, don't fall asleep, again don't allow yourself   to be distracted. Remain alert, and abide peacefully. It is not a doing therefore there will be no reward. Curb the tendancy of the mind to seek reward in everything. Just abide peacefully. Still distracted, possible. Observe the breath. Next stage is train the mind. Take two deep breaths, in and out. One, two, now allow the breathing to go normally. Observe the breath. Don't follow the entire course of the breath, just observe the breath at the tip of the nose with the help of that fine touch. Don't exercise your will, drop the exercising of the will and see the breath, observe the breath. Don't allow to be distracted, just watch the breath. Slowly the horselike mind becomes calm, develops quitude, watch the breath. Watching the breath is part of shamata, meditation. Now slowly stop watching the breath, disassociate from    the breath and be aware of the posture then again abide peacefully. Abide silently, abide lovingly. Shantoham, I abide in shanti, Aum, ShantiH, ShantiH, ShantiH. Relax, sit at ease and relax. Slowly open the eyes.