Aum. Take three deep breaths very deliberately, that helps to drop the thought mode and to abide in the awareness mode. Now we should retain the awareness mode, should not slip back into the thought mode. Just be aware, awareful. Prayer of Aum thrice, now. Aum...Aum...Aum. Just Be. Being is same as being awareful because Being itself is awareness but Being is not thinking. Being should not be confused with thinking. Just Be. Thinking is doing, a subtle doing. Just Be. Being is awareness. As you Be, you are aware which is same as witnessing. Witnessing is same as being awareful. In witnessing, there is no choice. As I am aware I do not invite any particular sound, I do not reject any particular sound. I am just aware. Just aware. If I am aware without giving a name, without labeling, that is witnessing but if I am aware of any sound near or far then give a name, a lable, that is involvement and hence no more witnessing. Avoid that subtle involvement. Try to be aware choicelessly, choiceless awareness is meditation because in choiceless awareness the mind is silent. Just Be. Sthirasukhamasnam. Be aware of the posture, keep it upright, relax the shoulders and hands, keep a smile, squeeze the eyes one time, keep the eyes lightly closed. Now leave the eyes alone and watch the breath. Just watch the slow rhythm of the breath. Now keep the breathing slow, slowly inhale and slowly exhale now. Don't keep a long gap after inhaling and exhaling, keep the gap very brief, which means you are not holding the breath either within or without, you just observe the small gap after breathing in and breathing out. If you notice any jerks when you inhale and exhale, possible, you have to avoid the jerks, the trick is make the brething slow, that's the trick . Be alert, if you notice a jerk about to happen, you will know it, slow down, the jerk will smoothen out, try. Thus   when the breathing is slow and therefore long, it is called pranayama, the long breath, continue. As you breath in slowly and after a very brief gap, start breathing out, you notice the movement upwards from the heart, upwards to the throat and further upwards to the sinus. Notice that upward movement while exhaling, that creates what is called urdhwadrishti, focus on the upper. You are inhaling slowly, after a brief gap, you are exhaling slowly, watching the upward movement of the vital force, the prana. Now we are ready to introduce the sacred sound Aum into that upward movement of the prana while exhaling only, now. Breath in slowly, after a brief gap, as you exhale slowly you mentally chant the Aum to coincide with the upward movement of the prana. Aum, continue with the second round, Aum...Aum. You need a lot of practice to get perfection, don't be disappointed if you don't get it right away, you continue, Aum. Even while continuing check whether you are remaining upright, continue, Aum...Aum. After the completion of the Aum and after the completion of exhalation, there is a brief deep silence that is also part of the Aum, be aware of that silence, continue, Aum...Aum. Adjust the A and M more or less equal, continue, Aum. One last time, Aum. Drop Aum and continue the slow breathing, gradually drop the slow breathing, continue to watch the breath. Slowly disassociate the focus from the breath and Just Be. Be awareful, don't be judgemental about your practice, just be awareful. Aum Shanti Shanti ShantiH. Relax, sit at ease, massage the legs if necessary and relax. You can notice that the inner organs are nicely massage, relax. Slowly open the eyes.