Aum. We do a little catalepsy to begin with by deeply inhaling and throwing out through the mouth firstly frustration or sorrow then worry, insecurity and fear and finally delusion and ignorance. This simple practice of catalepsy immensely helps done with earnestness, now. Just Be. Thus I rise above the concerns of body-mind and just be. Atman atmanam udharet, one has to uplift oneself by oneself. I rise above the concerns, the ever lasting concerns of the body mind and just be. The ? to being and hence freedom is open ever. Just Be. Being is freedom, which is love, like fragrance to the flower. Now the prayer from love in the form of Aum thrice, now. Aum...Aum...Aum. Merge. Now Sthira Sukham Asanam, so press the legs on the ground, keep hands in the lap, stretch the back upwards, keep it firm. Now relax the shoulders, don't move any further, relax the stomach, chest, sport a smile, relax the face, eyes and the forehead. Relax the brain by allowing mind to evaporate me, to evaporate, abide peacefully in yourself. Asanam, asanam itself is meditation, it particularly helps to become antarmukha, inward focus, abide peacefully in yourself. Stay in the heart as I am, non-verbal I AM. I am aware of the body as this body, this body. The question : Can I look at the body as this, without a hint of mine or me? Can I look at this body like that? An amazing exclamation it is. This body, like a pot or like a wall made of many things, this body. I watch the body part by part, begin with the right foot, right knee, pull the knee cap one time and release, right thigh, left foot, left knee, pulling the knee cap one time, the thigh, the loins, abdomen, tummy, the pangs of hunger, the chest, rising and falling all by itself, the shoulders, hands, fingers, stretch the back upwards and try to watch the backbone, not from outside but from within as a vertical axis of the body within. Begin at the lower end, you may notice any little pain or discomfort, watch it without resisting, watch the pain if it is there without resistance and then give an auto suggestion to relax. This can be tried with any pain anywhere in the body. Watch the pain, don't resist it and advise or auto suggest, relax. Move upwards to the middle of the vertical axis inside, try. Further upwards, towards the center of the chest, vertical axis merging into the neck. You may find any discomfort in the neck muscles, again watch, no resistance, say relax. Be aware of the chin, chicks, the smile(?), eyes. Keep the eyes lightly closed without pressing, watch the eyes, ears, forehead and brain. This body, you discover the sense of being in the body, where is it? Beginning with the legs, this body, the trunk, this body,the head, the head has a sense of me, the identification is in the brain cells, try there, this body, try in the head this body, just try. This body, slowly come down into the heart, I inhabit this body as I am, aham asmi, aham asmi. Aum Shanti Shanti ShantiH. Relax, sit at ease and continue to abide peacefully in yourself, abide as the feeling I Am. When the mind goes into the world, I am is forgotten, that is darkness. I Am, the feeling I Am. Slowly open the eyes. Aum