Aum. Look at the mind and allow the mind to drop the entire baggage of thoughts, some ideas, concepts and of the past and of future. Now simply I am, without any concepts about myself, without any identifications, something like I have no past, which is an identification and I am free from future meaning free from the imagination of future, simply I Am. When I simply am, I am the pure being, shining awareness. Being is freedom which is love, Being freedom and love are timeless and hence ever fresh. Having dropped memory, see that, being is ever fresh. The freedom and love are ever fresh. The simple prayer from simple being as the cosmic sound Aum, together with the breath outgoing which is also universal. Breath is universal, Aum is universal, thrice now. Aum...Aum...Aum. Merge. Now Sthira Sukham Asanam. First sthira, begin with the legs and the back, sukham relax, begin with shoulders and hands, tummy, chest, sport a smile. Asanam is ever fresh and now, not from memory of earlier experience, it is now, sport a smile. Allow the sense of mine to evaporate, me evaporate, that relaxes the brain. I abide peacefully in myself. Come down into the heart, I am, in the heart because heart is essentially love. Heart is love, I love myself, I wish that I be well, happy and peaceful. May I be well, happy and peaceful! Recollect the immediate family members, one, two, three specifically three, four. May these members of the family be well, happy and peaceful! Expand from the family to the circle of relatives, a big circle of relatives, some of them likable and some of them are not. However I wish may all these relatives, the circle of relatives, likable and otherwise, both, be well! Drop the complaints, just wish, may the relatives be well, happy and peaceful! Now come to circle of friends and people known, don't be mechanical in the wish, don't allow the mind to make it mechanical, keep the feeling of love fresh. Don't ask how. I wish may the circle of friends and known people, some of them likable and some otherwise, be well, happy and peaceful! Now look at the entire humanity, indifferent people, all over the globe, of multiple cultures, religions, races, nations, you expand you vision and include entire humanity. Drop any complaints against certain groups, I become soft and loving. May this humanity, the indifferent people, never known to me, be well, well, happy and peaceful! I send the message of love to the entire globe. Visualize the birds in flight, all in their nests, visualize vividly, the birds in flight and in their nests. May these birds be well, peaceful and happy! My heart is flowing with love, peace and happiness. Visualize the animals, all kinds of animals, herbivorous as well as carnivorous, roaming on earth, may these animals be happy, well and peaceful! Now recollect enemies or adversaries against whom you have ill will, be very specific along with name, number one, two, three, you may add if you wish, four, five, that should be it, look at these people, they have wronged me. However, I have only the message of love and happiness. I wish, whole-heartedly pray, try, could be difficult but try, that these people, may these adversaries be well, peaceful and happy! I look at myself there could be a little pain, I look at it, don't judge, don't condemn, just look at the pain if it is there. Now I pray may I be well, happy and peaceful! Aum Shanti Shanti ShantiH. Relax, sit at ease, continue to be peaceful and loving and relax. Slowly open the eyes. Aum.