Aum. Look at the body with its urges etc, its comforts etc. and look at the mind with its pleasures and pains and rise above the concerns of the body and mind by consciously taking deep breaths now. Just be yourself, not covered by the body-mind. Just be simply yourself which is the pure Being. Without the association of the body-mind, what am I? Minus the body-mind, what am I? I Am. The Being which is freedom, there is no time in the Being, hence Being is freedom, which is love, ananda, love. Like fragrance to the flower, love to the Being, I Be. I love to be. Love emerges as the prayer, simple and the single sound, universal sound Aum thrice now. Aum...Aum...Aum... Merge. Now look at the posture in the freshness of the present moment, make it sthira. Now keep it sthira and sukham. Sport a smile and allow the sense of mine to evaporate. Then I look at myself as without any possessions. Simple and single. Simple and single is amazing even frightening yet is freedom. Now descend from the head through the throat into the heart and abide as I Be. I love to Be. I love to Be. I look at myself and pray to Ishwara with devotion, may I be well, happy and peaceful! I consider the immediate family, specifically the members of the family; one, two, three, four, five, may these family members be well, happy and peaceful! Extend the prayer to the circle of relatives, near and dear, some of them likable and some not. Include all relatives, good and not so good, pray may these relatives be well, happy and peaceful! Consider the circle of friends and people known to you in different walks of life, some of them good and few others not so good. May all these people known to me be well, happy and peaceful! Consider the entire humanity, indifferent people, people not know of all caste, creed, race, religion, region, nationality etc. the entire human kind and pray, may all these people, utterly unknown to me, total strangers be well, happy and peaceful! As I pray so, as I send the message of love and peace I am offering with love and peace. Consider the birds, in flight or in their nests, may all these birds be well, happy and peaceful! The birds happy. Visualize the animals, all kinds roaming the Earth, may these life forms, small and big inhabiting the Earth be well. You feel, don't be mechanical, you say it with deep feeling, well, peaceful and happy. Now consider specifically your enemies or adversaries whom you do not like at all, name them, one, two, three, you can add some more if you wish, four even five. Honestly I do not like these people. Now I send the message of love. I pray, may these adversaries be well. Try, be well, peaceful and happy! Now I look at myself and pray, may I be well, peaceful and happy! Seal this prayer with a mental Aum Shanti Shanti ShantiH. Relax, sit at ease and relax. Try to gauge the effect of love and peace upon yourself. It is freedom. Relax, slowly open the eyes, Aum.