Aum. It is not so much watching the mind as it is trying to watch the mind. Try to watch the mind. As you do so, you create a space. The content of the mind is time as past, memory of the past and recollection of that past and the imagination of the future, that is the entire movement of the mind. Now I allow the mind to drop the past and to drop the imagination of the future. Now I Am. Thus I know from thinking the mind to the domain of the Being. Its all very simple, you rise from thinking to being, rise from time to timeless Being. That is meditation. Just Be. Asana helps to maintain the alertness. Sthira Sukham Asanam. Always approach the asana with the freshness of the present, certainly not from the memory of the earlier experience. Asanam. Sthira Sukham. Make it sthira. Once it is made sthira, now you will not move anymore. The urge to move is mind, not you. Therefore; you can choose to ignore and keep the body still, that improves the satva quality. Keep the body still, sthira. Sukham; keep the shoulders and the hands loosely, allow the muscles of the tummy to relax, the chest. Sport a smile. Eyes are allowed to relax. Brain relaxes when mine and me evaporates upwards. Slowly descent into the heart and abide as I AM. Now be aware of the body, this body, from toes to the head and from the head to the toes, this body. Be aware of the right foot, the calf, knee, pull the knee cap one time and release, the thigh. Left foot, the calf, knee, pull the knee cap one time, the thigh and the loins. This is ever in contact with Prithivi, even now in contact with Prithivi and this is Prithivi, the Earth, came from Earth and will go back to Earth. It is AapH, Waters, came from universal Waters, goes back to universal Waters. Abdomen is AapH. Watch the stomach. The pangs of hunger are the flames of the fire. Hunger is universal, not personal. Visualize the trees which are ever hungry, sunlight is their food. The birds are hungry, the animals are hungry and this tummy hungry. Humans are hungry. This body is hungry. Hunger is the universal fire, vaishwanara Agni. Also hunger is joy, not a nuisance. I accept hunger, I even enjoy hunger, AgniH. Watch the chest, ever rising and falling. It is Vayu, the Wind, universal not personal. Personal is a myth, it's a habit of thinking. Vayu is infinite and universal. Hands are Prana, the power and hands are included in Vayu. Watch the throat which is the Space, mouth is Space, nostrils and sinuses are Space, the ears - outer and inner, are Space; same as universal space, same as space all around. Space. This body conglomerate of Prithivi, AapH, AgniH, VayuH, AakashH. I inhabit this body. I inhabit this body. The body inhabits the house, moves from place to place but I always inhabit this body. I am aware of this body; Kshetragynoham, I am aware of this body. Aum Shanti Shanti ShantiH. Relax, sit at ease and relax. Relax. Slowly open the eyes. Aum.