Aum Watch the mind, don’t ask how, just try. Try to watch the mind, that gives you a space, inner space. Allow the mind to drop its entire content. See that the mind is carrying all the time invisible burden of samsara, all the time, see that, acknowledge it and allow the mind to let go. As the mind drops all of its content, what remains? I remain. Again, when the mind becomes no mind, I am, I remain. Now, explore that, I am but no mental activity. I am without mental activity. Like the spider not spinning its web, I am without mental activity, like the spider quiet I am. That is freedom and freedom is love. Unless you are free, you cannot love, to love you must be free, see that. When you are bound by attachment, you cannot love, not possible. One can love when one can free. Freedom is love. The love expresses as prayer, a simple prayer, not the complex, distorted prayer of the insecure mind, no, not that kind of prayer, that is also a prayer. This is the prayer, very simple, so simple that there are no words in it, there is only a sound, the divine sound, the sound that communes with divinity. Aum. The way to pray is you have to inhale slowly and deeply and without holding the breath inside, we exhale slowly. While exhaling slowly you chant mentally not verbally the sacred sound Aum and finally you merge in the silence. That is one round, three rounds of prayer now. Aum..one. Aum..two. Aum..three. Merge. Now be aware of the body, that itself is meditation. Stretch the back well upwards while fixing the legs to the ground. Any discomfort in the legs or in the back, you may ignore it, or even welcome. If you welcome it, that is called tapas, in a small way, or may not be so small, tapas, but the posture should not be tight. Look at the shoulders and the hands, allow them to relax. Keep the shoulders and the hands loosely, the palms upwards, right hand in the left, thumbs touching each other. The hands are like lotus, and they are kept in the lap, slightly away from the body, that gives a good balance to the posture. Now, you should not move any more. Suppose there is an urge to move, ignore it. Otherwise, if you move, then very soon there will be urge to move again. The trick is to ignore the urge the very first time, don’t move. Make it a challenge, of course, the breathing continues. Now, look at the body, it is like a statue albeit breathing. Watch the tummy, the muscles of the stomach, they could be tight, even the chest could be tight, all because of worry, insecurity, defined and undefined, about oneself and also about near and dear. Accumulated sense of insecurity makes the stomach muscles and the chest tight. Acknowledge it, don’t condemn it and allow the muscles of the tummy to relax, try. You give an auto suggestion to relax, not the back, only the muscles of the tummy, back should remain straight. Similarly, allow the chest to relax. Watch the face, the muscles of the face, could be tight, the brain, generally tensed, undefined, sometimes defined. This is how the samsara has grip on the system. Acknowledge it, don’t protest, don’t justify. Just acknowledge, don’t condemn yourself. Now, sport a smile and see how the face relaxes and the brain also relaxes. Now, abide peacefully in yourself, I abide peacefully in myself. Alert yet relaxed. Sthira still, the body is a still, the mind is a still sthira and relaxed sukham sthira sukham.  That is about the body and the mind, Asanam abidance, asanam, to be, abidance. Being not doing, just Being, not being this or that, just being myself. Are you waiting for next instruction, don’t wait for the next step, there is no next there is only present, the being. Keeping plans for the day in the back of the mind, don’t do it, just drop, no plans, just Be. Don’t allow the future to intrude in any form, make it a perfect present, just Be. Being is meditation, just Be. Being itself is an awareness because it knows itself. Just Be. Aum shanti shanti shantiH. Relax, sit at ease, you may move a little, keep eyes closed and relax. Don’t rush into movements, thoughts and speech for a while, be quiet, kshamata, kshama. Slowly open the eyes. Aum.