pants. Feel them, experience them. The external sounds that you hear now, the internal sounds. There are sounds not only of your mental talk. There are internal sounds, sound of your heart as it beats, sound of the air flows in and out. Breathe deep and slow and relax into the moment, go deep into the moment, feel the weight of the arms and the weight of the palms. Feel the weight of your body heavily on the ground, feel the weight of your head and the feeling of your shoulder blades pressing against your back. And if the relaxation goes deeper, you will be able to rest you
attention even only on one of all these experiences, only the feeling of the breath going deeply into the lower belly. Go deep into these feelings, into this experience. Relax into this experience of the movement of the lower belly,
expanding and contracting as you breath, go deep into the belly.
Try to maintain your relaxation as you align your spine. Try to give a few moments to relax and feel your back and spine. Try to feel as if you are aligning the vertebrae of your back, like pearls one on top of the other. From the base, vertebra by vertebra, feel how you placing them one on top of the other. The lower back on the sacrum, middle back on lower back, upper back on middle back, neck on upper back. Try to feel your spine. The entire length of your spine and then stay still and relax. Breathe deeply and slowly into the belly and give yourself these few moments of stillness, peaceful stillness. Breathe deep and slow into the belly and be in the moment. Feel there is nothing to take you from this moment, no thoughts, no sounds, no feelings; nothing can take you out from this here and now, this stillness of the moment. Nothing can move you.
You can realize Asana when there is no desire in your mind. When there is nothing that you are obligated to do, when you accept the moment completely, as it is. Without rejecting it. Just stay and enjoy.