Sit straight in a cross-legged position. Eyes are focused at the tip of the nose. Do Long and Deep Breathing. In absolute, deep silence go deep within yourself. Keep control of your mind. Be steady and firm. Enjoy the rhythm of stillness.
Continue for 31 minutes. To end, inhale deep, hold the breath, and pull the navel in with all your strength. Exhale. Repeat 2 more times. On the last breath, inhale completely, pull the navel in, and synchronize every fiber of your body. Relax.
The posture and your alertness will benefit you, and your mind will give you an experience. Your power lies in your deep silence.