1. Get up in the early morning (preferably at 4 a.m.) and chant God’s name. Go to bed at 10 p.m. Chant God’s name before sleeping. Always repeat God’s name. Entertain pure thoughts. Have a calm and cheerful mind always. Observe Brahmacharya (see Instructions-Brahmacharya (celibacy))


2. Take some exercise regularly in the morning. Also do deep breathing. Take sunbath ( see Health-Sunlight). Walking in the morning is also beneficial.


3. Avoid tea, coffee, liquors, smoking, tobacco, condiments, spices, rich food, excess of sweets, fried articles etc.


4. A spoonful of honey daily is good. If possible chew a few neem or bael leaves. Take tomatoes, spinach and plantains regularly. Milk and fruits are good. In place of milk you can take buttermilk.


5. Eat when you are really hungry. Before eating offer your food to God and take it as His Prasad. Pray to Him at the end (of the food) also. Eat in a calm mood. Eat slowly and masticate thoroughly. Eat moderately. Stop eating when there is still hunger. There should not be any heaviness after a meal.


6. Do not drink water with food. There should be no exertion (physical and mental) just before and after food. Do not sleep or bathe after food. If possible, do not sleep at all in daytime. Avoid too many items in a meal. Eat simple and light food. After a meal sit in Vajrasana for at least fifteen minutes.

          (Technique of practising Vajrasana:

            Bend your legs so that you kneel (your knees are touching the ground).

            Separate your heels and allow the big toes to touch each other.

            Sit in a position where the buttocks rest on the inside surface of the feet and the heels
            touch the sides of the hips.

            Place your hands (with the palms downwards) on or near the knees.

            Keep your back and head straight but relaxed.

            Close the eyes.

            Relax the whole body.

            Breathe normally.

            Repeat God’s name with every breath.)

7. Eat nothing for two to three hours in the morning.


8. Finish your evening meals three hours before sleep.


9. Drink water:    
            on getting up from bed
   
            Before going to bed
   
            An hour before and after meals
   
             Freely at other times

10. Take only fruits and milk once a week.


11. Fast once in a fortnight. If you cannot observe complete fast, take fruit juice. Drink plenty of water during fast.


12. Ideal menu:

         9 a.m.       – A cup of milk or buttermilk or juice of a lemon/orange/tomato in a glass of                               water.

          Noon        – Simple and light food

         Afternoon  – One or two fruits

         7 or 8 p.m. – Light, simple supper.