20 Important Spiritual Instructions : 3 & 4.
3. JAPA :
You can repeat any Mantra (sacred syllable), such as pure Om or Om Namo Narayanaya, Sri Ram, Sita Ram, Sri Ram Jaya Ram Jaya Jaya Ram, Om Namah Sivaya, Om Namo Bhagavate Vasudevaya, Om Saravanabhavaya Namah, Hari Om, or Gayatri (a sacred Vedic Mantra), according to your taste or inclination, from 108 times to 21,600 times daily.
Devotees of Christ may repeat the name Jesus or Hail Mary, Mother of Jesus.
Parsis, Sikhs and Muslims may select a name or Mantra from the Zend Avesta, Granth Sahib or Koran respectively.
4. DIETETIC DISCIPLINE :
Take Sattvic food.
Give up chillies, tamarind, garlic, onion, sour articles, oil, mustard, asafoetida.
Observe moderation in diet (Mitahara).
Do not overload the stomach.
Give up those things which the mind likes best for a fortnight once or twice in a year.
Eat simple simple food.
Milk and fruits help concentration.
Take food as medicine to keep the life going.
Eating for enjoyment is a sin.
Give up salt and sugar for a week or a fortnight.
You must be able to live on rice, dhal and bread without any pickle.
Do not ask for extra salt for dhal, and sugar for tea, coffee and milk.
People taking non-vegetarian diet should try their best to gradually give up flesh-eating as completely as possible.
They will be immensely benefited.
To be continued ...