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A lot of energy is spent in idle conversations. Try to introduce the rule to be silent for one hour each, in the morning, at lunch and in the evening. Be sure to do this during the hours when you've previously talked to people. First, silence as opposed to speaking. Keep a diary.Then do asceticism: inner silence, like the absence of thoughts, images. It's much harder. Allow every hour, at the beginning of the hour for five minutes. Naturally, you need to give up smoking and alcohol. If you have a taste preference for meat, fish, or sweets, or bread, or some other dishes, try the practice of reducing their consumption. Do you like coffee, for example? Replace with a glass of water. Write down in a diary what thoughts and feelings will appear, how the mind and body will react. If you master these simple limitations, then the next path in asceticism is to work with negative emotions and negative states. But it already needs a school and a teacher. If you practice, they will appear. Good luck!
Start with simple austerities. You should not rush into the thick of severe austerities – no one is able to perform serious austerities without preparation(starve for days, do not sleep), without the threat of failure. Serious austerities, brought to the end, give a strong effect, but for an unprepared body it will be very stressful. It is important to start living ascetically gradually. Meditation, in a sense, is also asceticism, and you should start not from 2 hours, but from 10 minutes, and with all austerities.
An ascetic lifestyle for the body, mind and senses means: sleeping 6-7 hours a day(from 21:00-23:00), eating modest food in small quantities, keeping your thoughts and actions under control, being calm and not getting into arguments and quarrels, keeping track of your time and using it for good, avoiding entertainment and objects that excite thoughts and desires, working on yourself, keeping everything clean and tidy, monitoring your feelings and