Causal) and attain full liberation. Life long practice under an advance master

Rules and Regulations

• Sit facing north or east

• Keep a woolen blanket underneath your seat.

• Best time to practice meditation is 2 hours before sunrise. However sunrise, sunset or
  midnight are also good time to practice. Stomach should be light.

• Light diet at night.

• Practice asana and pranayama before meditation.

• Ideally one must have a separate room or at least a fixed place for daily meditations.

• A small altar with photographs of God, Deities, Guru is helpful. Burn incense and candle
  or ghee lamp.

Obstacles

• Aches and pain in the body. Practice more hatha yoga.

• Restlessness of the mind.

• Doubts and depression.

• Force of old samskaras or past habit patterns.

• Lack of good teacher.

• Conflicting emotions, desires or needs.

Advanced Techniques

Backward counting
This is a simple but very effective technique to concentrate the mind. Lie down comfortably in Shavasana. Inhale tense the whole body, hold the tension for 3 seconds, exhale and relax. Repeat 3 times. Lie still, relaxed.
Observe the breath. As you inhale the navel will rise and as you exhale the navel will fall. Every time you exhale and the navel falls count one number backward. Begin counting from 100 and come to one.
Every time you loose awareness or forget the count or the mind gets diverted get back to 100. When you achieve this easily, start backward counting from 500 or 1000. Practice slowly, deliberately and do not be in a hurry to finish.

Memory stimulating exercise
This is a very simple exercise but very effective. Relax the body and mind by practicing Yoga Nidra. Then take the mind backward to that first moment when you woke up in the morning. From that moment onward try to recollect every little activity that you did till this moment. Every day practice this for fifteen minutes.

Soft instrumental or devotional music
Sit in any comfortable meditation posture. Listen to any soft agreeable music. The whole