These are my notes from sutta [A3.16], and also occurs
frequently throughout the whole cannon.
==========================================

a cultivator is endowed with these 3 qualities
develops the basis for the ending of the effluents.
1) guarding the sense doors (1 out of 4 factors of
"right effort")
2) knows moderation in eating
3) devotion to wakefulness

1. guarding the sense doors (see right effort for
details)
when sense objects come into contact with 6 sense
organs, "does not grasp at signs and features by which
if he were to dwell without restraint over the sense
organ, unskillful qualities such as greed or distress
might assail him."

2. knows moderation in eating
eat not playfully
eat not for intoxication
eat not for putting on bulk
eat not for beautification

eat for survival and continuance of this body
eat to sustain body for spiritual practice thinking "I
will destroy old feelings [of hunger] and not create
new feelings [from overeating]. Thus I will maintain
myself, be blameless, and live in comfort."

3. devotion to wakefulness
during the day - sitting and walking meditation,
purify mind
first watch of night [dusk to 10pm] - sitting and
walking meditation, purify mind
second watch of night [10pm-2am] - sleep in lion
posture, lying on right side, one foot on another,
right hand under right cheek. Mind is mindful, alert,
with mind set on getting up [either as soon as one
awakens or at a particular time]. This posture is
conducive to staying conscious in a low power mode,
rather than completely falling into unconsciousness.
Last watch of the night [2am-dawn] - sitting and
walking meditation, purify mind.

===========================================

If you look at the allocation of the 24 hours in the
day, 4 hours are spent sleeping, the rest of the day
is split between alternating walking and sitting
meditation. Even if one practices like this in the
company of other cultivators, they are still in
virtual solitude. These instructions are directed to
monks, but I see no reason why lay people can not
adopt as much of it to their ability in their daily
life. If you have a professional lifestyle that
expends lots of energy, you might need 6 or 7 hours of
sleep. A professional may only have 2-4 hours per day
on weekdays to alternate between sitting and walking
meditation. But there are 2 weekend days to completely
devote to serious practice. There is no time to waste
in overindulging in company of even good dhamma
friends, not to speak of less worthy people. I see no
way to carry out the Buddha's instructions without
"abandoning company", with the exception of the
occasional* dhamma conversations with dhamma friends.

-fk

* occasional meaning only the amount necessary to
establish mundane right view to carry out the training



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