||While you are walking, your neck and
your back should be straight, and your soles should move parallel
to the floor, the eyes looking at the ground about 2 meters ahead.
Observe the feeling under the sole at each step.
Do not conceptualize in terms of moving the right or left legs, do
not conceptualize lifting, moving or touching, but just obesrve the
feeling at the sole (which you keep parallel to the floor at each
step) or at the toes.
After walking for a while, you will pick up the feeling. As you lift
the sole from the floor, be aware of the slightly sticky feeling.
Try to be mindful.
Do not scatter your awareness around on other things in the environment,
but concentrate your awareness on your soles and keep your vision
strictly on the path.
In this way, you will realise a lot of feeling, in your soles, rising
to the legs, knees, trunk, and even to the head. Try to concentrate
and observe the feeling which arises in each step.
In walking meditation, observe the feeling while
lifting the foot, moving the foot forward and stepping down onto the
floor realizing the arising and ceasing of bodily-contact.
When the knowledge is deeper and clearer, the meditator can realize
mind-contact and other effects.
The proper way to do walking meditation
Lift the foot straight up with the sole parallel to the floor, lifting
heel and toes at the same time. Move the foot with the toes pointing
directly in the direction of movement, and not outwards, Plant the
foot down with the heel and the toes reaching the ground simultaneously.