Skillful Methods for Training in Contemplative Practice (Vipaśyanā-caryā)

The convenient method is one that can be applied anytime and anywhere, unrestricted or with relatively few restrictions. Training in walking contemplative practice (vipaśyanā-caryā) and investigation is a rather convenient method; the space can be large or small. When walking, investigating the Mahāyāna and Hīnayāna dharmas yields fairly good results, and it can be practiced at any time. When training, relax the whole body: the head and neck should be naturally relaxed, the shoulders, arms, and hands should be naturally relaxed without exerting force, the back and waist should be naturally relaxed without exerting force, the buttocks and legs should also be naturally relaxed without exerting force—relax from head to toe, without exerting force. Walk naturally with each step; the pace can be somewhat slow—the slower the better—or fast, the faster the better, or neither fast nor slow is also fine.

During the process of walking with the whole body relaxed, at first empty the mind, thinking of nothing at all, without mixed or scattered thoughts; just walk with the mind empty like this. Once the mind has settled into emptiness, then gather in the mind's attention, concentrate the thoughts, and focus on observing and feeling the soles of the feet, experiencing the tactile sensations at the soles.

Out on the street, in an undisturbed spot at your workplace, or in a somewhat open area at home, walk with the body relaxed and the mind emptied, walking in a state of empty openness. When scattered thoughts diminish, concentrate the mind on the soles of the feet; do not have other ideas, do not engage in deliberation (manana), but simply perceive, feel, observe, and experience in a pure manner. As time goes by, what you perceive will differ from the ordinary; there will be a different flavor, a distinctive experience. When the conditions of season and circumstance converge, the seeing of the path in both Mahāyāna and Hīnayāna can occur right here.

To strengthen the tactile sensations and unblock the meridians, you can buy a massage insole—one with round bumps protruding from it—to step on underfoot. First, it serves a massage function; second, it enhances the tactile sensations, thereby achieving the effect of gathering in the mind and strengthening the power of perception. This method is convenient for those who have no time to sit in meditation or for whom sitting in meditation is inconvenient. For those who sit for long periods, using this method can relax the muscles and bones and make thinking more agile.