Convenient Methods for Training Observation Practice

The expedient method can be practiced anytime and anywhere, free from restrictions or with minimal constraints. Training in walking contemplation and investigation is particularly convenient, as it requires little space and can be practiced while walking, yielding better results for investigating both Hinayana and Mahayana teachings. One can cultivate it at any time. During training, the entire body should be relaxed: the head and neck naturally relaxed, shoulders, arms, and hands naturally relaxed without exertion; the back and waist naturally relaxed without exertion; hips and legs naturally relaxed without exertion—from head to toe, everything relaxed without exertion. Steps should be taken naturally, with a slightly slower pace being preferable—the slower, the better—though faster is also acceptable—the faster, the better—or a moderate pace is fine too.

In the process of walking with full-body relaxation, begin by emptying the mind, thinking of nothing, avoiding scattered or chaotic thoughts—simply walk with a state of mental emptiness. Once the mind settles into emptiness, gather the spirit, concentrate the attention, and focus on observing and sensing the soles of the feet, experiencing the tactile sensations there.

Whether walking on the street, in an undisturbed area at work, or in an open space at home, relax the body and walk with an emptied mind—walk in a state of emptiness and stillness. When distracting thoughts diminish, focus the mind on the soles of the feet. Avoid other thoughts or mental deliberations; simply perceive, feel, observe, and experience purely. Over time, the perception will differ from the ordinary—there will be a different flavor, distinct experiences. When the causes and conditions converge, the attainment of insight into both Hinayana and Mahayana occurs right here.

To enhance tactile sensations and unblock meridians, one may purchase massage insoles with small rounded bumps. Placing them underfoot serves two purposes: massaging the feet and intensifying tactile sensations, thereby achieving the effect of gathering the mind and strengthening the power of perception. This method is convenient for those who lack time for sitting meditation, find it inconvenient to sit, or have been sedentary for long periods. It can soothe the muscles and bones and make thinking more agile.