Skillful Means for Training in Contemplative Practice

The expedient 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. During 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. Step out and walk naturally; the pace can be somewhat slow—the slower the better—or fast, the faster the better; a moderate pace is also fine.

While walking with the whole body relaxed, at first empty the mind, thinking of nothing at all, without mixed or random 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, relax the body, empty the thoughts, and walk—walking in empty quietude. When distracting thoughts diminish, concentrate the mind on the soles of the feet; do not have other ideas, do not engage in deliberation (manasikāra/manana), but simply perceive, feel, observe, and experience in a pure manner. As time goes on, what you perceive will differ from the ordinary; there will be a different flavor, a distinctive experience. When the season's conditions and causes converge, seeing the path of both the Mahāyāna and Hīnayāna will occur right here.

To strengthen the tactile sensations and unblock the meridians, you can buy a massage insole—one with rounded bumps—placed under the feet. First, it serves a massaging function; second, it enhances the tactile sensations, 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 is inconvenient. For those who sit for long periods, using this method can relax the muscles and bones and make thinking more agile.