Divide each of the three components of a single step—lifting, moving, and placing—into three smaller pieces while walking slowly, for a total of nine unique parts.
- It's entirely up to you where you create these divides, but I'll explain how I do it to get you started.
- The heel and middle portion of the foot leave the ground first; the ball of the foot comes up second; and the toes lose touch with the ground third.
The first portion of movement is when the foot rises vertically in the air; the second part is when it travels horizontally ahead; and the third part is when it is lowered toward the earth.
- I find it more natural to put the front of my foot on the ground first, rather than the heel, while walking slowly like this.
- The first component of putting is making touch with the toes and ball of the foot; the second part is making contact with the remainder of the foot; and the third part is transferring weight onto the foot.
- Once you've chosen how to split your steps, try separating each of the nine components clearly with each step.
WALKING SENTIMENTS TO FOLLOW.
- You're ready to attempt following particular feelings in each of the nine sections after you've mastered identifying all nine parts in each phase.
- Begin by naming one unique and recurrent feeling in each of the nine sections.
- The three components of the moving phase will be the most difficult to identify, but persevere until you can distinguish one in each.
Once you've mastered recognizing one unique feeling for each of the nine components, go on to the second and third.
- Make it a goal to be able to follow at least three different feelings in each of the nine steps.
- This should be done without losing peripheral awareness. You will, without a doubt, be walking extremely slowly.
- Practice in a private area where you won't attract attention to yourself. That should be simple since you're walking so slowly that you just need a tiny amount of room.
Continue practicing until all twenty-seven sensations are so familiar that any change in them is instantly recognized.
Your consciousness will be metacognitive at this time, your sensory perception will be clear and acute, and your focus will be both exclusive and easy.
