whatever you do, you just are mindful of your action.

everytime be mindful of your actions.

you walk everyday to go somewhere right?

but you don't take your attention to foot step?

meditation is nothing but your mind is keeping on your foot steps.

just bring your attention to the foot during walking.

note the movement with sharp awareness.

At teh beginning, note the step in one part only.

mentally note right and left.

especially when you do it at home, walk slowly.

if you walk normal steps, just note right and left.

( should I close my eyes ?)no. you don't have to close your eyes.

keep your eyes about four feets.(looking ahead about four feets.)

 keep your eyes half-closed,

 do not bend your head too low.

this will cause you tension and dissiness in s short time

 this is first level for today.

( let's make a summary:)
okay.
don't close your eyes. keep it looking at about 4 or 5 feets.

bring your attention to the foot during the walking.

when you lift your right foot, note right. lift left foot, note left.

keep your mind every foot step.

you got it?

one more thing , don't look at your feet.

this method is for normal walking. when you do walking meditation at home, i will give you another method.

when you do walking meditation at home, your foot step must be slow.

you have to note three different movements.

keep your mind every movement of your step.

when you lift your foot,  note lifting.

push your foot, note pushing, put down your foot, note lowering.or droping.

keep your mind every movement.and note them.

while doing walking meditation, at the beginning mostly your mind go to somewhere

(,how to advoid that ?)

during walking, if you think something, you stop walking and note thinking, thinking ...

if thinking disappear. you continue walking and note them again.

during walk meditation, when you stop walking, you can note standing, standing...

when you turn back, note turning, turning...

you can also do some of daily activities.

important thing is awareness.
mindfulness.

you can note every your body movement.

 be mindful of every body mevement and note them