If he intends to change his posture from sitting to standing, he should first make a note of the intending mind as "intending, intending," and proceed with the arranging of the hands and legs in the successive stages by noting as "raising," "moving," "stretching," "touching," "pressing," and so forth. When the body sways forward, it should be noted as "swaying, swaying." While in the course of standing up, there occurs in the body a feeling of lightness as well as the act of rising. Attention should be fixed on these factors and a note made as "rising, rising." The act of rising should be carried out slowly.
It is therefore to be emphasized that the act of pulling up the body to the standing posture should be carried out slowly. On coming to an erect position, a note should be made as "standing, standing." If one happens to look around, a note should be made as "looking, seeing," and on walking each step should be noted as "right step, left step" or "walking, walking." At each step, attention should be fixed on the sole of the foot as it moves from the point of lifting the leg to the point of placing it down.
While walking in quick steps or taking a long walk, a note on one section of each step as "right step, left step" or "walking, walking" will do. In the case of walking slowly, each step may be divided into three sections -- lifting, moving forward and placing down. In the beginning of the exercise, a note should be made of the two parts of each step: as "lifting" by fixing the attention on the upward movement of the foot from the beginning to the end, and as "placing" by fixing on the downward movement from the beginning to the end. Thus the exercise which starts with the first step by noting as "lifting, placing" now ends.
Normally, when the foot is put down and is being noted as "placing," the other leg begins lifting to begin the next step. This should not be allowed to happen. The next step should begin only after the first step has been completed, such as "lifting, placing" for the first step and "lifting, placing" for the second step. After two or three days this exercise will be easy, and then the yogi should carry out the exercise of noting each step in three sections as "lifting, moving, placing." For the present a yogi should start the exercise by noting as "right step, left step," or "walking, walking" while walking quickly, and by noting as "lifting, placing" while walking slowly.
Changing to the Sitting Posture
While one is walking, one may feel the desire to sit down. One should then make a note as "wanting." If one then happens to look up, note it as "looking, seeing, looking, seeing"; on going to the seat as "lifting, placing"; on stopping as "stopping, stopping"; on turning as "turning, turning." When one feels a desire to sit, note it as "wanting, wanting." In the act of sitting there occur in the body heaviness and also a downward pull. Attention should be fixed on these factors and a note made as "sitting, sitting, sitting." After having sat down there will be movements of bringing the hands and legs into position. They should be noted as "moving," "bending," "stretching," and so forth. If there is nothing to do and if one is sitting quietly, one should then revert to the usual exercise of noting as "rising, falling."
It is therefore to be emphasized that the act of pulling up the body to the standing posture should be carried out slowly. On coming to an erect position, a note should be made as "standing, standing." If one happens to look around, a note should be made as "looking, seeing," and on walking each step should be noted as "right step, left step" or "walking, walking." At each step, attention should be fixed on the sole of the foot as it moves from the point of lifting the leg to the point of placing it down.
While walking in quick steps or taking a long walk, a note on one section of each step as "right step, left step" or "walking, walking" will do. In the case of walking slowly, each step may be divided into three sections -- lifting, moving forward and placing down. In the beginning of the exercise, a note should be made of the two parts of each step: as "lifting" by fixing the attention on the upward movement of the foot from the beginning to the end, and as "placing" by fixing on the downward movement from the beginning to the end. Thus the exercise which starts with the first step by noting as "lifting, placing" now ends.
Normally, when the foot is put down and is being noted as "placing," the other leg begins lifting to begin the next step. This should not be allowed to happen. The next step should begin only after the first step has been completed, such as "lifting, placing" for the first step and "lifting, placing" for the second step. After two or three days this exercise will be easy, and then the yogi should carry out the exercise of noting each step in three sections as "lifting, moving, placing." For the present a yogi should start the exercise by noting as "right step, left step," or "walking, walking" while walking quickly, and by noting as "lifting, placing" while walking slowly.
Changing to the Sitting Posture
While one is walking, one may feel the desire to sit down. One should then make a note as "wanting." If one then happens to look up, note it as "looking, seeing, looking, seeing"; on going to the seat as "lifting, placing"; on stopping as "stopping, stopping"; on turning as "turning, turning." When one feels a desire to sit, note it as "wanting, wanting." In the act of sitting there occur in the body heaviness and also a downward pull. Attention should be fixed on these factors and a note made as "sitting, sitting, sitting." After having sat down there will be movements of bringing the hands and legs into position. They should be noted as "moving," "bending," "stretching," and so forth. If there is nothing to do and if one is sitting quietly, one should then revert to the usual exercise of noting as "rising, falling."
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