1. Rest the hands palm down on the things.
2. Turn the right hand onto its edge, be aware; do it slowly, then stop. Do not say to yourself “turn the right hand”, being aware is enough.
3. Raise the right hand up, be aware, then stop.
4. Lower the right hand to rest on the abdomen, be aware, then stop.
5. Turn the left hand onto its edge, be aware, then stop.
6. Raise the left hand up, be aware, then stop.
7. Lower the left hand to rest on the right hand, be aware, then stop.
8. Move the right hand up to rest on the chest, be aware, then stop.
9. Move the right hand out, be aware, then stop.
10. Lower the right hand onto its edge on the thigh, be aware, then stop.
11. Face the right palm down, be aware, then stop.
12. Move the left hand up to rest on the chest, be aware, then stop.
13. Move the left hand out, be aware, then stop.
14. Lower the left hand onto its edge on the thigh, be aware, then stop.
15. Face the left palm down, be aware, then stop.
This is a practical way of cultivating self-awareness. We do not have to study the Scriptures because they are only words. Studying the Scriptures is not the way to Enlightenment. This practice is the way to Enlightenment.
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Walking back and forth (Cankama Walking)
After sitting for a long time which may cause pains and aches, we can change the position to the walking back and forth. After walking for a long time, we can change to the sitting posture.
This is called changing of the position; sitting, lying, standing, walking. You should allot them properly.
Do not move the arm while walking. We should fold the arms across the chest, or clasp the hands behind the back.
While you are walking back and forth, be aware of the feeling of the feet. It is not necessary to say to yourself, “ right foot move”, “Left foot moves”
Do not walk to fast or too slow, walk naturally.
Be aware while you are walking. If you walk without self-awareness, it is useless.
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