in prolonged  sitting, such  as on personal  or group
　　   retreats Periods of walking can be taken between
　　   sittings.
　　　　  In slow walking, the upper body should be in the
　　   same posture as in sitting, the difference   being in
　　   the position of the hands. The left palm should lightly
　　   enclose the right hand, which is a loosely formed fist.
　　   The hands should be held in front of,  but not touching,
　　   the abdomen.  The forearms should be parallel  to the
　　   ground. The attention should be on bottom of the feet
　　   as you walk very slowly, the steps being short, about
　　   the length of one's foot.  If walking   in an enclosed
　　   space, walk in a clockwise direction.
　　　　  Fast walking in done by walking rapidly  without
　　   actually running. The  main   difference  in  posture
　　   from slow walking is that the arms are   now  dropped
　　   to the sides, swinging forwards and backwards, as in
　　   natural walking. Take short fast steps, keeping   the
　　   attention on the feet.
　　  
　　   Supplementary Exercise
　　  
　　　　  Sitting and walking are the two basic methods of
　　   regulating your body. There is a supplementary aspect
　　   which is to exercise for a short period after sitting,
　　   even if you only do one sitting per day.   The form of
　　   exercise  is a matter  of individual   choice, but  it
　　   should be moderate, such as T'ai Chi 太极 or Yoga.
　　  
　　   Regulation the Breath
　　  
　　　　  Regulation the breath is very simple. It's  just
　　   your natural breathing. Do no try  to   control  your
　　   breathing. The breath is
　　  
　　   页370
　　  
　　   used as a way to focus, to concentrate the minds. In
　　   other words, we bring the two things   regulating  the
　　   breathing and regulating the mind - together.
　　  
　　   Regulating the Mind by Counting the Breath
　　  
　　　　  The basic method of regulating the  mind  is  to
　　   count one's breath  in  a   repeating  cycle  of  ten
　　   breaths. The basic idea is that by concentration  on
　　   the simple technique of counting,  this   leaves  the
　　   mind with less opportunity for  wandering   thoughts.
　　   Starting with one, mentally (not vocally) count each
　　   exhalation until you reach ten, keeping the attention
　　   on the counting. After reaching ten, start the cycle
　　   over again, starting with one. Do not   count  during
　　   the inhalation, but just keep the mind on the intake
　　   of air through the nose. If wandering thoughts   occur