Here's a bit extra on how we teach. One of the methods that we use is called mental noting. It's a special technique where you have a little thought in your mind as to your actual physical processes. A very simple way to do this is when you're eating. You have a spoon in your hand, and as you are eating you think to yourself, "scooping, lifting, opening the mouth, placing, closing the mouth, pulling out, chewing," and you actually put little mental notes on exactly what you're doing.
It isn't always so easy. When you're rolling out of bed, it isn't so easy to put mental notes on, but you can put your attention on what's happening -- the movements, the head tilting, the body bending, whatever it is and try to be more focused and aware.
With the walking meditation, what we teach is to be aware of the feet, and as you lift the foot to be aware; to be aware of moving it, to be aware of placing it, and to make little mental notes as you're actually doing it, such as "lifting, moving, placing, lifting, moving, placing, lifting, moving, placing." These little mental notes are very handy to tie you to the reality of the experience. Now, we also give a little warning that the mental noting sometimes gets too loud, where the thoughts start taking over the experience. In that way, we liken the experience to a flower and then consider a butterfly coming and landing on the flower. It's real soft, it's real gentle, it doesn't really disturb the flower at all. Now, imagine the flower again, and imagine an elephant coming and landing on the flower. So we try to make the mental noting light so it does not overtake the experience.