Summary

It has been emphasized during this brief outline of the training that you must contemplate on each mental occurrence  good or bad, on each bodily movement large or small, on every sensation
(bodily or mental felling) pleasant or unpleasant, and so on. If during the course of training, occasions arise when there is nothing special to contemplate upon, be fully occupied with attention to
the rising and falling of the abdomen. When you have to attend to any kind of activity that necessitates walking, then, in complete awareness, each step should be briefly noted as walking,
walking or left , right. But when you are taking a walking exercise, contemplate each step in three sections up, forward, down. The student who thus dedicates himself to the training day and night will be able in not too long a time to develop concentration to the initial stage of the fourth degree of insight (Knowledge of arising and passing away) and onward to higher stages of insight meditation (Vipassana Meditation).