Start walking. You can either walk in a circle or to and fro according to space available. You can walk slowly or quickly, but it should be comfortable and rhythmical.
Imagine that the body is moving by itself like a clockwork toy. Your head should lean forwards so that you are looking in the direction of your feet.
You should look but not see; the eyelids should be lowered, not looking at anything specifically. The eyes should be vacant; if you wish you can focus on the space between the nosetip and the ground.
Start to chant a mantra. If you have your own mantra then use that; if not use Aum.
You can practise either upanshu japa (whispering japa with movement of lips) or manasik japa (mental pronunciation).
Synchronize your chanting with the movement of your feet.
As you move your right foot forwards chant your mantra once.
As you move the left leg forwards again chant the mantra.
Continue in this manner with awareness of the physical movement and the mantra.
People are very rarely aware of their movements; how often have you walked to the bathroom without awareness of your movement?
Continuous awareness of your mantra with every step.
Try to imagine, to feel that you are outside watching the body moving automatically; feel that it is separate from yourself.
If you start to get lost in thoughts and forget your mantra, do not worry; but immediately bring your awareness back to the mantra and try to maintain this awareness.
Continue in this manner for as long as you have time available.
Are you aware of what you are doing? When you are eating, are you aware of it, or is it just mechanical? Cows in the field eat and eat all day, but they do not know they are eating. There is no self-awareness. If you are eating, know that you are eating. Be aware of every morsel, the taste, the satisfaction or dissatisfaction. This awareness must be developed in everything that you do, whether cleaning the toilets, working, playing, gardening or during meditative practice. Use chankramanam as a means to help awaken this awareness.
Chankramanam can be practised for as long as you wish, but for the purposes of meditative practice and kriya yoga we suggest five to ten minutes or until stiffness is removed.
When and where
It can be done at any time and any place when you are walking. If done for loosening the body during meditative practice, then do it when you feel stiff. It is best done in a garden or open ground. If this is not convenient or if you live on the top floor of a block of flats, then practise in the open space of a room.
Integration with kriya yoga
If you are serious about your practice of kriya yoga, then we suggest that you begin to practise chankramanam at a suitable intermediate stage in your program.