Yogi: When I’m aware, my actions are less smooth – e.g. when I exercise without awareness, the movements are more fluid, but when I’m aware, I’m more hesitant.
Sayadaw: The action can be natural if there is no forcing to be aware. If it is forced awareness, then the action is not natural.
For example, if you try to be aware and walk, then it’s not natural because you will slow down. Just walk naturally and then ask if the mind is aware or not; it is then a natural process and awareness accompanies the walking.
If you eat and walk very slowly so that the mind can be aware, then it becomes problematic in daily life – the action and awareness should both be natural.
(Awareness cannot be smooth at first, but it builds up strength and continuity with repetition, and that too is a natural process.)