Scratch Or Not To Scratch During Meditation

HOW AN ITCH CAN INCREASE MINDFULNESS

All too often, we finally sit for meditation, only to find our serenity disturbed by a persistent desire to scratch an itch. Is it Murphy’s Law? Is it a cosmic plot to prevent inner calm? Whatever the cause, the presence of an itch is actually an opportunity to improve mindfulness.

The practice of mindfulness includes observing thoughts, emotions and sensations. An itch is a physical sensation. It can stimulate thoughts, “What should I do?” It can trigger emotions, “I want to scratch that itch. I’m annoyed that I want to scratch that itch. I’m irritated that the itch will not go away. I’m frustrated that I’m thinking about an itch.”

Thoughts, feelings and sensations are objects of attention in the mind. While the itch is a physical sensation, the thoughts and feelings that surround it are in your mind. Noticing everything that comes up in both the mind and body when you experience the sensation of itchiness can heighten awareness of the habitual mental working patterns. For example, a mental habit may be the tendency to replay a question over and over in your mind.

Practice observation rather than immediate action. Instead of mindlessly giving in to your desire to itch with an immediate scratch, your pause to observe the itching…