During sitting meditation, the idea is to remain still, simply maintaining the focus of attention on the feel of the breath in the belly. Each time attention wanders from the breath, notice, and return to the breath.
If your nose gets itchy, instead of automatically scratching it, simply observe the phenomenon with curiosity, but remain still. If your legs get uncomfortable, instead of automatically moving them to a more comfortable position, observe the phenomenon with curiosity, but remain still.
Practice remaining still and stabilizing attention on the feel of the breath in the belly. When you do this, what happens to the itch, what happens to the discomfort?
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