Read time 2 minutes. A quirky and effective observing and accepting meditation technique for using physical sensation to examine resistance, ego, and true acceptance. This stand alone article is part of our series regarding self-control.
Today’s lesson is one of the most direct, experiential practices I can offer.
So far, we’ve been circling around some pretty big ideas—self-control, willpower, the difference between acceptance and resignation. This one ties them together in a surprisingly tactile way.
Let’s start simple:
You’re lying down. Or meditating. Or half-watching TV. And then it happens. That itch. Out of nowhere. Maybe on your arm. Maybe dead-center on your back.
Now the question: Can you just… not scratch it?
Not out of willpower.
Not out of stubbornness.
But from a calm, centered allowing?
This isn’t a test of stamina. You don’t win by “lasting longer.” It’s not about ignoring the itch, or conquering it, or, I don’t know, somehow spiritualizing it. It’s just an opportunity to practice observing, accepting and allowing.
You’re noticing the sensation.
You’re noticing the reaction to the sensation.
You can even notice the mind’s stories about the sensation.
And you’re letting it all be there.
Observing and accepting isn’t endurance
At first, your mind might scoff. What are we doing here? This is stupid. Ah yes. Ego found something to complain about. Big surprise.
Other times, the itch becomes a symbol of everything unresolved. How am I supposed to not scratch it without force or willpower? What does that even mean?
That’s the point.
We’ve been trained to meet discomfort with either suppression or struggle. This practice asks you to meet it with neutrality.
No big deal if you scratch. That’s not failure.
The only thing to notice is… noticing. That’s it.
And like everything else here, this is a metaphor. Not scratching the itch is just the shape it takes today. It’s a mirror for how you meet craving, restlessness, discomfort, avoidance. It reveals your relationship with resistance. With control. With surrender.
And if it makes you smile a little? Even better. You’re already letting go.
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