Our bodies are full of both comfortable and uncomfortable sensations. Choosing a seat for meditation can be important in determining how long we are going to meditate. Many people buy zafus to help them meditate for longer periods of time. Other people like sitting on a hard chair.
After settling in to your seat of choice, and working with your breath, you want to take a moment and expand your field of awareness to look inward at what is happening in your body. Whether you feel itching, relaxed, tightness or another feeling, just acknowledge that sensation.
Similar to your approach to your breath, you observe the sensation. We often find that there are very few times in a day where we sit still. You may find that your wrist suddenly aches. The problem is, it has been aching for several hours now, but life has gotten in the way and not allowed you to observe that. You may feel tightness in your calves. It’s important that we recognize and acknowledge what is happening and give it the attention. Similar to a friend airing the problems, and feeling better about it afterwards, your body behaves in the same manner. All of the tension and discomfort stored in your body will rise to the surface first when you focus on it. However gradually it will ease and release. If it becomes a struggle, release and go back to your breathing. You are not trying to control your sensations in your body, just to let them exist, with your awareness of them.
When you notice a sensation, don’t act on it. Instead, pause and name the sensation to yourself. So instead of itching your knee, name it as “itching” to yourself. You are giving it attention. Generally it will pass if you acknowledge it and hold off on scratching immediately. You are giving the sensation space to open.