What Do I Do about an Itch?

An itch rather reliably produces the impulse to scratch. That is exactly what you can observe for a moment during meditation. Where exactly does it itch? Does the sensation stay the same? Does it grow stronger, or perhaps disappear again?

But you do not have to turn this into a competition in not scratching. If you want to scratch, do so consciously. What is particularly interesting is the brief moment between the sensation and your response to it: you can notice an impulse without automatically having to follow it at once.