Last week I had a catch up session with Mr T who conducted a 30mn one on one mindfulness exercise. During that half hour he said something that stuck with me: try and delay reacting to your sensations. (except he said it better than that). in other words, and this is my interpretation of it, if during the body scan or other meditation session you are doing, you feel an itch for example, then don't scratch. Just feel the sensation, feel the tingling but wait before reacting to it. It may well go away. And of course if does! I suppose this idea behind this, and again this is my own interpretation of this, is that if you can wait a while before scratching your nose, cracking your knuckles, stretching your neck, then maybe you can wait a while before losing your rag if you break something, you can delay getting overtly upset if someone ignores you and instead you can think about the incident and give it some thought: is it such a big deal that I broke a plate? If my friend turned down my offer of a cuppa is it really because she hates me or is it because she is really busy??
The poet Roger Keyes (just discovered a poem by him in another book about mindfulness) writes “Hokusai says pay attention, notice, He says keep looking, stay Curious, He says there is no end to seeing”