This is an exercise designed to help you eliminate physical discomforts and other experiences that distract you during your meditation. These should be observed with detachment as when you observe your thoughts
1. Close your eyes and sit s still as you can.
2. After a short while, you may become aware of discomforting sensations and experience an urge to change your position. Allow yourself to move and then sit still again.
3. When you next begin to feel discomfort, sit through the urge. Notice that it is possible to resist such distractions. Be aware of the restlessness of your mind, and of the way in which this restlessness is reflected in physical movement.
4. As you continue to sit, you may experience distracting visions or hallucinations. As with physical discomforts, do not allow yourself to become attached to these experiences, let them pass through your mind and float away. If they refuse to disappear, observe them as objectively as you would any other thought. Ask yourself "Who is it who has these experiences?"
