Sit in your preferred posture (hand over hand is recommended) and close your eyes. The idea is to remove external stimuli or at least minimize it.

Have strong determination. Set an intention to not "itch the itch" or get up.

Witness the sensation of your nose and upper lip (pure object of your focus) as you breathe in & out.

Breathe in, notice object. Breathe out, notice object.

Notice the sensations arising, passing and changing. Be Neutral.

If Mind wonders, then sit your mind.

Concentration Mature?

Attain a pure minute, or two, of only the object within a 30-60 minute sit (no interrupting thoughts or internal dialog). A longer duration of pure concentration is most helpful. The goal is not to force them to stop, it is to neutralize them until they inherently decrease.

Return here once this is achieved to learn the next technique. Some practice this for a total of 30 hours before moving on.

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