Have you ever tried to sit still, doing absolutely nothing, for just 15 minutes? If you have, you’ll know that it sounds a lot easier than it actually is. You think, “How hard can it be to simply sit in a chair without moving?” But as soon as you settle in, distractions of all kinds begin to surface, as though your body and mind have conspired to pull you away from stillness.

The first thing that often strikes is the itch. It might start as a subtle tingle on in my arm or a slight tickle on my nose. Nothing urgent, but once I become aware of it, it demands to be scratched. The more I try to ignore it, the more it intensifies, like a mischievous little gremlin teasing my resolve. If I cave in and scratch, a new itch appears somewhere else—on my leg, back, or even a place you didn’t know could itch!

Then, of course, there’s the parade of noises. It could be the low hum of the refrigerator in the other room, noises throughout the house, or my dog walking around. But in the quiet of my own mind, even the smallest sounds take on magnified significance. Suddenly, the creak of my chair is as loud as a drum, the click of a clock becomes unbearable, and a distant siren makes me want to jump out of my seat.

And let’s not forget the random sensations that come out of nowhere. Maybe your foot falls asleep, or you feel a slight muscle twitch in your shoulder. Or perhaps you notice the way your back rests against the chair, and suddenly it feels uncomfortable, pushing you to readjust. Your body seems intent on sabotaging your stillness.

In those quiet moments, the mind doesn’t help either. Thoughts, worries, and random ideas appear like uninvited guests. “What am I supposed to do after this?” “Did I reply to that email?” “I wonder what to wear to work the next morning?” Your mind latches onto these distractions, tempting you to move, to do something, anything, other than sit still.

So why is it so difficult to simply stay still for just 15 minutes?

We’re Wired to Move

Our bodies are used to constant motion. Even when we think we’re being still, subtle movements—like shifting in our seats or fidgeting—help regulate our comfort. When we consciously try to stop moving, it goes against our natural instincts. Suddenly, every little sensation or discomfort becomes magnified.

The Mind Resists Stillness

We live in a world of endless stimulation. From phones to conversations to tasks, we’re used to being constantly engaged. Sitting still for 15 minutes with no distractions is like turning off the noise of the world—and that’s when your mind starts racing. It’s almost as if your brain is saying, “Wait, we’re not doing anything? Time to panic!”

How to Embrace the Challenge

If sitting still for 15 minutes feels like an impossible task, you’re not alone. It’s challenging, but that’s part of what makes it so rewarding. Developing the ability to sit with these minor discomforts—itches, noises, random thoughts—without reacting is a powerful skill. It helps build mindfulness, concentration, and patience.

Here are a few tips to get better at it:

Focus on Your Breath: When the itch comes, or the noise distracts you, bring your attention back to your breathing. Notice how your breath feels as it moves in and out of your body. This can anchor you to the present moment.

Notice, Don’t React: Instead of giving in to the urge to scratch, move, or adjust, simply notice the sensation. Acknowledge the itch, the sound, or the discomfort without judgment, and observe how it fades over time.

Let Go of Perfection: Don’t expect to get it right the first time. Sitting still is a practice, not a performance. Each time you do it, you’ll get a little better at resisting the urge to move.

Ultimately, learning to sit still is about finding peace amidst the chaos. It’s not about achieving perfect stillness but about developing the ability to be okay with minor discomforts. As you practice, you’ll find that those relentless itches and distractions lose their power over you. And eventually, those 15 minutes of stillness become a space for clarity, relaxation, and reflection.

The next time you try it, and that itch comes along, remember: it’s just your body testing your patience.