It is important to know when you are not enjoying yourself and to ask yourself why. Something you generally enjoy can be unpleasant in certain circumstances. It could be the voice of the inner critic, or something that causes frustration or physical discomfort. Yesterday I felt frustrated running uphill, because I have mostly been training on the flat. Running is something that is generally nice to do, for me, but it also has a whole slew of potentially unpleasant aspects to it. So the inner critic was saying "you aren't much of a runner" while the legs were saying, "that hurts." A "mindful" approach to this, if I am understanding this right, would be just to say "Oh, that's inner critic again" and move on. Or to say, yes, "running uphill does hurt a bit."
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During meditation, I felt hungry. Once again, the approach to take is to ask what that is. Is it a physical sensation? How intense or painful is it? Is it a craving for food in general, a simple arousal of appetite? A feeling of weakness or loss of energy? What other emotions go along with the hunger? Irritation? Anger? Frustration? Or is it just a physical sensation with no strong emotion attached, like your nose itching.
The hunger doesn't go away by answering these questions, but it is less "I am hungry" than "Oh, that appetite is building," which can be a pleasurable sensation in a way, or a realization that the hunger pangs are of somewhat low intensity. Just framing it in these ways is helpful.
I often get itches all over while meditating. It is natural because more attention is focused on the body. One itch will arise, be present, then subside. It is really no big deal. I learn to enjoy, not the itching itself, but the ability to see what it feels like and rise above it a bit.
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