Yogi: I have done concentration practice and sometimes the energy rises very high in the body into the head and I end up with a headache. And at the end of the day on retreat, it’s hard to sleep because everything is heightened. 

But I don’t find that happening with awareness-wisdom practice. Can Sayadaw give some advice when I do concentration practice?

Sayadaw: You need to hold a single object loosely when you use it. I don’t recommend holding on for dear life when you use any single object. 

The key is balance really. When we look at a single object, we can get a little intense. It is because we don’t know the way the mind is working to place itself on that object again and again.

If we were simply placing the attention again and again, we’ll be fine, but if we start to press the mind onto the object, we’re using too much energy.

The energy gets too much when we’re always too much into the object. 

If we can see how much energy the mind uses to look at an object, then it can choose to reduce the energy when the tension builds up or put in more energy when it feels floaty.

It’s always best when the yogi can gauge their own level of effort and sati, or how they’re being aware. You can become much skillful at practicing when you can tune in to that.