Gerry T:
If you are aware of sitting why would you need to refresh your awareness, unless it drifted away? Said another way, should I only note again when I realize that my awareness has drifted?
Sayadev reccomends this for people with overbalanced concentration in the link I posted earlier in the thread. This is also probably closer to the actual description of what I did.
1) Notice the fact that your body is touching the ground 'touching'.
2) Notice the fact that your back is erect 'sitting'.
3) Go back to notcing the fact that your body is touching the ground 'touching'
Again try to alternate between being aware of 'sitting' and 'touching' as fast as possible.
Keep going faster and faster. You will realize that you can't be aware of both sensations at once. Keep in mind that the gold standard of reality in Vipassana is only what is experienced in the moment.
Then shift attention to the breath. And do the rising / falling exercize.
Soon it will become clear that the whole thing is kind of like a movie, what we normally see as one long moving picture is actually a bunch of still frames put together.
Hope this makes sense.