A loving gaze

Look at one thing with love and full attention, and don't move on to anything else.

The teaching, in plain words
Look lovingly at some object. Do not go on to another one. Right in the middle of this one object, there is a blessing.
From the Vigyan Bhairava Tantra

How to practice

Choose something simple to look at: a flower, a stone, a candle flame, a tree outside the window.
Look at it with warmth, as you might look at someone you love.
Let your attention stay with this one thing. When it wanders to other things, return.
Notice its color, light and shape, without needing words.
Stay for a few minutes, then close your eyes and rest.

Most of the time the eyes jump from thing to thing. Staying with one thing, warmly, is the whole practice.

Sit with it (5 min timer)All techniques