Looking at a bowl

Look at a bowl without seeing its sides or its material, only the whole of it, and the space it holds.

The teaching, in plain words
Look at a bowl without looking at its sides or what it is made of. Within a few moments, a quiet awareness arises.
From the Vigyan Bhairava Tantra

How to practice

Place a simple bowl or cup in front of you and sit comfortably.
Look at it as one whole. Do not examine its rim, its color or its pattern.
Notice the empty space it holds as much as the bowl itself.
Keep your gaze soft and relaxed, without naming or describing.
After a few minutes, close your eyes and notice the quiet that remains.

This is a practice in seeing without labeling. When the mind starts describing the bowl, simply return to seeing it whole.

Sit with it (5 min timer)All techniques