Experiment: The Vase

Select for yourself a simple vase.
It may be one that you have around the house, or you can pick one up from a second hand store.
You will need a space in which you will be undisturbed for 5 min.
Sit in a straight backed chair with the vase on a table or another chair approximately three feet away from you and within your line of vision.
Set a timer for five minutes.
Your aim is to concentrate on the vase. Hold it with your attention. Do not analyze the different parts of the vase, or think a series of thoughts about the vase, or associate various ideas to the vase.
See the vase as it exists in itself, without any connections to other things. Let the perception of the vase fill your entire mind. Do not let other thoughts or feelings or sounds or body sensation distract you. When they arise, simply acknowledge that your attention as wandered and redirect it to the vase.
If you find that a particular noise or itch is extra annoying, expand into the irritation rather than attempting to retract or defend yourself from it. Expand into it and allow it to dissolve so that all of your awareness will return to the vase alone.
When the timer sounds the experiment has ended.
Repeat the experiment twice at five minutes, then try it for ten minutes three more times over the course of three to six weeks.