Also available on Insight Timer, with or without the free app: https://insighttimer.com/integratingpresence/guided-meditations/three-minute-meditation-and-reality-contemplation
Meditation:
Meditate continuously for three minutes on an object
Contemplation:
Able to keep attention on the object the entire time?
If not, why is that?
If yes, did the quality and degree of attention change?
Why can’t we lock a consistent, unchanging attention to something without it wavering, or changing, or without distraction?
Perhaps then consider that in life, and especially noticeable in meditation, we sometimes think we should able to keep a consistent, unchanging attention to something. Maybe we can now better see how this erroneous view of deceptively defaulting to expecting constancies in life can result in stress and unsatisfactoriness
Integrating Presence 