exercise #1: look until the you disappears 

Henry David Thoreau was great at sitting still. He could be a spectator watching an ant war for eight hours straight, or sit all morning on his front step at Walden Pond, watching the sun climb overhead. Hunters and fishermen do this, too. They find a spot in the woods or a stream and hold still for so long that they blend into their natural surroundings. This also has the effect of sharpening their powers of observation. Try it yourself, in the woods or at a park or, like Thoreau, at a pond. There's always some kind of wildlife around, birds or squirrels or frogs. Sit until you become part of the silence. Chances are a bird won't land on your shoulder, but a butterfly might. Then see—or hear—what the world is like without you in it.