My exercises for the absolute beginner.

[Desecrated]

These exercises are some that I've used and to some degree still use.

Breathing
Count to 6 in your head, it should be with a loud voice (not screaming), but loud enough to drown out the background noise.
Breath in as you count to 6 and then breath out as you count to six.

And just concentrate on counting, let go of everything else.

It's the easiest way to calm yourself down and you should be able to lower your heartbeat after just a couple of weeks with this exercise.

Feeling

Close your eyes.
Put out both hands in front of you. And feel the right one. Just try and get the sensation of your right hand in your mind.
Then switch to the left, no longer feeling the right all your concentration should not go to the left.

As you get better and better, the hand that you are not concentrating on, should almost disappear from your mind.

Seeing

Pick two objects at two distances. It can be the tv screen and you hand. Zoom your eye on the hand and the tv-screen gets blurry, concentrate your vision on the tv-screen and the hand should be blurry.

When you get really good at this, your hand will disappear when you focus on the screen.

Hearing

Just shut the fuck up and listen to the world around you.
Don't allow noise like computers and cars to be a distraction from your listening. Instead listen in to them extra careful. Don't loose you focus on listening. Don't start thinking, just listen.
Every time a sound breaks your concentration, try and listen to it extra carefully.

[EternalReturn]

This Hearing exercise is absolutely beautiful. It came to me suddenly and naturally and I often find myself just listening to the sounds. Poetry of the world [smile]