In this exercise, you will be exploring relations between four of your senses and your external environment. Therefore, unlike some attentional fitness exercises, which require a quiet place, in this one you need to find an outside environment. This could be under a tree or in a garden, in a café or waiting room—any place that will allow you to engage your senses.
Find somewhere to sit down in this place and then bring your body to an attentive position—back straight, but not rigid, shoulders and face relaxed. When you find your spot, put in some headphones (not noise-canceling headphones, though—you want to hear what’s going on around you).