SUMMARY OF CENTRAL EXERCISES
At best – go outside – where things are moving and changing randomly... surprisingly... amazingly... sit down, (take off your glasses), and then:
Seeing

Then, don't move your head or your eyes to focus on them, but be aware of any specific features round the periphery of the oval shape of your field of vision. Then just wait and watch anything and everything happening within the entire oval shape.
Listening
Because sounds are often quiet or quick, it is necessary to listen-out, to listen actively.
Listen-out for changes. Listen-out for sudden sounds, nearby and in the distance. This is pre-emptive listening, ready and waiting for the first sign of anything new.
It depends on where you are and what sort of background noises there are, but it is often useful to listen-out for children and dogs. At night for hedgehogs and owls. You might not hear them, that's irrelevant, listening-out for them is the vital part.
Going Panoramic
At first, do the listening and seeing separately. Then combine them.
Do these two exercises for just one minute as well as you can, at least once a day, and repeat frequently, whenever you want to.
It may be more practical to think in terms of five minutes a day. Do it once, have a cup of tea, and then do it again.
The repetitive impulse of short regular periods of stimulation will act as a catalyst: they are the best way to tell your subconscious "it's time to remember".
Short periods of intense practice will also replicate the immediacy animals feel. Once you can do it, you may well want to do it for longer periods.
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