Exercise #1: Construct a Scene Visually
Sit down in a quiet room in a chair where you will not be disturbed. Close your eyes. Mentally construct a scene object-by-object using items sitting around your house. Spend at least 10 minutes a day doing this, but not more than 20. Count all of your breaks in concentration and put your records in your journal.
Do not proceed to the next exercise until you can count three or less breaks in focus during your time constructing a scene. Thinking about constructing a scene is to be considered a break in focus. You should be constructing the scene visually, not thinking about constructing it.
Choose a reasonably complex scene (only one scene) so that you do not lose focus. If you choose something too simple, especially in the beginning stages, your mind is more likely to wander. Go through the creation of the scene you have chosen in a detailed, step-by-step manner. You should keep a record of your mind wandering because it helps you to objectively note whether you are improving.
The purpose of creating a scene using items around your house is that these items provide an early objective grounding for your practices. People have a tendency to think about things that are at this point fantasy (doing telekinesis), and visualizing mundane things helps you consider things that are in the here-and-now, and not imaginary.