simple empty awareness is a good exercise. when we interact in the world, with the world, there is this mental response to things, someone says something to us, our minds snap back with a meaning, a response in our heads. everything we encounter or are experiencing, boom, this mental response and reality. a comment in our heads. a mental reaction. (ego) which we follow like Lewis and Clarke showing us the way through the wilderness, (so we are lost) so we can be aware of this and choose to not let our attention go to any of our mental responses, so they cease to have an effect on us or our experience. so the exercise is just to remain empty, internally quiet or clear, the responses will come, we just keep our attention off of them, we choose the emptiness instead. then from that emptiness react and respond

Psalm 46:10
10 Be still, and know