The beginning of this lesson is directed to Inside:Outside Retreat-ers but the topic is for everyone. Do this at the beginning of your practice session and you will see positive results.
Here is a PDF of this exercise from the Rascher book. You can get the real deal for your library here. Pay close attention to what he points out on page 19, paragraph 3… the fingerings page.
Speaking of the camp… it’s a fantastically unique experience. If you’re able to make it, I strongly recommend it. Several attendees have called it “life-changing.” Check it out here.