Best way I have found without a sim is to fly a figure 8 then slow down the nose in leg a little slower each time spending more time nose in each circuit.

Always have a bail out plan, if you get disoriented give power to get it moving up, and some rudder to get it tail in so you have time and room to get it under control. Practice the bail out once in a while so its automatic. Eventually you will slow the nose in legs to a crawl and before you know it you will be hovering.