Walk every mode of the major scale from the same root, so you hear the one note that changes between each. The parallel approach — same home, shifting colour — is how the modes actually teach themselves.
Tempo
How to practise it
Parallel first (this exercise): keep the root fixed and play each mode in turn. You'll hear exactly one note move each time — that moving note is the mode's flavour.
Name the colour note as you play it: "Lydian — the ♯11," "Mixolydian — the ♭7." The label in red on each card is that note.
Then go derivative: play them all from one major scale shape, shifting the start note up a degree each time (Ionian from the 1, Dorian from the 2…). Same notes, seven launch points.
Loop with the metronome below: one octave up and down per mode, two beats of rest between, climbing the tempo only when clean.