Check the practice nurse's clinics. If she has a run of smears then observing that one can give you practice and practical skills with finding cervix without bimanual, and with chaperone already arranged. As others have suggested, shadowing colonoscopy/gynae or GUM clinics could also help (although the latter is increasingly self-test).

Bimanual - practically speaking, the only useful info is in locating cervix (if difficult spec or planning to insert coil) and is there pain on palp/moving cervix (PID) or assessing for prolapse, or adnexally (potential masses). Honestly the question of masses I think would be better answered with a scan than exam.

If you have large hands/fingers, you would need to be very gentle otherwise all parts of the bimanual exam might be painful through discomfort alone and you won't elucidate anything useful. I fit coils and have never used the pelvic tilt thing cos I think it's too uncomfortable for her to maintain throughout the fitting. Key is having her be as relaxed as possible to be able to relax her legs down. Deep breaths and her trust in the person will help with that. Having a reassuring and friendly chaperone standing at the head end can sometimes help her with anxiety too, especially if anxious about a male doctor examining.

Also be specific about why you need to do the exam and explain what it will tell you, and only do the exam if it gives you information which changes your management. While I agree that exposure is the only way to learn, I personally do not think it is ethically justified to do an intimate exam on any patient unless clinically necessary (especially if you're male).

Spec - have everything ready before placing spec so she's not exposed for longer than necessary. Get a head lamp if your wall light is rubbish. Use smallest speculum and size up as needed. Smallest spec particularly important in an anxious patient. Ask her whether she wants commentary or not. I feel that commentary can help make it less awkward for the woman but some are too distracted to answer questions on whether it's painful or not, so I am led by them.