Keeping a dream journal is the most important aspect of strengthening your dream recall. Make sure to write down every dream even bits and pieces. Even if you just remember one word or image, start writing it down. Soon the rest of the dream will come back to you. The key is to not get out of bed.
Make sure you keep your journal right next to the bed with a pen handy. As soon as you wake up, focus on a key scene at the begining of the dream. Dont try to remember the whole dream yet. Hold onto that frame and grab your dream journal. Move as little as possible. If you get out of bed or move too much its easy to forget. When you write down the dream, make sure to put in every single detail you can remember. Things to remember are time of day, was it hot or cold, brightly lit or dark, colors of things, emotions, actions etc. Once you get in the habit of remembering details its easier to remember the big picture.
In terms of going lucid, you want to try to recognize your dream signs. Re-read your dream journal at least once a month and try to find patterns. You might notice you are with certain dream people or at dream places all the time. If there are any recurring themes, try to look for these. Doing reality-checks frequently will help to get you in the right mindset. Other than that its just practice.
// cybereality
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