I'm out of practice, I've been traveling the country (US) for the last 6 months and fell out of a lot of good habits, including recording my dreams, etc. I also couldn't sustain the motivation to put in the time back when I was working on it. In short, I know the theory but am not the best source of practical understanding. I got like 4 seconds of sustained focus once, and that was a lot for me.

I can try looking up the website where I was recommended this practice though, I'll post it if I find it.