The final preparation for a good night's sleep which includes your dream journey (see PreSleep Preparation for other hints)select a new notebook,pen and bedside lamp or light source.
As soon as you wake up, either in the dark hours or into the morning time, turn your mind to recalling the dream you are coming out of, and begin to write.
At first the memories may be very vague such as: feeling of softness, some yellow colour.
Write this down. It won't make sense, but then most of your dreams will not make sense either, especially in the beginning.
You are building a mind habit. You are beginning to remember what occurs during sleep. This will take a little effort and some patience on your part. It is a new skill, so be gentle with yourself, have a sense of humour and above all keep trying!
In time you will recall more and more details of action, characters, events from this nighttime travelogue.
As you build through your notebook the twists and turns of your nightly travels, you may find it helpful to begin listing the common elements. Each month you return to the beginning of the month and go through each dream, noting the content.
For example, you might notice you have many dreams about houses: new houses, old houses, occupied and unoccupied houses. Make a heading at the top of a sheet of paper for "Houses". Enter all the relevant information connected to Houses such as the date of the dreams, how many times a week, the general repair or shape of the houses if a theme appears.
It is the themes you are after in this exercise.
List the next item, according to how many times it appeared in the last month. For example if houses are the most popular item in your dream diary, what is the next most frequently appearing item?
Again, make a list up to five or six items.
Then, notice if a general theme appears around these
items. For instance seven times last month you dreamt of lakes, three times the lakes were dirty and full of sludge, and twice the lakes were clean.
Next, notice what other details appeared around the clear and clean lakes as opposed to the dirty ones.
Ponder what events occured in your day life through this time. Ask yourself if you changed in your response to these events in any way.

These ponderings and listings will encourage the dreams to come with more frequency and more intensity.
Soon you will find it natural to record and list your dreams and their contents.