Each night just prior to sleep (when your subconscious is more porous) inhale and exhale in a 4:4 pattern and relax completely. (4 beats of the heart during the in breath and 4 beats of the heard during the out breath) Either lying in bed or sitting up (try not to fall asleep!) begin to recall the day from start to finish. Review each event, each encounter, of the day and with full impunity and leniency towards yourself and others ask yourself thefollowing questions:
What did I think or feel that I should not have thought or felt?
What did I not think or feel that I should have thought or felt?
What did I say that I should not have said?
What did I not say that I should have said?
What did I do that I should not have done?
What did I not do that I should have done?
The goal is not to scold (nor to praise!) yourself or others, but simply to observe your activity and work to correct your behavior. With time you will grow more accomplished at seeing yourself and will find that your moral, spiritual and mystical life will accelerate in growth.