Evening: This is an exercise that has to be practiced in bed, before falling asleep. This exercise is crucial for observing our growing degree of awareness and to train our mind to be focused.
In the evening, laying in your bed, relax all your body starting from the head to the foots for three time. At the third time, you focus your attention on relaxing the face, the solar plexus and the foots through the „sensing“ all these areas of the body.
Then, put your attention on the foots for some minutes- this helps to calm your mind.
Then, when you feel ready, put your attention on the solar plexus and you’ ll start to cover backwards all your day. You’ ll start from the moment you layed in your bad backward to the moment you wokw up.
“I lyed in my bad, undressed my slippers, I’ ve entered the room looking on the lamp near my bed; before I was in the bathroom, I’ ve cleaned my teeths, ….“ backward to the moment “I woke up.“
You will observed initially find it difficult to go backwards with the thought in an ordinary manner. You will discover not only more “empty holes” in your memory about the day passed, but at the first attempts you will remember the memories in so timeless way. You’ll remember to the first things that happened at 5 am than what you’ve done at 3 pm. This is because the first events that we remember are the ones that most impressed us during the day. When we experience positive or negative experiences we wake up for a moment. You don’t wake up  completely, but partly.That what is perceived in a state of wakefulness is increased most in the memory and remember more easily.
In other moments you’ll cannot remember an event, because you have deleted him to protect yourselves emotionally from what can hurt you. We all do that. Almost every day. Very often in life we turn our backs on things that trouble us, that hurt us. You must
try to reconstruct the events of the day until the moment of awakening. When you encounter these “holes” you will try to remember every little event that precedes it. This allows you to recall the deleted memory.
For the beginner in this practice remember the day seems impossible, but with a little practice you can do it.
This exercise improves memory and somehow  improves our attention in everyday life. Is a good psychological trick to achieve better awareness in everyday life.
Guaranteed! ☺