Although there is no scientific proof that recalling our dreams makes them any more effective, it does seem that in general when we pay attention to things, we are more effective. Christopher Reeve said that his dreams of being his old athletic self were vivid and that he remembered and enjoyed them.

Recall that the proverb says, "An unremembered dream is like an unopened letter from God." This doesn't mean that dreams you don't remember are useless. No doubt they do their work anyway, but certainly recalling your dreams and working with them can only be a plus. At the very least, you'll get valuable information — and fabulous entertainment at times.

Dream recall is a funny thing. Some dreams fade away upon awakening no matter how hard we try to remember; others are so vivid that we couldn't forget them if we tried. (I still remember some dreams I had as a teenager, many years ago.) There are so many variables involved in what is an extremely complex process — and we don't know the half of them. For example, drugs can have a powerful effect on dreams. The Native Americans and other native cultures, especially in South America, regularly used certain plant substances (such as peyote and "magic" mushrooms) to induce desired dreams. I don't advise using drugs, but if you are taking a legal prescription drug it might be affecting your dreams. Alcohol, too, can have an effect on dreams, especially if consumed in large quantities. And I suspect that many other substances — what we eat, drink, touch, breathe — also have their effects. Girls may find that their dreams and dream recall are affected by where they are in their menstrual cycle. The phases of the Moon may also be a factor in dreaming, especially for girls. That's why I continue to say, "Be a Dream Explorer." And keep records.

Of course, even the most careful and dedicated dreamers don't remember every single dream. I've been practicing dreamwork for many years and there are still times when I wake up and remember only one or two dreams, or even none at all. There's no right and wrong about dream recall. Some people might by nature be more tuned in to their dreams than others. Usually, it's the extrovert, the outward-oriented person, who doesn't remember dreams much, while the introvert, or inward-turned person, remembers them more easily. No matter which type you are, though, you can increase your ability. The key is to train yourself on a consistent basis, using the steps in this chapter. It's not really difficult to learn to remember dreams regularly, almost every day/night cycle. But don't beat up on yourself when you don't.

Some dreams are so vivid and even startling that they wake us up in the middle of the night. When that happens, the message is really important. It's a good idea to keep a pad and pen or pencil by your bed — or even a tape recorder. A pen with a small light is an excellent tool, as you don't have to scribble notes in the dark that may be illegible in the morning. As you work with recalling and recording your dreams, you'll discover the method that is best for you. We are all different and need to find our own ways of doing things.

The best time to remember dreams is when you awaken spontaneously, not by an alarm clock, radio, or outside noise. When you wake up naturally, it is always at the end of a REM, or dream, period. Also, the last dream of the night is the longest and most vivid, thus giving you more to hold on to when you wake up.

Even if you have remembered a dream, often in the press of the morning's routine — usually rushed for teens and their families — a fog may cloud your memories of the night's dreaming. You know you have to get up, dress, gather your things, get to school or sports practice, and if those activities are uppermost in your mind your dreams may fade away. You may retain the general flavor or color of the dream but lose the rest. This is why it's a good idea to concentrate on dream recall during the times when you can wake up naturally and when the atmosphere isn't pressured or hurried — in other words, on week-ends, holidays, and vacations, when you have more leisure to lie in bed and remember your dreams. While being sick isn't fun, it is another good time to practice dream recall, because you are usually alone and in bed for hours at a time.

Still, you can practice dream recall on school nights too. I find that clients who begin the process of remembering their dreams become so fascinated and rewarded that they find ways to wake up naturally amid busy lives. One of these ways is to set your "internal alarm clock," which isn't hard to learn to do. With a bit of practice, you can program yourself to wake up without the alarm so that you are not catapulted out of a sound, dreaming sleep by the raucous noise of a mechanical device. It's easier on your nervous system too! Even if you have to use an alarm clock, you can set it a few minutes early and press the snooze button for a bit of quiet time to catch those sometimes elusive dreams before they vanish.

Once you're awake, lie still with your eyes closed and review your dreams. If at first you don't remember anything, continue to relax quietly until you recover a feeling about a dream or get some images. Usually there is a story, and sometimes the plot will follow as you think about the images and what they mean to you. Jot down whatever you remember, no matter how fragmentary. You will get better and better at this in time. Even fragments collected over time can function like pieces of a jigsaw puzzle to form a complete picture. Also practice remembering during the day by going over your notes. Often, the whole dream is still lying there just below consciousness and can be brought to mind.

• First, pay attention.

• Second, expect positive results.

• Third, accept what you produce.

• Fourth, use your imagination to interpret the symbols in your dreams.

• Fifth, be curious about your entire dream world and eager to explore its territory.

• Sixth, have a definite purpose when you want a dream to serve you, and concentrate on the subject about which you want dream help.

• Seventh, be filled with gratitude that you have this wonderful opportunity to explore your inner world anytime you sleep. Like Aladdin's cave, it is filled with treasure.

In addition to these seven steps, there is a crucial factor in being able to recall dreams fully, frequently, and easily: the desire to do so. If you really want to remember your dreams, you will. This may sound too simple, and yes, it takes practice, but like anything else you want very badly you will find a way to make it happen. Often, once you know that you want to remember and work with your dreams, it happens without much effort.

Another vital factor is to respect your dreams and value them. If you think a dream is too silly or bizarre to bother remembering and writing down, you're likely to have more difficulty recalling future dreams. But if you put a positive spin on your attitude, and you're genuinely sincere about it, you'll succeed.

Even if you are not fully determined and convinced that your dreams are worth your attention, but you still want to investigate, here are some tips you can use:

1. Don't eat a heavy meal just before going to bed. Though a full stomach may make you sleepy, what happens is that all your blood goes to the job of food digestion, leaving the brain less blood flow. A lot of food can keep you from getting a sound sleep, so put a couple of hours between dinner or evening snacks and bedtime. Also, don't drink anything containing caffeine — that includes regular tea — and avoid any-thing really spicy. Herb teas, especially chamomile, are relaxing, as is a cup of warm milk with a teaspoon of honey (the calcium in the milk relaxes the body and mind).

2. Develop a simple bedtime ritual during which you concentrate on the wish to remember your dreams and which will put you in the right frame of mind for your dream self to become active. You might take a short walk, or do a few stretching exercises, or meditate for a few minutes.

3. While you are preparing for bed — washing, brushing your teeth, undressing, saying your prayers — say (to yourself or to any spirit helper you call on), "I want to remember the dreams I have tonight when I wake up."

4. Practice setting your internal alarm clock to go off fifteen minutes before you usually get up. Do this by telling yourself that you will wake up naturally at the time you choose, just before going to sleep while your mind and body are fully relaxed. This isn't really difficult, because you can program your unconscious mind with a suggestion quite easily when you are in a relaxed state. (You won't miss the sleep because you'll wake up relaxed — not jarred out of your dreams by the jangle of an alarm bell or someone shouting at you to get up and get ready for school.)

5. You can even program yourself to wake naturally during the night after a dream has occurred. When you do, keep your eyes closed and stay in the dream world while you think about your dream. Make brief notes, and then go right back to sleep.