Alochna (self-reflection) is a key practice to purify the mind and reduce karmic bondage in this life (parstrigaman means the current phase of life). Here is a simple, Jain-dharmic way to do alochnā today:

• Do pratikraman daily: confess the mistakes you have committed knowingly or unknowingly, resolve not to repeat them, and seek forgiveness from all beings. Include apologies for hurts, lies, violence, theft, and sensual misdeeds.
• Review your conduct each day: look at how you spoke, what you thought, and what you did. Note any violence (physical or verbal), untruth, stealing, sexual misconduct, or possessiveness, and acknowledge them honestly.
• Renew your vows (anuvrata/vrata) with intention: recommit to right conduct (samyak caritra) and reduce harm in thought, word, and deed.
• Practice self-restraint and discipline: follow the five major vows (ahimsa, satya, asteya, brahmacharya, aparigraha) or the corresponding layperson vows if you are not a monk/monkess. Try to minimize harm in food, sleep, speech, and social interactions.
• Cultivate inner virtues: humility, forgiveness, gratitude, compassion, and truthful speech. These lessen negative karma and support steady spiritual progress.
• Do regular self-examination across key areas: non-violence in actions, truthfulness in speech, non-stealing, purity in relationships, and non-attachment to possessions and ego.
• Include meditation on pain and suffering of all living beings: this fosters compassion and reduces self-centeredness, which helps prune karmic ties.
• Seek correction through guidance: if possible, discuss with a Jain teacher or knowledgeable practitioner to refine your alochnā and ensure you’re not just rationalizing faults.

Notes:

• In Digambar and Shwetambar traditions, the core practice of sincere confession, remorse, and vow-recommitment remains central, though expressions (like specific prayers, mantras, or liturgical forms) may differ. The essential aim is to purify the mind and reduce negative karma in this life.
• The practical outcome you seek is a calmer, more sattvic (pure) mind that acts with compassion and restraint, reducing bondage and moving you toward spiritual progress.

If you’d like, tell me which tradition you follow (Digambar or Shwetambar) and I can tailor the guidance with more precise practices and wording.