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Table of Contents
Part I: An Introduction to Lucid Dreaming Lucid Dreaming in the Ancient World Lucid Dreaming in Modern Times The Future of Lucid Dreaming: Lucid Dreaming as a Treatment Part II: Lucid Dreaming Techniques Cycle-Adjustment Technique (CAT) Wake-Back-To-Bed (WBTB) Dream-Initiated Lucid Dream (DILD) Mnemonically Induced Lucid Dream (MILD) Sexual Induced Lucid Dream (SILD) Externally Initiated Lucid Dream (EILD) Finger Induced Lucid Dream (FILD) Dream Exit Initiated Lucid Dream (DEILD) Visual Induced Lucid Dream (VILD) Wake Induced Lucid Dream (WILD) Part III: Resources for Lucid Dreaming Lucid Dreaming Devices Dream Recall Dream Stabilization Mantras Meditation Relaxation Supplements General FAQ

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However. Greek mythology had a god of sleep. Informational dreams were believed to carry timely or important information. Even though it has only come to the attention of the general public in the last few decades.com) . that St. Any dream thought to contain a message from the Divine – those that requested acts of devotion – were considered to be pious dreams. In the Egyptian culture. In fact.novapdf. the history of this unique dreaming experience reaches back thousands of years – potentially into the Paleolithic Era. and informational." Tibetan Buddhists practiced a form of dream yoga. Morpheus.D. In Egypt and Greece Ancient Egyptians were aware of dreams. lucid dreaming consistently crops up in literature from a wide variety of sources. In 350 4 Create PDF files without this message by purchasing novaPDF printer (http://www. Augustine recorded evidence of lucid dreaming in a letter: "Your body is asleep but in your brain your mind is bright and awake and awareness is now in your brains own created dream world. Although the scientific community did not recognize lucid dreaming until 1978. and a god of dreams. Revelatory dreams were seen as prophetic devices or thought to contain predictions for the future.Lucid Dreaming in the Ancient World Lucid Dreaming is not a modern discovery. dreaming held the respect of the philosophers. revelatory. yogis had almost complete control over their dreams. the first verifiable documentation of lucid dreaming originated in the East thousands of years ago. which was designed to enable the practitioner to maintain full waking consciousness while in a dreaming state. while today’s scientific understanding of the dreaming process is greater than ever. Throughout ancient Greek history. According to the Tibetan Book of the Dead. spiritual and philosophical. It is sometimes held that. During this same period of time. dating back to the eighth century. tantric texts reveal that lucid dreaming was being explored in India as well. Hypnos. the ancient mystics knew the practice and experience better than all but the few elite dreamers of modern times. Over the centuries. there were three categories of dream: pious. it was in the 415 A. both religious and scientific. it has roots in historical findings as early as the fifth century.

As Indian spiritual tradition spread to nearby regions. The resulting mixture of mystic practices resulted in another of mankind’s early scriptures. believing that the dreamer’s soul is removed from the sleeping body as it journeys through the land of the dead. believed the world was a dream. are also thought to have been involved in the exploration of dreams. Hippocrates. would play an important role in modern lucid dreaming when Walter Y.novapdf. the Tibetan Book of the Dead.C.” The father of medicine. Evans-Wentz translated the scripture in 1935. Another Hindu text called the Vigyan Bhairav Tantra explores lucid dreaming techniques.. Dreams had a very important role in the religious and political structure of Chinese cultures. in his treatise “On Dreams. it came into contact with the animistic traditions of Tibetan Buddhism.B. actually applied dreams to his patient diagnostics. Dream temples were constructed and Chinese leaders were expected to make pilgrimages to those temples in order to seek guidance for their decisions. including Socrates and Plato. specifically within humanistic and transpersonal schools of American psychology.” Aristotle discussed the nature of consciousness in dreaming and proposed that a person’s dreams came from within – what we now call “originating inside the mind. believing that it enabled him to better understand his patients. among others. Other philosophers.C. there is mention of dreams within dreams and awakening. In Hinduism and Buddhism Lucid dreaming appeared in written form before 1000 B.com) . In some of the writings attributed to him. This book. in the Hindu scripture of the Upanishads. The ancient dream practices have influenced dozens of 20th century scholars. In China Ancient Chinese regarded dreams as a division of body and soul. Chuang Tsu. an early Chinese Taoist. specifically describing the best methods of controlling one’s dreams. The formation of the Zen lifestyle called for awakened consciousness in both waking life and the 5 Create PDF files without this message by purchasing novaPDF printer (http://www. which teach that the conscious mind can wake up even while the body sleeps.

often. was labelled “good” or “bad” based on the opinion of the most influential party. The dreams did not stop upon the completion of the New Testament scriptures. 6 Create PDF files without this message by purchasing novaPDF printer (http://www.world of dreams. and it became a taboo subject. Many of the religions came to hold strict opinions on the moral and ethical implications of lucid dreaming. monks. and priests continue to use lucid dreaming as a source of guidance. Because science had yet to revolutionize people’s way of thinking about the world. These ancient religions sought to enable their adherents to enjoy the fullest experience of life by shedding the illusion of life and embracing the reality of the moment. Much of the problem stemmed from the subjective nature of lucid dreaming. evil. and the magi. Mary.novapdf. thus awakening their passion for each and every moment of life. lucid dreaming became a useful way to enhance one’s awareness of time and experiences. mystics. he recorded mentioned lucid dreaming in one of his letters as evidence of life after death.com) . to the dreams of Joseph. In Judaism and Christianity Lucid dreams enjoy special prominence in both the Old and New Testaments. Augustine of Hippo. a famous Christian philosopher.D. From ancient prophets receiving special sight and knowledge. Lao Tsu urged people to seek enlightenment – during dreams. Even to this day. This happened to be the case when Thomas Aquinas suggested that lucid dreaming held temptation from Satan’s minions and that bad dreams were nearly impossible to distinguish from those send from God. Similarly.. to the visions of the Apostles. and mundane. inspiration. theologians. held a balanced view on dreaming. and even death. St. every topic was left open to debate and. life. it is undeniable that dreaming plays an important role in the Abrahamic traditions. believing that dreams can come from many sources – Divine. As history progressed. the spiritual and mystic roots of lucid dreaming were strangled by the external and often hypocritical forms of religion. As such. In 415 A. and revelation.

recording his experiences in a private journal which has been labelled “Olympica. There is still some debate on the differences between lucid dreaming and vision states. seeing that he often complained of his many visions and nightmares. Centuries later. Two philosophers. This quest provided spiritual insight and had a significant impact on the development of the Islamic tradition. another Sufi mystic named Shamsoddin Lahiji wrote down the account of a vision which was very likely a lucid dream experience. but whatever differences may exist. In Islamic Tradition Lucid dreaming may have played an integral part of the history of Islam.com) .novapdf. For years there was a distrust of dreams – a bias that lingers to this day. helped dispel the fairytales surrounding lucid dreaming in their discussions on the life-like consciousness within dreams. Rene Descartes was another philosopher who explored lucid dreaming. the “Night Journey.” Researchers Harry Hunt and Kelly Bulkeley suggest that Descartes may have used his lucid dreaming experiences to develop the scientific method and famous proposition “Cogito ergo sum” (I 7 Create PDF files without this message by purchasing novaPDF printer (http://www. The Enlightenment Lucid dreaming found new interest in the seventeenth century as the European countries embraced a reason-based model of the world once more. added to Aquinas and other religious elite. proved devastating to the progress of lucid dreaming in Western culture. stating that controlling one’s thought in dreams is a vital skill for those seeking mystic experiences. His influence. finding dreams to be subjective and unnecessary to the Christian life.” which many scholars believe refers to a dream experience. a Spanish Sufi philosopher named Ib El-Arabi talked about the relationship of lucid dreaming and mysticism. Perhaps his view on dreams was influenced by his own experience with them. In 621. In the 12th century. Thomas Reid and Pierre Gassendi.Martin Luther added his voice to the dissenters. Mohammed recounts the Isra and Mi’rah. it is certain that lucid dreaming played an important role in many ancient religions.

Descartes philosophy on life may be summed as “Somnio. Due. therefore I am). In cultures around the world and from all ages. not history. to the lingering religious intolerance and the scepticism of early scientists.think. in part. a child of the scientific need to quantify and qualify every experience a precisely as possible. 8 Create PDF files without this message by purchasing novaPDF printer (http://www.novapdf. However. ergo sum” (I dream. Lucidity is a Western concept. therefore I am). as cyber philosopher Donald Challenger mentioned. Both approaches to the world of dreams are valuable and even play off one another to provide greater appreciation and insight into dreaming – but “lucid” dreams can only be called new in science. dreams have been and continue to be regarded as paths to a greater knowledge and purpose in life. Descartes kept his dream journals a guarded secret. It is interesting to note that dreaming is only “new” to the Western model of thought.com) .

com) .Lucid Dreaming in Modern Times The advent of modern day technology has allowed the human civilization to greatly increase its knowledge of the mind. this was the first real theory to support such an idea. Yet with all of the scientific and technologic advances. True scientific development of our knowledge of dreams began in the realm of psychology and psychoanalysis. as Austrian neurologist who lived from 1856 to 1939. He laid down the foundation that the mind represses certain thoughts and experiences in order to protect itself. What is the Purpose of Dreaming? Modern Theories Our understanding of the world and of the human mind and body has come a long way since ancient times. Sigmund Freud Any Introduction to Psychology class will draw heavily upon Freud’s theories and research of the conscious and unconscious. Documented history shows that dreams in ancient times were considered to be connections with higher powers meant to convey a message or to enlighten. It has been widely accepted in the scientific community today as being true.novapdf. researchers are able to see live images of the human brain in action. At the time. With tools like Functional Magnetic Resonance Imagine (fMRI). the act of dreaming and its purpose remains an elusive mystery. The leading founder of researching the science behind dreaming is undoubtedly Sigmund Freud. Freud did delve deeper into his research and was a believer that humans are controlled almost entirely by sexual desires lurking in 9 Create PDF files without this message by purchasing novaPDF printer (http://www.

the Id becomes carnal instincts that are acted upon with no consideration of the consequence. The Ego allows people to recognize the needs of others as well as the dangerousness of being impulsive. the Ego. their minds develop the Ego. It is the center of reasoning and higher functioning in the mind. He combined the question of why we dream with the belief that the human mind is controlled by sexual desire. Ego .novapdf. When we sleep we are able to go from the conscious to the unconscious. Since humans are easily capable of feeding.the unconscious. Freud created his own. this is considered by Freud to be something that runs solely on pleasure. for all intents and purposes. He concluded that dreams were simply a way for the mind to bring forward from repression those desires. As a 10 Create PDF files without this message by purchasing novaPDF printer (http://www.Freud’s theory was that as children grow up. In higher thinking creatures. He labeled them the Id. and the Super-Ego. Super-Ego – Before adolescence the development of the super-ego occurs. It represents the portion of the mind which is impulse and instinct. mating. It is the one thing that a living creature can fall back on to ensure its own survival.com) . Since there was no underlying theory as to different levels of the mind. From that conclusion he became a leading force in dream interpretation. He labeled the mind as having three ‘psyches’. mate. It encompasses primarily the need to feed. and survive. and surviving due to their intelligence and lack of predators. Id – The Id is the pure basis and foundation of a living being. We are no longer aware of things happening around us and our waking thoughts and emotions disappear. This. is the higher level of functioning in the brain which separates humans from all other creatures. The Id is the only level existent in the human mind starting at birth. It is the portion of the mind that is capable of recognizing people outside of ourselves. such as humans.

was a way of keeping people asleep. Carl Jung Carl Jung was a Swiss psychiatrist who lived from 1875 to 1961. The term “sleep on it” is the most common interpretation of 11 Create PDF files without this message by purchasing novaPDF printer (http://www. Jung believed that the purpose of dreaming was a compensation method for portions of the personality that had not developed correctly in the aging process. Dreaming – A Problem-Solving Method It is theorized that dreaming can be a way for the mind to work through problems that it encounters throughout the day. engaged in extensive dream research.novapdf. They created the ‘activation synthesis theory’. This manifestation in the form of a dream. Allan Hobson. a professor of Psychology at Harvard. Dreams are simply the mind trying to interpret random neural activity that has no actual meaning. He later formulated his own theories on the answer to dreaming. He followed Freud’s research of the mind and dreams for a period of time. It basically states that neurons continue to be randomly active while we are asleep. His theory never fully developed and was contradictory to the fact that some individuals behave in their dreams similarly as they would in real life.result the mind creates dreams. they concluded that dreams had no real meaning whatsoever.com) . Freud believed. and Robert McCarley. It replaces the lack of stimuli with things it manifests. a Harvard Medical School graduate and Professor of Psychiatry. Mid-Late 20th Century Theories Dreaming – A Random Occurrence In 1977. As a result it was believed to explain why dreams themselves tend to be random. Using an electroencephalogram (EEG) on research participants during sleep.

the mind may take these thoughts and organize them either in the form of a dream. Dreaming – Coping with Life and its Experiences Humans have some of the most complex and intense emotions of any known living creature. or while a dream is in progress. such as a car crash.com) . The Science of Sleep Naturally it is important to know the basics of the science behind sleep before we dive into something such lucid dreaming. Knowing these facts is important in understanding how to successfully master techniques that involve lucid dreaming. These transitions go back and forth during the course of sleep for a total of four to six cycles. The major argument to the theory is why dreams can spawn primarily from negative feelings and emotions rather than positive feelings and events.5 hours the brain transitions to REM sleep which lasts about as long.this theory. after they experience it. 12 Create PDF files without this message by purchasing novaPDF printer (http://www. Through scientific advances there are particular things we do understand about the act of sleeping and its purpose. This theory helps to explain why some people have nightmares after watching a very scary movie. When presented with a difficult task or problem. These emotions can be so strong that they create what could be classified as a traumatic experience. It is theorized that dreams are meant to organize the situation and place perspective on it. or why they dream of a particular event. Non Rapid Eye Movement and Rapid Eye Movement (NREM and REM) When we first fall asleep we begin by entering NREM. After approximately 1. possibly making it easier to deal with as time goes on. Being so enraged that it leads a person to break something or being so sad that it leads a person to lie in bed all day can actually be traumatic on the mind (whether we realize it or not).novapdf.

Stage 3: This stage is mainly characterized as being a transitional stage between 2 and 4. on an EEG. Stage 4: This stage is characterized as slow wave sleep.). Stage 2: This could be considered the stage where sleep is first achieved yet it is still extremely easy to waken the sleeper. When dreams do occur in this stage they tend to be very fragmented and more difficult to remember. The feeling is akin to jumping when startled. etc. This is also the stage in which sleep paralysis is initiated. It is when brain waves on an EEG change from alpha waves (waking) to theta waves (sleeping). It is when. this is the stage in which dreaming is most likely to occur. However this likelihood is far below the likelihood of dreaming during REM sleep. When the body begins to initiate this stage of sleep some people will experience major involuntary twitches. This is the step where the body begins to shut down its recognition of outside stimulus (noise.novapdf. light. It is usually severe enough to briefly wake a person.com) . 13 Create PDF files without this message by purchasing novaPDF printer (http://www. For NREM sleep. These are called ‘hypnagogic jerks’. It is the deepest portion of sleep in which the delta brain waves have a defined continuation.NREM Stages: Stage 1: This is the stage that marks the onset of sleep. delta brain waves begin to register and deep sleep begins to occur.

There is no known explanation for why REM sleep exists. It is widely believed to be a way for the brain to maintain and restore memory. REM sleep accounts for approximately one quarter of all sleep in a night. The periods that are immediately after REM tend to be the ones in which a person will slightly waken during the night. It is the same device that allows us to have a general idea of the time of day. This occurrence is known as ‘paradoxical sleep’ meaning that no particular brain wave is most dominating during REM. The only thing that is certain is that rapid eye movement and the associated brain wave pattern will only occur during sleep. Sleep and Timing There are several aspects to the timing of sleep and how our bodies regulate themselves through internal and external cues. much like a computer defragmenting a hard drive. It is during this cycle of sleep in which the mind is most likely to remember a dream that occurs. During sleep the body produces heat at a rate of ten percent less than normal. Most commonly. The first cycles are shorter in time. growing longer toward the end of sleep. It also helps to establish that humans typically sleep at night and are awake during the day. In addition it has a variety of physical effects on the body which include fluctuating body temperature.novapdf. In a typical adult. Circadian Rhythm The circadian rhythm is best described as our internal clock.com) .Rapid Eye Movement: REM is a typical stage of sleep in which the eyes move in a rapid and random fashion. heart rate 14 Create PDF files without this message by purchasing novaPDF printer (http://www. and controlling adenosine. controlling internal enzymes. When brain waves are recorded by EEG during an entire night. a chemical in the brain which oversees many of the bodily functions that occur while being awake. the REM stage of sleep has been found to closely resemble brain wave patterns of an individual who is awake. It is known that sleep has a major effect on the human body. a person will engage in REM sleep anywhere between 4 and 6 separate times during the night.

reduces ten to thirty beats per minute, blood pressure drops about 20mm, the volume of urine in the bladder is reduced and it’s concentration of toxins rise. Homeostasis Homeostasis dictates in the body the need for sleep since it was last experienced. It is the factor that helps the circadian rhythm determine if it has been too long since sleep has last occurred, dictating that sleep is due very soon. Working with the circadian rhythm, the two are the primary messengers to the body as to informing it when sleep is necessary. Human Behavior Human behavior is an additional reason why we tend to sleep. Due to humans having a highly structured society and way of living, that structure is able to have an impact on sleep as well. Many jobs and interactions with other humans occur during daylight hours. When errands must be done, they are done in conjunction with business hours. These are typically during daylight hours as well. Since people are locked into a specific time in which they must be at work or engaging in other necessary activities, the majority of the ‘down time’ is recognized as making the most sense for sleep to occur. The Biological Clock The internal clock that we have is the explanation as to why it is so difficult to change our sleep schedules a drastic amount. For those people who have attempted inverting the sleep cycle and sleeping during the day while being awake at night, it can prove to be extremely difficult at first. The process usually takes some time to get used to and regardless can result in difficulties even after the transition is completed. The main function of the biological clock is to regulate sleep/wake rhythms that occur in the body during night and day. Biological Rhythms There are two types of rhythms that the body experiences. They are the exogenous and the endogenous. The exogenous rhythms are influenced and changed by cues in the external environment. These cues are necessary for the biological rhythms to maintain harmony and are not affected in any way by the person themselves. Endogenous rhythms are affected by

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all of the internal cues that occur. They do not rely on external cues in any way and are the responsible factor for day/night changes in body temperature, blood pressure, etc. The best example of how the body relies on the rhythms can best be shown with Earth’s time zones and the phenomenon known as jet lag. Take for instance a person who lives on the Eastern U.S. Coast who typically wakes at 7 a.m and goes to sleep at 11 p.m. Say the person wakes at 7am and during the day boards a flight from New York to Los Angeles. Once in Los Angeles the person has traveled back three time zones. Once to that person the time feels like 11 p.m. the local time in Los Angeles is only 8 p.m. Even though the traveler has been awake for the typical number of hours and is ready for sleep, the external cues are causing havoc with the biological clock. Rather than it being pitch black outside, the sun is only starting to go down. People are more active and the television shows typically on are all different due to the time. This effect is considered to be taking the internal and external cues out of sync. The result is known as jet lag and typically takes several days for the body to resynchronize the internal and external cues. How Much Sleep is the Right Amount? The debate of the amount of sleep that a person should get has been ongoing and can not be given a true answer. The answer is generally a broad generalization such as “eight hours”. This is much like “an apple a day keeps the doctor away” and the “right” amount of water to drink in a day is “eight ounces”. The true answer is that it depends on the individual. What has been discovered is that the importance is not just on the amount of sleep that one gets. It is also important when those eight hours occur during the natural rhythms in the body.

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Take for example the amount of time that a five or six year old child sleeps. Typically a child of this age would go to bed at around 8 pm and wake at around 6 am. This translates to ten hours of sleep, more than the widely believed eight. This amount of sleep is appropriate for a child of that age. On the other hand, an adult may go to sleep at around 10 pm and wake around 6 am. Now the amount of sleep has been reduced by eight hours but it ideal for the adult. Now take for example the adult who normally sleeps for eight hours and change the times in which they are sleeping to going to bed at 5 pm and waking at 1 am. While waking at 6 am can take some time and leave one feeling groggy for a portion of the morning, waking at 1 am exacerbates those conditions. Even though the amount of time that was taken to sleep is the same, the benefits are reduced if the sleep is done outside of the typical circadian rhythm. Several studies have been done to determine in the “average” adult how the amount of sleep can affect the human body. It has been widely proven that a person who sleeps a sufficient amount will always benefit in motor skills, memory, problem solving, etc. For those who get an insufficient amount of sleep, for almost any adult being defined as less than six hours of sleep, there is a largely increased risk of drowsiness, impaired cognitive functions, and slowed reaction times. Oddly enough, studies have also shown that an excessive amount of sleep can also lead to heightened mortality rates. Such studies only show a link between heightened mortality rates for individuals who habitually sleep excessive or insufficient amounts. A link does not signify that too much or too little sleep causes changes in mortality rates. It simply means that there is a link between

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By age five. age. The risk of being involved in such an accident increases tremendously when the driving is being done at night. Because the circadian rhythm tells our bodies to sleep at night. decreased motor skills and reaction time. and an impaired ability to control one’s emotions.com) . 18 Create PDF files without this message by purchasing novaPDF printer (http://www. and so on. The amount of sleep required and the time spent in REM drops as a child gets older. It is proven that children do require more sleep than humans as it is a major component in the development of the brain. The actual cause could be an underlying condition such as gender. an infant will spend about half of it in REM sleep cycles.novapdf. the risk of falling asleep while engaged in an activity during nighttime is much higher. Sleep Deprivation In today’s society it is no wonder that millions of adults suffer from sleep deprivation to the degree that pharmaceutical intervention is needed. other medical conditions. It is also a causal factor of decreased cognitive function. In the most extreme cases. Worse yet are the problems that people experience from having a sleep disorder that is undiagnosed. It is estimated that over the course of each year fatigue from sleep deprivation is the cause of approximately 100. Lack of sleep goes beyond fatigue and drowsiness. During those 18 hours of sleep. Infants. diet. can require approximately 18 hours of sleep in a single day. difficulty performing tasks at work or school.the two. it can lead to the exhibition of behavior similar to schizophrenia and memory loss and can ultimately be the causal factor of death. for example. race. such as being used as a form of torture. In pronounced cases sleep deprivation can lead to hallucinations and paranoia. the amount of REM sleep will drop to around two hours in a night.000 motor vehicle accidents.

For example. quickly moving animals. both of REM sleep and sleep altogether. Upon waking from a good.com) . animals with a very high metabolic rate such as hamsters. Millions of years ago it served the function to aid in digestion of plant material.novapdf. The Restorative and Growth Function of Sleep While it is unlikely we will know all of the true reasons we sleep we can at least be fairly certain of some of the reasons. the person will feel more refreshed with restored energy. uninterrupted sleep. Take for example the organ in the digestive system known as the appendix. When the rats were deprived of REM sleep. It allows the body to recharge its energy stores and repair itself after the effects of waking hours. Sleep and metabolism are connected as well. When a person is exhausted and has a “worn out” feeling. the typical lifespan dropped again to less than one month. and requires surgical removal. The rats used have typical life spans of about two to three years. When they were deprived of all sleep.Studies have been conducted on rates to determine how sleep deprivation. It is possible that over the course of time a true function of sleep was no longer needed or taken over by some other mechanism. they go to sleep. In modern times it serves no function and is not recognized by anyone until it infects. The primary result of sleep is the most recognizable. and other small. their lifespan dropped drastically to average only about half of a year. Wounds have been proven to have affected healing rates based on sleep. affects their mortality rates. It has been shown that wounds tend to heal more slowly in individuals with sleep deprivation. inflames. Wounds also have an increased healing rate during sleep as opposed to waking hours. 19 Create PDF files without this message by purchasing novaPDF printer (http://www. hummingbirds.

If engaging in REM sleep is a way to fix those problems then it must hold some particular restorative and/or growth function. This increase in REM sleep in premature organisms highly suggests that the brain is attempting to compensate the damaging results of a premature birth. such as learning something from a textbook. During one particular study a panel of fifty subjects were permitted to sleep for only 26 minutes per night over the course of four days.com) . Test subjects were taught a new task that involved procedural memory. Sleep and Memory It has been shown that sleep and memory share a strong relationship. animals with low metabolic rates and higher body size. something that can be used consciously without thinking about it such as driving. It was discovered that the 20 Create PDF files without this message by purchasing novaPDF printer (http://www. Conversely.sleep for long time frames. It is proven that infants with sleep deprivation can have later problems with permanent sleep problems. Prior to the test and afterward subjects took a cognitive test. increased brain tissue death. the longer it spends in REM sleep. It is believed that neonatal (infant) REM sleep is extremely important to the development of the brain. infants spend a majority of their sleeping hours in REM sleep cycles. When the sleep deprived subjects took the test after the four day period their scores showed an average drop of 38% compared to the control group which took the same tests four days apart but were not subjected to any sleep restrictions. the more premature an organism is in its birth. or a task involving declarative memory. Memory has also been shown to be affected by particular cycles within sleep. such as elephants. decreased cognitive function. REM and slow-wave sleep were tested on several groups of people for the purpose of determining how. As stated earlier. They also spend the majority of a day sleeping.novapdf. Across all different species of animals. and behavioral problems. will sleep for much shorter periods of time per day.

The light would turn on for five seconds before the delivery of a five second shock to the electrified side of the box allowing for five seconds in which the rat could take evasive action. The speculation is that the birds can dream of singing which provides of a form of rehearsal. A study involving songbirds found information from songbirds to suggest the mind using sleep to help remember information. The base of the box was constructed of steel mesh that was attached to electric current and a light inside that would turn on to warn of an impending electric shock to one side of the box. The control group of rats was placed in boxes that delivered a shock along the entire floor removing the ability for the rats to escape it. It was found the experiment group (learning group) of rats spent 25% more time in REM sleep than the rats that were in the control group. The experimental group of rats had the option to learn that the light would signal an electric shock and could escape it prior to it occurring. Under that premise it is believed that the mind uses sleep to also assist in clearing memories that are not needed at all or will not be needed in the foreseeable future. From this we gain additional facts to support REM sleep is functional to procedural knowledge. This information strengthens the argument that sleep helps the mind to reorganize new information in a fashion that makes it easier to learn and improve upon. The practice strengthens the nerve patterns which are required for singing which directly translates to the improvement of memory. In his study 22 rats were placed in boxes designed to allow each rat in its own box to move freely from one side to the other. A study carried out by Datta also supports the theory that sleep patterns and memory are connected.groups learning a declarative memory task engage in more slow-wave sleep whereas the groups learning the procedural task engaged in more REM sleep.com) . From this it is derived that the two memory types benefit from those specific sleep patterns. Over the course of three days the rats would be engaged in the experiment thirty times and afterward would receive brain scans for six hours while they slept. their neurons would fire in a nearly identical pattern as when they were actively singing the songs. When sleeping songbirds were presented with sound clips of their own song. Sleep and Anthropology 21 Create PDF files without this message by purchasing novaPDF printer (http://www.novapdf.

Infants do not seem to have the ability from waking during a sleep apnea episode during abnormal patterns of deep sleep. In ancient times it was regular for groups of people. This is referred to as “polyphasic sleep”. The lack of development can result in sleep apnea which in severe cases can be fatal.com) . This is seen as a primary basis to Sudden Infant Death Syndrome (SIDS). The strongest difference is in regard to cultures and the amount of artificial light they have. As a result. Sleeping in Groups The progression from ancient times to the modern day world has seen communal sleep change drastically. When an infant sleeps in physical contact with the mother it is able to hear her heartbeat as it did in the womb. to all sleep together in a single bed. Essentially this would mean that the people within those societies usually sleep multiple times during a 24 period instead of having a single block of time dedicated to sleep. businesses will often stay open later into the day than they would in Western society.As mentioned with human behavior being an aspect of when humans sleep it can be shown through human culture that particular societal groups have different sleep habits. A working example of polyphasic sleep can be seen in many Latin American cultures where the siesta exists. particularly families. It is known that the brains of infants during the first few months of life have lowered control over the automatic breathing mechanism. The siesta is a period of time in which during about two hours in mid afternoon people will sleep.novapdf. Communal sleep has also been found to be much more common outside of the United States. The complete turn around of communal sleep has turned the act in modern days into a very personal and private action. Cultures that lack artificial light tend to have sleep patterns that are fragmented. It was a way in which people could share body warmth when the temperature was cold and a method of protection for the entire group. Businesses will even usually close their doors during this time. Latin American culture recognizes the siesta with the regularity of Western cultures recognizing a lunch break. This appears to prevent the abnormal sleep patters that can result in the inability for a baby to hour 22 Create PDF files without this message by purchasing novaPDF printer (http://www.

Since it does not take a full 24 hour day to achieve food gathering. As a result. Sleep as Protection The idea of sleep as protection arises from early human history. Foraging for food could prove to be a dangerous task when humans were prey to several animals prior to the advent of technology that we use to protect ourselves and animal domestication. 16% of those societies have the infant sleeping with both parents. The more early humans roamed the open land the more they exposed themselves to the risk of being attacked. Many cultures around the world live in structures that have only a single room in which all activities occur.wake from sleep apnea. In another study of 186 cultures it was found that 67% of siblings sleep together either in the same bed or in different beds but in the same room.novapdf. In the same study there were no societies that involved a child less than one year of age sleeping alone. Communal sleep is also common with siblings. Primarily in North America it has been found that family members have separate bedrooms and sleep separately from one another. and mating. it is seen that sleeping may have been a way to protect organisms from otherwise 23 Create PDF files without this message by purchasing novaPDF printer (http://www. It was also noted that during cold temperatures men and women slept together regularly but during warm temperatures had separate sleeping arrangements. Anthropologists have also made notice of sleeping locations in the home.com) . communal sleeping may actually be a method in evolutionary history that helps preserve the life on newborns. consumption. In half of 136 societies studied it was found that half involved the mother and child sleeping together and the father sleeping in a different place.

A good example is when being engaged in a lively conversation you suddenly 24 Create PDF files without this message by purchasing novaPDF printer (http://www. It also fails to explain mammals that are aquatic as they typically sleep while actually moving.being exposed in the open. Microsleeping A relatively new phenomenon has been discovered which has been named ‘microsleep’. The prediction is that the amount of time spent asleep and in NREM sleep should be in proportion to the amount of energy used while awake. Under logical reasoning an animal at the top of the food chain would never need to sleep as it would not require protection from predators.com) .novapdf. In addition. This does not explain why the brain disconnects from the external environment though. this theory is contradictory to why some predators that are at the top of the food chain. It occurs more often in sleep deprived individuals but can occur in normal. The body also tends to sleep more during times of sickness and infection which may be an indication of energy conservation in order for the immune system to fight illness. when humans are their total sleep time decreases at a similar rate that metabolic rate does. In addition. well-rested people as well. There is evidence to suggest that this is true. The other largest problem to the theory exists in prey falling asleep in daylight hours after expending a great amount of energy to escape a predator. such as lions. They can occur without warning and during any time of day or activity. Sleep to Conserve Energy This idea revolves around our knowledge that during sleep the metabolic rate is lowered. sleep so much more than their prey. Sleeping during the day could lead to an animal exposing itself more than it would at night which would be counterproductive to using sleep as a protective mechanism. Such an argument is difficult to make since we are able to waken to loud sounds and specific sounds depending on what they are. Animal species that sleep longer periods of time compared to other species typically have higher metabolic rates as well as body temperature. It is an event in which a person experiences sleep that last for anywhere between milliseconds to one or two seconds.

By employing Lucid Dreaming. The Future of Lucid Dreaming: The future of Lucid Dreaming is extremely bright and promising. Such events may also be related to occasions of microsleep.novapdf. To be actually aware of your dream as you are dreaming and the ability to control your dream is almost gaining the power to create a parallel world. and weakness like never before. especially on a route that we drive on regular occasion. in which time will pass and we suddenly notice we did not realize we had been driving for a few seconds or even minutes. man should be able to overcome these fears and experience total bliss. One such activity in which microsleep may be the easiest to recognize is while driving a car. Microsleep may also be the explanation for particular phenomenon that we have all experienced. There is a good chance that small lapse was actually an episode of microsleep. These events are typically not recognized and not remembered. They are usually the explanation for short term memory lapse or “spacing-out” as well as the increase in reaction time that is noted in sleep deprived individuals. Once developed lucid dreaming technique can be used to wake up and utilize all the creative centers that are lying dormant within one self.and momentarily lose track of the flow of what is being talked about. especially if it is rural. Lucid dreaming in an awesome skill that can be learnt and cultivated and can prove to be extremely beneficial to human kind. Lucid dreaming can help evolve and develop a person by removing all mental and emotional blocks. Lucid Dreaming is going to be huge success all over the world because the problems that ail mankind are universal in nature and by and large majority of the global population suffers from innate fears and phobias.com) . It can empower people by enhancing their energy levels and contribute significantly to understanding ones’ fears. which acts as a huge obstacle in the spiritual evolution of humankind. Lucid dreaming technique will contribute significantly towards de-stressing people who subscribe to lucid 25 Create PDF files without this message by purchasing novaPDF printer (http://www. The ultimate goal is to generate and create a positive energy field around oneself and finally transcend the physical plane and experience the ethereal plane. Most everyone has experienced a time while driving a route. problems. long-distance. and well known to the driver.

Caffeine should be avoided prior to sleep as well for the obvious reason that caffeine tends to help keep people awake. If a person suffering from recurring nightmares develops the skill of Lucid Dreaming he or she will be fully aware of what is transpiring and has the power to face the challenge and overcome the terrifying experience at the unconscious level. Smoking tobacco can also cause sleep problems and should be avoided before bed. Since the metabolism drops during sleep the body does not burn calories as much as it would during waking hours. and experience a sleep that is more beneficial and makes us feel well rested. By understanding sleep cycles and the importance of sleeping the right amount of time during the right time of day the quality of one’s life can increase tremendously.dreaming thereby directly reducing diseases and illnesses. It is always best not to eat immediately before sleeping. Once on this bridge you are free to experience the unconscious by being fully aware of what is happening.com) . Eating meals right before sleep can result in increased weight gain. As time progresses 26 Create PDF files without this message by purchasing novaPDF printer (http://www. Stress being the main contributor for most physical and mental ailments. Sleep Tips: There is a wide variety of things that we can do for ourselves to make it easier to fall asleep. Diet and exercise have some relation to sleep. This helps for those individuals who find it difficult to get to sleep. stay asleep. lucid dreaming will help people overcome stress in the most natural and relaxed form. Exercising also assists the body in feeling naturally tired when bedtime rolls around. Lucid dreaming is a bridge that connects the conscious and unconscious minds.novapdf. The fear will no longer appear larger than life and the ability to face the fear will convert all the blocked negative energy into free positive energy. Since nicotine is a stimulant it is able to affect and disrupt one’s ability to sleep.

Instead it is important to associate bed and lying down with going to sleep.com) . get out of bed for 15 or 20 minutes and engage in an activity to help clear your mind. Doing this regularly can create a connection in the mind that lying down in bed is the time in which to begin such mental activity. Doing this also helps a person to fall asleep easier as it is a set schedule. It will not take long before the body adjusts to this schedule without realizing that it has adapted.novapdf. 27 Create PDF files without this message by purchasing novaPDF printer (http://www.during sleep the body can experience nicotine withdrawal causing the person to wake up in order to smoke more. Try not to lie in bed for a long period of time if your mind is racing and you know you cannot go to sleep. If you know you will not fall asleep when you lie down because of a racing mind. Setting a certain time in which you go to sleep and when you wake up assists the body in maintaining cycles.

Regardless of a relative lack of understanding. Regardless of race. practicing dream lucidity could quite simply be the answer. or beliefs. In more advanced techniques the individual could become lucid and take full control of the dream. Usually the person will return to a normal state of sleep with no recollection of the event.novapdf. 28 Create PDF files without this message by purchasing novaPDF printer (http://www. In addition. sufferers are able to recall the event. In many cases it is not possible to bring the individual to a fully conscious state. If they were simply able to become partially aware that they were in a dream-state the fear could be eliminated just in knowing the experience was a dream.com) . The anxiety can be so intense that sufferers can become harmful to themselves or others. heritage. the cross-section of sufferers is huge since PTSD can arise from any psychological trauma. As a treatment.Lucid Dreaming as a Treatment While our true understanding of dreams and their purpose has not been fully explained. Post-Traumatic Stress Disorder (PTSD) PTSD is a disorder in which a person exposed to a major traumatic experience has extreme anxiety. all humans have dreams. we have come a long way in researching dreams. We do understand that dreams are a vital and necessary thing for humans to do. their importance. and potential benefit. Treatment of PTSD can be difficult because the numerous external stimuli that can set off an anxiety attack. gender. religion. A person would not even need to achieve full mastery of lucidity. Night Terrors (pavor nocturnes) / Unclassified Recurring Nightmares Experiencing night terrors is a sleep disorder that is most commonly defined by an individual displaying extreme terror when previously in a sleeping state. changing it to pleasant from terrifying. we do know that there are benefits to dreaming and those benefits can open new doors to therapies and treatments for a variety of disorders. In extreme cases.

They can also fully control the environment around them. the intent is to eliminate the anxiety response by exposure to the stimuli. By gradually placing the sufferer closer and closer to the vehicle.One direction in treating PTSD is to expose sufferers to the stimuli that cause their anxiety. Dream control would allow a control over the anxiety and fear that creates the phobia itself.com) . to become lucid in nearly any dream and then take full control over it. no matter how slowly they are introduced. then into the driver’s seat. a phobia of social places could be overcome by gradually adding people to a dream. an individual who experiences PTSD from being involved in a car accident may experience so much anxiety that they are no longer able to drive a car. 29 Create PDF files without this message by purchasing novaPDF printer (http://www. for the most part. For example. more gradual steps toward treatment. they can begin to slowly expose themselves to the stimuli in a fully controlled manner that is tailored individually to each patient. Phobias Quite simply a treatment for phobia would be almost identical to the above-mentioned PTSD treatment. the treatment process can be brought into the real world. When a person achieves perfection of a lucid dreaming technique they are able. A patient having a fear of flying could begin to slowly get accustomed to flying in a dream. By gradually exposing themselves to the stimulus in a reality in which they have full control. Lucid dreaming could become an effective method for treating the most extreme cases of PTSD by providing a patient with smaller. A sufferer can feel safety in the fact that they are only in a dream and that they can terminate the dream at anytime.novapdf. This has proven extremely difficult to do as sufferers tend to experience such an extreme anxiety that they are unable to continue through the exposure steps. If a sufferer can achieve mastery of dream lucidity. and so forth. then begin driving short distances. a fear of heights could be conquered by dreaming of gradually climbing an outdoor staircase. That is where lucid dreaming comes into play… The idea for the treatment of PTSD remains the same however the exposure of the anxietycausing stimuli can be introduced to the sufferer in a lucid dream.

in order to create a reality that can far surpass anything technology can give us. it also allows an individual to completely separate themselves from the triggers that are causing them depression. it makes much more sense to harness the computer that nature has given us. Tomorrow’s Virtual Reality of Today Perfecting the science of dream lucidity is something that is more promising than creating virtual reality that can compare with the experience.novapdf.Depression Quite often individuals experiencing depression experience it most to all of the time. Not only could dream lucidity be a happy experience. the brain. In several cases the person simply needs to experience feelings of happiness with a certain regularity to be brought out of a depressive state. Virtual reality has been considered a treatment for all of the above disorders. dream lucidity has been recognized as therapeutic for thousands of years. For entertainment or as a treatment for a variety of disorders. 30 Create PDF files without this message by purchasing novaPDF printer (http://www.com) . Humans are attempting to harness computers that we create to fabricate an alternate reality. It will surely maintain value in thousands of years to come. The human mind far exceeds the computational power of any super computer in existence today.

31 Create PDF files without this message by purchasing novaPDF printer (http://www.novapdf.com) .

you are training your mind to become alert at a given time and once 32 . you should develop an ideal sleep schedule and adhere to it for 1-2 weeks. Unlike more advanced techniques. Once body is on a schedule lucid dream should occur on a regular basis. This is what causes a lucid dream. If you tend to go to bed and/or wake up at varying times on a consistent basis.Cycle-Adjustment Technique (CAT) Difficulty: Easy Prerequisites: Reality Checks You will need: • To be on a regular sleeping schedule What is CAT? The cycle adjustment technique (CAT) triggers lucid dreams during your morning REM Cycles by adjusting your sleeping schedule. It does not need to be a regimen. Once the body and mind are accustomed to an altered schedule. you must be on a “regular” sleeping schedule. the CAT is based on a schedule and can consistently generate several lucid dreams each week. Use an alarm clock to wake up 90 minutes earlier than usual. even when the body is asleep. The effect of this technique is that the mind becomes trained to wake up at a given time. but you should be going to sleep and waking up at the same time each day (consistently within 15-30 minutes). Repeat this for one week to reset your internal clock. After growing accustomed to your sleeping schedule. Preparation Before you begin. it is time to begin the technique adjustments. the dreamer reverts back to a normal schedule. CATs do not require the dreamer to develop memory cues or practice visualization. Unlike most other techniques. By waking up 90 minutes early. The Technique: 1. (Note: This altered week is a time of preparation in which you will not have lucid dreams.

Day 2-7 33 . etc). but it will yield results later. As long as you practice this technique. reality checks are critical to increasing your chances of achieving lucidity. This alternating sleep schedule (after the week of training) is what makes CAT work. you must continue to perform reality checks multiple times a day. Reality Checks are explained in other technique sections and in the General FAQ.) The only difficult feature of the CAT technique is maintaining the discipline to wake up early (and remain awake) during the first week. Once you have successfully completed the first week of waking up early. as long as you follow the schedule and discipline yourself to rise early during the first week. early. especially for beginners. Day-by-Day Schedule for CAT Technique Day # Day 1 Activities a) Once you have been on a regular sleeping schedule for a week or more and have grown accustomed to the routine. b) Select a Reality Check to practice.you revert to the “normal” schedule. Continue to go to bed at the usual time but set your alarm to wake you up 90 minutes before your normal waking time. or make it more difficult to easily turn them off. Achieve Lucidity After seven days of waking up early. you will have the opportunity to lucid dream. b) You may want to set extra alarm clocks. However. Successfully performing a reality check is the most consistent way to enter a lucid dream. 2. begin alternating your wake-up times from normal to early to normal to early. normal. a) For the next week. you are ready to begin setting your altered schedule. early. simply maintain your new altered schedule that you set on Day 1 (90 minutes before your “normal” sleeping schedule). lucid dreaming will be consistent and easy. Your morning self will hate you for it. This is not the best technique during a busy season at work. Resist the temptation to just turn the alarm off and continue sleeping. Day 8-? a) Begin alternating between your original “normal” wake up time and your altered wake up time (ex: normal. and so on each day. As with other techniques. as you may need all the sleep you can get. your mind will become alert even when your body remains asleep. Please see the section on reality checks for more information.

During the first week. A short nap during the day is OK as long as it is less than 30 minutes. if you simply can’t go back to sleep. but are not. You may experience a vivid dream in which you believe you are actually awake. If this happens to you. What time should I go to bed? There is no right or wrong time to go to bed. you can expect to have lucid dreams for as long as you maintain your normal and early waking hours. When you wake up early. 2. feel free to give into that impulse to roll over and “rest your eyes. Anything more than a short nap can prevent this technique from working. your internal clock. What if I don’t have a normal schedule? The cycle-adjustment technique requires a normal cycle to adjust. Again. During the second week.” Sleep should not be long in coming and. The CAT tinkers with that schedule and uses the interruption to perform lucid dreams. If you do not have a consistent schedule. 34 . After that. 4. you should select your preferred sleep schedule and maintain it closely. you should wake up 90 minutes early. It takes about one week to change. Please see the False Awakenings section of the General FAQ for more information about this phenomenon. as this practice will improve your ability to have lucid dreams.CAT Troubleshooting and FAQ 1. it is useful to perform reality checks whenever you wake up early. get up and go about your day as usual. Can I go back to sleep after I wake up early? You can do whatever you want EXCEPT go back to bed. Your internal clock is already programmed to sleep and wake at certain times. or set. you must stay awake for the remainder of the day (as if you woke at your normal time). make sure to perform frequent reality checks during the 90 minutes of “normal sleep time” as that habit will greatly improve your chances of lucid dreaming. What if I wake up early on a “normal” day? It is not unusual to wake up early on the wrong day. your preparation time will jump from one week to two. 3. The key is to follow your normal schedule with one change – waking up 90 minutes earlier than you usually do.

35 . If you choose to use this technique for several months.5. you may take a 30-minute (or less) nap in the afternoon. Can I sleep in? Sleeping in or taking extended naps may interfere with this technique. How long should I practice the CAT? Provided the CAT is generating lucid dreams. it is recommended that you repeat the initial week of early rising every 2-3 months in order to refresh and reinforce the CAT. but try your best to avoid any sleep until the prescribed time. 6. If you desperately need sleep. you may practice this technique for as long as you enjoy the results.

Dreams only take place during a small 15-20 minute window (known as REM. When this cycle is interrupted by an early awakening. it creates an opportunity to fall into a dream upon returning to sleep. which is superb when you consider that the test subjects are inexperienced dreamers. In fact. In lab tests. you must wake during this portion of your sleep cycle. rapid eye movement) during your 90 minute sleeping cycles. In order to slip back into a dream after waking. there have been several reports of multiple lucid dreams in a given night using the WBTB. One of the keys to the success of this technique lies in the REM cycle growing longer as the night progresses. creating a powerful physicalpsychological incentive to lucid dream.Wake-Back-To-Bed (WBTB) Difficulty: Easy Prerequisites: Mantras. Success is limited only by the amount of practice you put in and is great for beginners. Reality Checks You will need: • • An alarm clock To wake up early What is WBTB? The wake-back-to-bed (WBTB) is an offshoot of the cycle adjustment technique (CAT) and can utilize the mnemonically induced lucid dreaming technique (MILD) for greater effectiveness. This technique produces immediate results and can be used any day of the week. You can consciously take advantage of this by using reality checks to become lucid virtually immediately upon falling to sleep. The WBTB technique combines the best features of the CAT and MILD techniques by effectively fusing cycle adjustments with mnemonic induction. 36 . this technique has produced a 60% success rate.

so don’t fight this transition. Maintain Lucidity As sleep overtakes your body and mind. this is one of the most consistent techniques for beginning dreamers. Preparation Set an alarm clock to wake you up about five hours after falling asleep. but if you have to get up rather early anyway. this may not be the best technique to use during a work day. As such. or have a chance to take a midday nap. you may want to avoid attempting the technique that day. you must remain awake for AT LEAST 20 minutes (60-90 minutes is better). 3. Be sure that the alarm is sufficiently loud to wake you from sleep (you will be more tired than usual after all). this should be easy for both body and mind. a. Choose days that you will be able to wake up early without hindering your normal work or school schedule. the only sticking point of the WBTB technique is waking up early.The Technique: 1. then practice Meditation or the MILD technique. 4. However. but avoid your bed and couch. You may read or work on Intention Setting or Mantras. Your body will be able to fall back asleep much faster than your mind. Remaining awake during this stage is the most difficult portion of the technique. maintain your intention to lucid dream and your self-awareness. Step-by-Step Chart for the WBTB Technique Step Step 1 Activities a. The WBTB Technique does not require you to stay awake for a long amount of time. If your mind is too awake to fall asleep. Step 2 37 . just enough to intend to Lucid Dream. Stay Awake Once you wake up. Allow yourself to fall back into sleep. The night before you plan to attempt a WBTB. You do not need to have complete awareness of your mind. Plan your WBTB attempts for the next several weeks. go back to bed. set your alarm clock for an hour or two before your normal wake up time. if you do not need sleep. simply maintain your awareness and let your body and brain get back to sleeping. Go Back to Sleep After you have been awake for AT LEAST 20 minutes. 2. Like the CAT.

you may want to leave yourself a note next to your alarm clock reminding you to attempt a WBTB (avoid drinking coffee or using other substances/supplements to help you stay awake. WBTB Troubleshooting and FAQ What should I do if I can’t fall back asleep? If you have trouble falling back asleep after waking up to the alarm clock. If you are unable to complete the technique. so give it your best. go as low as 5 or 10 minutes if necessary. Supplements like Melatonin may help you fall asleep naturally. You will only get one “good” shot at having a WBTB lucid dream for each day you attempt it. If you are often groggy or incoherent in the morning.b. Why can’t I maintain lucidity/control of my dreams? If you often lose control of your dreaming with the WBTB method. Once you wake to your early alarm. as this will tamper with your ability to lucid dream). 38 . See the Dream Stabilization section of the General FAQ for more information. Spend days or weeks setting your intention and practicing meditation to prepare for your next WBTB attempt. simply reset your alarm and finish sleeping (you will have plenty of future opportunities to try this technique). Try decreasing the amount of time between waking and performing the technique. you may need to practice Meditation or MILD. c. follow the steps listed in the Technique section above. you may have stayed awake too long.

Dream-Initiated Lucid Dream (DILD) Difficulty: Easy Prerequisites: Dream Recall. However there are techniques and tricks that can improve your chances of experiencing a DILD. In order to do this. To meet with success using this technique. The DILD technique is highly unpredictable when compared to other techniques. Reality Checks (Optional: Mantras) You will need: • A Dream Journal What is a DILD? A dream initiated lucid dream (DILD) is entered from a normal dream (this occurs when the dreamer becomes lucid mid-dream). The principle characteristic of a DILD is becoming lucid during the dream. 1. Dream Recall and Journal Keeping a Dream Journal to enhance your dream recall is useful for a variety of techniques. so there is no specific timeline related to this type of lucid dream. In addition to enhancing your dream recall. The DILD technique is all natural (it does not require sleep adjustments or external devices) and allows lucid dreams to arise spontaneously out of the dream’s content. but is especially helpful for the DILD Technique. but the benefit is that it does not require the dreamer to wake up during the night. the dreamer must be able to identify dream signs and perform reality checks. dream journaling also helps you identify common patterns within your dreams and enables you to select the 39 . it is important to be familiar with dream journaling and recall as well as understanding to perform reality checks and practicing them regularly. The Technique: A DILD is random. This is the most common form of lucid dream. many people report having experiencing lucid dreams using this method before they were even aware of lucid dreaming.

do whichever you prefer) before you sleep each night. object. it might depend on which dream sign you choose to work with. repeat it out loud or in your mind (it doesn’t matter. Mantras Another useful trick is repeating a Mantra before falling asleep. pause and observe your surroundings. A dream journal can help you discover your dream signs. which is proven to increase the likelihood of experiencing a lucid dream. Performing a reality check during a dream will initiate a DILD. or action that often appears or occurs in your dreams. The benefit of repeating a mantra is adding a clear goal to the conscious and subconscious mind before sleep. Your reality check is up to you. 3. By practicing your reality check every time you experience or see your chosen dream sign. Ask yourself “Am I dreaming?” and do your best to investigate whether you are in a dream or reality.most effective reality checks for your unique dreams. Please see the Dream Recall section of the General FAQ to learn more about dream journaling. Example: Every time you pass through a doorway. Select a Reality Check To achieve lucidity in a DILD. 40 . you are more likely to perform it while dreaming. Common mantras include: • • • I will know when I'm dreaming I will lucid dream I will do a reality check Once you select your mantra. A dream sign is any event. you must be able to identify a dream sign (to become aware of dreaming) then perform a Reality Check. A reality check can be any set thought-process or action that you practice every time you find your dream sign in waking life. 2. This works much like meditation in that it focuses your mind.

no matter how little of it you initially recall. 41 . why is there a technique involved? The actual DILD is random. Try to remember and record every dream you can. By recognizing your individual dreaming patterns and content. You will be surprised at how much your recall improves after only a week or two of keeping the journal. you can structure reality checks that take advantage of these situations and enable you to become lucid much easier.DILD Troubleshooting and FAQ Why does dream recall (or keeping a dream journal) matter? Consistently recording your dreams in a dream journal improves your subconscious mind’s ability to remember dreams. The dream journal is simply a tool to hone your dream awareness. Occasionally (once or twice a week). Please see the section on Reality Checks for more information. read your dream journal entries and look for common themes or entities. but the chances of achieving one can be greatly increased by using this technique. If a DILD is random.

This is covered in greater detail in the WBTB technique section. try the MILD technique alongside the WBTB Technique. is simple and does not require hard work or sleep loss to perform successfully. Dr. To increase your overall chance of succeeding. The MILD technique is great for beginners because it develops the essential habits and skills necessary for more advanced techniques. Reality Checks. The MILD method can be as simple as repeating a mantra before going to sleep (to set your intention to lucid dream) and developing habits to help you identify a dream state and achieve lucidity within it. Many lucid dreaming techniques require time. Intention Setting You will need: • A Dream Journal What is MILD? A mnemonically induced lucid dream (MILD) is a simple technique that utilizes the power of human intention. 42 . special skills or sacrificed sleep. actually designed the MILD technique in response to the proven success of human intention. by contrast. The intention of the human mind may be the difference between the success or failure or a lucid dreaming attempt.Mnemonically Induced Lucid Dream (MILD) Difficulty: Intermediate Prerequisites: Dream Recall. one of the pioneers of lucid dreaming in the scientific world. The MILD technique. “Intention” may sound vague and unscientific. Stephen LaBerge. Mantras. but it has proven to be a critical element in dozens of studies performed in strict lab environments.

The Technique: 1. This firm intention paves the way for you to achieve awareness within a dream. repeat a Mantra to set your intention to lucid dream. This creates a powerful incentive to become lucid within a dream. It is also a great way to learn the fundamental skills that are required for other lucid dreaming techniques – so don’t skimp on your practice! As with other techniques. which helps you select the most effective reality checks and enabling you to become lucid when you recognize a familiar dream situation. Before Bed Before going to bed. Performing reality checks on a regular basis helps dreamers become aware within their dream by testing their environment for clues regarding the nature of reality.” or something similar. If you are unfamiliar with either of these essential practices. but it is relatively easy and consistently yields results. but do not be deterred by this. The WBTB technique is a recommended addition to MILD. practicing reality checks and improving your dream recall. please see the sections on Dream Recall and Reality Checks. Achieve Lucidity The MILD technique requires more preparation than many other techniques. Dream recall allows you to identify common situations and activities you engage in during your dreams. Reality Checks are critical to increasing your chances of achieving lucidity. you should be familiar with Dream Recall. The MILD technique is less predictable than other techniques. Prepare In order to maximize the effectiveness of the MILD technique. The MILD technique is designed to saturate your waking and subconscious mind with the desire to lucid dream. “I will have a lucid dream tonight. 3. By consistently setting your intentions. you will begin to have lucid dreams on a regular basis. Say to yourself. as it adds a physical incentive to lucid dream on top of the psychological incentive created using the MILD technique. Focus your mind on the desired result and fall asleep with that goal in mind. 2. 43 .

declaring your intentions and desire. Feel free to personalize your mantra. Convenience is best because even a few moments delay can drastically reduce your recall. but you can get some good ideas from the General FAQ if you can’t think of one. record any memory of your recent dreams as best you can. Your reality check should be something simple that you do during normal day-to-day activities. a. You can enhance your intention setting by imagining yourself having a lucid dream. b. so when you dream. The key to succeeding with this technique is devotion and patience. Example: Every time you walk through a door. The Reality Check and Trigger are completely arbitrary (up to you). This will train your mind to recall dreams. pause and ask yourself “Am I dreaming?” c. e. Repeat your selected Mantra a few times throughout the day. It is critical to perform a reality check every single time the trigger happens. you will be trained to perform the reality check on cue. c. Each day you should do the following: b. Choose a Mantra for your MILD preparations (see Mantras). A simple pad of notepaper and a pencil will suffice. Immediately upon waking from sleep. d. Be sure to place this within arm’s reach of your bed. you will be surprised by how much your recall improves after a few days of keeping a journal. simply focus your mind on the act of lucid dreaming. Before sleep each night. MILD does not have a set schedule for achieving a Lucid Dream. Choose at least one Reality Check to practice on a regular basis throughout the day (see Reality Checks). but don’t make it too cumbersome or lengthy. Throughout the day. Step 2 44 . Short and sweet is the trick.Step-by-Step Chart for the MILD Technique Step Step 1 Activities a. practice your reality checks EVERY time you experience the selected trigger (ex: walking through a door). Your intentions gain power and intensity as you weave more sensations into the imagined experience. Your MILD mantra should be similar to a “thesis” statement. repeat your mantra at least several dozen times. (Example: “I will have a lucid dream”). Prepare a Dream Journal for yourself. know that you will succeed if you truly try and be confident in the technique. As often as you can.

Should I say or think my mantra? It makes little difference whether you repeat the mantra verbally or mentally. etc. Essentially. 3. How does prospective memory apply to the MILD technique? When performing a MILD.MILD Troubleshooting and FAQ 1. it is the ability to “remember” something that happened within your mind – such as planning for a future event. When is the best time to perform a MILD? Immediately before bed is a proven practice. if you are going to the swimming pool. 6. 4. but to boost your results. What is prospective memory? Prospective memory is the mental function responsible for planning ahead. 5. you would use your mind to zoom into the future and visualize the items you will need: towel. For example. The key is that you repeat it for as long as possible so that it is the last thing you think about before falling asleep. for example) 45 . the dreamer plans ahead into the night and imagines themselves becoming lucid within a dream. When you begin to get ready to go to the swimming pool. consider combining the MILD technique with the WBTB technique (you can learn more about this in the WBTB technique – add link). because at that point in time the dreamer will “remember” the need to become lucid and wake themselves up. Prospective memory comes into play during the dream. How do I develop prospective memory? Prospective memory can be improved with practice: • Think about something you will do in the future (at least 10 minutes from now). you can remember the items you will need. This could be anything – but let us say you choose writing an email • Decide to attach another thought to this action (calling a friend. bathing suit.

it is possible to greatly improve prospective memory and. Eventually. the ability to achieve lucidity while performing the MILD technique.• • Try not to think about the action or the attached thought When you eventually get around to doing the action (emailing). by extension. you will remember the attached thought (calling a friend) By doing this frequently throughout the day. you will achieve your first lucid dream and find that it is much easier the next time you try. Lucid dreaming takes a while to learn. What should I do if I have attempted the MILD technique several times without success? This is common. even when using easy techniques. steady gains over time – working to consistently improve the different skills required for success. Treat it like any other skill and aim for small. 46 . 7.

the SILD technique provides a convenient way to have lucid dreams. All individuals are different and some have more sexually charged dreams than others. You must practice your reality check when engaged in sexual activity or fantasy based on which type of dreams you have. Performing a successful reality check is necessary for succeeding with this technique. then this technique is probably not going to work for you. The Technique: 1.Sexual Induced Lucid Dream (SILD) Difficulty: Intermediate Prerequisites: Reality Checks (Optional: Meditation. If you tend to have sexual dreams on a regular basis. Select a Reality Check The reality check involved with the SILD has unique parameters. Select a reality check that you can practice during intercourse without causing any problems (jumping up and down probably won’t work). Relaxation and Intention Setting) You will need: • To regularly have sexually-themed/charged dreams What is a SILD? A Sexually Induced Lucid Dream is one which uses sexual content within dreams to become lucid. view others involved in sexual activity or feel aroused (regardless of what you see). distinct from reality checks used in other techniques. If you rarely (or never) have this type of dream. A simple reality check for this technique is pausing for 47 . The term “sexual” does not have to relate to involvement in sexual acts but can also include dreams in which you: have a strong attraction to another person. This technique is designed primarily for those who often have sexually charged dreams.

there is nothing you can actively do to increase the chances of a SILD. including those in dreams. SILD Troubleshooting and FAQ How often should I practice my selected reality check? To be successful with this technique. the better your chances of becoming lucid in the event of a sexually charged dream. Meditation and Intention Setting may help. try to lay as comfortable as possible. there are more chances to practice reality checks aside from actual intercourse. The goal is to train your mind to perform a reality check in any erotic situation. but do not often have sexual-themed dreams. what should I do? 48 . Practice your reality check when you: • • • • Are engaged in sexual activity Are thinking about sex Experience intense attraction to another person Are aroused (regardless of the reason) 2. Once you slip into slumber. I am trying to make this technique work. you will need to practice your reality check EVERY time you engage in one of the aforementioned sexual situations. The more reality checks you have performed during your waking life.a moment and asking yourself “Am I dreaming?” followed by a few seconds of awareness to determine if you are dreaming or not. so don’t limit yourself to only those situations. It may take a few weeks to associate reality checks with sexually charged dreams. Prepare and Relax Relax before you sleep. Remember. so be patient and keep working on it. Continue to perform reality checks for as long as you practice this technique. but are not required to succeed with this technique.

If you do not have sexually charged dreams. It is no fault of your own. simply a matter of your dream’s content and desire.This technique is one of the few that are simply impossible to achieve without the proper impetus. 49 . you will not succeed with this technique.

There are many commercial devices designed to aid dreamers in their quest for lucidity. Because the EILD does not actually wake you up. they can become lucid and continue their dream consciously. Even in sleep. also known as the “electrically initiated” or “technology assisted” lucid dream. is a lucid dream initiated by an external lucid dreaming device.Externally Initiated Lucid Dream (EILD) Difficulty: Intermediate Prerequisites: Knowledge of REM Cycle. such as an alarm clock or dream mask. This technique does not require rigorous discipline. simple wrist watches. Other commonly used devices include alarm clocks. the human body retains some awareness of its surroundings. vibrating device (ex: cell phone) or a Dream Mask What is EILD? The externally initiated lucid dream (EILD). and cell phones. One of the most accomplished of these devices is the dream mask. which allows sounds from the outside world to penetrate deep sleep and dreams. Intention Setting You will need: • A sound emitting device (ex: alarm clock). When the dreamer hears this signal within their dream. 50 . The EILD technique capitalizes on this lingering awareness by using an external device. to produce a signal at a set time (targeting the specific individual’s REM cycle). Dream masks are elaborate devices that record eye-movement to detect REM stages and automatically use light or sound to signal the dreamer’s mind. EILDs are a great introduction to the mental aspect of lucid dreaming. but it does require the dreamer to condition their responses to a preselected sound. it is an excellent technique to use during week days and leaves you rested and energetic. An easy way to develop precise awareness is to use an alarm that only rings for a couple of seconds.

Lie down. timer. and imagine that you are sleeping. As you listen to your chosen sound (or view the light through your eyelids if you are using a dream mask) tell yourself “I will become aware of my dream when I hear/see this trigger. This requires foreknowledge of when your REM cycles occur. As always. using Reality Checks can help you identify the lucid dream and gain stability. pretend you are asleep). Achieve Lucidity When the stimulus is triggered during your REM cycle. or some other piece of equipment that automatically detects REM. say to yourself. Preparation The first step in the EILD technique is familiarizing yourself with your auditory or visual trigger. Trigger your selected signal. b. 2. Choose a device with a novel stimulus to improve your chances of success. Spend a day or more practicing Intention Setting and familiarize yourself with your trigger. your confidence and rate of success will improve. and each time you perform this technique successfully. your brain will automatically associate it with dream awareness (assuming you have used intention setting to pre-condition your response). etc. dream mask. The best time to attempt a lucid dream is at the beginning of your REM Cycle. If you have any other type of equipment. no additional preparation beyond familiarizing yourself with the trigger is necessary. Select a device to use as your sound trigger (alarm clock. Simulate a sleeping state (relax your body and mind. As you view or listen to your trigger.The Technique: 1. Please see the General FAQ for more information on the REM Cycle. relax your body.” 51 . Step-by-Step Chart for the EILD Technique Step Step 1 Activities a. “I know I am dreaming when I hear [your selected sound]. you need to understand your sleep cycles so you can set your device to signal at the beginning of your REM stage.” Intention setting will help you associate this sound with becoming lucid or aware.) A signal that you are familiar with (your standard alarm clock for example) is not a good choice for an EILD because you are already conditioned to respond in a certain way. If you have a dream mask. Use Intention Setting to associate your selected trigger with the physical and mental response you hope to have.

can be used for an EILD. can be a great way to trigger your mind without disrupting the physical aspect of your sleep. or one that vibrates. Practice the EILD Technique. so you can set your schedule depending on personal preference and convenience. a vibrating watch worn on the wrist or ankle is a great way to trigger your mind into awareness.Step 2 a. One of the preferred devices is the vibrating watch. Continue to set your intentions and familiarize yourself with your trigger. what should I do? 52 . Dream masks are designed specifically for EILDs. Target the beginning of an REM cycle. How do I know when my REM Cycle occurs? The best time to attempt a lucid dream is at the beginning of an REM cycle. Because the sense of touch remains relatively sensitive during sleep. as Dream Recall is an important way to enhance your ability to lucid dream. but are not necessary to succeed. Using a novel sound. even a spoken command. Because these cycles depend on your personal sleep schedule. Use your successful attempts to reinforce your confidence in the effectiveness of this technique. b. Any device that emits sound or light. but remember that the key to success is patience and practice. Keep practicing until you are able to successfully perform an EILD whenever you want. You can take a break if you need to. Another favorite dreaming device is an iPod alarm or other audio files. and due to the novel nature of this stimulus. it is important to review the REM Cycle section in the General FAQ to understand how and when to set your trigger. This technique can be practiced as often as you wish. Make sure to record your dreams when you wake. Step 3 EILD Troubleshooting and FAQ What type of signaling device should I use? Dreamers who practice EILDs utilize all sorts of devices to initiate their lucid dream. My mind does not respond to the trigger no matter how much I practice. (Repeat Step 1: Activity 2) a.

new physical location for a vibrating device. new sound. try. Please see the False Awakening section in General FAQ for more information about this phenomenon and how it relates to lucid dreaming.If you don’t first succeed. it may be time to try an alternative trigger (whether a new device. try again. 53 . I had a dream that I woke up. or a new light pattern). However. if you have gone several nights without a successful response. what is going on? False awakenings are common for experienced lucid dreamers. but I was still in the dream and did not actually wake up until later.

) 2. you will need to exhaust yourself. it is not so much an actual movement as it is a very slight pressure – 54 . (Note: If you practice a FILD after waking in the middle of the night. ignore this step. Begin to move two fingers (typically the index and middle fingers) up and down in an alternating motion. Exhaust Yourself (For First Sleep of the Night) If you plan to practice a FILD when you first lay down to sleep for the night. The motion must be slow and subtle. Focusing on the minimal movement of the fingers allows your mind to stay conscious enough to achieve lucidity. The Technique: 1. You can attempt the FILD Technique multiple times in one night—before falling asleep the first time and after you wake during the night. allow your body to drift towards sleep. Move Your Fingers Once you lie down and relax.Finger Induced Lucid Dream (FILD) Difficulty: Advanced Prerequisites: Reality Checks (Optional): Knowledge of REM Cycle You will need: • Nothing Required What is FILD? A finger induced lucid dream (FILD) allows the practitioner to enter a lucid dream by slightly moving their fingers as they fall asleep. but it is also effective if you wake up in the middle of the night and are falling back asleep (see WBTB Technique). The FILD Technique does not require a long amount of time or practice to attempt since it is done literally minutes before falling asleep. This technique generally requires that you be extremely tired when you attempt to perform it. You can do this by staying up longer than normal (or not sleeping for a night) or participating in physically and/or mentally demanding activities until you are tired.

55 . Alternate the pressure you exert on each finger. the rest of your hand should be completely relaxed and comfortable. but it is recommended to use the pointer and index finger because they are the most coordinated and require the least movement to operate. It is not necessary to change the resting position of the hand as you want to keep the movement as minimal as possible. you will drift into sleep and lose your chance to achieve lucidity). about 4-6 hours after falling asleep. You may use whatever fingers you want for this technique. but not more than that. even if you are sure you are not sleeping – this technique is known to produce “False Awakenings” and may trick you into believing you are awake when you are really not (if this happens. While it is possible to perform this method prior to falling asleep for the first time of the night. Let yourself wake naturally from a dream (visit the DEILD Technique for more information) 2. This pressure should be just enough to require conscious effort.actually wiggling your fingers will spoil your attempt. but your hands/fingers should not be noticeably moving. Reality Check Conduct a reality check. it seems to have higher success rates when you have woken within an REM cycle. 3. Your finger’s movement should not affect any parts of your hand or wrist. Keep your hand in a relaxed position while doing this. This pressure creates the illusion of movement. consistently exert slight amounts of pressure through your fingers and perform regular reality checks. If you properly maintain a small thread of consciousness. Set an alarm to wake you up after about 5 hours of sleep (read the WBTB Technique and the section on the REM Cycle for more information) FILD Troubleshooting and FAQ What exactly do you mean by finger “movement”? How much is enough? Movement may be the wrong word—a “slight pressure” describes it better. This can be done in one of two ways: 1. you will eventually have a lucid dream. Continue with the finger movements and reality checks until you fall asleep. Aside from the fingers you choose to move.

If neither of these options is available (due to physical inability or scheduling issues) you can try the technique without maximum exhaustion.How tired should I be before trying this technique? How should I prepare myself to be exhausted? Physical exhaustion is not required to do a FILD. Tire yourself physically by exercise (an hour or more before bed) or by staying up very late. Do not engage in any activity that could cause injury to yourself or limit your ability to function the following day. you should not push your body past its limits. 56 . While it is better to be as tired as possible. but it will definitely help you.

The DEILD Technique fails when the dreamer wakes after completing an REM cycle because it is impossible to enter a dream state without REM. A great feature of the DEILD is that it can be performed in virtually any situation that involves sleep. you trick your body into believing it is still asleep. The Technique: 1. To make progress with the DEILD Technique. Wake-up Awareness Most people wake up after every dream. avoiding the difficulties of consciously guiding your body and mind to sleep. but with a little practice and perseverance. 57 . you will be able to distinguish between the dream-state and momentary spurts of consciousness. This allows you to slip back into the dream state immediately.Dream Exit Initiated Lucid Dream (DEILD) Difficulty: Advanced Prerequisites: Dream Recall (Optional: Intention Setting) You will need: • Nothing Required What is DEILD? The dream exit initiated lucid dream (DEILD). It is as easy as recognizing and becoming aware of the momentary “breaks” between dreams (a brief period of consciousness) and using those breaks to enter directly into a lucid dream. also known as “dream chaining. By remaining still after waking from a dream. As you improve your awareness and Dream Recall. Developing this awareness can take time. although they do not remember it. you must develop your mental awareness to recognize these momentary conscious “breaks” between dreams. There are no cycle adjustments or sleep inductions to worry about. it can be done.” can provide multiple lucid dreams each night and when performed properly virtually guarantees success.

The easiest way to hone your dream recall is by remembering as much detail and depth (of your dreams) as possible. This should take less than a minute (between the time you begin visualizing your recent dream and your re-entry). in which you visualize the dream you were just in. If you are able to remain motionless. 2. but with some practice you will be able to maintain the thread of consciousness necessary to direct the content of your dreams. Re-enter the Dream When you are able to recognize the momentary consciousness immediately following a dream. If you do not know how to recognize the moments of consciousness during the brief moments of wakefulness between your dreams. Recall the previous dream vividly and in first-person – imagine yourself within the dream and already interacting with the characters and environment. There are two ways to slip back into a dream: 1. Such precision will often help you identify the breaks in your dreams. it is critical that you do not move. sounds and as many sensory features of the dream as possible. Dream Creation: This technique is more difficult because you must create a new dream rather than simply remembering your previous one. It is easy to lose control at this point and slip back into the role of observer. 58 . This option takes enough mental energy and creativity and is often enough stimulation to wake you up. you may need to devote a week or more to training your awareness and dream recall.2. It is important to add the sensations. Even small movements can wake your body and cripple your chances of having a lucid dream until your next REM cycle. The only time this will not happen is when you wake up at the end of an REM cycle. Dream Re-entry: This is the easier of the two methods. b. at which point you will enter a deep sleep (dreams require an REM state and will not occur during other states of sleep). your body will continue to sleep and your mind will slip into a lucid dream. Step-by-Step Chart for the DEILD Technique Step # Step 1 Activities a. Don’t worry if you fail at first: this technique is learnable and can be performed consistently with some practice.

becoming either fully or partially consciousness – such an experience is often a foggy recollection in which one wonders whether they were truly dreaming or awake. wait for another opportunity to present itself. Simply continue to set your intentions on developing your awareness and improve the level of detail with which you recall your dreams. how rested or tired they are during the attempt. and whether they are a light or deep sleeper. If you are unsuccessful or cannot go back to sleep. health. A Reminder The primary feature of this technique is recognizing the moments of consciousness during the brief waking period that follows each dream you have. Remember to infuse your mind with positive emotional responses upon successfully recognizing the conscious breaks in order to increase the effectiveness of your intention setting. but remember that failure is the first step toward success. including a person’s sleeping habits or schedule. The length of this technique relies entirely on you practice – so be diligent. After you record your dreams in a journal. b. It is possible that you have already experienced this phenomenon. Don’t be frustrated. Step 3 a. you will realize you are performing a DEILD naturally. Eventually. practice your dream recall regularly. To increase your chances of becoming conscious during these breaks in dreams. the consciousness during those breaks. intend to remember every detail of your REM cycle – the dreams you had and the gaps of consciousness inbetween. 59 . b. Intention Setting is a great way to reduce the time it takes to develop the awareness of consciousness during dream breaks. The DEILD Technique is less about consciously attempting to lucid dream and more about gradually increasing your dream recall and awareness of your dreams. Rather than setting your intentions on achieving a lucid dream. eventually. replay them in your imagination and alter those memories by imagining yourself waking up briefly in-between dreams. after which you will be able to start consciously choosing the nights to perform this technique (by deciding whether to enter your next dream lucidly or unconsciously).Step 2 a. The difficulty experienced when attempting to develop one’s awareness is dependent on several elements. A Dream Journal is especially helpful for improving dream recall because it forces you to rethink the night’s events in detail and often enables you to identify specific breaks and.

Set short-duration alarms or signals to go off during the night. try to recall how many you remember (and how many you did not “catch”) as you slept. don’t forget to practice lying perfectly still after waking from sleep. 60 . Also. False Awakenings The DEILD Technique is notorious for producing false awakenings. The shorter the duration. There are steps you can take to avoid this common stumbling block in the False Awakenings section of the general FAQ. This is more difficult than it seems. so don’t be discouraged if it takes a few weeks to get used to it.DEILD Troubleshooting and FAQ How can I sharpen my awareness and increase my chances of having a DEILD? An easy way to develop precise awareness is to use an alarm clock that only rings for a couple of seconds. the better. although you may need to start with a longer duration until your skills improve.

Visual Induced Lucid Dream (VILD) Difficulty: Expert Prerequisites: Reality Checks. walk to the door of the room. The subconscious mind places greater significance on what the conscious mind is fixated on. once there. The goal is to condition the mind to revisit this scenario during sleep and. fictional scenario. your subconscious mind reproduces this experience within the dream state and helps you achieve a lucid dream. When you concentrate on a pre-defined experience (one that is specially designed to produce a lucid dream—remember to include a reality check!). Now that you are lucid. This technique harnesses familiarity. place your hand on the handle. repetition and intention to create a habitual response to a specific situation. and choose what lies on the other side. with the intent of dreaming about that scenario. Your best friend asks you to do a reality check (one that you are familiar with). Add as many sensory details and emotions to the fantasy experience as possible. Intention Setting You will need: • No materials required What is a VILD? The visually induced lucid dream (VILD) technique requires the dreamer to prepare a simple. You perform the reality check and discover that you are dreaming (remember to feel excited about being lucid). to recognize the scenario as a potential dream and use reality checks to become lucid. 61 . An example scenario: You find yourself in a small room with a single closed door and your best friend next to you.

your location and the location of any other objects or people in the room should never change between visualizations. the images and results of the scenario must remain consistent. Instead. the idea is that you will revisit the scenario just as you were playing it over and over in your mind. however. 2. It is vital to design a scenario in which you are asked or commanded to perform a Reality Check. Remember to visualize yourself successfully becoming lucid and feeling please with the results of this technique (associating this scenario with a positive experience will make it even more effective). it engrains itself into your mind. looks like. Once asleep. etc). The difference is that when you perform your reality check. The more simple and brief the scenario. It is not necessary but tends to be the easiest way. When you visualize the scenario before sleeping. avoid any other objects that may be associated with it (like cabinets. visualize your chosen scenario several times (at least three). the better the odds that you will dream about the scenario and be able achieve lucidity. Avoid adding too much detail concerning the appearance of the room (like elaborate art or groups of people). drawers. Without a reality check.The Technique 1. If you use a prop in reality when doing your reality check. Visualize Before Bed Before going to bed. 62 . your mind will remain unconscious and this scenario will simply transition into another dream. Avoid extra or unnecessary items in the scenario. you will realize you are dreaming and become lucid. etc. Your scenario does not have to include a door but it makes for a smooth transition out of the room and allows you to manifest whatever you want and be able to cross over into it through a threshold. such as a mirror. Visualize the scenario in first-person so it feels as natural as possible. Preparation Create a scenario to visualize. The environment/setting. use the above example if you have trouble creating one. The VILD technique works well when the scenario is memorized in exact detail—this is much easier if the scenario is simple rather than complex. smells like. Don’t change the “script” of your scenario. you are free to manifest it in your visualization if needed. focus on what the plain room feels like.

For your first day. In other words. before committing to the dream scenario. Relax Before Sleeping Before you sleep. c. As difficult as it is. replay it a few times to be sure you don’t forget any of it.3. Step 2 63 . Also. Do not worry about attempting to perform a VILD for several days. When you have down-time. Visualize ONLY the scenario. If you don’t write your scenario down. not the dream that you will have—simply visualize the initial scenario that leads to lucidity. 4. Visualize the scenario that you selected for your VILD. The Reality Check that you perform in your dream should be one that you are familiar with and conduct on a regular basis. Writing the scenario forces it to be simple and well-defined. Construct a simple scenario for your VILD Technique. constant repetitions yield better results. If your skills and ability to manifest visualizations are still developing. b. simply construct a scenario. don’t let extraneous thoughts or images infiltrate your scenario. then attempting to create a very complex scenario on the other side of the door may disrupt your dream-state. don’t envision what happens after you open the door – simply focus on performing the reality check successfully and preparing to leave the room. position yourself as comfortably and relaxed as possible. Consistent. Achieve Lucidity with a Reality Check Experienced lucid dreamers can manifest complex objects. For a few days spend time visualizing your scenario. as nobody wants to write about a million little details. sit or lie down and imagine your scenario – a longer practice session generally produces better results (15-30 minutes). Do not try to choose the content of your dream until after you become lucid. scenarios and environments. a. Step-by-Step Chart for the VILD Technique Step Step 1 Activities a. Attempting an unfamiliar reality check may cause you to miss the cue that will allow you to become lucid. give it a test run to determine whether you need to make it more vivid or simple.

For a beginner. A simple scenario with just enough detail to “define” it (not just an empty room. Depending on the location of your fictional scenario. because it will make it harder to accurately practice. what am I doing wrong? This technique can take several weeks to master. the more practice the better. you should attempt a VILD. If this happens. Set your intentions by watching yourself succeed. How much should I practice? This is totally up to you. Practice not only makes your subconscious more aware of the scenario. but not too elaborate) will suffice. Avoid overcomplicating your scenario. The VILD technique is unpredictable. Adding emotion to your intentions increases their effectiveness. you may have the scenario occur before you intentionally set out to have one. there is no set amount of practice needed. VILD Troubleshooting and FAQ What should (or shouldn’t) be part of my scenario? Technically. I am following the instructions.Step 3 b. simply try to run through the steps of your scenario and perform your reality check (you may fail for lack of practice. but will also increase the amount of intention setting you do before trying the technique. which generally means practicing a lot. Review the elements of your scenario: are they simple and do they include a reality check? Examine your intentions: are you including emotional content and do you include yourself succeeding? Investigate your visualization: do you see the room in detail and are the events well-planned and consistent? 64 . a. When you are comfortable and can consistently envision the same scenario perfectly. by feeling great about your success. but don’t be discouraged because this experience only proves how effective your scenario will be once practiced). Succeeding at this technique requires being comfortable with and prepared to perfectly execute the scenario. you may want to include a piece or two of furniture or some other detail to distinguish your scenario. your scenario doesn’t NEED to include (or exempt) any features in particular. but never get results. and by feeling confident in the effectiveness of this technique.

65 . There is a saying that only “perfect” practice makes perfect – so be diligent and make sure you practice the right things.A simple error or oversight often blocks you from success.

Wake Induced Lucid Dream (WILD) Difficulty: Expert Prerequisites: Relaxation (Optional: Meditation) You will need: • Nothing Required – However. This state of being can cause Sleep Paralysis. requiring self-control and strong mental discipline. it is advised that you be familiar with other lucid dreaming techniques. What is WILD? Wake induced lucid dreaming (WILD) is one of the most flexible and interesting dreaming techniques in which the dreamer enters a lucid dream directly (before falling asleep). WILDs are very difficult and nearly every trick or skill covered in this book can be used to increase your chances of success in this technique.” which is the state of transition between being awake and asleep. This technique requires the user to manipulate and control “hypnagogia. This can be a difficult process and the dreamer will need to learn how to navigate tricky situations like sleep paralysis. One of the bizarre and fascinating elements of a WILD is the Hypnagogic State. A master of the WILD technique can put their body to sleep on demand and can literally step from the waking to the dreaming world. The WILD technique is possibly the most difficult technique in this course. this technique requires the dreamer to trick their body into falling asleep while maintaining consciousness. You will feel peaceful and relaxed as you consciously watch your dreams take shape. which is uncomfortable and even frightening to some. 66 . Used by the ancient dreamers in Hindu and Buddhist religions. hypnagogic imagery and hallucinations—all while avoiding losing consciousness and falling asleep. placing the dreamer in control of their mind and body. This ancient method of dreaming produces vivid dreams at will. A kaleidoscope of colors and increasingly complex images play across your vision.

you may feel a heavy pressure on your chest. 67 . This is possibly the most important step in the WILD Technique. As incredible as the WILD technique is. the dream will eventually snap into being. Don’t panic – this is simply one of the ways your body tests to see whether you are truly asleep. You can accomplish this by remaining perfectly still. The development of basic mental and physical control will come be essential in successfully performing this technique. most people lose consciousness before this point and don’t react in any way. the less you will notice your body until you are unable to move. Relaxation To begin a WILD attempt. No other dream boasts such vivid and memorable experiences as a WILD. mainly because other dreams require the dreamer to fight for consciousness and control while the WILD is entered directly from the conscious state. as your body will tense in response to them. Release the tension in your muscles. but right there in front of you. so be sure to read up on advanced muscle relaxation techniques. A good way to keep your mind clear is to practice Meditation or perform the MILD Technique. The Technique: 1. but the real highlight is the quality of the dream. The images will no longer be behind your closed eyelids. Failing to completely relax your body WILL prevent you from reaching the level of focus required to succeed with this technique. Try not to interact with thoughts. starting at the tip of your head and gradually moving down to the soles of your feet (for instructions on how best to do this. easier techniques and skills be established before attempting a WILD. It is highly recommended that mastery of other. If you maintain conscious control. it is equally difficult to accomplish. as if you were already asleep. your body must fall asleep while your mind stays awake. experience a sense of dread (as if something evil is in the room) or even have difficulty breathing. see the Relaxation section in the General FAQ). At this point.The deeper you go. like a light being switched on. The WILD technique features spectacular imagery during the initial stages of rest.

Imagine that you have two bodies —one physical and the other a dream body. Rather than resisting these images. You can float or roll or sink. Just relax and passively monitor your progress. but don’t exert too much mental effort (it will hinder you from falling into the deepest levels of hypnagogia). When your body falls asleep. make sure to not move your physical body. You will soon grow accustomed to them and will be able to focus on the technique. Expect to fail more than once before you succeed. instead of seeing images in a limited field of vision. you will probably fail to “save” a WILD several times before you manage to calm yourself and reenter the progression). Focus on your breathing or heartbeat to keep your mind from completely shutting off. b. watching the imagery helps quiet your mind and deepens the hypnagogic state. but however you move. you may simply imagine that you are in a different location by visualizing your body somewhere else. focus your mind on them and enjoy the light show. 4. Visualize your body lying in bed and then use your dream body to climb out of bed. you will notice a dream scene beginning to surround you. Imagine yourself interacting with the environment around you as vividly as possible. Enter the Dream Eventually. and you should find yourself within a lucid dream. 3. it will enter something called sleep paralysis and you may feel a weight on your chest (and possibly a strong feeling of fear or dread). you will begin to see hypnagogic imagery and colors will swirl through your mind’s eye. Maintain Consciousness The most difficult stage of the WILD technique is maintaining consciousness as your body falls asleep. but are nothing to worry about.2. Step into the picture so that you exist within the dreamscape. There are two ways you may enter a lucid dream from this point: a. These feelings may be unnerving. Hypnagogic Images After 5-10 minutes of complete relaxation. you must remain calm and keep your brain activity at a minimum (again. If this happens. Alternatively. You may hear a loud buzzing which can excite your body into waking up. 68 .

b. at which point many dreamers simply give up for the night and go to sleep frustrated and disheartened. so be prepared to continue this routine for at least a month. you can squeeze in practice sessions literally anywhere – on the car ride home. Succeeding on your first few attempts is extremely rare. in an elevator. If you are unable to make progress when you practice WILD. even if you are an experienced lucid dreamer. all of which take time to develop. b. a. relaxation and awareness. You can practice as often as you want. a. It often helps to go to sleep an hour early because it limits how fatigued you feel and allows you to practice with a fresh mind. even at the dinner table or during conversation.Step-by-Step Chart for the WILD Technique Step Step 1 Activities a. or disheartened and hurt your chances of long-term success. frustrated. Over-practicing without enjoying the results of success can leave you feeling exhausted. you should stop for a short time and practice related skills (like meditation) or an easier lucid dreaming 69 . Commit an extra hour before bed on 2-4 nights per week for WILD practice. begin to select nights to attempt a WILD. One of the common sticking points is the moments before entering sleep paralysis – the subconscious distaste for this experience often leads you to twitch or do something else disruptive. but you should not practice every day to avoid mental exhaustion and frustration. Remember to give yourself breaks. what should I do? This technique is possibly the most difficult of all lucid dreaming techniques and a beginner has a low chance of immediate success. Once you are comfortable with the foundational skills. c. As you become familiar with breathing routines or meditation. Do not worry if you end up practicing these foundation skills during the first week – they will pay off in the end. It is important to be skilled at full body Relaxation (Breath Control is useful to). Step 2 Step 3 WILD Troubleshooting and FAQ I fall asleep before I get anywhere with this technique. Create a WILD practice schedule. Use your dream journal to note sticking points and spend time addressing each of them because the subconscious often sabotages your efforts. Lie down and go through the entire sequence as described in the Technique section. This allows you to practice these important skills without needing to create a formal practice session (although longer sessions are also recommended). Be creative when practicing these foundation skills. WILD requires near-mastery of breathing.

The only way to overcome the fear barrier is to repeatedly confront it via WILD practice. If you fall asleep 10-15 minutes in every time. it helps to go to bed before you become tired.technique. When I practice WILD. Use intention setting and visualization to simulate the emotional and physical experience of sleep paralysis. I am overcome by a sense of fear and force myself awake. Are you cutting corners? Figure out when it is that you are falling asleep and identify what you could improve. Another option is to perform the WILD mid-morning. 70 . but rested enough to make falling asleep less of a threat. alcohol and other substances before going to sleep. For instance. As always. but imagine yourself succeeding and feel the confidence and excitement that goes with that success. what is going on? The “fear barrier” affects almost everyone who attempts a WILD. does this happen because you are afraid of sleep paralysis? Review the patterns in your failures and correct the problems you identify. Mind or Body altering substances disrupt the fine internal balance required for this mind awake/body asleep method. In order to maintain consciousness throughout. eventually the fear will grow weaker and dissipate. it is important to compare your performance to the instructions. If you continue to have trouble. Go To Bed 30 Minutes Earlier Attempting this technique when you are tired makes it significantly more difficult. then you may be embracing the color patterns too readily and losing control of your consciousness. This sense of fear or dread affects you on an instinctual level—it cannot be “wished” away. if you fall asleep once the hypnagogic imagery begins. Creating positive expectations can help you counteract the fear of experiencing sleep paralysis. Go All Natural Avoid caffeine. search “Lucid Dreaming Forums” on an internet search engine and ask an experienced dreamer for help. You will be groggy enough to easily fall into the hypnagogic state. This technique requires precise control of your physical and mental activity and even the most subtle of influences can shift the balance.

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The best way to accomplish this is through the proper use of an alarm clock—one with back-up battery power is recommended to be on the safe side. In order to maximize your results from techniques involving schedule manipulation or adjusted waking times. Rather than needing to invest time and energy to develop complex skills or master intricate techniques. it is necessary to operate on a highly controlled schedule. an alarm clock is all you need to succeed. while others are simple household devices that can be adjusted to help achieve lucidity in dreams. 72 . lucid dreamers today have the option of using these devices to save time and enhance their dreaming experience. These masks monitor eye movement during sleep and can produce audio or visual signal to trigger the dreamer at the beginning of an REM cycle. Lucid Dreaming Devices 1. Some of the following tools are designed specifically for lucid dreamers. with your personal needs and preferences in mind. REM Dreamer and Dream Maker are popular brands of dream masks available throughout the United States and Europe. so it pays to take the time to reach thoroughly.Lucid Dreaming Devices What are Lucid Dreaming Devices? Recent advances in technology have provided dreamers with a variety of devices to help them achieve lucidity in their dreams. For techniques like the CAT and the WBTB. Each brand has its own unique features. before purchasing a dream mask. Alarm Clock An ordinary alarm clock is one of the most powerful tools in the lucid dreamer’s arsenal. The Nova Dreamer. Dream Mask Dream masks detect REM Cycles based on the wearer’s eye movement. Dream masks solve the guess-work and unreliable math equations required to predict REM cycles before sleep (required for several popular lucid dreaming techniques). 2.

4. Cell Phone.3. some sounds are able to effectively sneak through these mental defenses and consistently act as a distinct signal for the dreamer. This vibration is particularly effective for the EILD Technique. but can be adapted for any technique requiring external assistance or scheduled waking. Audio Files The body is adept at filtering and assimilating external sounds into dreams. Audio clips are available online (both free and at cost) that can assist or guide meditation and relaxation exercises. 73 . Vibrating Watch. but is particularly sensitive to physical touch. The unfamiliar sensation is an easy way to identify the difference between the dreaming and waking world. A practicing lucid dreamer can use these to quickly develop skills and familiarity with altered states of consciousness. If you plan to use a watch. Sounds can be found online and downloaded to a computer or music player. Simply play the audio at the appropriate time (depending on the specific technique) and learn to recognize the sound within your dream. try placing it on your ankle. or Other Device The human body maintains awareness of all its external senses during sleep. A vibrating device is the most reliable way to wake the mind from sleep without causing significant disruption to the body’s peaceful slumber. Luckily.

then trace your memories as far back into the night as possible. stay relaxed and remember as much of your dream(s) as possible. everyone dreams when they sleep. You will be surprised at how much Intention Setting can help you remember your dreams. Try to remember as much as you can about your most recent dream. Read over your recent dream entries before you sleep each night. this process links your waking and dreaming memories and 74 . places or things in your dream. Write it all down on your notepad or paper— even if you only remember basic information. Once you wake up. many people do not remember what happened during their dreams and claim that they do not dream at all. Over time. After you wake up. then go back and relive it. the information will seep into your subconscious and bolster your intentions. remember (as vividly as possible) being in that dream. These solid entities help anchor your memories. However. Believe it or not. try to recall what happened after (or with) a memorable moment or person. You can say a Mantra or practice Meditation before bed as well. Over time you will remember details from all of your dreams. Let that memory open up other scenes and entities from the dream.Dream Recall What is Dream Recall? Dream recall is your ability to remember dreams. simple exercise. Keep a Dream Journal Keeping a Dream Journal binds both of the above techniques into a single. Intend to Remember Simply intending to remember your dreams will significantly increase your dream recall. Recognize any memorable people. lay still for a few minutes. If you remember a single scene. Place pen and paper within arm’s reach of your bed before you sleep EVERY night. Actively think or read about dreaming frequently. Practicing dream recall will increase your chances of becoming lucid as well as help you remember the content of your dreams.

it will only frustrate you. Do not struggle to remember a dream. Just stay as relaxed as possible and let the memories “come” to you.enhances your dream recall. 75 .

Dream Stabilization What is Dream Stabilization? Dream stabilization techniques are necessary for maintaining lucidity and prolonging the length of your lucid dreams. You may also find your lucidity slipping away until you fall back into a normal dream (a lapse of focus and awareness). such as fear or excitement. Controlling yourself in the dream state is not an easy task. smell. especially if it is their first time. the sooner you can fully explore the opportunities that lucid dreaming offers. but the sooner you start practicing. As you 76 . If you feel yourself becoming emotionally excited. These techniques are not required to stabilize your dreams. so don’t be discouraged. quell those feelings with your desire to continue your lucid dreaming experience (as opposed to waking up from your lucid dream!). Pause for a few moments and observe your surroundings. stimulating your mind enough to you wake up. When you first become lucid. It is completely normal for your first few lucid dreams to be extraordinarily short-lived. It takes practice to develop level-headedness in the dream world. etc) and take a few deep breaths – this observation forces your attention onto mundane details and is very effective at refocusing your mind. After you successfully achieve lucidity a few times. Remain Calm Most people feel a strong sense of excitement when they succeed at lucid dreaming. Losing lucidity is a common occurrence. it is important to remain still and calm yourself down. It can take a few attempts to “master” your emotions and thoughts in the dream state. touch. but try to remain calm and passive. Be aware that you are in a dream. so be prepared to spend a few weeks learning. Absorb all the information you receive through your dream senses (sight. The techniques listed below are some of the most reliable and simple exercises available. but they certainly help. it can be caused by a strong emotion. this process will be exponentially easier.

you will be able to remain calm without thinking about it. Research suggests that repeating the phrase “The next scene will be a dream” (or something similar) as you rub your hands together may increase the potency of this technique. Research suggests that motion (within a dream) re-engages your mind with the dream state. so be sure to conduct a reality check if you find yourself in bed after a lucid dream (you may be able to initiate another lucid dream!). A false awakening is a dream that almost exactly resembles reality. you can vigorously rub your hands together to restore your dream state. experience for lucid dreamers. To avoid losing lucidity. Throughout your lucid dream. If you do not maintain awareness of your dream. You can use visualization and intention setting to simulate the excitement you feel and practice remaining calm. using motion to revitalize a weakening lucid dream. although spinning is reported as the most effective type of motion to rekindle a dream. you may slip from a lucid dream into a normal dream. Rub Your Hands Together If your dream is fading and you are on the verge of waking up. yet disorienting. 77 . Maintain Lucidity Waking from sleep is not the only pitfall to avoid as you lucid dream. The most important part of this technique is motion. Spinning in a dream does not make you dizzy (like it would in waking life) and it can help reestablish your dream state. you are more likely to experience False Awakenings. Just remember to relax and engage with your dream. This technique works like the spinning technique.become more familiar with your dream body. This phenomenon is a common. preventing you from waking prematurely. If your lucid dream begins to fade (loses detail or vividness) you can “spin” or “twirl” your body around to increase the potency and duration of the experience. Move Around When your lucid dreams last for a significant amount of time (more than two or three minutes) you will occasionally begin to “lose” the dream state. continue to remind yourself that you are lucid dreaming. When you practice dream stabilization techniques.

The only way to walk this fine line is practice. you must maintain your awareness without generating too much mental or physical excitement. so keep practicing! 78 . but you must continue to feel this desire for it to work.pause and look around—absorb all the information you see with the intention of remembering it when you wake up. To maintain lucidity. The desire to remain lucid is often enough to prevent you from slipping into a normal dream.

especially if you are shy or dislike talking to others. you can overcome reoccurring nightmares or fears (like public speaking. you can begin to dig deeper into your dream world. you can face your fears again and again. the possibilities are endless. You can use a lucid dream to practice martial arts. Enhance Abilities Some professionals use lucid dreaming to practice certain skills as they sleep. Before you engage in the more serious applications of lucid dreaming (if you plan to) you should spend some time simply exploring the possibilities of your personal reality. spiders or your parents-in-law) with this tactic. you are the creator and master of your universe. you can simply remove yourself from it.The Applications of Lucid Dreaming There is no “right” way to lucid dream. If you become scared or want to end the frightening experience. risk free. but rather attempts to provide some creative applications you can use or ignore. In the dream state. Overcome Fears It is hard to face your fears in waking life. 79 . In a lucid dream. you can act out any fantasy. A lucid dream is the perfect opportunity to practice your social interactions. Fun/Amusement Most first-time lucid dreamers choose to explore the fun and amusing aspects of a lucid dream. Even though it is not the “real thing. musical skills or even problem solving.” it will improve your confidence and ability in the most realistic virtual reality possible. In a lucid dream. Over time. especially if that fear is potentially dangerous. idea or desire you have. This section contains some of the common applications of lucid dreaming. Once the crazy fantasies are all out of the way. It is hard to resist satisfying the crazy urges that we all have. This section does not bother telling you how to use lucid dreaming.

Mantras have various functions and applications. word or phrase used in meditation and religious ceremonies. and are useful tools for anyone interested in meditation or lucid dreaming.Inducing Lucid Dreaming – Mantras What is a Mantra? A mantra is a sound. It is easy to allow the mind to wander as we fall asleep. the mind re-digests the events of the day or begins to plan those of tomorrow. which will hinder lucid dreaming. Repeating a mantra helps you focus your mind and push away these distracting thoughts. mantras help defend the mind against these meanderings. relaxation and meditation. Mantras for Lucid Dreamers Mantra’s serve different purposes depending on the user and the context in which it is used. Mantras should be repeated as necessary. For a lucid dreamer. No matter what mantra you use. so you can quickly recognize it after falling asleep (to help achieve lucidity) Mantras remind us to achieve one of the above bullet points while we focus our minds and relax our bodies. but are often used to focus the mind or relax the body. As the body falls asleep. a mantra can be used to: • • • Remind yourself that you are about to dream and that you WILL be lucid for it Remember to focus on a particular aspect of a dream immediately after waking and successfully reenter it to achieve lucidity Manipulate the “topic” or content of your dream. 80 . you must repeat it over and over again (out loud or within your mind). Mantras originate primarily from India. they are staples of both Hindu and Buddhist traditions. up to the hundreds or thousands of times.

allowing you to more easily ignore distractions. this could be your key to lucidity. “This is the dream” . This method relies heavily on timing. “I will be dreaming about…” This mantra allows you to focus your mind on a particular subject. As you fall asleep. “I will be dreaming soon and I will know that it is a dream” This mantra makes your last conscious thought about the act of dreaming and that you will recognize the dream when it happens. it can shift you into a lucid dream. and the abnormal flood of thoughts envelops your mind. As you repeat this mantra. events or people immediately prior to falling asleep. With this “suggestion” implanted in your mind. You must KNOW that you WILL be having a dream soon. and the mind maintains the idea that it is having a dream. you will be in a state of readiness. then it should take the abnormal thoughts and add structure (complete dream) to them. tell yourself “This is the dream”.Accepting and focusing on unusual thoughts This technique is particularly useful for people who have unusual thoughts of completely random objects. Simple topics (like “flying”) are best for beginners. If you are one of these people. Your mind will focus on the flood of images and treat them as the dream. Mantras to Use After Waking from a Dream 4. “I am going back to (content of dream)” 81 . 3. because most people only experience the abnormal thoughts for a matter of seconds before actually falling asleep. As you cross over into sleep. If your mind recognizes that you are actually dreaming about what you said you would. increasing your chances of achieving lucidity. repeat it is a fact (not as a desire or question). 2.Sample Mantras Mantras to Use Before Sleep 1. Lucidity can be achieved when you recognize that you are in a situation or participating in an activity that you wanted to dream about.

but you saw a bird. “I will see (content of dream) again” This mantra is a modification of the “I am going back to…” mantra. then select a particular object that you saw during the dream as your reference point. a glass of water and a six-legged cat. 5. choose the six-legged cat! Upon waking. start repeating this mantra using the place you were at in your dream. “I will see the six-legged cat again. If you don’t remember any specific locations in the dream (for “I am going back to…”). 82 .” Recreate the complete image of the unusual or distinct entity as best you can as you repeat the mantra. The more obvious or distinct the entity was in your dream. Instead of immediately going back asleep. the better your chances are to achieve lucidity when you return to the dream. if you were at playground in your dream. the playground in this example scenario. The idea is that your mind will immediately revert back to the subject matter in your dream. “I am going back to the playground”. you should repeat.Many people wake up for a very brief period after they dream. begin the mantra. If you focus your mind onto one of your previous dreams without allowing it to escape into reality. If you were alone in a place you have never been. For instance. you will be able to return to the dream with partial or full lucidity.

there are always sounds that you may not notice until you are in the middle of meditation. Remove All Distractions Before meditating. external stimulus as possible. This section provides instructions for simple meditation and relaxation techniques for the purpose of lucid dreaming. By no means is this a comprehensive guide to meditation.Inducing Lucid Dreaming – Meditation What is Meditation? Meditation is a practical application of mental discipline and is necessary (or at least helpful) for almost every lucid dreaming technique in this course. As you prepare. Meditation creates a relaxed state of body and mind. consider all five sense—not just sight and sound. even in rural or quiet areas. surface thoughts from you mind. improves your chance to become lucid during a dream (by strengthening your focus and self-awareness) and greatly improves your Dream Recall. or advance your meditation skills beyond it. However. Meditation for Lucid Dreamers Through meditation. This process magnifies the effect of Mantras. it has been practiced for thousands of years and originated in the Far East. you will find that it greatly increases your self-awareness in life and lucid dreaming. 83 . it may be impossible to completely escape the sounds of civilization. you must remove as much of the distracting. Here are a few ways to remove distractions before you begin to meditate: Sounds Depending on your location. you can achieve intense levels of focus (inaccessible during normal daily activity) by clearing the shallow. Meditation can also improve the overall restorative function and quality of sleep. Whether you choose to simply practice the basic meditation method in this section.

Relax Most mediation techniques emphasize the importance of posture—meditation is typically done in a seated posture. Also. Choose a mild scent that you are comfortable and familiar with. It is impossible to eliminate all smells from a room. The subtlety of a single aromatic candle or plug-in air freshener can create a single. but you can always cover an unpleasant odor with a pleasing fragrance. but they go largely ignored until you are still and relaxed enough to perceive them. avoid smoking as it leaves a noticeable aftertaste that lasts for several hours. Turn your alarm clock around if the light is bright and power down any devices that emit light. the strong flavor and alcohol create a distracting. Vision Even though your eyes will be closed as you practice meditation. Tastes Do not have anything in your mouth during the relaxation and meditation process. televisions and any other electronic device that “hums” or emits some other constant noise (even if it is barely audible). take extra steps to avoid them. Avoid incense as the smoke is acrid and can hinder your focus on breathing. Don’t use harsh mouthwash when you brush your teeth before sleeping. Before meditating. burning sensation. avoid foods or liquids with a harsh and/or lingering aftertaste. Flashing. even for regular smokers. it is important to make a note of your comfort level and how you are positioned. 84 . For lucid dreamers. Turn off all the lights around you before you begin a meditation session. monitors. Moving a fresh load of laundry into a bedroom can distinctly affect the smell of that room for hours.Electronic devices common sound sources that lurk all around you. meditation is conducted mostly in bed before sleep. unwanted noises from breaking your concentration. If the bed frame is touching the wall. stable scent that is pleasant yet not overbearing. Be sure to turn off computers. any sounds within the wall travel through the bed frame and amplify. light is still able to penetrate your eyelids. pulsating and red colored light are the most distracting. Moving your bed a few inches from the wall hinders unnecessary. Smells A plethora of smells waft all around you throughout the day. Regardless.

Movement is very disruptive to focus, especially if that movement is due to the desire to become comfortable. Get into a comfortable position that makes breathing effortless and places no pressure on particular points on your body. Be sure that the surface you are lying on is free of lumps or objects in the bedding itself. If animals sleep on the bed with you, avoid being in contact with them when you meditate. A solid understanding of relaxation techniques accelerate your ability to meditate successfully. Too much body tension can block you from going into “deeper” states of meditation. Please see the Relaxation section for detailed information on relaxation techniques.

Time to Meditate: The Breathing Technique
Once you have neutralized the stimuli in your environment, it is time to focus the mind. The breathing technique is the foundation for almost any form of meditation or advanced relaxation technique, it is used by beginners and experts alike. 1. Breathe naturally Do not strive to control your inhale, exhale or the time between the two. Let your breathing flow naturally, the body does not need your conscious thought to regulate breathing. 2. Focus on the sensation As you adopt a natural, comfortable breathing cycle, focus on the sensations associated with each inhalation and exhalation. This is the focal point of your meditation. As you focus on the sensations, your mind will begin to wander and create random or spontaneous thoughts. Just remember that your mind is not wandering more than normal, you are just becoming more aware of what your mind does all day (every day) of your life. If you find it too difficult to focus on your breathing without controlling it, you can change your focus. One option is to focus on the rhythmic pumping of your heart. Another, more advanced technique, recommended for visual thinkers is to create a mental image within your mind in order to still the constant stream of image-thoughts. This picture may be

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a flame or cross or any simple object you choose. Whatever it is, feed all of your attention into the object (Note: this is much more difficult that the previous techniques). 3. Always maintain focus if your mind wanders Your mind WILL wander during the beginning, but persevere in order to develop deeper levels of focus. When you notice your thoughts and focus shifting, simply guide them back to your breathing and keep your attention there. This takes practice, it will become much easier as you get used to “steering” your mind without disrupting your relaxation and focus. 4. (Optional) Say A Mantra Mantras are not necessary for either lucid dreaming or for mediation. However, much the same as meditation on an image stills the visual aspect of the mind, repeating a mantra focuses the auditory element of the mind. If you want to use mantra before you fall asleep, now is the time to do so. Your focused mind can recite and manifest a mantra effectively and quickly, much more than your waking mind can. Repeat your mantra many times, gradually increasing the speed until it is a blur of thoughts in your mind, then slow the repetition back to a steady pace. This drastic pace change forces your mind to focus on the mantra, which eventually consumes virtually all of your attention. Once you slow back down, your mind is emptier than before and can enjoy a small break from the mental chatter. Meditation prior to using a mantra is good because it keeps the mantra pure. You will have achieved focus and the only thing that is on your mind is the mantra. By doing this, the mantra becomes more effective.

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Inducing Lucid Dreaming — Relaxation
Relaxation for Lucid Dreamers
For lucid dreamers, relaxation is more than sitting in a comfortable chair to unwind. To reach the levels of relaxation that are required to perform many lucid dreaming techniques, you must develop awareness and control of your entire body. Relaxation is vital to succeed at Meditation and numerous techniques in this book. Achieving the levels of relaxation needed for meditation and lucid dreaming requires conscious effort at first. There is more to the relaxation process than taking a few deep breaths or stretching before you sleep. A few relaxation techniques are listed below, try them all and combine them to find what works best for you.

Toe-to-Head Progressive Relaxation
One of the most common relaxation techniques for lucid dreamers, the toe-to-head requires you to tense and relax muscles in progression. This technique takes a few minutes to do properly, so avoid the temptation to rush through the process. To start the technique, take a dozen or so deep breaths, try to clear your head and focus on how your body feels. Begin by clenching your toes on one foot as you inhale deeply. Hold your breath for 2-3 seconds and release it. As you exhale, relax your clenched toes completely. This sudden change from clenched to relaxed is noticeable and will help you learn how to recreate that level of relaxation. Proceed to repeat this process with each muscle group from toes to torso on each leg. Each muscle group will take 10-15 seconds each. Clench smaller groups of muscles to extend the relaxation process as much as possible. Paying individual attention to small or hidden muscles allows you to gain more control over them in the long-term.

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After a few dozen deep breaths. you must posture yourself as comfortable as possible. face and eye muscles hold the vast majority of body tension during relaxation. observe how the process impacts each area of your body. Inhale slowly and deeply. stretch and relax other muscle groups in your face. Most lucid dreamers have problems relaxing these muscles completely. mouth and eyes. As you breathe in. stretch and relax each one two or three times. a constant ringing sound). People who do not relax their jaw much may grind their teeth (leading to headaches) or develop ear problems (including Tinnitus. stretch your jaw a little. begin to focus on different parts of your body. 88 . allow your jaw to hang loosely during this process.Facial Relaxation The jaw. Notice the subtle variations in feeling in your hands as you breathe in and out. You can visualize this as white or brightly-colored light if you want. Proceed to massage. As you inhale and exhale. For this technique. Rub or massage the two muscles along your jaw leading towards your ears . do the same with your legs and torso muscles. but this technique is based on it. arm and torso muscles than it is to relax the facial muscles. which should take a total of 10 or so seconds.After a minute or so. feel the fresh air pulsing warmth and relaxation into your body. Breathe with your stomach rather than your upper chest (it should feel as though your stomach was inflating). The jaw muscle is extraordinarily strong for its size. lying down is better than sitting up (it is easier to breathe lying down). Your eyes build up an incredible amount of tension. Controlled Breathing Relaxation Most relaxation techniques involve some form of breath control. Apply pressure on both sides of your jaw bone with the palms of your hand. It is much easier to relax leg. as if you were yawning. so a specific facial relaxation technique can be used in addition to a full-body technique. Clench. Breathe deeply and calmly as you relax your jaw. including nose. To relax your body by breathing.

while others prefer to take it several times a week. Contributes to growth of nerves. The Benefits of Omega-3: 1. Interactions: Large doses may interact negatively with painkillers or blood-thinners and can increase the risk of stroke or hemorrhage. There is no supplement that can guarantee a lucid dream. oily fish like anchovies and sardines. but many have been reported to significantly improve the entrance into a lucid dream or enhance the quality of the dream itself. With the exception of Malarone. Reinforces the brain’s memory centers and improves dream recall 2.Inducing Lucid Dreaming – Using Supplements What are Supplements? For a lucid dreamer. Omega-3 is a long-term supplement and you must take it regularly to receive any significant benefit. Omega-3 Omega-3 is found in cold water. How Much: Daily doses ranging from 1 to 3 grams considered a standard dose for a healthy adult. 1. particularly ocular nerves 89 . How to Take Omega-3: When: There is no set dosage for Omega-3. Many people take supplements daily. positive results. The efficacy of each supplement varies from user to user—some report no change while others report significant. all of the supplements in this section can be purchased online or at most natural health stores. It is considered essential to normal growth and development for humans and is a popular health supplement available at most stores that sell vitamins or health products. supplements are substances that increase the potency or likelihood of a lucid dream experience by being consumed. inhaled or absorbed into the body.

” dreams may be more vivid 2. particularly memory and dream recall. This vitamin can produce noticeable effects after only a few days of use. Diabetes and digestive problems. Possible dangerous interactions include: medication for high cholesterol. The Benefits of Vitamin B: 1. It can also increase the vividness of dreams. Consult a doctor if you think Vitamin B will interact with any other medication or supplements you take. Helps prevent various types of cancer The Drawbacks of Omega-3: 1. Vitamin B improves the function of the brain. B Vitamins act as a natural stimulant and are found in many popular energy drinks.4 mcg is the standard daily dose for an adult. creating more intense and memorable experiences during sleep.3. Vitamin B Much like Omega-3. Regular. How to Take Vitamin B: When: A daily or semi-daily dosage is recommended for optimum effect. Risk of premature (or under-mature) birth in pregnant females 2. Improves brain function (especially memory) and dream recall 90 . Interactions: Unfortunately. Vitamin B converts the chemical tryptophan (a sleep-inducing chemical found in turkey meat) to serotonin (which regulates sleep cycles). but even occasional supplements yield tangible results. age and health of the consumer. Overuse increases chances of unprovoked bleeding or stroke (only in large quantities) 2. Vitamin B interacts (sometimes dangerously) with a variety of medications. A natural boost of “energy. but it is a completely natural (and necessary) substance for humans. large doses of this vitamin can cause adverse effects. A dose of 2. How Much: The recommended dose of Vitamin B varies depending on the size. Lucid dreamers can use Vitamin B to improve their long term dream recall and increase their ability to focus or meditate.

as a naturally occurring chemical. which is located near the center of the brain (in humans). Increased absorption of other necessary chemicals and vitamins The Drawbacks of Vitamin B: 1. Melatonin is a popular over-the-counter sleeping aid. fatigue and can interfere with various medications 3. headaches or digestive problems 2. rather. The perception of light (even artificial light) can stop or slow Melatonin production. High doses (roughly 50mg) have been reported to increase the duration of REM sleep in some individuals. May cause dizziness. Leaving the lights on or staring at a computer/television screen can hinder the production and efficacy of Melatonin. round pill and is widely available. it creates a gentle “urge” to sleep. is safe to use with most other supplements and medication. Doses as low as 3-5mg can produce noticeable results. How Much: There is no standard dose for Melatonin. Can cause flushing. This chemical helps regulate sleeping cycles and controls the body’s circadian rhythm.3. The Benefits of Melatonin: 1. Drugs that induce drowsiness (such as allergy medications) may interact with Melatonin to produce excessive drowsiness or an upset stomach. Melatonin Melatonin is an organic hormone produced by the pineal gland. Melatonin is not as powerful as a sedative. Naturally occurring. Swallow Melatonin tablets with water and expect results within 30 minutes to 2 hours. Interactions: Melatonin. Confirmed results by some Lucid Dreamers 91 . How to Take Melatonin: When: Melatonin is a sleep-inducer and should be consumed about 1-2 hours before sleep. can be used repeatedly 2. Melatonin is often sold as a small. but can also be used to achieve lucid dreams. The human body synthesizes Melatonin from other chemicals and hormones.

It is not recommended to take Choline more than a few times a week. “Weak” compared to other supplements or drugs. Some members of the lucid dreaming community claim that Choline is only useful when combined with Galantamine. It is produced by the body in small amounts and is acquired by consuming foods such as eggs and beef. Choline is reported to increase intelligence. enhance mood and improve memory recall. Choline is hailed in the lucid dreaming community as a great supplement that helps the dreamer recall their dreams more vividly and for a longer period of time. Consuming a single tablet (roughly 200mg) once a day for several days has been reported to yield positive results for lucid dreamers. How Much: The amount varies from user to user. May induce drowsiness or stomach upset (low probability) 2. A combination of Choline and Galantamine is reported to significantly enhance a dreamer’s ability to remember dreams and increase lucidity while in a dream. 92 . some users report no noticeable change after consuming Melatonin 4. Easy to locate and purchase The Drawbacks of Melatonin: 1. Some users claim that repeated use (over the course of weeks or months) will increase long-term ability to recall dreams. Choline’s primary functions include the synthesis of acetylcholine in the brain. Choline Choline is a naturally occurring B vitamin and is considered an essential nutrient by health authorities. this supplement takes effect within one hour. Some users ingest 400-800mg to receive effects.3. How to Take Choline: When: Take one dose before bed (or in the middle of the night if you are using WBTB technique). others report positive results from taking only the Choline supplement.

especially in conjunction with the supplement Choline. according to the lucid dreaming community. mood and brain function 2. This substance is harvested from various plants. While both drugs have individual effects beneficial to a lucid dreamer. Designed for occasional (not regular) use 5. Interactions: Strong interaction with Choline and.Interactions: Significant interaction with the supplement Galantamine. Extremely potent when combined with Galantamine 3. the common daffodil and the Snowdrop plant. How to Take Galantamine: When: This supplement can be taken daily to improve long-term memory and dream recall or temporarily for immediate results (particularly in combination with Choline). Naturally occurring The Drawbacks of Choline: 1. including the red spider lily. the supplement is manufactured as single dose capsules within this range. The combination of Choline and Galantamine has proven successful for many lucid dreamers and is widely available in formulas designed for dreamers. Increased memory. Galantamine temporarily strengthens the brain’s memory storage and recall centers. the combination is often an effective cocktail for inducing and maintaining lucidity during dreams. How Much: Daily doses range from 4mg-12mg. Galantamine is popular in the lucid dreaming community. 93 . The Benefits of Choline: 1. Galantamine Galantamine is often sold under the brand name Reminyl and is used to treat Alzheimer’s disease and some forms of minor dementia. the combination increases dream recall and the chance of successfully entering a lucid dream. The dose can be doubled (or more) for significant temporary effects or to be used in combination with Choline. Some side-effects possible (sweating and nausea) 2.

Can cause minor side-effects like dizziness or nightmares 6. This substance affects the REM Cycle. Calea Zacatechichi The Calea Zacatechichi plant (also known as the Dream Herb) is native to regions of Mexico and was integral to the local shamanistic culture for thousands of years. Used for thousands of years with reported success 94 . so consuming it in the middle of the night and going back to sleep may be the best way to maximize its lucid dream inducing effects. How to Take Calea Zacatechichi: When: No recommended dosage information available. Can induce Sleep Paralysis (according to some users) 3. How Much: No recommended dosage information available. Interactions are unknown. Alters brain chemistry. Interactions: This substance is considered to be a “hallucinogen” in some states and/or countries. Users claim the drug works best when consumed immediately before sleeping or after waking during the night. Calea Zacatechichi is reported to greatly enhance the lucidity and vividness of dreams. so consult a doctor if you are taking any medication that might interact with Calea Zacatechichi. it is certainly an interesting option for the curious lucid dreamer. user discretion is advised. Studies report that this substance increases the number of spontaneous awakenings during night-time sleep. Reported as highly effective and reliable by lucid dreamers The Drawbacks of Galantamine: 1. consumed as a liquid (tea) or swallowed as a capsule. whether they believe in the possibility of prophecy or not. The Benefits of Calea Zacatechichi: 1. usage should be limited 2. It can be inhaled (via pipe or other device).The Benefits of Galantamine: 1. Improved memory and dream recall 2. user discretion is advised. While some practitioners of shamanism claim that this substance grants the user “prophetic” dreams.

Ask a doctor before you take Huperzine A if you are taking medications to treat a memory or age-related brain condition (like Alzheimer’s). May cause hallucinations or other side-effects 7. May interact with medications for Alzheimer’s or similar disorder 95 . which has been used in China for centuries to augment memory and treat brain degeneration. The Benefits of Huperzine-A: 1. providing long-term benefits to the brain’s memory centers. has garnered recent attention in the medical community for its effectiveness at improving memory. Naturally occurring. Huperzine-A functions much like Galantamine or Choline. Very little medical information available 2. This substance.2. can be grown and is widely available The Drawbacks of Calea Zacatechichi: 1. How Much: There is no set dosage. Huperzine-A Huperzine-A is a botanical supplement. How to Take Huperzine-A: When: This supplement should be taken daily or semi-daily (5-7 times a week) for full effect. May be illegal in some states or countries 3. Relatively safe and naturally occurring 2. Improved memory and dream recall reported 3. extracted from certain types of moss. Helps prevent age-related brain degeneration The Drawbacks of Huperzine-A: 1. but users say 200-600 mcg per day provides the beneficial effects with little or no side-effects. Interactions: Very little is known about interactions with this supplement.

How Much: In capsule form. Some lucid dreamers report no effect after taking Mugwort. It is thought to have originated in Europe and Asia and has been used in religious ceremonies. Mugwort Mugwort is a common plant found across the globe. According to the local 96 . How to Take Mugwort: When: Daily or semi-daily supplements are reported to provide beneficial effects. Fresh Mugwort (as a tea or sprig) has no set dosage. Can cause complications during pregnancy 2. while others report definite results.8. as it can cause complications for both mother and fetus. user discretion is advised. Interactions: Mugwort is not recommended for pregnant women. While little official research connects Mugwort with lucid dreaming. 400-600mg may be taken 2-3 times a day. sprig or seed The Drawbacks of Mugwort: 1. Natural remedy for a variety of mental and physical health issues 2. Easily accessible as capsule. Overdose (or overuse) may be toxic (daily supplements for more than three or four weeks) 9. many in the lucid dreaming community claim that the drug enhances dream recall and increases the intensity and visual stimulus of dreams. to regulate menstrual cycles and as an alternative to hops in beer production for hundreds of years. Silene Capensis Silene Capensis (also known as African Dream Root) grows in portions of South and Eastern Africa and is associated with the local shamanistic cultures there. Reported to increase lucidity and vividness of dreams 3. The Benefits of Mugwort: 1.

this drug may be illegal in some countries and/or states 10. startling results from ingesting (chewing or swallowing) Silene Capensis. Lucid dreamers report dramatic. Very little is known about this drug. anyone taking medication of any kind should consult a doctor before consuming Silene Capensis. No significant or severe side-effects have been reported The Drawbacks of Silene Capensis: 1. there is no recommended dosage frequency for Silene Capensis. users report lucid or vivid dreams following consumption of this substance. user discretion is strongly advised. Very little is known about this plant but no significant side-effects have been associated with it. The Benefits of Silene Capensis: 1. Overdose effects are unknown. Reported to greatly increase chances of achieving lucidity 2. How Much: No recommended dosage available. The effects of this plant are similar to those of Calea Zacatechichi. Malarone (Atovaquone) Atovaquone (named Malarone by manufacturer GlaxoSmithKline) is a prescription drug designed to prevent and treat Malaria. abnormality and lucidity. Silene Capensis was used to invoke lucid dreams as part of an initiation process for budding shamans. While this drug is not meant to produce lucid or vivid dreams. How to Take Silene Capensis: When: Much like Calea Zacatechichi.tradition. As a possible hallucinogen. user discretion is advised 2. Interactions: As a possible hallucinogen. Despite the repulsive taste. a significant portion of users report increased dream frequency. 97 .

This drug is only available by prescription and is not considered a recreational drug. Do not take Malarone unless it has been prescribed to you by a doctor. This drug is designed for temporary use (ranging from 2 weeks to 3 months). Keep in mind that it may be a controlled substance in some countries and/or states. The Benefits of Malarone: 1. If you are prescribed this drug. you may want to capitalize on the dream-enhancing side-effects while you have the chance. Can be dangerous if used without consent/permission of doctor 98 . Relatively safe with few side-effects (if prescribed) The Drawbacks of Malarone: 1. Studies consistently report increased probability of having lucid dreams 2. How to Take Malarone: When: Prescribed as a once or twice daily treatment for Malaria. How Much: Typical dosage is 250mg per day. so be sure to research any local regulations or restrictions before using Malarone. Prescription drug with limited availability (designed for Malaria prevention) 2. Interactions: Possibly dangerous interactions with kidney disease or disorder (and related medication) as well as digestive problems.

for an example. What is Intention Setting? Intention setting is the act of focusing your intentions on a specific task. you must truly desire to accomplish the task. Don’t “wish” that you will succeed at lucid dreaming. Pause throughout the day and intend to have a lucid dream that night (or whenever you decided to try one of the techniques).General FAQ What is a Reality Check? Reality checks are used in almost every technique in this book and are the primary tool of almost every lucid dreamer. A common reality check is looking at your fingers and hands. This may sound silly. but the more you practice. the more likely you will be to do it in your dreams. most people find that their hands appear to “melt” when they look at them. During dreams. which should say something for the power of intention. This is a common. Practice your chosen reality check whenever you encounter a specific stimulus of your choosing. Build this desire by citing your motivations for lucid dreaming. In order to set your intentions. You can also hop up and down for a few seconds to test the reality of your environment. A reality check is a simple thought-process or action that you consistently practice (during waking life) to evaluate whether you are dreaming or not. 99 . it is a lab-tested fact that it significantly increases the chances of successfully lucid dreaming. If you perform a reality check EVERY time you walk through doorway in waking life. Even though “intending” to do something may not sound very scientific. Select a reality check that you can do often. You can think to yourself “Am I dreaming?” and look around for a moment to take in your surroundings. Mantras and meditation may help you increase the potency of your intention setting. reliable reality check if you do not wish to make one of your own. an entire lucid dreaming technique revolves around intentions (MILD). chances are you will do it in your dreams after a week or two. just know that you will succeed. In fact. Every time you walk through a doorway.

memorable experience. Because dreams only occur during this tiny window in the sleep cycle. What is the REM Cycle? The Rapid Eye Movement cycle is a short span of time (between 10 and 20 minutes) during each 90 minute sleep cycle. so set your timing back 15 minutes to account for this.” so you may experience several consecutive true awakenings before the false one happens. If you wake after the REM cycle. you will not be able to enter a lucid dream until the next 90 minute period has passed. the remaining 7580% of sleep is referred to as non-REM or “deep” sleep. but your mind is trying to wake your body. Both WILDs and EILDs commonly experience false awakenings. False awakenings may occur when you strongly desire to continue or have a lucid dream. You wake roughly fifteen minutes after the beginning an REM cycle. lest you spoil your chances at performing an EILD). Remember that you wake roughly 15 minutes after the cycle. You can use this method to record the times you wake up. A false awakening is a vivid. if you wake up with a full bladder. What is Hypnagogia (aka the Hypnogogic State)? 100 .What is a False Awakening? A false awakening is a dream that nearly perfectly resembles reality. which stands out as a peculiarity among dreamers. The only time you dream is during the REM portion of sleep. False awakenings often come in “spurts. The easiest solution is to be disciplined about performing reality checks each time you wake up. However. Most people wake up after each REM cycle and immediately fall back to sleep. so continue to experiment until you believe you figured your cycle out. (Note: be sure to choose a reality check that can be performed without moving. The only way to distinguish a false awakening from a real one is to perform a reality check. REM occurs every 90 minutes. chances are you will retain consciousness long enough to go to the bathroom. some techniques (like EILD) require that you calculate when REM will occur in your cycle. An easy to way discover your REM cycles is to drink a lot of liquid before going to bed.

smells and scenery appear before your senses. your mind “unplugs” from your physical body in preparation for the dream state. sounds. sensory stimuli are synthesized and perceived by your brain. but it poses no danger to your health. To overcome sleep paralysis. The only way to enter and control this state is through strict meditation and practice. you will regain movement. Everyone experiences this state as they fall asleep. your mind fabricates a complete set of sensory information that is often completely unrelated to external stimuli (like your body). Developing mental awareness allows an experienced lucid dreamer to let their body fall asleep while they intentionally place themselves into a lucid dream without losing consciousness. particularly after a vivid dream. be aware that sleep paralysis may occur. but many do not remember the experience because their minds are already on autopilot. During the dream state. During sleep paralysis. This phenomenon occurs as you fall asleep. 101 . simply breathe for a few minutes and focus on moving your hands and arms. you can’t move some (or all) of your body—it can be a frightening experience.Hypnagogia is a state of in-between sleep and consciousness. What is Sleep Paralysis? Sleep paralysis occurs immediately before or during hypnagogia. If you suddenly wake from a dream or enter hypnagogia consciously. Please see the WILD/HIT section for more information on how to navigate this state and enter a lucid dream. Manipulating your thoughts and awareness in hypnagogia is exceedingly difficult and requires weeks or months of practice. It can also occur immediately after waking. As your mind reconnects with your body. During hypnagogia. Patterns of lights.

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