Milds technique for lucid dreaming Before trying induction procedures, I remembered less than one lucid dream

per month. While using autosug-gestion during the first sixteen months of my study (the technique is presented below), I recalled an average of five lucid dreams per month with a range of one to thir-teen. (The month in which I had thirteen lucid dreams using autosuggestion happened while I was doing my first laboratory studies of lucid dreaming, which incidentally illustrates the powerful effect of motivation on the fre-quency of lucid dreaming. ) However, during the period I was using autosuggestion to induce lucid dreams, I had no understanding of how I was doing it! All I knew was that I was telling myself before bed: “Tonight, I will have a lucid dream.” But how? I had no idea. And hav-ing no idea meant that there was little I could do to make it happen. Without understanding the process involved, I stood little chance of learning to have lucid dreams at will. MILD prerequisites To successfully induce lucid dreams with MILD, you need to have certain capacities. First of all, if you can’t reliably remember to carry out future intentions while awake, there is little chance that you will remember to do anything while asleep. So before attempting MILD, you need to prove to yourself that you can indeed remem-ber to do things while awake. If you are like most people, you are used to relying on external reminders and there-fore need practice in remembering intentions using only your own mental power. The following is an exercise to help you acquire the necessary skill to perform the MILD technique. EXERCISE: PROSPECTIVE MEMORY TRAINING 1. Read the day’s targets file:///H| /KaZaA%20Lite/My%20Shared%20Fol...20The%20World%20Of%20Lucid%20Dreami ng.htm (50 von 202) [11.04.2003 13:49:31]

file:///H|/KaZaA%20Lite/My%20Shared%20Folder/((lucid)%20dream...0Stephen-Exploring%20The%20World%20Of%20Lucid%20Dreaming.htm This exercise is designed to be practiced over an entire week. Below is a set of four target events for each day of the week. When you get up in the morning, read only the targets for that day. (Do not read the targets before the proper day. ) Memorize the day’s targets. 2. Look for your targets during the day Your goal is to notice the next occurrence of each event, at which time you will perform a state test: “Am I dreaming?” So, if your target is, “The next time I hear a dog bark, “ when you hear this next, note it and do a state test. You are aiming to notice the target once—the next time it happens. 3. Keep track of how many target events you hit At the end of the day, write down how many of the four targets you succeeded in noticing (you can make a space in your dream journal to record your progress with this exercise). If you realize during the day that you missed your first chance to notice one of your targets, then you have failed to hit that target, even though you may notice its occurrence later in the day. If you are certain that one or more of the targets did not occur at all during the day, say so with a note in your dream journal. 4. Continue the exercise for at least one week Practice the exercise until you have tried all of the daily targets given below. If at the end of the week, you are still missing most of the targets, continue until you can hit most of them. Make up your own list of targets, keep track of your success rate, and observe how your memory develops. Daily Targets SUNDAY: The next time I see a pet or animal The next time look at my face in a mirror The next time turn on a light The next time see a flower MONDAY: The next time write anything down

The next time feel pain The next time I hear someone say my name The next time I drink something TUESDAY: The next time The next time The next time The next time WEDNESDAY: The next time The next time The next time The next time THURSDAY: The next time The next time The next time The next time FRIDAY: The next The next The next The next

I I I I

see a traffic light hear music throw something in the garbage hear laughter

I I I I

turn on a television or radio see a vegetable see a red car handle money

I I I I

read something other than this list check the time notice myself daydreaming hear the telephone ringing

time time time time

I I I I

open a door see a bird use the toilet after noon see the stars

SATURDAY: The next time The next time The next time The next time

I I I I

put a key in a lock see an advertisement eat anything after breakfast see a bicycle

MILD TECHNIQUE 1. Set up dream recall Before going to bed resolve to wake up and recall dreams during each dream period throughout the night (or the first dream period after dawn, or after 6 a. m. or when-ever you find convenient). 2. Recall your dream When you awaken from a dream period, no matter what time it is, try to recall as many details

as possible from your dream. If you find yourself so drowsy that you are drifting back to sleep, do something to arouse yourself. 3. Focus your intent While returning to sleep, concentrate singlemi ndedly on your intention to remember to recognize that you’re dreaming. Tell yourself: “Next time I’m dreaming, I want to remember I’m dreaming.” Really try to feel that you mean it. Narrow your thoughts to this idea alone. If you find yourself thinking about anything else, just let go of these thoughts and bring your mind back to your intention to remember. 4. See yourself becoming lucid At the same time, imagine that you are back in the dream from which you have just awakened, but this time you recognize that it is a dream. Find a dreamsign in the experience; when you see it say to yourself: “I’m dream-ing!” and continue your fantasy. For example, you might decide that when you are lucid you want to fly. In that case, imagine yourself taking off and flying as soon as you come to the point in your fantasy that you “’realize” you are dreaming. 5. Repeat Repeat Steps 3 and 4 until your intention is set, then let yourself fall asleep. If, while falling asleep, you find yourself thinking of anything else, repeat the procedure so that the last thing in your mind before falling asleep is your intention to remember to recognize the next time you are dreaming.

Commentary If all goes well, you’ll fall asleep and find yourself in a dream, at which point you’ll remember

to notice that you are dreaming. If it takes you a long time to fall asleep while practic-ing this method, don’t worry: The longer you’re awake, the more likely you are to have a lucid dream when you eventually return to sleep. This is because the longer you are awake, the more times you will repeat the MILD procedure, reinforcing your intention to have a lucid dream. Furthermore, the wakefulness may activate your brain, making lucidity easier to attain. In fact, if you are a very deep sleeper, you should get up after memorizing your dream and engage in ten to fifteen minutes of any activity requiring full wakefulness. Turn on the light and read a book. Get out of bed and go into another room. One of the best things to do is to write out your dream and read it over, noting all dreamsigns, in preparation for the MILD visualization. Many people meet with success after only one or two nights of MILD; others take longer. Continued practice of MILD can lead to greater proficiency at lucid dreaming. Many of our advanced oneironauts have used it to cultivate the ability to have several lucid dreams any night they choose.

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