How to: Lucid Dreaming
Lucid dreaming is the ability to be aware that you are dreaming while you are in the dream state. It is a state of consciousness that allows you to have some control over your dreams and experience them in a more vivid and aware way.
Contrary to popular belief, lucid dreaming is not difficult to achieve. All it takes is a bit of persistence. Most can get there in less than a month. Here is a little how-to.
Reality check
The single most important thing in the training is to make a habit of regular reality checks. Dreams have strange rules and some things just don’t work there. You should do some reality checks at least 3-5 times a day, preferably every hour. Make a notification on your mobile phone or smartwatch.
Here is a list of checks, you should pick at least 3. By performing these reality checks regularly, you can train your mind to do them in your dreams as well:
Look at your hands - in dreams, you either won’t see them or see through them or they will glitch.
Check written text - the text is either gibberish or the pages are empty in dream realms. Read a sentence twice - if it says something different the second time around, you are likely dreaming
Check your reflection - if mirrors don’t work or your reflection is just a shadow or a smudge, you are probably dreaming.
Check the clocks - in dreams, clocks either don’t work or show nonsense.
Try flipping a switch - switches usually do not change position if you switch them in the dream or they tend to turn things on/off even before you actually touch them.
Breathing through a closed nose - clasp your nose, close your mouth and try to breathe. In the dream state, there will be no problems.
Look for a dream sign - there may be certain cues or signs that indicate that you are dreaming. For example, you might notice that the colors in your dream are more vibrant than usual, or that the objects in your dream are distorted or out of proportion. To spot a dream sign more easily, you should keep a
Dream Journal
Every day, right after you wake up, write down as much of your dream as you can remember. It is important to do it right away as we forget most of our dreams just minutes after we wake up. The key here is to notice patterns and weird things that happen in your dreams so that you can recognize them when you are actually dreaming.
A couple of times this helped me realize that I'm in a dream right at the start because I spotted the sign. It also helps you remember dreams better and also recognize them quicker in general as you can easily tell the difference.
Make yourself fall asleep while still conscious
This is a form of meditation you should try in bed before you fall asleep. Start with progressive relaxation. It is important not to move and lie down on your back.
Once you are relaxed, you should focus on your breathing and visualize/imagine some form of downward motion - traditionally this is climbing down a silver cord leading from your forehead or heart, but stepping down the stairs, falling/floating down, climbing down a ladder or riding down an elevator works as well. Important thing is to imagine going down on exhale and being steady at the inhale, while at the same time keeping your body still.
Once you notice that your body is moving on its own or that you don't feel it at all, you are there. I managed to do this only once and it was the weirdest feeling ever.
This is the so-called WILD technique (wake-induced lucid dreaming).
There is also the MILD technique (mnemonic induction of lucid dreams) you can try, in which you repeat a mantra to yourself (such as "I will remember to recognize that I am dreaming") before you go to sleep, right until you drift off. This helps to start in your REM sleep phase right after you fall asleep.
Enjoy ;)
Benefits of lucid dreaming include:
Increased self-awareness and mindfulness: Lucid dreaming can help you to become more aware of your thoughts, emotions, and beliefs, and to better understand yourself and your unconscious mind.
Improved problem-solving and creativity: By gaining control over your dreams, you can use them as a sandbox to experiment and explore new ideas and solutions to problems.
Enhanced emotional regulation and stress management: Lucid dreaming can help you to process and overcome difficult emotions and experiences, and to manage stress and anxiety.
Increased confidence and self-esteem: By gaining control over your dreams, you can also gain a greater sense of agency and control over your waking life.
Improved sleep and dream recall: Lucid dreaming can help you to sleep more deeply and to remember your dreams more vividly, which can have a positive effect on your overall health and well-being.