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Lucid dream: techniques

 

 

You have now read quite a bit about lucid dreaming. But you will probably be very interested in how to get these lucid dreams. There are various techniques that will be described here. You have to practice critical awareness and deal a lot with lucid dreams, then it will work out. Also check regularly on Internet lucid dream forums for tips. An important tip now comes: Once you find yourself in a lucid dream, note that mostly when you move or breathe eyes in the lucid dream, this also happens in the real world. All other body functions should have no effect on your real body. But if you still manage to move your real body in the dream (only another person can tell you whether you have managed this), you will wake up. The fact that one wakes up by fixating one's gaze is a thesis that has since been refuted and that still appears at times. Do not be afraid, you can calmly stare at things in your dream! For some, the first lucid dream comes after a few days, for others it takes weeks or months, while others have had some for a long time. Recommended reading: Paul Tholey: lucid dreaming - how does it work? You shouldn't set yourself a deadline; at some point the first lucid dream will definitely come!

Preparation [edit]

In theory, one can dream lucidly without these techniques. But if you've never done it before, it is essential to practice. Make an effort that you understand them correctly and, if in doubt, do further research! The only way to find out which techniques are best for you is by trying them out.

Wake up and go back to sleep

First of all, you need to know how to wake yourself up and go back to sleep 10 to 60 minutes later. A relatively quiet alarm clock is possibly the simplest solution. You can put it on the other side of the room so that it will force you to stand up. One can also use the MILD technique (see relevant section later in this chapter) to wake up shortly after a dream. This should also improve dream memory. Drinking plenty of water or tea can also help; other diuretics should also serve the same purpose. Note, however, that the diuretic effect of coffee is caused by the caffeine, which can prevent you from falling asleep.

If it is particularly difficult to fall asleep, you should drink something an hour before going to bed so as not to become thirsty later, and nothing afterwards. Caffeine and / or sugar should be avoided! It stimulates the body.

However, if it takes a long time to fall asleep, you can use this time to read books about lucid dreaming. This increases the chance of a lucid dream considerably. Tip: Using a lamp near the bed can prevent you from waking up if you want to turn off the light.

Reality checks

Reality checks (or RCs for short) are used to differentiate between dream and reality. It will recommendedthat they are carried out, but at the same time there is a lot to consider when carrying out them, so that they are carried out successfully in the dream and there. A side effect of regular RCs is a critical basic attitude towards one's own perception and experience, which means that a dream is recognized as such even without RC.

  • It is important that you absolutely Must expect dream results, otherwise the placebo effect changes the results of the checks in the dream, so that one accepts the dream reality. In real life there should not be such an influence, but in a dream one has a higher success rate in expectation of dream results.
  • In addition, it must be noted that the trains of thought in the dream are probably neither coherent nor logical. So it is very useful to really do reality checks spontaneous perform.
  • It is also helpful to exclaim “This is a dream!” Immediately beforehand with exactly this conviction.

Here are some examples of reality checks. All of them should be familiarized with, even if only some of them are used.

description manual reliability speed discretion A total of
viewDo you have a clear view This usually only works for people with slightly blurred vision in the waking world. 4 554.67
handsDo your hands have a strange color, do you have too many fingers (do they disappear and reappear when you try to count them)? Do you see any abnormalities? Can you move your fingers through your other hand or through objects? 4 554.67
breathingCan you breathe with your nose closed? 554 4.67
ReadDo the sentences change when you read something? Read something, turn away for a moment, and then read it again. Repeat this process. 54 4 4.33
wallLean against a wall. Is it firm or soft? 4 554.67
timeDoes your watch show a reasonable time? Can you even read the time? Sometimes clocks show wrong numbers or even symbols, or they have more hands than usual. Note: It works better with digital displays. 4 54 4.33
SuperpowersCan you fly (just imagine), open doors or do you have other “magical” powers? Try walking through a wall or mirror. 4 53 4.00
noseCan you see your nose with just one eye open? 2 554.00
LeapWhen you jump, do you slide gently to the ground? 551 3.67
memoryDo you remember how you got to this place and why you are there? What happened an hour ago? Note: this test is not very reliable! 2 3 53.33
mirrorIs your reflection normal Do you even have one? 3 3 3 3.00
painDo you feel pain when you bite your tongue (lightly)? ? 55?
light switchAre the light switches or other devices working? 4 3 1 2.67

Do a few selected RCs on a regular basis. Really assume that you are dreaming and do the reality checks with this assumption. If several tests show you that you are not dreaming, you should think about what could be different in a dream. This will also make you more likely to carry out reality checks in dreams.

In addition to the RCs during the day, you should also do a check when you wake up. This allows one to use a false awakening to become lucid; usually during these awakenings one dreams of the following day.

If one is having trouble performing the checks in dreams, then before going to bed imagine that one is dreaming, noticing strange things, and doing a reality check. Then you do a reality check in real life. After a few times, RCs will also be carried out in dreams.

In situations in which you cannot do an RC, for example at lectures, you should do so as soon as possible. You can also do discreet checks, such as feeling your fingers to see if there are still five. However, if you start to say to yourself: “Now I can't do a reality check!”, Then it shouldn't surprise you if you also make this mistake in a dream.

Which reality check is the best?

When choosing your personal RCs, reliability, speed and discretion are the most important criteria.

  • Reliability is understood to mean how quickly and whether one notices through a dream result (e.g. 7 fingers on one hand) that one is dreaming. It varies from person to person, but some RCs are overall more reliable than others. The figures in the table are only rough estimates and can vary slightly.
  • It is important that a reality check be carried out quickly. It would be a wasted dream time looking for a book or even a mirror. It also gives your subconscious the ability to imitate real results, especially if you think you will get those results.
  • Lastly, RCs should be discreet, which means they shouldn't draw too much attention to you when doing them in the real world. Jumping open suddenly or trying to walk through a wall can be quite embarrassing!

I keep forgetting to do reality checks. What can i remember?

You shouldn't write “reality check” or “lucid” on your hand, because this would lead to an excessive dependency on this memory aid and you may not have the support in your dream. A point or a circle on the hand should suffice.

Another option is to write down a few things that you do regularly during the day. For example: hearing his name, walking down a corridor, turning on the television, reading a book, seeing a stranger. Then you pick three of these things in the morning and plan to do an RC every time things happen during the day. So you get used to carrying out reality checks more and more often during the day.

An RC in a dream revealed that I was not dreaming. What went wrong there?

Some RCs work great for some people and not at all for others. This problem occurs especially with the light switch or the hands. If the light switches work or your hands look completely normal, you should change the technology.

Even after doing a reality check, I didn't realize that I was dreaming. What went wrong there?

For example, you look into a mirror and the reflection has large dents or is foggy and yet you don't notice that you are dreaming. However, that rarely happens when you look in the mirror to do an RC. Then in real life you have to do the RCs more carefully or use more reliable reality checks that show you more strongly that you are dreaming. One should also make sure that the RCs are easy to make. For example, you shouldn't use the time check if you never wear a watch or you shouldn't use the mirror check, if you almost never look in the mirror or if you know that you won't find a mirror in your dreams.

Another possibility that works particularly well is to jump and turn 180 ° so that you can see the surroundings behind you after the jump. Unfortunately, this method is not very discreet, but it works very well. When one dreams, the field of vision just keeps turning or in the wrong direction, for some it feels like their feet are being pulled away from under them.

"10 Commandments" [edit]

Paul Tholey made the following 10 commandments for learning how to induce a lucid dream:

  1. Ask yourself the critical question of whether you are awake or dreaming at least five to ten times a day.
  2. Imagine intensely that you are in a dream, that everything that you perceive, including your own body, is a dream.
  3. When answering the question, pay attention to what is happening in this moment as well as to the past, because dream experiences often set in suddenly and as a rule there is no yesterday, but a gap in the dream. So, do you have memory gaps or do you notice something unusual? (Reality check)
  4. Always ask yourself the critical question in situations that might be characteristic of dreams, e.g. B. when something unusual happens.
  5. Do you have recurring content in your dreams, e.g. B. Often dogs or cats? In that case, ask yourself the critical question whenever you see a dog or cat.
  6. Imagine certain dream contents in the waking state, such as B. to fly through the air, and try intensely to empathize with the experience (visualization). This idea is connected with the thought that one is in a dream.
  7. Fall asleep thinking that you are going to have a lucid dream (autosuggestion).
  8. If your dream memory is rather weak, keep a dream journal to improve it.
  9. Make up your mind to carry out a very specific action in the dream (intention).
  10. Practice regularly, but not doggedly, and be patient!

Techniques [edit]

Overview [edit]

The different techniques can have very different effects on an individual basis. There is no such thing as a “perfect” method, and most techniques can be used for lucid dreaming. Basically, they can be assigned to three categories:

1. Clarity keeping techniques
The still awake person tries to flow his awareness into the dream, for example with the so-called WILD technique (Wake Induced Lucid Dream). In a sense, only the body falls asleep and falls asleep. Lucid dreams can be induced almost at will.
2. Clarity-Gaining Techniques
The dreaming recognizes during the dream event that he is dreaming. This can be done, for example, by recognizing key symbols. If these appear regularly in dreams, a lucid dream can be induced when they appear again.
3. Use of external stimuli
If the dreaming receives stimuli from outside (visual, auditory) in the REM phase, which indicate his dreaming, this can induce lucid dreams. Such stimuli can be light signals, words or sounds.

 

technology Summary advantages disadvantage Best suited for ...
WBTB
(Wake-back-to-bed)
Wake up after a little sleep, get up and after a while go back to bed.
  • easy
  • very reliable, especially in combination with other techniques
  • interrupts the sleep cycle
People who want to develop their techniques or who wake up in the middle of the night anyway.
AutosuggestionReally make yourself believe that you are going to dream lucidly.
  • not as effective as other techniques (e.g. MILD)
  • poor perseverance in other techniques
People susceptible to hypnosis
MILD
(Mnemonic Induction of Lucid Dreams)
Falling asleep while focusing on the intention of "remembering" that you are dreaming.
  • can get pretty boring
People who are able to remember what has been done
WILD
(Wake Initiation of Lucid Dreams)
Keeping the mind awake while falling asleep so as to enter the dream straight away.
  • can induce a lucid dream by the mere intention to do so
  • You can relax completely.
  • can cause terrifying body sensations
  • can (or will) produce hypnagogic images while falling asleep that can look quite terrifying to individuals
  • It takes some time to master this technique.
People who reliably want a lucid dream.
VILD
(Visual Induction of Lucid Dreams)
Repeated visualizations can provoke a dream by doing a reality check.
  • also lets you experience a lucid dream through your will
  • works really very well for some people ...
  • ... not at all with others
  • Visualizing can keep you awake.
People with a good imagination
HILD / FILD
(Hargarts Induced Lucid Dream / Finger Induced Lucid Dream)
In the morning after waking up, move your index finger up and down while telling yourself that in 30 seconds to 1 minute you will do a reality check
  • easy
  • no hypnagogue pictures or sleep paralysis
  • One should be very tired for this
  • After the RC, you are not always in a dream
People who don't have to get up early the next day.
CAT
(Cycle Adjustment Technique)

"Adjusting" your sleep cycle to encourage lucid dreams in the later stages of sleep

  • requires relatively little effort other than adjusting your sleep cycle
  • very effective
  • requires you to get up very early on some days
  • You will only have lucid dreams on certain days (although these will occur more often than with other techniques).
People who have a very regular sleep cycle

IPA [edit]

IPA stands for intended perverted action.
You think of a firm plan for your dream, which you never intend to do in reality; Examples would be: falling, suicidal etc. So something that you would not do in reality under any circumstances, but theoretically could - and feel a certain stimulus (curiosity) to try out what happens when. The only possibility for this, however, is the dream, only there you can safely implement this project. It is important that there is a deeper desire for it, it can take several days before you can implement your project. You shouldn't change the plan until you've done it and make yourself aware of this again every evening before going to sleep, for example: If I dream I'll jump out the window. Or in a dream I'll try to die. etc. Due to the increasing manifestation with the number of attempts, you will at some point in your dream remember the plan, e.g. because you see a window, and carry out your desired action. Probably works better for people who like to experiment. For one thing, we remember "weird" things better than normal ones, which increases the chance that it will penetrate consciousness while dreaming.Furthermore, the action is also your RC, because through the action (even if you only perform it unconsciously in a dream) you become aware that you are dreaming. From that moment you can then shape your dream as you like.

WBTB [edit]

This technique has been classified as “green”: This technique has been successfully tested in scientific experiments and / or is part of a commercial book on lucid dreaming.

WBTB stands for “Wake-Back-To-Bed”.

After 4 to 6 hours of sleep, wake yourself up, get up, and stay awake for anywhere from a few minutes to an hour before going back to bed. Preferably during this time you do something related to lucid dreaming, such as: B. read a book on this subject. WBTB works best when combined with other techniques; many people have had amazing results with a MILD / WBTB combination. The WBTB technique significantly increases the chance of becoming clear in the dream, and in connection with MILD (see below) you increase it even further if you plan an hour or more of sleep after the WBTB "session". However, WBTB takes a lot of time to sleep, so this technique is more likely to be used on weekends.

I always wake up, but I can't pull myself together and get up. What can I do?

Hang a piece of paper with the words, "Get up!" On the wall or ceiling so that you can see it when you wake up. Other incentives to get up can of course be the alarm clock or a light that turns on under the bed. After having a lucid dream with WBTB, you will find it much easier to get out of bed because it will give you the right motivation.

Autosuggestion [edit]

This technique has been classified as “green”: This technique has been successfully tested in scientific experiments and / or is part of a commercial book on lucid dreaming.

This technique uses autosuggestion to achieve lucid dreams. This can be beneficial for those who are very susceptible to hypnosis, but for most people the MILD technique will be more effective.

So before you go to sleep, imagine that tonight you are going to have a lucid dream. You can use a mantra (such as, "I will know that I am dreaming!") If you want, but make sure you are not trying too hard to force a lucid dream. Instead of putting too much energy into your suggestion, just try to imagine having a lucid dream. Try to imagine what such a dream could be like, but be patient if you do not reach such a dream state right away.

Autosuggestion can also be used to improve dream memory. Use the technique as described above, but instead of suggesting that you have a lucid dream, you want to be able to remember your dreams. You can also use a mantra like this: "When I wake up, I will remember what I dreamed!" Be careful not to try too hard to repeat the mantra. Instead, really expect that you will remember your dreams.

In addition, the placebo effect has a strong influence on dreaming. If you believe that the dream characters are acting boring and lifeless, they are much more likely to act so too. On the other hand, if you believe that they can be creative, original, and surprising, then they are much more likely to be. Much of the dreams are influenced by the placebo effect. Remember that lucid dreaming will be easier if you also believe that it is easy.

MILD [edit]

This technique was classified as “green”: This technique is detailed in the book Exploring the World of Lucid Dreaming described by Stephen LaBerge.

MILD means "Mnemonic Induction of Lucid Dreams" or "Mnemonically Induced Lucid Dream". The MILD technique was developed by Stephen LaBerge and is described in his book Exploring the World of Lucid Dreaming explained in detail.

In the MILD technique, you focus on "remembering" that you are dreaming. Repeat a short mantra in your mind, such as, “The next time I dream, I will remember that I am dreaming!” Think about what that means (such as reminding yourself that you are dreaming just like you remember in the grocery store that you still need bread) and imagine you are in a dream that you just had, but this time you realize that you are dreaming. For example, imagine that you were flying and you recognize it as a dream, precisely because you are flying. Repeat and visualize the mantra until you are sure that your intention is “engraved” in your thoughts or you fall asleep. When you stop the visualizations and the mantra, try that the last thing on your mind before you fall asleep is the intention to realize that you are dreaming.

In general, MILD can be used when you are just going to bed or after awakening from a dream during the night. If you are using the MILD technique after waking up from a dream, you should go over that dream again in your mind to be sure that you can remember the dream. Some people find it helpful to make some notes about the dream in their dream journal.

When you've gone through the dream in your mind, go back to bed and use the MILD technique, but this time picture the dream you just had. Go through the dream until you find a dream sign that you didn't notice in the previous dream. But this time you recognize this dream sign and become "lucid".

Repeat these steps until you fall asleep; Hopefully you will find yourself in the dream you just had, notice the dream signs you set before, and become lucid.

WILD [edit]

This technique has been rated “green”: This technique has been successfully tested in scientific experiments and / or is part of a commercial book on lucid dreaming.

WILD stands for "Wake-Initiated Lucid Dream" or "Wake-Initiation of Lucid Dreams" and refers to similar techniques that revolve around conscious falling asleep. This technique works in a similar way to self hypnosis. Some people believe that WILDs are not a dream but a form of out-of-body experience. Numerous websites deal with this topic.

For most WILD dreamers, this technique works best early in the morning, immediately after waking up or during an afternoon nap, because the sleep cycle then continues with a REM phase. As soon as you have some experience with WILDs, you can try it at other times as well.

It's best to start by relaxing your body completely. Use a relaxation, meditation, or trance technique that you are comfortable with (such as progressive muscle relaxation or 61 point relaxation) that should make your body feel relaxed and heavy.

There are many different ways to induce WILDs, such as reverse blinking, but they all have in common that they try to keep the mind awake while the body falls asleep. (Of course, the mind needs to fall asleep to some extent, just notice.) A few methods are outlined below.

If you pay attention to your physical body while trying this technique, you will likely fall into sleep paralysis (which usually only occurs after you fall asleep) without losing consciousness of your body. You will feel a tingling or tingling sensation (this could be uncomfortable). This phenomenon can feel so strong that you are about to jump up; but lie down and bear the uncomfortable feeling. Don't worry, the whole thing is 100% harmless! But sometimes you can just wait until you fall straight into a lucid dream. However, if you do not fall asleep, you will be completely paralyzed, with the exception of your eyes. Try not to move under any circumstances. Imagine your dream hand or mind hand, step up, leave your physical body behind you. Now you should have two different bodies: a dream body and one in the "waking world". Just control your dream body; if you use your real one, you will wake up. Now you can try to roll out of bed, straight into your dream world. Alternatively, you can go through a mirror or sink into your bed.

Another method is to start with the "reverse blinking" after the relaxation phase, i.e. you only open your eyes for a fraction of a second and then close again immediately, like normal blinking, only the other way around. After five minutes you can stop it and wait, then the phase begins in which the tingling and vibration appear.

Hypnagogue pictures [edit]

Let your mind wander. Do not try to hold onto a train of thought, but watch how the thoughts keep changing on their own every few seconds. This simulates your thought patterns while falling asleep. When you've done this long enough, the images and sounds begin to take on a life of their own, becoming unreal and somewhat strange - these are called hypnagogic images. If you manage to enter the dream at this point, you will become lucid very quickly. Otherwise you may realize that you are consciously in sleep paralysis (see above).

Counting [edit]

Another technique is to count to 100 in silence, optionally you can insert, for example, “I'm dreaming!” Between two numbers. As an alternative, you can imagine going down a flight of stairs and reading the number of the floor on each floor, starting with the 100th floor down to the ground floor. Try to imagine this image as vividly as possible: not only capture what you see, but also what you hear, feel (touch the banister) and smell. At some point, this picture should continue into a dream, or you enter sleep paralysis as described above.

Noise technology [edit]

Some people will like this technique, some will not. The idea is roughly the same as with other WILD techniques, i.e. consciously entering the dream state. To use this method, you need a completely quiet place to sleep. He should be so calm that you can hear his own blood flowing, so to speak. Lie down and try to relax as much as you can while trying to hear this tone. This technique works in conjunction with the WBTB method. If you are too tired, you will soon fall asleep and it is very difficult to maintain consciousness. Over time, you will notice that this buzzing sound increases in intensity. This can be scary for beginners, but don't worry! You will not be deaf when you wake up - everything is safe! This is just an effect that is caused by the brain trying to switch from waking hearing to dream hearing, which is not based on real noises. At this point the hypnagogic state occurs. All you need is focus. Do not be afraid and do not think about anything, just lie there still, and in time you will slide into the dream state ...

Dream incubation

This technique has been classified as “green”: This technique has been successfully tested in scientific experiments and / or is part of a commercial book on lucid dreaming.

In order to get a dream on a specific topic, you should develop a phrase that summarizes that topic (for example, "I will go to Atlantis"). Perhaps it will help you to write this sentence down. If you want to do something in your dream, then think of a sentence that also includes this (e.g. "I want to see Atlantis sink into the ocean"). If you want to become clear in this dream, you should write something like “When I dream [about the subject], I want to remind myself that I am dreaming!” Next to your subject sentence. Go to bed and focus on your topic phrase. Imagine how you dream about this topic and how you notice that you are dreaming. Think about your sentence, the subject, and your intention to become lucid while you are falling asleep. The last thing that should come to mind before you fall asleep should be your intention to lucidly dream about the subject you want. You may want to wake yourself up when the dream fades so that you can remember your dream sooner; you can do this by ignoring dream perception, the opposite of dream stabilization techniques. Then do a reality check after you wake up to make sure you are really awake.

Chaining dreams

This technique has been classified as “green”: This technique has been successfully tested in scientific experiments and / or is part of a commercial book on lucid dreaming.

Chaining dreams together is a way to go back to a dream after waking up. Basically, it works for lucid and normal dreams, but you will probably want to use it for a lucid dream.

When you wake up from a dream, lie still and keep your eyes closed. (If you don't think you had a dream before you woke up, this technique probably doesn't work as well.) It doesn't matter if you move around a little or open your eyes, but the less movement, sensory stimuli, or time after you wake up, the less better. Ideally, it shouldn't feel like you've woken up, but rather like a brief "pause" during a dream. As soon as you are ready to go back to sleep, close your eyes and either imagine that you are already in the dream again, or use the "twist technique" (see next chapter), in which you imagine you "twist" back into yourself your dream. This technique works a little faster than the former. Make sure that you will always remember that you are dreaming, otherwise you could lose your clarity. Stimulate your senses as early as possible.

VILD [edit]

This technology has been rated "yellow": There are several confirmations in the forum ld4all.com that this technology works.

VILD stands for "Visual Induction of Lucid Dreams" or "Visually Induced Lucid Dream". This technique was completed by Peter Harrison, also known as Pedro on the ld4all.com forum. Here you can read the relevant thread. The version described here has been changed slightly.

The first thing you should do is relax. You can use the relaxation methods described in the WILD chapter. You can imagine how your brain slowly "empties" and you become more and more sleepy. If you find it difficult to fall asleep quickly, it can be very helpful to read a book (preferably about lucid dreaming, of course) until you feel sleepy.

Now you should visualize a previously prepared dream. Here is an example of such a prepared dream: I am in a red room with a door. A friend next to me asks if I can show him what reality checks are. I do my RCs (which show me I'm dreaming!), Tell him this is just a dream, and walk towards the door. Make sure you know exactly how the dream will play out, such as which friends, the exact words they say, and which RCs you are doing. Reality checks that do not require items such as clocks or books are preferred. Slowly imagine this dream three times in a row so that you are sure that you have imagined every detail. Then you can really take off and imagine this dream over and over again. You should visualize this dream as if you were seeing everything with your own eyes, not from the perspective of a third person. If your thoughts wander, just ignore them and keep imagining your dream non-stop. You will need patience with this technique - don't give up just because you think it won't work.

Then, if you actually dream this, you will notice the difference as soon as you do your reality checks. After that, you can move in the dream (e.g. thank your friend) and go through the door.

The disadvantage of this technique is that visualization can keep you awake.

HILD / FILD [edit]

This technology was classified as “green / yellow”. There have been reports from a wide variety of people who have confirmed that this technique works.

FILD means Finger Induced Lucid Dream, this technique is also often called HILD (Hargarts Induced Lucid Dream) named after the forum name of the inventor "Hargart".

The best time to practice this technique is early in the morning, when you wake up tired and could easily fall back to sleep. After waking up, it is best not to move or open your eyes. You alternately move your index finger and middle finger, it should only be a small movement (e.g.like pressing two keys alternately with your fingers on a piano). As you move your finger, you relax and you tell yourself that you can do an RC in 30 to 60 seconds. Don't try to count the time, it will only keep you awake. After doing the RC, you are either in a dream or unfortunately you are still awake. This could be because you weren't tired enough or you (accidentally) stayed awake. You notice when you slide into the dream because you no longer feel tired (a kind of different body feeling).

LILD [edit]

This technology was classified as “green / yellow”. There have been reports from a wide variety of people who have confirmed that this technique works.

LILD means "Lucid Induction of Lucid Dreams" or "Lucidly Induced Lucid Dream".

To use this technique, you first need to have a lucid dream. This might sound strange, but it can help you have more lucid dreams. The idea behind this is that you ask someone in your dream if they can remind you the next time that you are dreaming. This is how you can become clear in your next dreams. For example, you can ask one of your dream characters for help; tell him that you will meet again the next night and that he will remind you that you are dreaming. If it works the way it should, the next night this dream character will walk up to you and tell you that you are dreaming, and so (hopefully) you are dreaming clearly. There are numerous variations on this technique; you can put up signs in your dream environment reminding you to do a reality check or take “lucid dream pills”. This technique doesn't claim to be very effective, but it does can function; everything depends on whether you unconsciously come up with this memory (e.g. your dream character or the signs in your dream environment) in a later dream and thereby become clear.

CAT [edit]

This technology was classified as “green / yellow”. There have been reports from a few different people who have confirmed that this technique works.
  1. Go to bed at the same time each night for a week and get up 90 minutes earlier than normal. Do reality checks every two to five minutes for those 90 minutes.
  2. After the first week, alternate every day: carry out step 1 and make a point of carrying out the reality checks at the normal time. Then sleep all night next time. This will result in you doing your reality checks in the very best REM sleep phase.

Key to lucid dreaming

This technique has been rated "yellow": There have been several confirmations on the Dreamviews.com forum that this technique works.

This technique was developed by a user named SilverBullet on the Dreamviews forum. It's about letting yourself believe that you can dream lucidly. You don't need reality checks or a dream diary. The following instructions have been translated from English into German.

Step 1 [edit]

The first thing to do is to say goodbye to the idea that it is difficult to have lucid dreams. Because having lucid dreams is really very easy. The only thing standing in your way is you. Many websites spread the misconception that it is hard to have lucid dreams. Stop spreading this belief any further.

Step 2 [edit]

Feel that you are a born natural talent in lucid dreaming. That you are a lucid dreamer with every cell in your body, as if it were your destiny. Imagine you've already achieved your goal. For your subconscious, imagination and reality are the same.

Step 3 [edit]

Do things like you've already done the "dreaming clear" part. Think about what you would do if you were in a lucid dream. And remember, everything is possible, there are no limits! It is good when you look at your hands in a dream. However, it is not necessary to get used to looking at your hands over and over again in everyday life. Just do it when you are in a dream. It might sound like it doesn't make any sense, but it does.

Step 4 [edit]

This step is optional but is highly recommended. If your lucid dream is starting to fade, make sure not to move or open your eyes if you wake up so that you can quickly get back into the dream. This allows you to have many lucid dreams in a row. Of course, this also works with a normal awakening, but it's a lot easier when you wake up from a lucid dream.

Lucid dreaming is very easy, which is why this guide consists of so few steps. You can do this without being a rocket scientist. You may or may not combine these steps with other techniques.

Tibetan methods

Tibetan Buddhists practice what is known as dream yoga. Probably one of the most time consuming techniques to induce lucid dreams, but also the most rewarding according to the practitioner. The basic principle is this Awareness. Awareness should be practiced in the waking state as well as in sleep. Meditations on the question “Who is conscious?” Can catapult you into higher levels of consciousness. Maintaining this level is another matter, of course. The Tibetans have developed many yoga exercises and disciplines for this purpose. Perhaps the most interesting difference between Tibetan dream yoga and the modern western methods of inducing lucid dreams is the Tibetans' claim to maintain their awareness during the deep sleep phase, not just in the REM phases of sleep. For the interested reader, the best method to start with is to see all experience as a dream. Our nervous system only adjusts to a very small section of the incredible amounts of matter and radiation that surround us. For people who believe that we are more or less creating our own reality, this exercise should actually be very easy. Generally speaking, it is better to get instructions from a flesh-and-blood teacher than from literature or a book like this one.

Other techniques

These techniques were rated “red”. There is no definite evidence that they work.

Many of these techniques are simply combinations of other techniques with some modification.

  • Dream sign - You can become lucid if you try to pay attention to certain dream signs in your dream. You can use autosuggestion (as described above) to combine a dream sign with a reality check, or you can just get used to doing an RC if you see a dream sign while awake. Here are some dream signs you can use:
    • thirst - Don't drink anything for a long time (of course not to Long). Get up at night and sprinkle some salt on your tongue or eat a chilli pepper to make you even more thirsty. Then fill a glass with cool, fresh water and place it next to your bed. Maybe in a dream you will drink from it or get something to drink.
    • False awakening - As you fall asleep, imagine that you will wake up in the middle of the night. Hopefully, when you are deeply asleep, you will only dream that you wake up in the middle of the night. If you are a very light sleeper, however, you will likely actually wake up.
    • bladder - Drink large amounts of water before going to sleep. In the dream you will probably have to go to the toilet. Warning: you can mess up your bedding with it! Note from a reader: Thank you, the warning came too late.
  • Chakra - Use the chakra (“Third Eye”) meditation to help you fall asleep. Use them in conjunction with the WBTB method.
  • Punishment or reward - Punish or reward yourself depending on whether you realized whether you were dreaming or not. This method can increase your motivation to dream lucidly.

Other methods [edit]

Activate reminder [edit]

Try to remember all the details of the past day as you experienced them. The chronology of the episodes isn't that very important. Regular practice and the scope of the recapitulation have a direct effect on the ability to remember the perceptions experienced in the dream.

Eating and drinking

There are numerous foods and drinks that can affect sleep and even dreaming when consumed. Please note that for some of these effects there is no explanation or scientific study and that some are likely myths based on a simple placebo effect.

Don't overdo it, too much of certain foods can have nasty side effects. Don't just start experimenting without background knowledge! Some of the medications can have side effects. It is recommended that you review the supplements online and / or with a doctor before using them. The authors do not endorse the use of illegal drugs in any way.

  • Warm milk contains the amino acid tryptophan, which is a precursor for the hormone serotonin and is supposed to help you fall asleep.
  • Vitamin B6 and other B group vitamins are essential for neural function.
  • Melatonin is another hormone that has neural activity.
  • 5-HTP, or L-tryptophan, is a serotonin-like compound that some claim to induce lucid dreams half the nights it is consumed.
  • With Matcha, a green powder tea used in the Japanese tea ceremony, a very high degree of effectiveness can be achieved, although it should not be dosed too high due to its high caffeine content. Other green teas can also be used, but the concentration of the active ingredients is much lower there and a clear effect has not yet been proven.
  • Galantamine is extracted from the snowdrop and improves memory and concentration. Dreams are remembered more easily and better, the chance of lucid dreaming is significantly increased. (see also under links at the end of the book)

Plants:

Frills [edit]

There are various utensils that should help to achieve clarity. Most of them are based on a recognition of the REM phase and the subsequent triggering of a stimulus (e.g. a flashing light) that does not interrupt sleep, but ideally is integrated into the dream and thus leads to a lucid dream.

Software [edit]

There is freely available software for your PC that you can use to influence your dreams:

  • Lightened Dream for Windows. A free dream diary with many diagrams with which you can play music in the middle of the night.
  • Brainwave Generator for Windows. It works by playing so-called "binaural beats" that are supposed to affect your brain waves.
  • SBaGen for Windows, MacOS X, and Linux. Here, too, the "binaural beats" technique is used, which supposedly influences the brain waves.
  • Dream Recorder for MacOS X. The iSight webcam records you in your sleep and recognizes your REM phases. Sounds can be played during these to evoke lucid dreams.

There are numerous other programs; the best thing to do is take a look at the aids section of the lucid dream forum, where you can get information about all kinds of programs.