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清醒夢/誘導方法

維基教科書，自由的教學讀本

當前條目的內容正在依照en:Lucid Dreaming/Induction Techniques的內容進行翻譯。（2022年2月27日）
如果您熟知條目內容並擅長翻譯，歡迎協助改善或校對這篇條目。長期閒置的非中文內容可能會被移除。

本頁介紹了一些清醒夢誘導方法。建議您每晚至少能回憶起一個夢，以最大限度地發揮這些方法的效果。

基礎知識

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本章後面討論的許多清醒誘導技術都有某些要素。為了更好地理解這些技術，將首先討論這些常見組件。

睡眠中斷

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許多技術共有的一個元素是睡眠中斷。睡眠中斷是在您的正常睡眠期間有意識地醒來並在短時間內（10-60 分鐘）入睡的過程。這可以通過使用相對安靜的鬧鐘輕鬆完成，讓您在不完全喚醒您的情況下恢復意識。如果您發現自己在睡眠中按下鬧鐘，可以將其放在房間的另一側，迫使您下床將其關閉。其他基於生物節律的選擇包括在睡覺前喝大量的液體（特別是水或茶，一種已知的利尿劑），迫使你起床小便。

睡眠中斷是 MILD 技術（如下所述）的自然組成部分，它訓練您在夢結束後立即起床。

睡眠連續性

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如果您剛開始入睡有困難，請在睡前約一小時避免喝水。否則，您可能會發現自己跑到洗手間，打亂了任何清醒夢的嘗試。另外，睡前儘量避免攝入咖啡因和糖。但是，根據您的敏感性，咖啡因可能只會刺激您的大腦，而不是您的身體。這種對意識的額外控制可能有助於誘導清醒夢。白天鍛鍊是讓身體為睡眠做好準備的好方法。但是，睡前三小時內一定不要運動，因為睡後身體會受到短暫的刺激。早上或下午是最好的時間。

如果您仍然難以入睡，請嘗試在臨睡前閱讀有關清醒夢的內容。您的潛意識可能會吸收這些信息，從而增加您體驗清醒夢的機會。如果您真的決定在睡覺前閱讀，請在床邊放一盞燈，因為起身關燈可能會重新喚醒您的身體。

現實檢查

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現實檢查是一種您可以執行的辨別您是在做夢還是醒著的測試。當您確定自己醒著時進行現實檢查可能看起來很奇怪，但是養成進行這些現實檢查中的一項或多項的習慣將大大增加您做清醒夢的機率。比如說，如果你每天清醒時都捏著鼻子嘗試通過它呼吸幾次，那麼你很可能會在夢中這樣做。而當你在夢中進行現實檢查時，當然結果應該會有所不同，在這種情況下，你會發現你以某種方式通過封閉的鼻孔呼吸。你會知道你在做夢，and be able to take lucid control!

這裡有一些現實檢查。即使您只使用幾個，您也應該熟悉整個列表。

可靠 速度 隱蔽 綜合 誤報 漏報
呼吸 你能用手指緊緊地捂住鼻子和嘴巴呼吸嗎？ 5 5 3 4.33 - 非常罕見
跳躍 當你跳的時候，你會飄回來嗎？ 5 5 1 3.67 - 罕見
閱讀 閱讀時句子會發生變化嗎？閱讀，轉身對自己重複一遍，然後轉身再讀一遍。這樣做兩次。 5 4 4 4.33 - 罕見
視力 你有完美的視力嗎？這僅適用於在現實世界中視力至少略微模糊的人。或者，如果你在現實世界中有完美的視力，你可能在夢境中有模糊的視力。 4 5 5 4.67 - 經常
手 您的手是否有奇怪的顏色、過多的手指（有時它們會在您嘗試數手指的數量時消失並重新出現！）或其他異常情況？你能把你的手指推過另一隻手嗎？ 4 5 5 4.67 - 偶爾
時間 您的手錶或時鐘是否顯示合理的時間？您可以讀取時間嗎？有時時鐘的指針數量錯誤或有奇怪的符號。嘗試讀取時間兩次，如上面的閱讀檢查。注意：數字時鐘通常更適合這種現實檢查。 4 5 4 4.33 - 偶爾
超能力 你能飛行（只是想像一下）、開鎖或使用其他魔法嗎？試著改變你的身體形狀，或者穿過牆壁、窗戶或鏡子。 4 5 3 4 - 經常
電燈開關 電燈開關能用嗎？ 4 3 1 2.67 偶爾 偶爾
鏡子 鏡子裡的你正常嗎？ 3 3 3 3 - 偶爾
鼻子 你能閉上一隻眼睛看到你的鼻子嗎？ 2 5 5 4 - 罕見
記憶 你能否記得你是怎麼到這裡的，你為什麼在這裡以及一小時前發生了什麼？ 2 3 5 3.33 罕見 經常
身份 你的性別、年齡、工作、人際關係和責任是否和往常一樣？ 2 3 5 3.33 - 偶爾

選擇幾個您將定期進行的現實檢查。認真對待它們，不要假設你醒著（即使你知道自己醒著）。如果您在清醒時非常認真地練習進行這些檢查，那麼您更有可能在做夢時認真進行檢查。您應該每次都進行不止一項現實檢查。如果你發現它不是夢，環顧四周，想想如果它是夢會有什麼不同。如果你這樣做，你將更有可能在夢中進行現實檢查。

除了全天進行現實檢查外，您還需要在醒來後立即進行現實檢查。這可以幫助您在假醒（當您夢到自己已經醒來但實際上仍然迷糊時）中變得清醒。每次醒來時，使用數字鬧鐘或手機顯示屏進行閱讀檢查，是一種快速可靠的方法來發現假醒。

如果您無法將現實檢查帶入夢境，那麼在睡前想像自己在夢中，注意到奇怪的細節並進行現實檢查。然後在現實生活中進行現實檢查。如果你在睡前這樣做幾次，你會發現你會在夢中更頻繁地這樣做。

如果您處於無法進行現實檢查的情況下，例如在公開演講中，請嘗試儘快進行檢查。您可以非常隱蔽地進行一些現實檢查，例如查看標誌上的一些文字。如果你開始說「好吧，我現在不能做現實檢查」，當你在夢中犯了這個錯誤時，你不應該感到驚訝！

哪種現實檢查最好？

在選擇現實檢查時，現實檢查最重要的屬性是可靠性、速度和隱蔽性。

  • 現實檢查的可靠性指的是，當你在夢中做檢查時，你有多大可能認出檢查的結果表明你在做夢。它因人而異，但某些現實檢查總體上比其他檢查更準確。上表中的數字僅為粗略，因人而異。
  • 快速進行現實檢查很重要。如果您必須四處尋找一本書或（可能更糟）一面鏡子，那會浪費夢的時間。此外，它還可以讓您的潛意識有更多時間產生現實生活中的結果，特別是如果您相信檢查會產生現實生活中的結果。
  • 第三，現實檢查應該是隱蔽的；也就是說，當你在清醒的世界裡做這件事時，它不應該引起太多的注意。突然跳到空中或試圖穿過牆壁作為現實檢查可能會導致很多尷尬！
  • 第四，現實檢查不應該有「誤報」。當在現實中進行的現實檢查顯示您在做夢時，就會發生這種情況。當你得到夢的結果時，再做一次現實檢查以確保正確性！
  • 最後一個重要的注意事項是現實檢查是否應該有「漏報」。當在夢中進行的現實檢查顯示您在現實中時，這種情況就會發生。如果您認為自己可能在做夢，請繼續進行測試，直到證明自己是對的！

在上表中，滿分為5分。

我很難記住全天進行現實檢查。我可以使用哪些提醒？

你很幸運度過了有趣的一天，忘記了清醒夢的事！當您想到某些事情（例如您的朋友或家庭作業）時，您可以標記自己的想法以提醒你想到夢的事。不建議在你的手上明確寫下「現實檢查」或「清醒」，因為這可能會導致對這個提醒的過度依賴，這個提醒在夢中可能不存在。但是，您可以只在手上畫一個點或小圓圈。這應該足以提醒您進行現實檢查。

試著在你的時鐘、手機或手錶上貼上一個小標籤，提醒自己進行現實檢查。（一些奇怪的顏色會讓它更明顯，你需要更長的時間才能習慣它並忽略它。）如果你在醒著的時候定期檢查這些，你會做很多現實檢查。

一個簡單的咖啡杯，上面印有「你在做夢嗎？」之類的提醒，或隨機警報也可以很好地發揮作用，但儘量不要過於依賴它們。您可以在LD4All找到這些示例。

另一種技巧是寫下你一天中經常做的三件事。例子包括聽到你的名字、穿過門口、打開電視、開始看書或見到陌生人。早上，選擇三個這樣的事件，並打算在第二天發生時進行現實檢查。

我在夢中做了一個現實檢查，但它說我不是在做夢。什麼地方出了錯？

一些現實檢查（主要是電燈開關和手）對某些人非常有效，而對另一些人則非常糟糕。如果您發現電燈開關正常工作或您的手完全正常，則需要更改為不同的方法。


我在夢中做了一個現實檢查，但我並沒有完全意識到我在做夢。什麼地方出了錯？

這方面的一個例子是照鏡子，在你的倒影上看到一些巨大的癤子或灰色的霧氣，卻沒有意識到你在做夢。如果您真的打算將鏡子作為現實檢查，這很罕見。在現實生活中進行現實檢查時需要更加小心，或者選擇更可靠的現實檢查來更明顯地表明你在做夢。還要嘗試選擇易於進行的現實檢查。例如，如果您從不戴手錶，請不要依賴時間現實檢查；如果您白天很少照鏡子，或者您知道自己不會在夢中找到鏡子，請不要選擇鏡子現實檢查。

另一個解決這個問題的好方法(and a good practice in general)是一次執行兩個或三個現實檢查。例如，時間現實檢查可以很容易地與試圖推動一隻手穿過另一隻手相結合。或者，對於那些戴眼鏡的人來說，測試您閱讀文本的能力自然適合檢查「不戴眼鏡的完美視力」。


方法

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當您通讀這些方法時，請記住不同的方法適用於不同的人。沒有「最好的方法」，大多數方法可以用來每晚做 2-5 個清醒夢！你可以在一個晚上做幾個清醒夢，但除非你記住它們，否則你不會知道它！

但是，您可能需要一些關於您應該首先嘗試哪種方法的建議。考慮一下你是想使用從夢開始的方法還是從清醒開始的方法。*如果你掌握了一種從清醒開始的方法，你最終將能夠在你睡覺時按需做清醒夢。對於其他方法，你必須依靠你的運氣在你完成你的方法之後給你帶來清醒夢。以下是特定方法的一些優點和缺點：

（請記住，在嘗試這些方法之前，必須能夠每晚至少回憶一個夢）

方法 概述 優點 缺點 最適合... 評級

WBTB
(Wake-Back-To-Bed)

睡一會後醒來，然後回到床上。

  • 簡單
  • 可以非常可靠，尤其是與其他技術一起使用時
  • 打亂睡眠周期

People who want to strengthen other techniques, or who wake up in the middle of the night anyway.

想要加強其他技術的人，或者無論如何在半夜醒來的人。

綠

Auto-suggestion

讓自己真誠地相信你會變得清醒——而不是打算變得清醒——你就真的會這樣。

  • 簡單
  • 不如其他一些技術（如 MILD）有效

容易被催眠或在練習冥想的人。

綠

MILD
(Mnemonic Induction of Lucid Dreams)

Fall asleep while focused on your intention to remember that you are dreaming.

  • 簡單
  • 可能很無聊

具有良好前瞻性記憶（對未來意圖的記憶）的人。

綠

WILD
(Wake-Initiation of Lucid Dreams)

入睡時保持意識，直接進入夢境。

  • 讓你真正隨意誘發清醒夢
  • 可能導致可怕的經歷
  • 可能需要很長時間才能掌握

想要可靠地擁有清醒夢的人。

綠

VILD
(Visual Induction of Lucid Dreams)

By repetitive visualisation, incubate a dream in which you do a reality check.

  • 也能讓你隨意誘發清醒夢
  • 對某些人來說效果非常好...
  • ...但對其他人來說不是很好
  • 可視化可以讓你保持清醒

具有良好可視化技能的人。

綠/黃

CAT
(Cycle Adjustment Technique)

調整您的睡眠周期，以激發睡眠後期的意識。

  • 除了調整你的睡眠周期之外，需要相對較少的努力
  • 非常有效
  • 要求您在某些日子早起
  • 你每隔一天才有可能做一個清醒夢(though this could easily be more frequently than with other techniques)

睡眠周期非常規律的人。

綠/黃

* 論壇中常用的首字母縮略詞是 DILD（Dream-Initiated Lucid Dream）和 WILD（Wake-Initiated Lucid Dream）。所有誘發 WILD 的技術都在本頁的WILD下進行了描述。

WBTB

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評定為綠色。這項技術在科學研究中取得了成功和/或成為關於清醒夢的商業書籍的一部分。

WBTB 代表「Wake-Back-To-Bed」。

在睡 4 到 6 個小時後醒來，起床並在再次睡覺前保持幾分鐘到一個小時之間的任何時間。最好在這段時間做一些與清醒夢有關的事情（例如閱讀有關清醒夢的書），但這不是必需的。這最好與其他技術結合使用；許多人通過 MILD/WBTB 組合獲得了驚人的效果。WBTB 技術顯著增加了您實現清醒夢的機會，如果您計劃在 WBTB 之後睡一小時或更長時間，則結合使用 MILD（見下文）可提高成功率。但是，您可能需要充足的睡眠時間，因此您可能只能在周末使用它。

如果你睡得太深而無法清醒，那麼你可以修改這個技巧。嘗試回到與您通常睡覺的地方不同的地方睡覺，例如在沙發上、不同的床上，甚至在地板上。如果您無法做到這一點，請嘗試改變您的睡眠方式，例如嘗試使用較輕的毯子睡覺或在床上時顛倒您的身體方向（即交換頭和腳）。這樣做是為了讓你的身體知道，這些不同的環境意味著你想要更有意識的睡眠，而不是更深的睡眠。一開始，不同的環境也會讓你更加警覺，這可以提高你在睡眠中的意識水平。

有時我醒的時間很短，但無法振作起來，無法起床和下床。我能做些什麼？


在牆上或天花板上放一張明亮/鮮艷的紙，這樣你醒來時就能看到它。其他刺激可能是熱水瓶、床下打開的燈或鬧鐘。一個好的技巧是把鬧鐘放在伸手夠不到的地方，這樣你就不得不從床上起來並把它關掉。如果這仍然不足以恢復意識，請嘗試記下您保持清醒的意圖並將其放在鬧鐘上。用這種方法做清醒夢後，你會發現起床越來越容易，因為你會有更多的動力。

Threads about the WBTB technique at ld4all.com: The BIG WBTB topic

自我暗示

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評定為綠色。這項技術在科學研究中取得了成功和/或成為關於清醒夢的商業書籍的一部分。

這項技術描述了如何使用自我暗示來做清醒夢。對於極易受到催眠或會冥想的人來說，它可能特別有效，但對於大多數人來說，MILD 可能會更有效。


當你入睡時，對自己暗示，你將在那天晚上或不久的將來做一個清醒夢。如果您願意，您可以使用口頭禪（例如「我會認出我在做夢」），但請確保您不要太努力地獲得清醒夢。與其在暗示中刻意努力，不如試著真誠地期待做一個清醒夢。讓自己對即將擁有的清醒夢充滿期待地思考，但如果你沒有馬上得到一個，請耐心等待。

您也可以使用自我暗示來改善夢境回憶。只需使用上述技術，但不要暗示你會做一個清醒夢，而是暗示你醒來時會記住你的夢。你也可以用一個口頭禪，比如「當我醒來時，我會記得我做的夢」。請注意不要在口頭禪上刻意付出太多努力——試著真誠地期待記住你的夢。

MILD

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評定為綠色。這項技術已在Stephen LaBerge的《Exploring the World of Lucid Dreaming》中進行了詳細說明。

MILD 代表「Mnemonic Induction of Lucid Dreams」，有時也代表「Mnemonically Induced Lucid Dream」。MILD 技術由 Stephen LaBerge 開發，並在他的《探索清醒夢的世界》一書中進行了全面描述。

使用 MILD 技巧，當你入睡時，你專注於記住的意圖，以認識到你在做夢。在腦海中重複一句簡短的口頭禪，例如「下次我做夢時，我會記得我在做夢」。想想這意味著什麼（即你想記住你在做夢——就像你去雜貨店突然想起你需要麵包一樣），並想像你回到了你最近做過的夢中，但這一次你意識到你在做夢。例如，如果您最近夢到飛行，想像一下因為您正在飛行而意識到這是一個夢。不斷重複和觀想咒語，直到你確定你的意圖已經在你的腦海里或你睡著了。如果你停止重複和想像咒語，那麼仍然試著確保在入睡前你腦海中的最後一件事是你打算記住認識到你在做夢。

一般來說，可以在晚上第一次睡覺時實踐 MILD 技術，或者在夜間從夢中醒來後實踐。如果你在夢中醒來後實踐 MILD 技巧，你應該先過一遍夢境，以確保你記住它。有些人發現在他們的夢記中記下一些關於他們夢的筆記很有幫助。

將夢記入記憶後，重新入睡並按照上述步驟進行操作。但這一次，想像一下你剛剛做的夢。在你腦海中的夢中移動，直到你遇到你最初錯過的夢中的意象。現在，你不要錯過夢中的意象，而要想像自己認出了它並變得「清醒」。

重複這個直到你睡著。你會重新進入夢境，你會認出夢境，最後變得清醒。

Threads about the MILD technique at ld4all.com: The BIG MILD topic I II | MILD at Midnight? | MILD Mantras
archive.org threads about the MILD technique from www.dreamviews.com (offline): Mnemonic Induction of Lucid Dreams (MILD) | Getting more help with MILD from your subconscious

WILD

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評定為綠色。這項技術在科學研究中取得了成功和/或成為關於清醒夢的商業書籍的一部分。

WILD 代表「Wake-Initiated Lucid Dream」，或「Wake-Initiation of Lucid Dreams」，指的是任何涉及有意識入睡的技術。這些技術類似於自我催眠。有些人認為 WILD 不是真正的夢，而是星體投射。在該名稱下提供了各種詳細資源。

對於大多數人來說，他們在醒來後的清晨或午睡時更容易誘發，因為睡眠周期將持續一個快速眼動期。一旦您對誘導 WILD 有經驗，您就可以嘗試在其他時間誘導它們。

要發生 WILD，最好讓您的身體完全放鬆。當你回到床上時，舒服地躺下。使你的身體緊張再放鬆，從你的肩膀開始向下，然後回到臉上。這（或類似的放鬆、冥想或恍惚技巧）應該讓你的身體感到輕微的沉重和放鬆。

有許多不同的方法可以誘導 WILD，但它們都涉及同時嘗試讓大腦保持清醒，同時嘗試讓身體入睡。下面詳細介紹一些技術。

如果您在使用這些技巧時注意自己的身體，那麼您很可能會進入睡眠麻痹狀態（通常發生在您已經入睡後），而不會失去對身體的意識。您會感到刺痛和嗡嗡聲（這可能會令人不快）。這些感覺可能非常強烈，以至於您覺得自己會死（例如，您可能會感到窒息），但不要擔心，這是完全安全的！事實上，這個過程在你每次睡覺時都會發生在你身上，只是你在這個過程中沒有意識。有時你可以簡單地等到你睡著後直接進入清醒的夢境。但是，如果您沒有睡著，並且完全癱瘓（眼睛除外），請不要嘗試移動。想像一下你的夢中之手（或者你喜歡叫它精神之手）抬起並離開你的物理之手。現在你應該有兩個獨立的身體，一個夢中的和一個真實的。只控制你夢中的身體——如果你控制了你的真實身體，你就會醒來。現在你可以試著從床上滾下來進入你的夢中世界（或者，你可以起身穿過鏡子，或者沉到床里）。有一種可能性是，從您使用此技術發起的夢中醒來後，您可能仍然處於癱瘓狀態。如果出現這種現象，可能會伴有幻覺。例如，you may wake up from a lucid dream that you started using one of the WILD techniques，您仍然會癱瘓，這是一種睡眠麻痹狀態。

If you have the experience then you have been given an example of what your mind can do, even without your direction. 在這種現象被理解之前，由於睡眠麻痹也發生在清醒夢實驗之外，它被賦予了普遍的負面看法，而這種體驗是真正獨特的（部分意識、無法移動和多感官幻覺），它通常與文化恐懼，噩夢和其他夜驚聯繫在一起，美國人稱之為Old Hag，日本人稱之為 kanashibari，韓國人稱之為 kawi nullida（被一把剪刀壓著），土耳其人稱之為karabasan，在古法語中它被稱為Cauquemare，後來變成了cauchemar這個詞。在任何情況下，只要你對正在發生的事情進行合理化，你就應該因暫時失去肌肉控制而失去任何恐懼，並將任何幻覺置於情境中。

脈輪方法

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評定為綠色/黃色。DreamViews 論壇上的一些人有關於此的軼事。

使用脈輪（「第三隻眼」）冥想是實現 WILD 的一種方法。基本上，一個人必須只專注於他的第三隻眼和呼吸才能實現清醒夢。這是一項已有 5000 多年歷史的技術，由 Shiva 傳授給 Parvati。[1]引用他的話說：

With intangible breath in center of forehead, as this reaches heart at the moment of sleep, have direction over dreams and over death itself.[1]

Eyelid Patterns

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Rated yellow. There have been some anecdotes from at least one person of this technique working, although there is no scientific research proving it.

This has been found to be very effective in many cases. However, it may lead to strange after effects, such as up to 15 dreams in one night, but otherwise, nothing harmful. This technique is as follows: When you go to sleep, ensure the room is completely dark. Then, with eyes closed, try to focus on the little dots that should appear to be moving on your eyelids. You will find that you can change their color at will. Continue focusing on these dots; make them dance around and form patterns and change colors, and eventually you should enter a Lucid Dream. This may take a little practice, but is usually very effective for summoning Lucid Dreams at will. Works better in conjunction with WBTB and other techniques mentioned above, but is still extraordinarily effective on its own.

Hypnagogic Imagery

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Rated green. This technique has been successful with a large amount of people, in scientific research, and/or is part of a commercial book about lucid dreaming.

Stimulate your thinking patterns by constantly switching your attention. After doing this long enough, the images and sounds should begin to take a momentum on their own (this is called hypnagogic imagery), and may they get very strange and illogical. You should enter a dream at this point and quickly become lucid. Otherwise, you will eventually realize you have entered sleep paralysis consciously (see above). Because hypnagogic sleep paralysis involves full consciousness, dreaming can sometimes be frighteningly real. There is often a feeling of being flipped upside down, spun, or being tugged upon by an outside force. Hypnagogic hallucinations may also include strange auditory hallucinations, dark beings and flying. It is possible to observe waking reality while in a hypnagogic state, but this is limited to the sensations of your physical body. Most hypnagogic sleep paralysis states occur when sleeping face up. There is evidence that the tendency toward experiencing Hypnagogic sleep paralysis may be hereditary.

Counting

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Rated green. This technique has been successful with a large amount of people, in scientific research, and/or is part of a commercial book about lucid dreaming.

Another technique is to count up to 100 in your head, optionally adding (for example) an 「I'm dreaming」 between each number. Alternatively, you can imagine stepping down stairs and reading each floor number, from 100 to 0. Try to make this image as vivid as possible — include not only what you see, but also what you hear, feel (touch the banister), and smell. At some point this image should continue into a dream or you will begin to get sleep paralysis as described above. It is easy to lose count, especially with counting up to 100 with an 'I'm dreaming' with each number. But stay focused: you are not going to sleep; your body is, and you must concentrate fully.

Sound Technique

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Rated yellow. There have been some anecdotes from at least one person of this technique working, although there is no scientific research proving it.

[Important advice regarding this, may be unsafe, just do one of the other methods instead. Some people have gained the hissing sound of Tinnitus permanently (throughout the day) using this method. See discussion page under Facts to know about Tinnitus]

This method is for people, who can hear the "tinnitus". The idea is pretty much the same as the other WILD methods, which is to remain conscious while entering the dream state. In order to use this method, you must sleep in a perfectly quiet place. You need to hear the inner buzzing sound inside your ears. Lay your body down and relax as much as possible while trying to hear the sound. If you are too tired, you will fall asleep too fast and it will be difficult to remain conscious - in this case you should combine it with WBTB. By time you realize that the buzzing sound will increase in intensity. This might frighten newcomers, but be assured - nothing bad is going to happen. No, you will not be deaf when you wake up, it’s perfectly safe! *It is just an effect caused by your brain is trying to change mode, from listening to the ambient sound, to listening to the sound of dreamland, which is not real sound but just electrical charge inputed to the part of the brain to create a sensation of hearing. By that time, you will enter the hypnagogic state. All you need to do is concentrate, do not be afraid or think of anything, just be still, and in time your dream body will float, separating from your physical body, and there you go, you arrive in the dreamworld.

Note: These sounds can be heard when you concentrate, even throughout the day - when you pay attention to them, but they shouldn't be heard much aloud if you are not in silence and concentrating on it - *as author said. The formula to hear it is quite simple: come into complete silence close your eyes and listen: is there only absolute silence or is there - something else? some...? do not create some sound just concentrate - :-) The best thing on this tech is - you can do it when you want.

Slight Physical Discomfort

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Rated yellow. There have been some anecdotes from at least one person of this technique working, although there is no scientific research proving it.

For the purpose of helping to retain your conscious awareness, slight physical discomfort is useful while performing any WILD technique. This prevents you from just drifting off to sleep. If you are lying down on your bed to do WILD and you are totally comfortable then your chances of going to sleep instead of remaining conscious are very high. The WILD technique relies on a form of deep trance induction, and many people who induce trances for other reasons rely on slight physical discomfort — for example the lotus position, or sitting in a hard-backed chair. Depending on your own preferences and your requirements of discomfort for success, you could choose from the following methods, arranged in ascending order of discomfort:

  1. Stacking pillows so that you can sit up in bed — the discomfort is caused by not being in a normal sleeping position.
  2. Lying down on a hard floor.
  3. Lifting your forearm vertically upwards, with the rest of your arm resting on the bed.
  4. Sitting in a hard chair.

Incubating Dreams

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Rated green. This technique has been successful in scientific research and/or is part of a commercial book about dreaming.

To incubate a dream about a specific topic, you should first think of a phrase that summarizes that topic (e.g., 「I want to go to Atlantis.」). It may help to write the phrase down. If there is something you want to do in the dream, think of a phrase to summarize that too (e.g., 「I want to watch Atlantis sink into the ocean.」). If you want to become lucid in the dream, then you should probably write something like 「When I dream of [the topic], I will remember that I'm dreaming.」 beneath your topic phrase. Immediately go to sleep and focus on your topic phrase. Visualize yourself dreaming about the topic and (if you want to become lucid) realizing that you are dreaming. If there is something specific you want to do in the dream, visualize yourself doing it once you become lucid (not very likely to work if you don't become lucid in the dream). Think about your phrase and topic (and intention to become lucid) as you fall asleep. Make sure that the last thing in your mind before falling asleep is your intention to (lucidly) dream about the topic you want to dream about. You might want to wake yourself up when the dream starts to fade so that you remember more of the dream; you can do this by ignoring your perception of the dream environment — the opposite of dream stabilization techniques (just make sure you do a reality check when you wake up to make sure you are really awake).

Chaining Dreams

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Rated green. This technique has been successful in scientific research and/or is part of a commercial book about dreaming.

Dream-chaining or 「chaining dreams」 is a method to re-enter your dream after you've woken up. It can work for lucid and non-lucid dreams, but you will probably want to enter your dream lucidly.

Once you wake up from a dream (if you don't think you were dreaming before you woke up, it may not work well) you should stay still and keep your eyes closed. Small movements are okay, but the less movement, sensory stimulation, and less time awake, the better. Ideally, it should feel less like you've woken up, and more like you've taken a 30 second break from dreaming. Once you are prepared to go back to sleep, close your eyes and either visualize yourself back in your dream, or use the 「spinning technique」 given in the next chapter to imagine yourself spinning back 「into」 your dream. Spinning is a little faster than visualization. Be sure to maintain the fact that you are dreaming (unless you don't want to be lucid), or you may lose your lucidity while falling asleep. Once in the dream, stimulate your senses as early as possible (see the next chapter).

VILD

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Rated green/yellow. There have been anecdotes from several people of this working on the ld4all.com forums.

VILD stands for 「Visual Induction of Lucid Dreams」, or sometimes, 「Visually Incubated Lucid Dream」. This technique has been perfected by Peter Harrison, known as Pedro on the forums at ld4all.com. You may wish to read the main thread about the technique. The version described here has been adapted slightly.

First, make sure you are relaxed. You can use the relaxing technique mentioned in the description of the WILD technique. You can also imagine your brain emptying out and becoming sleepier. If you have a hard time falling asleep quickly, it should help to read a book (preferably about lucid dreaming) for a while before you go to sleep, until you feel very sleepy.

Now, you need to visualize a dream which you had prepared earlier. Here is an example of a prepared dream:

I am in a red room with one door. A friend next to me asks me to show them what a reality check is. I do my reality checks (which show that I am dreaming), tell them that I am dreaming, and head towards the door.

Make sure you know exactly what the dream would be like, such as which friend, the exact words they say, and which reality checks you do. Reality checks that require no props, such as books or clocks, are recommended. Visualize this dream slowly three times, to make sure that you know every detail. Then, start going full-on and visualize the dream over and over. You should visualize the dream as though you are looking through your own eyes, not from a third-person perspective. If you find your thoughts drifting, ignore them and continue to visualize the dream continuously. You will need patience for this — don't just give up if you think it won't work.

When you actually dream this, you will not notice the difference — until you do your reality checks! Continue with the dream as you incubated it (e.g., remember to thank your friend!) before continuing through the door.

I tried to visualize the dream until I fell asleep, but I just stayed awake. What went wrong?

If visualizing keeps you awake, the VILD technique is not the technique for you! You should use a different technique.

Threads about VILD at ld4all.com: I can LD at will!!!! I II III | VILD...Visually Incubated Lucid Dream
Topics about VILD at The Lucidity Institute: The VILD Technique
There is an appendix on VILD.

LILD

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Rated yellow. There have been some anecdotes from at least one person of this technique working, although there is no scientific research proving it.

LILD stands for 「Lucid Induction of Lucid Dreams」, or sometimes, 「Lucidly Induced Lucid Dream」.

To use this technique, you need to have a lucid dream in the first place, but it can help you to get more later. The idea is to do something in your dream that will help you to become lucid the next time you are dreaming. For example, you could ask a dream character for help — ask them to meet you the next night and tell you that you are dreaming. If it works out the way it should, then the next time you are dreaming, the dream character will walk up to you and tell you that you are dreaming, and so you'll (hopefully) become lucid. There are many variations on this technique; you could set up signs in your dreamworld that remind you to do a reality check or eat lucid pills instead! This technique is not likely to be very effective, but it can work; it relies on the chance that you'll subconsciously induce the reminder (i.e., the dream character or sign or whatever you used) during some later dream, and become lucid because of it.

Note that LILD is best used in conjunction with dream-signs and auto-suggested non-lucid dreams. The basic idea as explained above is to have something in your dream that triggers the transition from normal dream state to lucid dreaming. To simply tell a character to tell you that you are dreaming the next time you fall asleep is usually not enough. There is no guarantee that you will dream about that character and there is no guarantee that your subconscious will believe the character enough to make you snap into lucidity (make you realize that you are in fact dreaming).

Now as this technique suggests, you must have some previous alternate means of having a lucid dream. Whatever technique you employ to get into this initial lucid dream state is not really important, but you should try to remember to use this technique (LILD) once you do get into a lucid dream state. Thinking of this before falling asleep (MILD) sometimes helps and usually takes many lucid dreams before finally remembering. Once you are in a lucid dream, make up a dream-sign. It can be anything. It can be an object. It can be food or a drink (that doesn't taste like anything). It is usually best to pick something that isn't quite right. Something that on the surface would appear normal in the real world, but that upon closer inspection is not quite right. Food or drinks are good as they can have no taste or not be refreshing in a dream. But try and pick something that you dream about a lot so that there is a better chance of you dreaming about this dream-sign later on. Now pick something else that only appears or happens in your lucid dream. It can be anything. If there is nothing in your current lucid dream, create something really strange. Something that could never be confused with the real world. Now mentally associate the dream-sign (food) with this unusual item or event that could never happen in the real world. But at the same time, this unusual item or event should equate to "lucid dreaming". When you see the unusual item, it should only make you think of when you have a lucid dream as this should be the only time you encountered it. So we have a 3 item associative link. Do all of the above while in a lucid dream.

The next time you dream about your dream-sign, your subconscious will think of the unusual item or event. The unusual item or event will make you think of lucid dreaming. The two combined impossibilities (1. dream-sign that cannot exist in the real world 2. item or event that only appears in lucid dreams) will make your unconscious try to make a decision on all this. This will make your conscious mind come to the surface and hopefully you will come to the conclusion that you are dreaming. Many times, you will not want to deal with it because you are too tired (that is why you are sleeping, no?) and fall back into a normal dream state. This is why it can take a few tries. Eventually, your subconscious will start putting clear signs in your dreams like billboards that spell out "YOU ARE DREAMING". But once it triggers, it is quite the realization that an instant before, you had no real control over your actions and now you can do whatever you want. Another note... if it failed, you will usually know why. So next time, you can choose another dream-sign or slightly different technique or something more shocking. Once you get this working once, it is relatively easy to use over and over as the hard part just described is over with. Sometimes disassociative techniques are needed if used too much.

To sum up, this technique is a way to force a reality check while in a normal dream state where your subconscious has no choice but to come to the conclusion that you are in fact dreaming. Once your mind knows that you are dreaming, there will be no other conclusion than your conscious mind taking over. And this is what lucid dreaming is all about.

CAT

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Rated green/yellow. There have been anecdotes from many different people of this technique working.
  1. For one week, go to bed at the same time each night and get up 90 minutes earlier than you usually do. Spend those 90 minutes doing reality checks every 2–5 minutes.
  2. Thereafter, on alternate days: follow the routine from step one, and set the intention to do your reality check routine at its regular time, while getting a full night sleep. This will cause the reality check conditioning to kick in during REM prime-time.

For detailed information on the Cycle Adjustment Technique, see the appendix on CAT.

Tibetan methods

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Tibetan Buddhists practice what is known as Tibetan dream yoga. Probably the most time consuming way of inducing lucid dreams, it is also, according to the practitioners, the most rewarding. The basic practice is awareness. Awareness should be practiced while sleeping just as well as while being awake. Meditating on the question 「who is aware?」 might catapult you into a higher degree of awareness according to Buddhist beliefs. Keeping this level of awareness is another matter. The Tibetans have developed many yogic exercises and disciplines to be practiced. Maybe the most interesting difference between Tibetan dream yoga and modern western methods of lucid dream induction is the Tibetan claim of the possibility to be aware during deep sleep, not only in the REM periods of sleep. For the reader who is interested in these methods a good start is to begin to regard all experience as a dream. After all, from the countless multitude of matter and radiation reaching our senses the nervous system tunes in only to a small fraction of this chaos. For members of the phalanx that believes we, more or less, create our own reality in the above sense this practice should feel natural. In general though, it is recommended to gain instruction from a teacher in the flesh rather than from books (like this one!).

The Tibetan Methods are not "time consuming" if the goal is to go into deeper than Lucid states. From a Raja Yoga stand point, from a Daoist standpoint, and from a Tibetan Yoga standpoint the goal is not to "play" in Lucid Dreams, but to dispel the delusional nature of what we call "reality." Also, to heal and to develop super-learning, and to increase the "energy" you find most attractive: innovative, creative, joyous, blissful, love, power, wisdom, mirth. Are you Ambitious-Worldly or Ambitious-Spiritual? All these factors play into it.

These techniques are very easy to learn and are rooted in a deeper science than the WILD, VILD, LILD -- one that does not use auto-suggestion or forced recall. In conclusion, the Tibetan methods are advanced yogic techniques that only an accomplished practitioner can fully teach. If one does not have access to a Tibetan dream yogi, one should probably concentrate on techniques that are more mundane from a Western point of view.

Other techniques

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Rated red. There have been no anecdotes found of these techniques working.

Many of these are combinations of other techniques with some addition or modification.

  • Inducing dream-signs - You can become lucid by trying to induce specific dream-signs to watch for during your dream. You can use auto-suggestion (see above) to associate a specific dream-sign with doing a reality check, or you can just get used to doing a reality check whenever you encounter the dream-sign while awake. Some dream-signs you can use:
    • Thirst - Avoid drinking for very long. Wake up later in the night and put salt on your tongue or eat chili to make you even thirstier. Fill a glass of fresh cold water and take it with you back to bed. Hopefully, you'll dream of getting something to drink. Don't use this technique if you have trouble falling asleep while thirsty.
    • False Awakening - Set your intention as you fall asleep to wake up in the middle of the night. If you are a heavy sleeper, you'll hopefully dream of waking up in the middle of the night. If you are a light sleeper, you are probably more likely to really wake up.
    • Bladder - Drink large amounts of water before going to sleep. You should dream of having to go to the bathroom. You may wet your bed! This technique should be used carefully, to avoid the possibility of water intoxication.
  • Conditioning - Strictly punish or reward yourself after a dream where you failed to realize you were dreaming or when you do have a lucid dream. This could increase motivation but not necessarily cause lucid dreams in itself. Cognitive psychology, however, states that this punishment/reward system is very counterproductive, because it ties our self-esteem to the outcome of the endeavor. The opposite of this system would be to see each attempt, including those that fail, as another step towards success.
  • Muscle Exhaustion - Lift slight weights with one's arms and legs for about fifteen minutes before one begins to fall asleep. One should not, however, lift anything that strains the muscles too much, for that stimulates the sympathetic nervous system and excites the body. The method should cause a release of tension in the muscles and tire them out. This combined with relaxation techniques and any of the -ILD's should produce a positive result.


Other methods

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Food and drink

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There are various foods and drinks that you can consume which seem to have some effect on sleeping and dreaming. Note that for most of these there is no explanation or scientific study of how they work, and some may simply be placebos.

Don't go overboard with the consumption of any of these, as overdosing could have nasty effects (well, milk should be safe unless you are allergic). Don't experiment without accumulating enough knowledge first. The authors in no way encourage the use of legal or illegal drugs.

  • The amino acid tryptophan, which can be found in warm milk amongst other sources, is a precursor for the hormone serotonin, and has been proven to help you fall asleep.
  • Vitamin B6 and others of the B group are important for neuronal functions.
  • Melatonin is a hormone with neuronal effects. It is produced by the pineal gland in darkness and is suppressed by blue light. Wearing blue-blocking sunglasses or avoiding bright light in general the hours before bedtime maximizes night-time melatonin secretion.
  • 5-HTP or L-5-HTP is a supplement that is related to serotonin, which some claim has induced lucid dreaming on approximately half the nights it is taken.
  • Caffeine is useful in WILD techniques, as it helps the mind stay focused and think vividly. Please notice that caffeine is an addictive substance and may have negative effects on your health.
  • An Amino Acid Blend made up of 2000mg L-aspartic acid, 4000mg L-glutamine, and 300mg L-theanine can substantially increase your odds of having a Lucid Dream.
  • Galantamine - acetylcholinesterase inhibitors extract from plants such as Lycoris radiata (Red Spider Lily) or from chemical synthesis. Works best when taken together with choline and/or alpha-GPC.

Some people who practice Lucid dream (LD) or Out of body experience (OBE) use Galantamine to increase their odds to achieve LD or OBE. By taking small amount of Galantamine (around 4 to 8 mg) after 5 to 6 hours of deep sleep and practice the induction technique such as meditation, MILD or WILD many people report more success with Galantamine.

There also report that taking Galantamine without proper induction technique will not lead to LD or OBE but will result in only a vivid dream instead. It should also be noted that due to a long half life Galantamine will stay in the body for a period of up to and over 48 hours, as such it is advisable to space out the use of Galantamine over a period of three days so that the body does not build a resistance to the drug ruining its effectiveness.

Some people report mixing Galantamine with other Nootropic can enhance the degree of lucidity but this is still controversial since some mixtures may work for some people, but lead to failure for others.

Plants:

For an in-depth guide to using supplements for lucid dreaming, see the book Advanced Lucid Dreaming - The Power of Supplements.

Drugs

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Dissociatives and hallucinogens can be used to create a (more or less) lucid dream-like state, though whether or not these help with lucid dreaming is debatable. The authors do not recommend use of these substances for induction of lucid dreams, nor do they condone the breaking of any applicable laws.

Some dissociatives and hallucinogens are:

For more info, see Erowid Vaults

Gadgets

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There are various gadgets you can use to become lucid easily. They generally detect when you are in the REM state and then provide a light and/or sound signal. This signal is supposed to be adjusted so that it doesn't wake you up but does enter your dream. The signal is then recognized as showing that you are dreaming, and you become lucid.

The most well-known device is the NovaDreamer from the Lucidity Institute. However, this product is no longer produced. Be sure to check for recommendations for devices from lucid dreaming forums.

A similar device is the DreamMaker. The DreamMaker works very similarly to the NovaDreamer but without the Dream Alarm feature, which worked to wake the dreamer in the middle of the REM state. This device comes with a mask, a circuit board with adjustable controls, the batteries needed to operate it, a short owner's manual, a lucid dreaming workbook, and the Stephen LaBerge book Exploring the World of Lucid Dreaming. The circuit board is supplied completely ready to use, but you have to insert the batteries and put the circuit board into the mask yourself.

An alternative is the Kvasar. The Kvasar costs about $20 in raw materials, but needs to be constructed by somebody skilled in electronics as it is not sold commercially. It can also be hard to operate.

Another do-it-yourself alternative to commercial dreaming masks is Nate True's Lucid Dream Mask, which does not bother with difficult-to-calibrate sensors and just uses a timer for flashing lights, and has (ostensibly) competitive results with all of the former gadgets.

The owners of Wellness Tools, who makes the DreamMaker, and Kvasar have not had friendly relations; see DreamViews.com.

Software

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There are many programs for your computer that can assist with lucid dreaming. These can give out verbal cues while you sleep, or assist in doing your reality checks:

  • iLucid Dream for the iPhone. Dream journal, reality checks, induction techniques, binaural beats for deep sleep and much more!
  • Lightened Dream is available for Windows as freeware. It can be used as a dream journal and a dream-sign list. One of its more notable features is that you can have it play a voice or song each time you enter a REM sleep period.
  • DreamDoze A web application for Social Dream interpretation and dreams journal management
  • Gnaural is a multi-platform programmable binaural-beat generator. Gnaural is released as free software under the GNU General Public License. (For a browser based demo, see Gnaural Java))
  • SBaGen is available for Windows, MacOS X, and Linux. It works by playing binaural beats into your ears, changing your brainstate.
  • Neuro-Programmer is available for Windows. This is powerful software that creates binaural beats and can work in conjunction with special goggles to induce certain mental states.
  • LucidWeaver is available for mobile phones and PDA that support Java (J2ME). It includes a Dream alarm with sound cue which can be adjusted to a personal REM-sleep cycle for improving dream recall and lucidity training. Randomized reality tests can be set and it can be used as regular alarm clock.
  • Lucille 2.0 is an application to assist with doing reality checks.
  • Unexplainable Store Lucid Dreaming Brainwave Entrainment MP3
  • Sleep Check Reminder for Android.
  • iLucid for iOS (iPod, iPhone, iPad).
  • Sleep As Android is an Android sleep tracking app. It has a feature where it can play a sound file (by default, a soft voice that says "You're dreaming..." and echoes out) when it detects that the user is in a deep sleep.

There is also a list of programs available at LD4all.com, under the 「How」 section.

Hypnosis

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The techniques commonly referred to as hypnosis is based in a set of hypnotic suggestions are commonly composed of a series of instructions and ideas that may be delivered by a hypnotist in the presence of the subject, or they may be self-administered ("self-suggestion" or "autosuggestion"), even in a conscious state.

Hypnosis is not a science. In fact, it has in almost every aspect eluded scientific analysis, as it is extremely hard to generalize (each individual responds differently and at different levels) and the methodology is so diverse and based on yet to be completely understood mental/biological phenomena, most related with faith or the placebo effect. For the phenomena to work, whom in aggregate we define as hypnosis, the mind has to be able to turn the suggestions into reality. All hypnosis is ultimately self hypnosis. If you, for instance, take into consideration the problems that faith beliefs have caused to the human race, or even the problems in the field of psychology, you can appreciate the problem of scientifically studying hypnotic phenomena, as they are extremely open to individual interpretation and to one's ability to be open to suggestibility (self-induced or otherwise).

The Wikibook's work on Hypnosis will covers the subject in greater detail. It will also offer support material, or reference it, such as methods to induce, or reinforce specific mental states (or states of mind) and any attitudes and beliefs that impact the phenomena. Including information on techniques or procedures for hypnotic induction and hypnotic suggestion.

Forums

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References

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  1. ↑ 1.0 1.1 112 Meditations from Shiva to Parvati. Internet Archive. Accessed on 2009-09-18.
  2. ↑ 5000 year old WILD technique. Very easy, and very effective. DreamViews forums. Accessed 2009-09-18.

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