Lucid dreams

Paul Tholey, who is the most influential and important lucid dreaming researcher, and Stephen LaBerge, an American psychologist, are the central figures in the field of contemporary lucid dream research. They assume that every human being has the ability of lucid dreaming, i.e. that he or she can bring about lucid dreams in a targeted manner. However, only very few people witness such a phenomenon by chance. Rather, it requires specific techniques and systematic training in order to become a “strong oneironaut”, i.e. a person who can bring about lucid dreams at will.

Differences astral journeys and lucid dreams

In order to understand the differences between astral journeys and lucid dreams, it is first necessary to define what is meant by an astral journey.

Astral journeys are out-of-body experiences, because it is a journey of the astral body, consciousness, spirit and soul out of the physical body. You can then experience the world through your astral body, but you are on a different plane or vibrational level. The physical world, i.e. other people or one’s own body, can still be observed. However, the natural laws of our dimension do not apply in the astral realm; for example, teleportation or walking through walls are possible here. In general, the further the level of vibration is raised, the more other dimensions and unknown worlds can be visited. Even alien beings of breathtaking intelligence are sometimes encountered here. Astral journeys under the influence of drugs or in the immediate vicinity of death are particularly frequent. However, they can also be learned through meditation techniques. The aim is to achieve a state of maximum relaxation; nevertheless, the consciousness must remain awake and concentrated throughout the entire procedure.

The big difference is that in astral journeys one is in direct contact with the outer world, whereas dreaming is basically only within the inner space of one’s own consciousness. One can build whole worlds here and witness many events, but they are always products of one’s own brain.

learn to dream lucidly

The ability to experience lucid dreams can be learned in a targeted manner. However, a number of steps are required for this.

First of all, it is important to achieve a good and safe dream memory. To get closer to this goal, many lucid dreamers introduce a “dream diary” in which they record every memory of their nightly dreams immediately after awakening. Especially people who on average remember less than four dreams per week should write down their memories in writing.

Secondly, it is important to learn to become aware of the dream while dreaming. Consequently, the possibility of being in a dream at the moment (e.g. also while reading this text!) must be constantly assumed. Therefore, one should regularly carry out reality checks, asking oneself how one got to the place where one is currently located. All “strange” things or situations have to be reflected in order to draw conclusions about a possible dream. In a dream, even things that are actually impossible, such as flying or walking through walls, seem realistic and plausible. Therefore one should always force oneself not to accept false explanations for phenomena, but to critically question everything!

Thirdly, you should try out the different techniques of the induction of lucid dreams and find out which one works best for you personally. There is a variety of different methods from different sources. In general, they are divided into clarity generating and clarity maintaining techniques. In the following, the most important of them will be presented.

techniques

DILD technique

The DILD technique refers to a lucid dream initiated by a normal dream. The term is an English abbreviation of the term “Dream-Initiated Lucid Dream”. Stephen LaBerge contrasts this technique, in which the person falls asleep normally and only in the dream itself gets dream knowledge, with the Wake-Initiated Lucid Dream, which is explained later. The DILD techniques are generally assigned to the clarity gaining techniques.

actually impossible events – persons who have already died – illogical courses of action – recurring dream symbols or themes can be used specifically to irritate the consciousness. In doing so, one only has to learn to “disturb” oneself sufficiently with such things in order to perceive them reflexively. Therefore, a critical attitude towards one’s own environment is the most important prerequisite for the development of a DILD.

If such an attitude is consistently implemented, two clear-space-promoting effects can occur. Firstly, the critical consciousness is gradually strengthened while awake, so that one generally goes through life with a higher level of mindfulness. It is only a matter of time until this has an impact on the dream level. Secondly, one dreams particularly often of things that keep one busy even in the waking state. If you frequently carry out reality checks in everyday life, this increases the chance that you will fall into this routine even in your dreams.

WILD technique

The so-called WILDs are the already mentioned Wake-Initiated Lucid Dreams, which are lucid dreams initiated directly from the waking state. The WILD techniques are basically aimed at achieving clarity, whereby the key lies in recognizing the hypnagogic phase, a state between waking and sleeping. If one succeeds in consciously experiencing this state, the entry into the lucid dream can follow.

There are several ways to create WILDs, which can also be combined individually. The two best known variants are the conscious acquisition of sleep paralysis and the concentration on hypnagogic hallucinations. In general, it should be noted that the body must fall asleep in WILDs, so absolute physical relaxation is necessary. The techniques should therefore not be performed in a tense or exaggerated manner. Instead, it is advisable to prepare for the coming experience in calm composure and simply let things happen.

In the case of sleep paralysis, it is important that the body is in a comfortable position in which no muscle remains permanently tense. Should itching or similar occur, it is advisable to ignore it as far as possible. If this is easily done, this can be an indication that you are already in WILD. After you have positioned yourself comfortably, the trick is to let only your body fall asleep, but not your consciousness. This can sometimes be achieved by remembering in the back of your mind that you will soon be dreaming. Another strategy may be to focus on specific parts of the body. During sleep paralysis, the brain’s control over the muscles is cut off; only breathing and eye movements still take place. This should make it possible not to transfer movements in the dream to the body. Afterwards, one has to find the “right compromise” between being awake and falling asleep, which can only be achieved experimentally through numerous own experiments.

Hypnagogies feel strange to beginners and amateurs at first, as this is a completely new experience. Moreover, the term is only familiar to a few, so most of them can’t imagine what it means. In order to become familiar with hypnagogy before generating a WILD, it is recommended to go to bed in the evening and simply relax. Attention should be directed to different parts of the body, but everyday thoughts, worries, fears or joy should be banished from your mind. In this intermediate stage between waking and sleeping, the first, albeit still weak hypnagogies can occur. Often these are of an acoustic nature, similar to the sound of a door handle or voices, for example. However, visual hypnagogies can also be experienced, in the course of which one can see geometric patterns, figures or faces. The most important thing is to concentrate on the hypnagogies, otherwise you will fall asleep very quickly. However, if you succeed in keeping your consciousness awake and only let your body fall asleep, you will slide into a lucid dream.

MILD technique

The MILDs are memory induced lucid dreams (Mnemonic Induced Lucid Dream). LaBerge’s specially developed technique consists of a series of autosuggestion-based exercises designed to increase the ability to recognize dream signs early on. In addition, the method assumes that the firm decision and will to experience a lucid dream significantly increases the probability of such an experience. LaBerge mentions a total of five steps that should be followed in the MILD technique.

First of all it is necessary to build up a strong dream memory. For this purpose it is recommended to do this before going to bed, to wake up after individual dream phases and to remember what you have experienced. The early morning hours are best suited for this, because the REM phases become longer here and one wakes up from dreams more often.

The second step is to remember his dream. For this purpose, after awakening, one should try to relive every detail of the dream and repeat all scenes in front of the mind’s eye. However, in order to be able to perform this inner or mental reproduction precisely, the general ability to remember the dream must first be developed.

Thirdly, it is very important that you build up your inner strength of intention. Before falling asleep one should therefore focus intensively on the intention to experience a lucid dream. For this purpose it can be helpful to tell yourself for several minutes that you will experience a lucid dream that night.

Fourthly, you should choose at least (!) one dream sign, by which you can immediately recognize that you are dreaming. This step is also very important for other techniques.

Fifth, LaBerge recommends that steps three and four be repeated frequently, as permanent autosuggestion increases the probability of having lucid dreams. If you wake up at night, it can even help to not fall asleep again immediately. Instead, you should wake up completely with short movements or a little cold water on your face and then repeat steps three and four with concentration. Only now can you sink back into bed and embark again on a lucid dream journey.

rhythm napping

Rhythm napping is a technique that uses a timer to fall asleep, which plays acoustic signals at fixed times. These signals are intended to keep the dreamer in the borderline area between waking and sleeping, so that the possibility of falling asleep “lucid” is permanently maintained. This method is particularly suitable for beginners.

Peaceful tones are best suited as signal sounds, which do not destroy the glide condition by disharmonies or excessive volume. Birdsong or a beloved song are good alternatives here. The length of the signal should be set between three and five seconds, with several minutes of silence between them.

In order to achieve an optimal effect through Rhythm Napping, one should get up after four to six hours of sleep and stay awake for at least 30 minutes. Then you can go back to sleep with the timer set and the firm intention of experiencing a lucid dream right away.

power napping

The term “power-napping” is probably already familiar to most readers in the context of lucid dreams. The “power-napping” is a very short sleep, which is already terminated before the deep sleep occurs. In everyday life, this practice is very useful if you want to increase concentration or reduce the amount of time you sleep at night. In the area of lucid dreaming, however, the method can also be used to move from the waking state directly into REM sleep.

You should get up about two hours earlier than usual to be sufficiently tired for power-napping. Here, too, it is important to use clearroom-specific autosuggestion before falling asleep. After the alarm clock rings, you should stay awake for about half an hour before you start the napping-exercises. During the waking phase, one should write down all memories of the dream and relive them in the head. It is also important to identify dream indicators. After the 30 minutes have passed, one should start with the nap, which should last about 90 minutes. During this phase you have a good chance of experiencing a lucid dream.

Dreamcar technique

The Dreamcar technique was designed by Don Rinatos and consists of a strategic combination of several individual techniques that work together. Especially important are the components breathing technique, pre-programmed dreams and memory loops of already experienced dreams. Don Rinatos found that the WILD techniques did not work optimally because it was difficult to reach the point where thoughts turn into dream reality. So instead of letting the thoughts slide into a lucid dream, Don Rinatos turned the process around and used the thoughts as forms that are filled with dream content. He himself explained this with the analogy of a colouring book, in which the forms are predetermined but not the colours and fillings themselves. Don Rinato’s Dreamcar therefore represents a promising alternative for all those who cannot achieve success with WILD techniques.

SSILD

The SSILD technique (Senses-Initiated Lucid Dreams) is a hybrid technique for the generation of lucid dreams, which consists of three steps The first step deals with the vision. A relaxed posture should be adopted and the eyes closed. Even if theoretically “nothing” can be seen with closed eyes, the aim here is to concentrate completely on the sense of sight. The second step addresses the hearing. Here it is a matter of remembering all the noises in the bedroom – such as the hissing of the radiator, the ticking of a clock or distant street noise. You may even be able to hear the sounds of your own body, such as your heartbeat. Finally, the third step is to stimulate the tactile feeling by focusing all your thoughts on the physical sensations of your own body. In this way, you can feel how gravity pushes you to the ground, how the blood in your veins throbs and your muscles relax. By sharpening these senses, entering a WILD is made easier because the hypnagogic phase is more impressive.

autosuggestion

A strong car suggestion is usually a phrase or intention with which one wants to evoke something in oneself. So you can influence yourself positively by telling yourself several times that you will be successful – or negatively if you tell yourself your failure too often. For lucid dreams, autosuggestions are especially important because they not only have an effect on the waking state, but also on the subconscious and thus on dreams. In most of the techniques and methods presented, autosuggestion plays a central role for precisely this reason. Before falling asleep, one should tell oneself several times that this night one will experience a lucid dream, that this time it will finally be possible to become conscious while dreaming the dream.

But be careful with negative car suggestions! Saying “I won’t think of a green bird” or something similar doesn’t work, because the sentence becomes impossible as soon as you pronounce it. Instead, one should always formulate the imperatives to oneself in a positive way.

advantages

The advantages of lucid dreaming are numerous and convincing. In the following, the five most important ones will be presented, although such a list is subjective and therefore does not claim to be universally valid.

Lucid dreams make it possible like nothing else in the world to live out your own creativity. It’s not just about the fact that you can do things in a lucid dream that you always wanted to do. Rather, it is about discovering what true creativity actually means. Many people believe that they are not creative at all, but this is not true. Every subconscious is creative and can unfold completely in the lucid dream!

Another advantage of daydreaming is that you get to know your own subconscious. In the waking state there are not many possibilities to cross the barrier that separates consciousness and subconsciousness. In dreams, however, this barrier does not exist.

A particularly practical advantage is that you can learn in your sleep! It has been scientifically proven that considerable learning progress can be achieved during lucid dreaming. Thus, every day you have many additional hours at your disposal. There is nothing you can do that you have never experienced in the waking state, because the treatment information must already be in the brain. However, known knowledge can be consolidated and expanded – and this is a considerable advantage!

Moreover, lucid dreams make it possible to confront one’s own fears. Here you can confront yourself with what you fear in a targeted and well-dosed manner – knowing that you are dreaming and nothing can happen to you.

Finally, it is possible to meet with old acquaintances within the framework of Klarträume. It is true that “real” interactions can never take place. Nevertheless, it is possible to spend time here with people whom one can no longer see so often in real life for whatever reason.

tips & auxiliaries

To induce a lucid dream, a variety of tips, hints and aids are available. Some of them will be briefly explained below.

relaxation

For a lucid dream to succeed, it is important that you relax physically completely. The gentle transition to the intermediate state between sleep and wakefulness cannot succeed as long as one adopts a tense or otherwise uncomfortable posture. However, relaxation also refers to the mental! Only those whose mind is calm and clear can find the inner balance point. If instead you are worried or excited and try to stimulate a lucid dream, this will fail in most cases.

long sleep

The length of sleep, which is optimal for a lucid room, varies individually and also depends on the method by which you want to dive into the world of dreaming. In general, however, the dictum that sleeping long is not always correct. Rather, lucid dreams can be created particularly well if you interrupt your sleep cycle in a targeted manner.

reality checks

Reality Checks are used to find out if you are already in a dream. To find this out you should always ask yourself how you got where you are. Furthermore, all situations, events and persons should be checked for plausibility. In doing so, it is important to actively force oneself to criticize one’s environment, because all too often the mind is satisfied with sham explanations.

polyphasic sleep

As already mentioned under the keyword “long sleep”, the concrete design of the optimal sleep pattern for the induction of lucid dreams depends on the method used to achieve this goal. Polyphasic sleep can prove to be very useful especially with the WILD techniques, whereas long sleep is more likely to be used with the DILD techniques.

Keeping a dream diary

Keeping a dream diary is an important step on the way to developing a dream memory. Immediately after waking up, you write down everything you can remember from your dream in a small booklet. On the one hand this exercise trains the ability to relive dream events and to remember them in detail. On the other hand, after a while, when enough dream reports are gathered in the diary, one can begin to identify recurring patterns or motives in one’s own dreams. Sensitizing oneself to these can in turn increase the ability of dream consciousness.

dream sign

Dream signs are those details in which the dream differs from reality. Usually dreams seem real, so that it requires a high level of attention to recognize these small signs unerringly. Dream signs are individual and can best be identified by analyzing your own dream diary. Subsequently, one should start to recognize or search for these dream signs both in the waking state and in the dream and thereby sharpen the critical awareness.

Guayusa tea

Guayusa is a plant that is native to the depths of the Amazon and can grow up to 30 meters high. Its leaves contain an extremely high concentration of caffeine (up to 7.9 percent!), l-theanine, minerals and antioxidants. For more than 2000 years the indigenous people of the Amazon have been using the Guayusa plant for at least three purposes: to make an energizing drink, to stimulate creative thoughts and to get in touch with their ancestors in their dreams.

Of all the active ingredients of the Guayusa plants, caffeine and l-theanine have the greatest effect on humans. It has been scientifically proven that the interaction of these two substances increases both learning and memory performance. L-theanine is also able to cross the blood-brain barrier and activate alpha waves in the brain, resulting in a state of relaxed alertness. For this reason, Guayusa tea is particularly suitable for learning or training. If taken just before falling asleep, these stimulating effects begin during sleep – about thirty minutes after drinking. Numerous experience reports have shown that this has positive effects on the development of ludci dreams. On the one hand, these dreams occur more easily, on the other hand they are more intense and memorable.

lucid dreams instructions

To learn to lucid dreaming, there are generally five steps to follow, which greatly increase the probability of success.

First of all, it is important to increase the dream memory until at least one dream per day is completely remembered. For this purpose it is useful to keep a dream diary.

Secondly, it is essential to learn the basics. So you should inform yourself in forums on the internet and consult books and other literature. It is of great importance to know the different methods of daydreaming precisely.

Thirdly, one should prepare oneself after the theoretical reading for the practice. That means that you have to take enough time to explore the different methods experimentally. It would also be a great advantage to exchange experiences with people who can already dream lucidly.

Fourthly, it would be helpful to participate in the community. By doing so you can gain many valuable insights and hints from other people. Maybe there is even a chance that at some point you can give advice to a new member yourself, so that the circle of learning and teaching begins to close.

Fifth, induction techniques should be used systematically. After you have informed yourself theoretically about all available strategies, you have to find the one that suits you best. However, this should not be done in a hurry, because every method needs its time to bear fruit. Thus, one should not switch from one technique to the next for at least six weeks – not after just a few failed attempts! The aim is to gradually develop an individual mix of techniques to achieve the best results in lucid dreaming.

dangers in lucid dreaming

In addition to all the advantages and positive experiences, potential dangers and risks of dreaming lucid should of course also be pointed out. However, it must be emphasized here that these have not yet been scientifically proven, but are primarily based on experience reports.

However, it can be regarded as certain knowledge that various brain areas interact in lucid dreaming in a much more coordinated way than in conventional dreams. It is assumed that the forebrain works much more actively, which among other things controls the targeted steering of attention. It can therefore be hypothesized that during a lucid dream the brain works almost as if it were awake. Some doctors and psychologists argue that this impairs the natural regeneration phase, which can lead to health risks in the long term.

Furthermore, psychologists advise mentally ill or emotionally stressed people against experiments with lucid dreams. There are (unsecured) reports of people who have lost control during a lucid dream and found themselves trapped in terrible nightmares. Therefore, excellent mental and physical health is the most important prerequisite for lucid dreaming!

By far the most common unpleasant side effect of daydreaming is not psychological but physical: sleep paralysis.. This is a state of physical paralysis that is experienced consciously. However, this is not dangerous in any way, but a natural reaction of the human body during the REM phase. During a normal dream one is not even aware of this paralysis. In lucid dreams, however, this can sometimes change and cause a feeling of panicky impotence. Here it is important to acquire mental strategies to master such situations!