It is very likely that, at least once, you have realized that you were dreaming, even that you have been able to control the content of that dream. In that case, you may want to repeat: being conscious within a dream is a unique experience.
In this article we will explain how to realize that you are in a dream and control it We will describe 9 very useful techniques to keep the mind in a state of consciousness, to manipulate the dream world and, no less important, to remember dreams after waking up.
Lucid dreams are simply those in which we are aware that we dream Sometimes this allows us to control dreams to some degree, modify the contents of nightmares and even explore our mental life and use our imagination at will.
Humans have applied this practice since ancient times for various purposes. Some Buddhist and Hindu disciplines have used lucid dreaming as a type of meditation, while many artists attempt to become aware of and control their dreams for inspiration.
Scientific research has found that lucidity begins during REM phases (“rapid eye movements”), during which dreams are more vivid and narrative. It is believed that the main difference between typical dreams and lucid dreams is that in the latter there is activity in the dorsolateral prefrontal cortex, which is related to working memory.
The maintenance of consciousness is manifested in the greater presence of beta waves in the brain during lucid dreams than during the rest. These types of waves represent intense brain activation and are typical of wakefulness and to a lesser extent of the REM phase.
How to control dreams
Some people are spontaneously aware that they are dreaming every time they do so, while others learn to control their dream world naturally; However, for most people this practice requires effort and dedication.
These keys to controlling dreams They will be useful if you want to become a dreamboat, but keep in mind that you must be patient to do so: at first it is very complicated and the results may be unsatisfactory. For example, it is common to be able to control a dream but lose consciousness shortly afterwards, or not remember anything when waking up.
Before you start having lucid dreams, you should learn to remember them as vividly as you can. If you find it difficult to remember what you dreamed after waking up, it will be especially important that you apply this first step, since if you manage to control a dream but forget it immediately afterwards, your effort will have been in vain.
Keep a “dream diary” It is very effective to remember what you have dreamed of. Leave a notebook and pen, or a voice recorder, on the nightstand; This way you can record your dreams right after waking up. It may be helpful to take a few minutes to focus on retrieving the dream content before doing so.
Read or listen to them again later, since the mind is not fully active during the minutes after waking up and you will probably quickly forget what you dreamed, but reviewing will help you practice recalling dreams.
2. Do reality checks
Reality tests consist of check if we are awake during everyday life This practice must be repeated frequently while awake so that it becomes a habit and is repeated spontaneously during dreams, allowing the dreamer to realize that he is sleeping.
A large number of behaviors can be used as reality tests, since the internal logic of dreams is very different from that of real life. Basically it is about detect perceptual inconsistencies that would not occur if we were awake.
These tests consist of asking yourself if you are dreaming and then doing something to check it, such as carefully examining a text or a watch; If we do not detect anything strange, such as letters or numbers moving, we are probably awake. Even so, it is better to do more than one test at a time in case the first one does not work.
Doing reality checks right after waking up will help detect the false awakenings common side effects of lucid dreams that consist of a false sensation of having woken up.
Below we list some reality tests that the oneironaut community considers especially effective. However, reality tests that work very well for most people may fail others, so it is best to try all or most of them.
3. Incubate dreams
To incubate a dream you have to focus on mentally repeat a phrase or visualizing an image just before falling asleep. This technique is commonly used to facilitate the appearance of specific dreams, such as traveling to distant or fantastic places.
In the case of lucid dreaming, repeatedly visualizing a scenario helps us realize that we are dreaming if we appear there, and repeating messages to ourselves such as “When I dream I will realize” can be even more effective.
4. Don’t let your mind fall asleep
It is possible to enter a lucid dream directly at the moment of falling asleep. For this you have to get the body to sleep but the mind not to, at least not completely; It is useful to do muscle relaxation exercises, pay attention to physical sensations and concentrate on hypnagogic images until you “enter” one.
This technique is known as “awake induction.” It is a very reliable way to achieve lucid dreams, although it frequently causes sleep paralysis – which can, however, be used as an intermediate step to achieving lucidity. It is much more effective in conjunction with the trick that we will describe in the following section.
5. Wake up and go back to sleep
To apply this technique you have to sleep for approximately 6 hours, wake up (the easiest thing is to use an alarm), do a calm activity that keeps us awake, such as reading about lucid dreams or playing a video game, for 20-40 minutes and then back to sleep.
In this way we will achieve go directly into REM sleep, in which dreams are more vivid; Something similar happens with naps, especially if we have been up for a few hours. Combining this technique with the rest that we have mentioned, especially induction from wakefulness, is probably the best way to achieve lucid dreams.
6. Remind yourself that you are dreaming
We naturally tend to lose consciousness progressively during lucid dreams, especially in situations of great physical or cognitive activation. Trying to be calm and focused is essential.
Mentally repeat “I am dreaming” Once we have achieved lucidity, it will allow us to remain conscious for longer, especially if we combine this message with a hand rub, which also helps us to be aware of the distinction between the physical body and the dream body.
7. Create a new scenario
Even if we manage to be conscious and stay in this state, sometimes it is difficult to control the dream. An important first step, especially for beginner dream sailors, is to generate a new dream scenario and move there.
There are several techniques that can be useful to achieve this goal: create a “portal” in the air with the mind (you can help yourself with your fingers); close our eyes, visualize a scenario and teleport; spin in circles with your eyes closed…
8. Make a wish or visualize an image
If you have followed the previous steps successfully, congratulations: the moment you were waiting for has arrived. Once your mind is conscious and you have sufficient control over the dream environment, you can do whatever you want; the only limitation is your expectations
Just remember that anything is possible in dreams, from turning into a dinosaur to talking to a loved one who has passed away or even a part of yourself.
There are two main ways to control dreams directly: wishing for something and visualizing it. Say what you want to happen out loud (eg “I am flying over the ocean”) will make it easier for the wish to come true.
9. Prepare your next lucid dream
The technique known as “lucid induction of lucid dreams” allows a lucid dream to be used to incubate subsequent ones. There are many ways to do this, although you may need to make several attempts; You will need creativity and patience to make this type of induction work.
For example, It can be very useful for you to “invoke” a dream guide in your first lucid dream and ask it to let you know the next time you are dreaming. You can also create a room that acts as a hallway to your dream world and visualize it every time you go to sleep.
