8 Simple Techniques To Help You Have Lucid Dreams

June 8th, 2007

This article is Part 10 in the series Mastering the Art of Lucid Dreaming.

Achieving conscious awareness in your dreams is not as difficult as it seems, but it does require practice in order to attain a lucid state on a regular basis. The great thing about lucid dreaming techniques is their simplicity. They're easy to learn and easy to practice on your own, they don't cost anything, you don't need any fancy equipment to practice them, and they don't take a huge amount of time each day.

The most important thing is to be consistent about your daily practice. Inconsistent practice is a common cause for failure to achieve lucid dreaming. Practicing one or more of the following techniques every day will help you achieve conscious awareness in your dreams. It may not happen the first night, but if you're consistent it could happen in a few short weeks.

Start by using just one technique each day. After a few days, add a second technique and perform both techniques each day for a few days. Then add a third technique and perform all three techniques for the next few days, and continue adding a new technique every few days. Even if you practice every one of these techniques within the same day, it will not require you to set aside hours and hours of practice time. Most of the techniques take only a few minutes, and many of them can be done as you fall asleep.

Pre-Sleep Visualization

Before you fall asleep, use the following visualization to set your intent to have a lucid dream. Picture yourself falling asleep and entering a dream. Make the visualization as detailed as possible with vivid imagery. Look around and observe your dream surroundings. As you imagine yourself dreaming, visualize yourself performing a reality check and realizing you are within a dream. Picture yourself become consciously aware within your dream, imagine yourself remaining calm and lucid, and then picture yourself gaining control over your dream.

Lucid Dreaming Affirmations

Use the following affirmations at bedtime as you drift off to sleep. You can state the affirmations out loud, but that may interfere with falling asleep. I recommend repeating them mentally instead. You may also choose to record the affirmations in your own voice and listen to the recording as you fall asleep.

I will become consciously aware in my dreams tonight.

I am a lucid dreamer.

I achieve conscious dreams easily and effortlessly.

I will have a lucid dream tonight.

I will awaken within my dream tonight and realize I am dreaming.

Focus your mind on the intent to become lucid within your dreams, and if your mind wanders to another topic, gently bring it back to the affirmations.

When stating the affirmations out loud, you may choose to use a firm voice or may choose to use a more soothing and relaxing voice. Some people respond better to gentle reassurances spoken in a soft voice, while other people respond better to instructions given in a strong, commanding voice. You’ll need to experiment with both methods to determine which approach triggers a stronger response in you.

Putting Your Intent on Paper

Before you go to bed, write down your intent to have a lucid dream. On a piece of paper or in your dream journal, handwrite each of the lucid dreaming affirmations. As you write each affirmation, focus not just on the words but on the intent behind the affirmation. Consider the full meaning of each statement. Put some emotion into it. Repeat each affirmation silently or out loud as you write it on paper.

Visual Patterns

As you fall asleep, on occasion you might remain conscious enough to notice patterns appearing in your visual range as if they are being projected onto the inside of your eyelids. These patterns may begin to take on the forms and shapes that become your first dream of the night, and can be used to help you achieve a lucid dream.

As you drift off to sleep, maintain your conscious awareness by focusing on the visual patterns being projected on the inside of your eyelids. At first, the patterns may seem geometric or even abstract. They will gradually take on the form of meaningful images. As you begin to notice these images, gently direct your conscious mind to step into the dream scene that is taking shape.

I Am Dreaming

Use the statement "I am dreaming" to guide yourself into a lucid dream. As you drift off to sleep, repeat to yourself over and over, "I am dreaming." Continue on in that manner until you fall asleep. Eventually, you will learn to maintain this thought in mind until you find yourself dreaming. This method is especially effective when used while napping during the daytime.

Napping

If your schedule permits, take a nap in the mid-afternoon. You will be more likely to slip quickly into the REM sleep state in which dreaming takes place. Before your nap, take steps to focus your intent on achieving a lucid dream. Use visualizations, affirmations, or the "I am dreaming" technique.

Sleeping Upright

Sleeping upright may help you remain consciously aware enough to become lucid within your dreams. At the same time, you also must remain comfortable in order to sleep well, so it is necessary to experiment with various positions to determine which position provides the highest level of comfort for you. There are several options available to you:

1. Sleep in a reclining chair.

2. Sleep while propped up on several pillows to elevate your head and upper body.

3. Sleep while propped up on a "wedge pillow" — a triangular, wedge-shipped pillow specifically designed to help you sleep in an upright position.

When sleeping upright in bed, it also may help to place a pillow or rolled towel beneath your knees in order to elevate them slightly. This will alleviate any pressure on your lower back or tailbone and will improve circulation in the lower body.

Meditation

Beginning a daily meditation practice is another effective way to increase your odds of achieving a lucid dream. Most meditators who spend at least twenty to thirty minutes per day in meditation report an increase in the vividness of their dreams, along with an increase in the quantity of lucid dreams they experience. It is not required that you take on an elaborate meditation practice. All that is needed is a very simple practice of sitting in a comfortable position while remaining physically inactive and focusing your mind on observing your own thoughts. Meditation also provides dozens of other benefits, including reduced stress, enhanced creativity, and more refreshing sleep. To achieve deep meditation without years of practice, try the Insight CD.

Stay tuned for the next part in the series, which will cover another technique you can use to increase your odds of having a lucid dream.