(Part I here)
Step 4: Lucid Dream Induction Methods
Here is a compilation of a few lucid dream induction methods. As mentioned
before, if you don't believe in one or it doesn't work for you, then simply use
[Dream Incubation, by the Lucidity Institute]
1. Formulate your intention Before bed, come up with a single phrase or question
encapsulating the topic you wish to dream about: "I want to visit San
Francisco." Write the phrase down, and perhaps draw a picture illustrating
the question. Memorize the phrase and the picture (if you have one). If you have
a specific action you wish to carry out in your desired dream ("I want to
tell my friend I love her."), be sure to carefully formulate it now.
Beneath your target phrase, write another saying, "When I dream of [the
phrase], I will remember that I am dreaming."
2. Go to bed Without doing anything else, go immediately to bed and turn out
3. Focus on your phrase and intention to become lucid Recall your phrase or
the image you drew. Visualize yourself dreaming about the topic and becoming
lucid in the dream. If there is something you want to try in the dream, also
visualize doing it once you are lucid. Meditate on the phrase and your intention
to become lucid in a dream about it until you fall asleep. Don't let any other
thoughts come between thinking about your topic and falling asleep. If your
thoughts stray, just return to thinking about your phrase and becoming lucid.
4. Pursue your intention in the lucid dream When in a lucid dream about your
topic carry out your intention. Ask the question you wish to ask, seek ways to
express yourself, try your new behavior, or explore your situation. Be sure to
notice your feelings and be observant of all details of the dream.
5. When you have achieved your goal, remember to awaken and recall the dream.
[Chakra Method: From "Treatise on Lucid Dreaming" by Robert Bruce]
Sit in a chair, or lie down, and relax your whole body. Starting with the
feet, tense them and relax them. Continue this with calves, thighs, hips,
stomach, chest, arms, neck and face. Go over this a few times until you feel
Breath awareness will help to calm and focus your mind and awareness. Breathe
deeply and slowly. Be aware of the breath entering and leaving your body. Feel
it coming in and feel it going out. Focus your whole attention on your lungs and
the breathing process and it will help to occupy your surface mind. Gently push
any intruding thoughts away as they begin, before they distract you. By feeling
your breath coming in and out you are shifting your awareness into your chest.
The mental hands technique will train you to shift your point of awareness to
other parts of your body. This will also give you greater body awareness which
is very important in lucid dreaming.
Calm your mind and relax your body. Imagine you have a pair of invisible
hands. Feel your awareness in these hands, just the same as with breath
awareness where you concentrate your awareness on your lungs. Stroke yourself
slowly with these hands, start at your feet go on up through your legs and
through the rest of your body. Try and FEEL these imaginary hands relaxing and
Become aware of and use these hands as you are doing the relaxation exercise.
Start at the feet, tensing and relaxing muscles. Feel your mental hands in these
muscles as they tense and relax them. Work your way through your whole body this
way. Feel your body relaxing at the touch of them. Your point of awareness is in
these hands. You are shifting your point of consciousness into different parts
of your body as you do this.
When you are familiar with your new mental hands, use them to pull energy up
from your feet and through your legs to the base chakra. Imagine you are
gripping energy and pulling it up through you. Combine this with your breathing.
Draw it up through you with the inhale and hold it in place on the exhale. Do
this over and over again for at least a few minutes.
This is the natural path of the energy that flows through you. With practice
you will actually feel this energy tingling and surging through you.
Chakras: These are situated at: 1. The base of the spine (between the anus
and the genitals) 2. The spleen (slightly below the belly button) 3. The solar
plexus (1 hand-span above the belly button) 4. The heart (centre of the chest)
5. The base of the throat. 6. The centre of the forehead. 7. Crown ( whole top
of your head). They are best imagined as roughly the size of your hand, except
for the crown chakra which is much larger and covers the whole of the head above
Chakras are transformers that convert raw energy into energy of a different
type. During these exercises your chakras will be pumping energy into your
Pull energy up through your legs with your mental hands to your base chakra.
Use your mental hands to open this chakra. Imagine you are tearing open a bread
roll where the chakra is. Draw this energy up to the next one and open it, and
on to the next one and so on. Repeat this over a few times. You may not feel
much at first, but with practise you will feel a tingling surge of energy like
adrenaline and a fluttering or pulsing under your skin as you do this.
Even if you don't feel anything you are still raising some energy. When I
first started using my chakras, many years ago, I didn't feel anything happening
in them for several months. Many people report feeling some sensation in them
the first time they do this. Some people seem to have more natural chakra
activity than others.
Closing The Chakras
After any work on opening the chakras it is Very Important to close them
unless you are going to use them, or go to sleep shortly after. During sleep
they will close naturally after an hour or so. This closing is especially
important if you feel strong activity in them. If you leave a chakra open during
normal day to day activity, you can bleed energy. This will can fatigue and
health problems. To close them, simply reverse the process until no activity is
felt. Feel your mental hands closing them and push the energy back down.
Stop and Check
Keep checking your muscles for any tensing during the energy raising and
chakra stimulation exercises and re-relax as needed. Your muscles will
automatically try and respond as you draw energy up through you. Remember, this
is all mental. Your body must stay calm and relaxed throughout this.
The relaxation, breath awareness and mental hands exercises should, ideally,
be carried out daily. They can be done anywhere and anytime you have a few
minutes to spare. You will, in time, condition your body to respond quickly and
easily. Every time you do these, keep in mind your intention of having lucid
dreams. Whatever your lucid dreaming trigger is, keep this in mind while you are
doing these exercises.
To Prepare For Lucid Dreaming
Do the relaxation exercise and use breath awareness to calm your mind. Raise
energy through you and stimulate your chakras for five or ten minutes, or until
you start feeling heavy.
This heaviness happens when you enter a trance. The trance state is brought on
by deep relaxation. In a trance you are very open to self hypnosis and
suggestion. This is the best time to program yourself with the trigger to become
lucid in a dream. In the trance state you may feel like you are paralysed but
you can usually move if you try, its just a big effort. If you can't, do your
lucid dream trigger affirmations and go to sleep.
Note: Once you reach the trance stage, stop any further energy raising or
chakra stimulation and proceed with the trigger programming stage. Do your
normal affirmations that remind you to become lucid during your dreams and
remember all when you wake up. Say to yourself, " I must remember to look
at my watch" or " I must remember to look at my hands" Say this
over and over to yourself until you fall asleep.
Note: These exercises are best done, one at a time, apart from the combined
energy raising - chakra opening one, lying on your back.
When you have completed them and are ready for dreaming, assume your normal
sleeping position for the night.
[Symbol Trigger method, by Swami Vimanananda]
1 Give up a favorite food or drink for 1 month, telling the mind : I'm doing
this for more awareness during dreams.
2. Fast monthly, on new moon. This can be a day of eating fruit only, just
juices, or pure water, depending on what you are used to. This tells your
subconscious that you are serious about paying attention to the 'internal'
world. According to Yoga, fasting opens the Moon chakra, which is the gateway to
the Dream world.
3. Visualize some symbol while falling asleep, and look for that symbol in
your dreams. That symbol will trigger lucidity. The Tibetans use a small, white,
glowing letter 'A' .
[Auto-Suggestion method, by Peg Steigerwald]
One effective technique for planting auto-suggestions is the following: while
falling asleep, prop your arm so that when you do fall asleep it will hit you in
the head (lightly). When your arm hits your head, it will wake you slightly and
enable you to plant many auto-suggestions without falling asleep. If you plant a
suggestion related to lucid dreaming, your chances of having one that night are
[External Supplements for Lucidity, by Bob]
The "Mega Brain" tapes that are easily found in stores offer
another type of Lucidity induction. By out-putting certain beat frequencies from
the speakers, a third "phantom frequency" is created by the brain. Two
tapes from this set which help in attaining lucidity are "High
Coherence" and "Sound Sleep", both by Kelly Hutchinson. Although
these tapes do not induce lucidity, they assist in attaining it.
Another supplement which aids in lucid dreaming is known as the DMAE/H3 liquid
supplement, sold by TwinLabs. This supplement helps to clear the mind, and
enables you to recall dreams much more vividly.
[Use of pot to attain lucidity, by Vossen]
1) Get yourself woken up 2 or 3 hours before you would have had your usual
amount of sleep.
2) Have a small meal, containing a fair amount of sugar and milk, I take a
cup of yoghurt mixed with some pieces of fruit and a sandwich.
3) SMOKE about 0.1 to 0.2 gram of a really high quality hasjies, more
specific get the best hasjies you can lay your hands and smoke the LEAST AMOUNT
NECESSARY to feel it having an effect. The intention is NOT to get yourself well
and truly stoned, because if you do, you won't remember anything of your dreams.
The idea is rather to have your mind to be just slightly tickled.
4) Empty your bowels.
5) Go to bed again.
The effect of point 3) is that you will be able to step into a dream with
much greater ease. Another possible effect of point 3) is of course: getting
arrested, This is why you should live in the Netherlands because over hear you
can walk around with a maximum of 30 grams of the stuff without the government
[Music as a link to lucid dreams, by Steven Lance]
While reading material relating to lucid dreaming, or browsing
alt.dreams.lucid, have a certain song playing repeatedly. As you fall asleep,
keep the song playing in the background low enough to allow you to sleep. This
method seems to form a link between your subconscious, the music, and lucid
dreaming. If the music is playing while you are asleep, your subconscious can
still dwell on the idea of lucid dreaming much longer than you consciously
[Mnemonic Induction of Lucid Dreams (MILD) Technique, by Stephen LaBerge]
1. Setup dream recall.
Set your mind to awaken from dreams and recall them. When you awaken from a
dream, recall it as completely as you can.
2. Focus your intent.
While returning to sleep, concentrate single-mindedly on your intention to
remember to recognize that you're dreaming. Tell yourself: "Next time I'm
dreaming, I want to remember I'm dreaming." Try to feel that you really
mean it. Focus your thoughts on this idea alone. If you find yourself thinking
about anything else, let it go and bring your mind back to your intention to
3. See yourself becoming lucid.
At the same time, imagine that you are back in the dream you just woke from (or
another one you have had recently if you didn't remember a dream on awakening),
but this time you recognize that it is a dream. Look for a dreamsign--something
in the dream that demonstrates plainly that it is a dream (see NightLight 1.3
& 1.4 for more about dreamsigns). When you see it say to yourself: "I'm
dreaming!" and continue your fantasy. Imagine yourself carrying out your
plans for your next lucid dream. For example, if you want to fly in your lucid
dream, imagine yourself flying when you come to the point in your fantasy that
you "realize" you are dreaming.
4. Repeat until your intention is set.
Repeat steps 2 and 3 until your intention is set; then let yourself fall asleep.
If, while falling asleep, you find yourself thinking of anything else, repeat
the procedure so that the last thing in your mind before falling asleep is your
intention to remember to recognize the next time you are dreaming.
[Lucid Dream Induction Devices (Cut from Lucidity Institute FAQ)]
The Lucidity Institute offers several electronic devices that help people
achieve lucid dreams. They were developed through laboratory research at
Stanford University by LaBerge, Levitan, and others. The basic principle behind
all of these devices is as follows: The primary task confronting someone who
wishes to have a lucid dream is to remember that intention while in a dream. We
often remember to do things while awake through reminders: notes, strings around
fingers, alarms, and so on. However, such reminders are of little use in dreams,
although there are other kinds of reminders that are in fact helpful. The
observation that some sensory events are occasionally incorporated into ongoing
dreams (like your clock radio or the neighbor's saw appearing disguised in your
dream rather than awakening you) led to the idea of using a particular sensory
stimulus as a cue to a dreamer to become lucid. For example, a tape recording of
a voice saying "You're dreaming" played while a person is in REM sleep
will sometimes come through into the dream and remind the person to become
lucid. In our research we settled on using flashing lights as a lucidity cue,
because they had less tendency to awaken people than sound and were easy to
apply. The DreamLight and NovaDreamer devices also have a sound cue option,
which is useful for people who sleep more deeply.
The DreamLight, DreamLink, and NovaDreamer all work by giving users flashing
light cues when they are dreaming. Users work with their devices to find an
intensity and length of cue that enters their dreams without awakening them. In
addition, device users should practice mental exercises while awake for the best
preparation for recognizing the light cues when they appear in dreams. The
devices are based around a soft, comfortable sleep mask, which contains the
flashing lights. The DreamLight and NovaDreamer detect the rapid eye movements
of REM sleep, when the wearer is likely to be dreaming, and give cues when the
level of eye movement activity is high enough. The DreamLink lacks the eye
movement detection circuitry; the user sets its timer to trigger the cues at
times likely to coincide with REM periods.
These lucid dream induction devices offer a second method of lucid dream
stimulation. This method arose out of the discovery that while sleeping with the
DreamLight, people frequently dreamed that they awakened wearing the device, and
pressed the button on the front of the mask to start the "delay," a
feature that disables cues while you are drifting off to sleep. Ordinarily, the
button would cause a beep to tell you that you had successfully pressed it.
However, people were reporting that the button was not working in the middle of
the night. Actually, they were dreaming that they were awakening and pressing
the button, and the button did not work because it was a dream version of the
DreamLight. Dream versions of devices are notorious for not working normally.
Once people were advised that failure of the button in the middle of the night
was a sign that they were probably dreaming, they were able to use this "dreamsign"
reliably to become lucid during "false awakenings" with the DreamLight.
This "reality test" button turned out to be so useful that it became
an important part of all the lucid dream induction devices developed by the
Lucidity Institute. Research suggests that about half of the lucid dreams
stimulated by the devices result from using the button for reality tests.
Step 5: I'm lucid now but...
[Dream Spinning, by Stephen LaBerge]
If you find yourself loosing your precious lucidity during a dream, the
problem is often remedied by "dream spinning". When you find the dream
fading, spin around as you did when you were a child trying to get dizzy. (You
will not get dizzy from dream spinning because your physical body is not
spinning around). Remind yourself, "The next scene will be a dream."
When you stop spinning, if it is not obvious that you are dreaming, do a reality
test. Even if you think you are awake, you may be surprised to find that you are
[Focal Point method, by Dr. Paul Tholey]
This method had actually been proposed by Dr. Paul Tholey of Germany as a
technique for causing awakening from lucid dreams. This was to focus visual
attention on a single point in the dream and hold it their until the dream
ended. The experiment presented this behavior as another dream prolonging
technique, as a way of testing the power of suggestion in the effectiveness of
actions meant to prolong dreams, and as a test of the verity of Tholey's idea.
[Vocal method, by Stephen LaBerge]
When you find yourself loosing lucidity, continually remind yourself that you
are dreaming by repeating phrases like "This is a dream!...This is a
dream!...This is a dream!" or "I'm dreaming...I'm dreaming...I'm
dreaming ...." This self-reminding can be spoken "out-loud" in
the dream, if necessary. Otherwise it's better to say it silently to avoid the
repetition becoming the predominant feature of the dream.
[Awakening at Will from a Lucid Dream]
If the secret to preventing premature awakening is to maintain active
participation in the dream, the secret to awakening at will is to withdraw your
attention and participation from the dream. Think, daydream, or otherwise
withdraw your attention from the dream, and you are very likely to awaken. This
method lends itself to situations where you wish to fully remember intricate
details of the dream, such as lyrics to a song or results from an experiment.
Dreamer beware, however, that awakening from a lucid dream more often than not
causes false awakenings. If you wish to wake from a dream, make sure you are
truly awake from them too or else your efforts will be lost!
Lee Holmes (Holmes@Cycor.Ca