Lucid Dreaming 101: How to Train Yourself to Control Your Dreams

Imagine this: you’re soaring through the sky, the wind rushing past you, the world unfolding beneath your feet. And suddenly, you realise – hey, I’m dreaming! Instead of waking up, you decide to keep flying, because now you’re in control. Welcome to the fascinating world of lucid dreaming.

Lucid dreaming is more than just an entertaining way to explore your subconscious. It’s the practice of becoming aware that you’re dreaming while still inside the dream. Once you’re lucid, you can often manipulate the environment and narrative of your dream, creating limitless possibilities. From flying through magical landscapes to confronting personal fears, lucid dreaming can be both thrilling and therapeutically beneficial. In this guide, we’ll cover what lucid dreaming is, why it matters, and how you can train yourself to experience it.

What Exactly Is Lucid Dreaming?

A lucid dream is one in which the dreamer is aware that they are dreaming. It’s that moment when a little light bulb goes off in your sleeping mind, signalling that none of this is “real,” but that’s precisely what makes it so exciting. This realisation can be a game-changer – instead of passively going along with the events of a dream, you suddenly have the ability to make conscious choices. You could decide to talk to a particular person, alter the environment, or even change the dream’s plot entirely.

Some people stumble upon lucid dreaming accidentally, but for others it takes deliberate practice and effort to achieve it consistently. Think of lucid dreaming as a skill – like learning a new language – that you can develop with the right techniques and patience.

Why Bother With Lucid Dreaming?

You might be wondering, beyond the cool factor of being the director of your own dreams, what’s the point of lucid dreaming? Turns out, there are a number of mental health and well-being benefits that can come with lucid dreaming.

• Facing Your Fears: Imagine being able to face your fears in a safe and controlled dream environment. Lucid dreaming allows you to confront anxiety-inducing situations – like giving a presentation, being chased, or dealing with a phobia – knowing you’re entirely safe. It’s a way to rehearse dealing with these scenarios, building your confidence.
• Reducing Nightmares: If you suffer from recurring nightmares, lucid dreaming can be a game-changer. Becoming lucid during a nightmare allows you to change the storyline, turning the nightmare into something less frightening. This can be incredibly empowering and reduce the frequency of disturbing dreams.
• Creativity and Problem-Solving: In a lucid dream, you have access to your subconscious mind, where creativity flows freely without logical constraints. Many artists, writers, and even scientists have used lucid dreams as a playground for creative inspiration. It’s like tapping into a well of imagination, free from your usual boundaries.
• Pure Enjoyment: Let’s not forget that lucid dreaming can simply be a lot of fun. Want to fly? Meet your favourite celebrity? Time travel? In a lucid dream, the world is your oyster – or perhaps, a rollercoaster.

How to Train Yourself to Lucid Dream

While some people may experience lucid dreams naturally, most of us need a bit of practice. Here are some proven methods to help you get started on your lucid dreaming journey:

1. Keep a Dream Journal

The first step towards lucid dreaming is improving your dream recall. The more you remember your dreams, the easier it will be to spot when you’re dreaming. Keep a notebook by your bed and, as soon as you wake up, write down anything you remember about your dreams – even if it’s just fragments. Over time, this will help you identify recurring themes or patterns, which can become cues to help you recognise when you’re dreaming.

2. Reality Checks

A reality check is a simple action you perform during waking life that can help you determine whether you’re in a dream. Throughout your day, make a habit of asking yourself, “Am I dreaming?” Follow this with a reality check like trying to push your finger through your palm, looking at your reflection in a mirror, or pinching your nose and seeing if you can still breathe. If you do this often enough, it becomes a habit, and eventually, you’ll find yourself doing it in a dream – and that’s when you’ll become lucid.

3. Mnemonic Induction of Lucid Dreams (MILD)

The MILD technique is all about setting your intention before you go to sleep. As you lie in bed, repeat a phrase like, “Tonight, I will recognise that I’m dreaming.” Visualise yourself in a dream, becoming aware that it’s a dream. The idea is to prime your subconscious so that when you’re actually dreaming, you’ll remember your intention and achieve lucidity.

4. Wake Back to Bed (WBTB)

This technique requires setting an alarm to wake you up after five to six hours of sleep. Once awake, spend about 20-30 minutes reading or thinking about lucid dreaming, and then go back to sleep. The theory behind WBTB is that you’ll be more alert as you enter REM sleep – the stage of sleep where vivid dreaming occurs – increasing your chances of becoming lucid.

5. Recognise Dream Signs

Dream signs are recurring symbols, themes, or scenarios in your dreams. These could be anything from certain people, locations, or unusual occurrences like flying or being chased. By regularly reviewing your dream journal, you’ll start to notice your unique dream signs. When you see one of these signs in a dream, it can act as a trigger for lucidity.

Staying in the Lucid State

One of the trickiest parts of lucid dreaming, especially for beginners, is staying in the dream once you become lucid. Many people become so excited that they wake themselves up. To help prolong lucidity, try these techniques:

• Spinning: If you feel the dream starting to fade, spin around in your dream. This helps anchor you to the dream environment.
• Rubbing Your Hands Together: This stimulates your senses and can help ground you in the dream.
• Staying Calm: The key to staying lucid is staying calm. Take a moment to breathe, remind yourself that you’re in control, and proceed with your dream without getting too excited.

The Risks and Considerations

Lucid dreaming is generally considered safe, but there are some things to keep in mind. For some, lucid dreaming can lead to sleep paralysis, a phenomenon where you wake up but can’t move. It can be frightening, but it’s harmless and usually lasts only a few seconds. The best way to deal with sleep paralysis is to stay calm and wait for it to pass.

It’s also possible for people to become overly obsessed with lucid dreaming, which can affect the quality of sleep. Lucid dreaming is meant to be an enjoyable enhancement to sleep, not something that disrupts it. Make sure to keep a balance – if you find yourself too focused on lucidity, take a step back.

Lucid Dreaming: Dream Big, But Dream Smart

Lucid dreaming is an incredible tool that allows you to tap into your subconscious and take control of your dreams. From overcoming fears to boosting creativity or simply having a blast, the possibilities are truly endless. With a bit of practice, a dash of patience, and the techniques we’ve covered – like keeping a dream journal, practising reality checks, and using the MILD and WBTB methods – you can learn to experience and shape your dreams at will.

Remember, lucid dreaming is like learning any other skill – it takes time, practice, and perseverance. So, why not give it a go? Who knows, the next time you fall asleep, you could be standing on a beach, staring out at a dreamscape of your own making, and realising you’re the one in control.