Unlocking the Secrets of Lucid Dreaming

Unlocking the secrets of lucid dreaming

Unlocking the Secrets of Lucid Dreaming: A Journey into Conscious Dream Control

"In the state of wakefulness, dreams subtly encroach upon the individual, giving rise to a forgetfulness, or rather a memory, whose contours are transposed onto a plane of consciousness ill-equipped to receive them. Yet, when they find a fitting realm within the conscious mind, where they and the soul coalesce, they become constituents of creations in the unfolding tapestry of personal existence."

MARIA ZAMBRANO

The Art of Lucid Dreaming

Lucid Dreaming Technique

Lucid dreaming, in broad strokes, enables dreamers to actively participate in their dreams. It is the realization that one is, in fact, dreaming, which empowers them to manipulate and mold the elements of the dream world to their liking. This unique form of dreaming offers unparalleled creative potential, allowing for boundless invention, conception, and ideation without constraints. The primary allure of lucid dreams, however, lies in their therapeutic qualities. The very act of dreaming, by establishing a direct connection with the subconscious, facilitates self-discovery and inner growth, thereby enhancing an individual's overall life.

But what exactly is a lucid dream? You may have encountered one before. In the midst of a dream, you suddenly become aware that you are, in fact, in a dream. The surreal nature of the dream prompts you to exclaim to yourself, "This is a dream!"

Lucid dreams are profoundly stimulating, especially because they empower dreamers to govern their responses within the dream narrative, even when confronted by nightmarish scenarios.

Experts refer to this phenomenon as "prelucid oneiric activity." However, it can manifest in a more explicit form, wherein you not only realize you are dreaming but also harness your conscious mind to reshape the dream at will. For instance, in the scenario mentioned earlier, you could inquire about the identity of the stranger or the reason behind their eviction of you from your own house.

It is worth noting, though, that oneiric lucidity is not commonplace, despite surveys reporting that approximately 70 percent of individuals claim to have experienced such dreams at some point in their lives. Many might be conflating lucid images with preliminary lucidity, wherein they merely experience a vague sense of dreaming.

Maintaining a heightened state of consciousness while navigating the dream realm for extended periods is challenging. Typically, individuals either wake up shortly after a lucid dream or swiftly slip back into an unconscious state. Lucidity tends to be intermittent, and once you've had such a dream, it might be years before you experience another. This exceptional nature is why many regard lucid dreams as particularly stimulating, primarily because they empower dreamers to manage their reactions even in the face of nightmarish scenarios.

Unfortunately, much about this oneiric process remains shrouded in mystery. It is believed to occur more frequently during the early morning hours when individuals are more apt to recognize the implausible or impossible nature of their dream scenarios (e.g., lifting an airplane with one hand).

So, are lucid dreams beneficial? Undoubtedly. When individuals realize that their minds are conscious within a dream, they experience an increasing sense of freedom and self-control. Some experts even assert that mastering oneiric events makes it considerably easier to tackle daily challenges and confront anxiety, thereby contributing to one's spiritual development.

Moreover, lucid dreaming can serve as a potent tool for addressing the most terrifying nightmares. Lucidity enables dreamers to confront menacing dream figures in an attempt to understand them rather than obliterate them. According to some psychologists, such as the esteemed American analyst Gayle Delaney, the most effective approach to handling a nightmare is not to transform it into a pleasant dream. On the contrary, those who dream lucidly have a superior alternative: directly engage the oneiric characters causing terror to discern their intentions and representations.

This practice not only has the potential to transform malevolent figures into amicable ones but also helps individuals recognize the aspects of their own personalities mirrored by these initial menacing images. With sufficient training, individuals report heightened security and self-assuredness upon awakening.

Origins of Lucid Dreaming

The term "lucid dream" was coined by Frederik Van Eeden in 1898, using "lucid" in the sense of "mental clarity." Today, the most widely accepted definition of a lucid dream is when "the dreamer becomes aware that they are dreaming," as defined by researcher Celia Green in 1968. Nonetheless, the study of lucid dreams has a rich historical lineage dating back to ancient Greece. In the fourth century BC, Aristotle made the first written reference to lucid dreams in his "Treatise on Dreams," stating, "When one is asleep, there is something in consciousness that declares that what presents itself is but a dream."

In 415 AD, Saint Augustine employed the story of a lucid dream to support the concept of life after death. Subsequently, in the seventh century, Tibetan Buddhism explored dream yoga, wherein monks trained themselves in lucid dreaming as part of their spiritual development. Despite these early antecedents, the systematic study of lucid dreams, as understood today, did not emerge until the nineteenth century, led by Marquis d'Hervey Saint Denys. In 1867, this researcher published the book "Dreams and How to Control Them," demonstrating the learnability of conscious dreaming. Saint Denys is regarded as the pioneer of the first line of lucid dream studies, although subsequent researchers did cast doubts on his discoveries.

More systematic and empirically grounded than Saint Denys was the English psychologist Mary-Arnold Forster (1861–1951). In her work "Studies in Dreams" (1921), she elucidated techniques for inducing lucidity and dream control based on her own experiences. She was particularly intrigued by the ability to "learn to fly" within lucid dreams, a practice she had engaged in since childhood.

Another significant facet of her research revolved around nightmare therapy. By recognizing that her terrifying dreams were, in essence, "just dreams," she helped numerous children overcome their nightmares through lucid dreaming, imparting techniques to transform distressing dreams into pleasant ones. Although she challenged many Freudian theories, particularly those related to pretense and censorship, her brilliance remained largely overlooked until years later when the true value of her findings was acknowledged.

Lucid Dreaming Today

Modern research into lucidity has made significant strides over the past fifty years, dispelling antiquated theories. Traditionally, it was believed that dreams occurred in an instant, despite lengthy narratives transpiring within them. However, when researchers delved into the subjective experiences of dreamers in laboratory settings, they discovered that the estimated time of lucid dreams closely paralleled real-time (LaBerge, 1980–1985). The sensation of an elongated duration in dreams results from abrupt changes in dream scenery. In 1982, psychologists Stephen LaBerge and William Dement conducted a study demonstrating that respiration during lucid dreams could be controlled voluntarily. This was confirmed through experiments with three lucid dreamers who could alter their breathing rate or hold their breath without any disturbance to the dream state.

Sexual content frequently features in lucid dreams. A pilot study by LaBerge, Greenleaf, and Kedzierski (1983) explored the physiological responses to sexual experiences within lucid dreams. Participants signaled specific moments during the dream, such as when they attained lucidity, initiated sexual activity, or experienced orgasm. The study revealed that the body's sexual responses during lucid dreams mirrored those in the waking state.

Lucid dreams often incorporate elements that are impossible in real life, which triggers the dreamer's critical thinking and leads to lucidity. "The Meaning of Life" (Hipgnosis)

Meditation serves as a valuable tool for inducing lucidity in dreams. Prior to sleep, finding a quiet place and assuming a comfortable seated or cross-legged position is recommended. Close your eyelids partially, allowing only a faint sliver of light to enter your eyes, or close them entirely if it doesn't induce drowsiness. Spend five minutes (or longer with practice) in relaxation, concentrating on a specific focal point. After the exercise, proceed directly to bed, striving to maintain the attained state of relaxation. Meditation enhances concentration during sleep, facilitating the recognition of incongruities in dream thoughts—a pivotal step toward achieving lucidity.

Another method for inducing lucid dreams involves setting a task for yourself while falling asleep. Within the dream, you will attempt to accomplish this task, serving as a reminder that the activity you are engaged in is a mere dream.

A variation of this technique, requiring the placement of a glass of water in the bathroom and consuming something salty before bedtime, can induce thirst during the night. However, your body's reluctance to awaken and visit the bathroom will lead to the incorporation of the act of getting up into your dream. This recognition will trigger your awareness that you are, indeed, dreaming.

In daily life, if a person, emotion, or thought recurs persistently, there is a heightened likelihood of dreaming about it. The content of dreams is profoundly influenced by daily experiences. The more frequently you engage in a specific activity, the greater the chances of it recurring in your dreams. Therefore, by frequently asking yourself, "Am I dreaming?" during waking hours, you are likely to pose the same question within your dreams. The challenge arises when the dream's sense of reality is overpowering, necessitating the application of a reality test that we will discuss later.

Dr. Consuelo Barea notes two primary techniques for inducing lucid dreaming at night: self-suggestion and the direct entry into dreams without a loss of consciousness, a technique derived from Tibetan yoga.

The frequency and emotional impact of stimuli in dreams greatly influence dream content. An event that strikes a deep emotional chord, regardless of its rarity, is more likely to manifest in your dreams. The manner in which people communicate with you or the way you receive information can profoundly influence your unconscious mind.

Prospective memory, a variant of this ability, involves issuing a command to yourself, subsequently forgetting it, and then executing it when the opportune moment arises. This is akin to individuals who wake up at a specific time without an alarm. With intense and persistent oneiric lucidity training, you can directly communicate with your unconscious mind. Some individuals can experience lucid dreams after merely hearing about them for the first time. However, it is more advantageous to cultivate your prospective memory to issue effective commands.

Training in lucid dreaming necessitates a gradual escalation of oneiric experiences. It is possible to make sudden leaps to higher levels of lucidity and control, but maintaining such progress requires diligent effort. These achievements become integrated into your standard oneiric repertoire, allowing you to instinctively apply lessons learned from lucidity in non-lucid dreams. For instance, if you train yourself in lucid dreams to confront a menacing oneiric character, you will naturally respond courageously to such a character even in the absence of lucidity.

This practice will provide you with invaluable insights into your waking life concerns, which are often mirrored in your worrisome dreams and nightmares. Through lucid dreaming, you can harness this wellspring of inspiration and creativity to its fullest extent.

Below, we outline the steps for training in lucid dreaming, as drawn from the studies of Dr. Consuelo Barea, as presented in her book "The Lucid Dream," published by this very same publishing house:

Develop induction techniques: Practice various techniques, such as self-suggestion, with the intention of experiencing a lucid dream. This practice can be undertaken during the day, before bedtime, or in the morning before a nap.
Gradually increase the level of oneiric astonishment:

Level 0: No surprise at oneiric signs.
Level 1: Occasional astonishment without seeking an explanation.
Level 2: Astonishment followed by a cursory search for an explanation.
Level 3: Full lucidity with the realization, "I am dreaming."

The ultimate objective is to achieve Level 3 through practice of the aforementioned techniques.

Reality test: After reaching at least Level 1, accustom yourself to conducting reality tests within your dreams. These tests can pertain to visual, physical, temporal, or logical elements. Temporarily question the reality or coherence of your surroundings or actions in the dream based on your understanding of time and space. If you detect any inconsistencies in these aspects, it should serve as an alert.
Prolongation of lucidity: Once you attain lucidity, strive to extend its duration as much as possible to gather more information. Achieve this by engaging in internal dialogues with dream characters and reflecting on your thoughts during the dream.
Control: After sustaining lucidity for a significant duration, you can begin practicing control:

- Orienting yourself within space and time
- Modifying your own behavior
- Altering settings, characters, and events

6. Entering and exiting a dream: As you progress through the prior steps, you will encounter moments within your dreams that you wish to remember.

Meditation is a valuable tool to stimulate lucidity in dreams. Meditation will help you concentrate as you sleep, allowing you to recognize the incongruencies in your oneiric thoughts. This is the starting point of lucid dreaming.

Another method for inducing this type of dreams consists of proposing to complete some sort of assignment while you sleep. When dreaming, you will try to finish this job, something that will remind you that the activity you are doing (if you do in fact dream about what you proposed to) is nothing more than a dream.

A variation of this technique (also implies taking on a task) consists of leaving a glass of water in the bathroom and eating something very salty before going to bed. If you follow this method, you are likely to be thirsty but, given that your body is reluctant to get up and go to the bathroom, the displacement will end up incorporated in your dream. The coincidence will make you realize you are dreaming.

When in daily life, if a person, feeling, or thought appears repetitively, there is a greater chance you will dream of it. The content of dreams is always influenced by the content of your day. The more often you do a certain task, the more likely it is to appear in dreams. Therefore, if you ask yourself “am I dreaming?” frequently, you will end up asking this question in dreams. The problem comes when the sensation of reality in dreams is so strong that it tricks you. It is necessary to repeat the reality test we show later on.

Dr. Consuelo Barea notes that there are two primary techniques to induce lucid dreaming at night. It has to do with self suggestion and direct entry into dreams without losing consciousness, which comes from Tibetan yoga.

The number of times that stimuli repeat in a dream has a great impact on the content. However, the same happens with the quality of these stimuli. An event that impresses you, that hits you hard, that causes a big impact, is much more susceptible to appearing in your dreams, even if it only happened once. The way in which people talk to you or in which you receive information can be very suggestive and enter directly into your unconscious.

The prospective memory is a variation of this ability. It consists of giving yourself an order, forgetting it, and then completing it when the opportune moment arrives. We see an example of this memory in people who are able to wake up without an alarm at the hour they want. When the order of oneiric lucidity is given intensely and with force, it can directly reach the unconscious. Some people are able to have a lucid dream just by hearing about it for the first time; this seems interesting, but it’s more useful to educate one’s prospective memory, so that one knows how to give the order effectively.

The process of training in lucid dreaming requires a gradual increase in oneiric experience. It is possible to advance suddenly to a much higher level of lucidity and control but, if this happens by chance, without having worked for it, you will not be able to maintain this achievement. Advances remain fixed when you work for lucidity, persisting with the techniques for induction. Then, the accomplishments are incorporated with your normal oneiric repertoire. In this way, you can reach a point where, in non-lucid dreams, you still act spontaneously, following the lessons learned from lucidity. For example, if you train yourself in lucid dreams to confront an oneiric character that terrorizes you, you will end up responding bravely to this person automatically, even if you are not having a lucid dream.

This practice will give you the keys to discover all that worries you in waking life and ends up represented in worry dreams and nightmares. Upon practicing with oneiric lucidity, you will learn to reap maximum benefit from this source of inspiration and creativity.

In the box we show the steps to follow to train yourself in lucid dreaming. The information comes from the studies of Dr. Consuelo Barea that appear in her book El Sueño Lúcido, (The Lucid Dream), published by this same editorial.

Practicing lucidity gives us the keys to discovering everything that worries us and stalks us in nightmares.

Development of induction techniques: Practice some of the techniques described earlier with the intention of having a lucid dream (for example, self-suggestion). You can practice it during the day, before going to sleep at night, or in the morning before a morning nap.
Gradually increase the level of oneiric astonishment.

- Level 0. No surprise about oneiric signs.
- Level 1. One-time astonishment without seeking an explanation.
- Level 2. Astonishment and superficial search for an explanation.
- Level 3. Lucidity: “I am dreaming.”

Reality test: Once you’ve reached at least Level 1, you must get used to practicing the reality test in a dream. This can be visual, of laws of physics, or temporal. To do so, question for a moment the reality or coherence of that which you are seeing or what is happening, according to your notion of time and space. If you find something strange in the evaluation of one of these factors, it will set off an alarm for you.
Prolongation of lucidity: Once you’ve reached lucidity, you must extend the time as much as possible to better obtain more information. The way to do this is by internal dialogue with the people in the oneiric scene, and with the thoughts you have during the dream.
Control: When you’ve achieved lucidity for a while and it seems like it will continue, you can begin to practice control: