EXERCISE SCHEDULING TIME FOR LUCID DREAMING
1.Set yourS alarm before going to bed, set your alarm to awaken you two to three hours earlier than usual, and go to sleep at your normal time.
2. Get out of bed promptly in the morning
When your alarm goes off, fet out of bed immediately.You are going to stay awake for two or three hours. Go about your business until about half an hour before returning to bed.
3. Focus on your intentions for lucid dreams
For the half hour before you return to sleep think about what you want to accomplish in your lucid dream;where you want to go, who you want to see, or what you want to do. You can use this time to incubate a dream about a particular topic. If you are working on any applications in later chaters of these pages, this is a good time to practice the exercises for the applications.
4. Return to bed and practice an induction technique
After two or three hours have passed since you awakened, make sure your sleeping place will be quiet and undisturbed for the next couple of hours. Go to bed, and practice the induction technique that works best for you. Techniques are provided in the next two chapters.
5. Give yourself at least two hours sleep
Set your alarm or have someone awaken you if you like, but be sure to give yourself two hours to dream. You are likely to have at least one long REM in this time, perhaps two.
The morning hours are ideal for lucid dreaming for another reason. Although it takes us an hour and a half to get to REM sleep at the start of the night, after several hours of sleep we often can enter into REM only a few minutes after having been awake. Sometimes we can awaken from a dream and reenter it moments later. These facts make possible another type of lucid dream-te wake-initiated lucid dream, which is discussed later.
FINAL PREPARATIONS: LEARNING to RELAX DEEPLY
Before you are ready to practice techniques for inducing lucid dreams, you need to be able to putyourself into a stste of attentive relaxation, with alert mind and deeply relaxed body. The two exercises described below will show you how. They are important for helping you to clear your mind of the day's worries so that you can focus on lucid dream induction. Lucid dreaming requires concentration, which is nearly impossible to achieve with a distracted mind and tense body. Before going on to the next chapter, master these essential techniques.
EXERCISE: PROGRESSIVE RELAXATION
1. Lie down in a firm space
If you can't lie down, sit down in a comfortable chair. Close your eyes.
2. Attend to your breathing
Pay attention to your breathing and allow it to deepen.take a few complete breaths by moving your diaphragm down slightly while inhaling, pusjhing the abdomen out and drawing air into the lungs from bottom up. Allow yourself to sigh deeply on the exhale, letting tensions escape as you do so.
3. Progressively tense and relax each muscle group
Tense and then relax all the muscle groups in your body,one at a time. begin with your dominant arm. Bend your hand backward at the wrist, as if you are trying to place the back of the hand on your forearm. Hold it tight for five to ten seconds. pay attention to the tension, Release the tension and relax. Note the difference. tense and relax again. Pause for twenty to thirty seconds as you take a deep abdominal breath, then exhale slowly.repeat the procedure for the other hand. Then repeat the tension-relaxation- tension relaxation sequence for your forearms, upper arms, forehead, jaws , neck, shoulders, abdomen, back, buttocks, legs, and feet. Pause between each major muscle group, take a deep breath, and release more tension in a sigh.
4. Let go of all tension
After you have worked through all muscle groups, let them go limp. Wherever you feel tension, perfom an additional tense-and-relax sequence. Cultivate the image of tension flowing out of your body like an invisible fluid.Every time you tense and relax, remind yourself that the relaxation is greater than the tension that preceded it; ( adapted from Jacobsen).
Reference: Exploring the World of Lucid Dreaming: Stephen Laberge, Ph.D. & Howard Rheingold
No right click