How to control dreams, in 9 keys

It is very likely that, at least once, you have realized that you were dreaming, even that you have been able to control the content of that dream. In that case, you might want to repeat: being aware within a dream is a unique experience.

In this article we will explain how to realize that you are in a dream and control it. We will describe 9 very useful techniques to keep the mind in a state of consciousness, to manipulate the dream world and, not least, to remember dreams after waking up.

• Related article: "10 basic principles for good sleep hygiene"

What are lucid dreams?

Lucid dreams are simply those in which we are aware that we dream. Sometimes this allows us to control sleep to some degree, modify the contents of nightmares and even explore our mental life and use our imagination at will.

Human beings have applied this practice since ancient times for various purposes. Some Buddhist and Hindu disciplines have used lucid dreaming as a type of meditation, while many artists try to be aware of their dreams and control them to obtain inspiration.

Scientific research has found that lucidity begins during REM phases (“rapid eye movement”), during which dreams are more vivid and narrative. It is believed that the main difference between typical dreams and lucid dreams is that in the latter there is activity in the dorsolateral prefrontal cortex, which is related to working memory.

The maintenance of consciousness manifests itself in the increased presence of beta waves in the brain during lucid dreams than during the rest. These types of waves represent intense brain activation and are typical of wakefulness and to a lesser extent of sleep. REM phase.

• Related article:Types of brain waves: Delta, Theta, Alpha, Beta and Gamma"

How to control dreams

Some people are spontaneously aware that they are dreaming every time they do, while others learn to control their dream world naturally; however, for most people this practice requires effort and dedication.

These keys to control dreams They will be useful if you want to become a oneironaut, but keep in mind that for this you must be patient: at first it is very complicated and the results can be unsatisfactory. For example, it is common to manage to control a dream but lose consciousness soon after, or not remember anything when waking up.

1. record your dreams

Before you start having lucid dreams, you should learn to remember them as vividly as you can. If it is difficult for you to remember what you dreamed of after waking up, it will be especially important that you apply this first step, since if you manage to control a dream but you forget it immediately afterwards your effort will have been in vain.

Keep a "dream journal" It is very effective to remember what you have dreamed. Leave a pad and pen, or alternatively a voice recorder, on the nightstand; so you can record your dreams right after waking up. It may help to spend a few minutes concentrating on retrieving the dream content before doing so.

Read or listen to them again later, as the mind is not fully active for the next few minutes. when you wake up and you will probably forget what you dreamed right away, but the review will help you practice evoking dreams.

2. Do reality checks

The reality tests consist of check if we are awake during everyday life. This practice must be repeated frequently in the waking state so that it becomes a habit and is repeat spontaneously during dreams, allowing the oneironaut to realize that he is sleeping.

A large number of behaviors are likely to be used as reality tests, since the internal logic of dreams is very different from that of real life. Basically it's about detect perceptual inconsistencies that would not occur if we were awake.

These tests consist of asking yourself if you are dreaming and then doing something to verify it, such as carefully examining a text or a clock; if we don't detect anything strange, such as letters or numbers moving, we are probably awake. It's still better to do more than one test at a time in case the first one doesn't work.

Doing reality checks right after waking up will help detect the false awakenings, common side effects of lucid dreams that consist of a false sensation of having woken up.

Here are some reality checks that the oneironaut community finds particularly effective. However, reality checks that work great for most people may fail for others, so it's best to try all or most of them.

• read a textlook away and read it again; repeat twice
• Looking at a clock and checking that the numbers are stable and consistent
• Try to breathe with a stuffy nose
• Looking at and touching hands to detect abnormalities (eg. and. extra fingers)
• Examine the environment to check if the vision is perfect (only in people with vision deficits, even if they are slight)
• Attempting to "cast a spell", such as moving objects with the mind or flying
• Turn a switch on and off to see if the light changes
• Look in the mirror and see if the reflection is normal

3. incubate dreams

To incubate a dream, one must concentrate on mentally repeat a phrase or visualizing an image just before falling asleep. This technique is commonly used to facilitate the appearance of specific dreams, such as traveling to distant or fantastic places.

In the case of lucid dreams, visualizing a scenario repeatedly helps us realize that we are dreaming if we appear there, and repeating messages to ourselves such as "When I dream I will realize" can be even more effective.

4. Don't let your mind go to sleep

It is possible to enter a lucid dream directly at the time of falling asleep. For this you have to getting the body to sleep but the mind not to, at least not completely; It is helpful to do muscle relaxation exercises, pay attention to physical sensations, and focus on hypnagogic images until you "get into" one.

This technique is known as "wake induction." It is a very reliable way to achieve lucid dreaming, although it often causes sleep paralysis - which can be used, however, as an intermediate step to achieve lucidity. It is much more effective in conjunction with the trick that we will describe in the next section.

5. wake up and go back to sleep

To apply this technique, you have to sleep for approximately 6 hours, wake up (the easiest thing to do is use an alarm), do an activity quiet but keep us awake, such as reading about lucid dreaming or playing a video game, for 20-40 minutes and then back to sleep.

In this way we will get go straight into REM sleep, in which dreams are more vivid; Something similar happens with naps, especially if we have only gotten up a few hours ago. Combining this technique with the rest that we have mentioned, especially the induction from wakefulness, is probably the best way to achieve lucid dreaming.

6. remind yourself that you are dreaming

We naturally tend to progressively lose consciousness during lucid dreams, especially in situations of great physical or cognitive activation. Trying to be calm and focused is essential.

Mentally repeat "I'm dreaming" Once we have reached lucidity, it will allow us to remain conscious for a longer time, especially if we combine this message with a hand rub, which also helps us to be aware of the distinction between the physical body and the dreamlike.

7. Create a new scenario

Even if we manage to be aware and stay in this state, it is sometimes difficult to control sleep. An important first step, especially for beginning oneironauts, is to generate a new dreamscape and move to it.

There are several techniques that can be useful to achieve this goal: create a “portal” in the air with the mind (you can help yourself with your fingers); close your eyes, visualize a stage and teleport; walk around in circles with eyes closed...

8. Make a wish or view an image

If you have followed the previous steps successfully, congratulations: the moment you have been waiting for has arrived. Once your mind is aware and you have sufficient control over the dream environment, you can do whatever you want; the only limitation is your expectations.

Just remember that in dreams anything is possible, from turning into a dinosaur to talking to a loved one who has passed away or even a part of yourself.

There are two main ways to directly control dreams: wishing for something and visualizing it. Say what you want to happen out loud (p. and. “I am flying above the ocean”) will make it easier for the wish to come true.

9. Prepare your next lucid dream

The technique known as “lucid dream induction” allows one lucid dream to be used to incubate subsequent ones. There are many ways to do this, although you may need to try several times; you will need creativity and patience to make this type of induction work.

For example, It can be very useful to "invoke" a dream guide in your first lucid dream and ask it to alert you the next time you are dreaming. You can also create a room that functions as a vestibule to the dream world and visualize it every time you go to sleep.