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How to have your first lucid dream: A practical approach
There are numerous, well-studied ways to induce a lucid dream and I strongly encourage you to find your own. Since this should be a short introduction, however, I’ll start your journey by sharing the routine that worked for me.
1. Start a dream diary and fill it daily
Remembering your dreams is the foundation for your ability to control them. Especially if you have trouble remembering your dreams at the moment, you would be surprised how easily a dream diary can help you in doing so. The goal is to have a small diary ready (preferably paper, so you don’t have to look at a screen too early), in which you write whatever you can remember, everyday as the first thing after you wake up. Don’t be frustrated if it isn’t much for the first few days. Whatever you remember, write it down. Maybe sketch out a scene you still have in mind, or write down a name that occured or a specific action. Even if you have only 3–4 things in your mind, writing them down will have a tremendous impact on your ability to remember the next nights’ dream. After two weeks, I was able to remember my dreams on command.
2. Do reality checks (about 5–7 times a day)
Just ask yourself one simple question: Am I dreaming or am I awake?
But really think about it every time. Be sceptical about your immediate inner response, that you are awake. Really try to feel what it would be like if you were in a dream. And then, do the following two things:
- Look at your hand: Does it look weird? Try to count your fingers: Impossible? Then you are dreaming.
- Hold your nose and try to breath in and out through it: Can you do so? Then, again, you are dreaming.
Try to repeat these checks about 5–7 times a day, especially in situations that feel weird to you. Don’t set an alarm or write yourself notes to remember that but really try to incorporate reality checks as a regular habit. Your aim is to cultivate a sceptical mindset about your waking state, so that eventually, you will do these checks in your dreams as well, where they will show their real power.
3. Say this to yourself before falling asleep
No matter how susceptible you are to affirmations, it will help you induce a lucid state in your dreams if you say one of these sentences to yourself multiple times right before falling asleep:
The next time when I’m dreaming, I will notice that I’m dreaming.
This night, I will have a lucid dream.
Again, try it out for yourself and see if it helps you.
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