Lucid Dream Tutorials - Common Lucid Dreaming Mistakes (LUCID DREAMING FOR BEGINNERS TUTORIAL SERIES)

Tutorial Aims: 

• Experience Level: Beginner (Level 1)
• Explain the common mistakes made by beginner lucid dreamers
• Explain the main reasons why these mistakes may lead to failure in learning how to lucid dream 
• Provide tips on how to avoid or overcome these common mistakes

• Focusing on the Wrong Induction Method

Many beginner lucid dreamers get swamped by the plethora of lucid dreaming induction techniques discussed on popular online forums and pages dedicated to lucid dreaming. There seems to be an 'ILD' (abbreviation for 'induced lucid dreaming') for absolutely everything (i.e. FILD - finger; SILD - sex; SSILD - senses; U- urination; T- thirst; O - object etc). There is an 'ILD' for just about every letter of the alphabet!

The problem is, if you focus on obscure and niche forms of lucid dream induction method, you are neglecting to recognise that most of them are simply variations of the MILD Technique (Memonic/Memory Induced Lucid Dreams) aiming to achieve a DILD (Dream Initiated/Induced Lucid Dream), the method devised by Dr Stephen LaBerge of the Lucidity Institute. Almost any induction method which involves entraining yourself to recognise a certain event or trigger in a dream and then performing a reality check is a part of programming your memory, which is the ethos behind the MILD Technique which is the single best method for learning how to train yourself to experience a DILD. 

Instead of learning the key principles and foundations of the MILD Technique, beginners often choose a favourite 'ILD' and concentrate exclusively on that. Many of these induction methods were created by non-expert lucid dream enthusiasts looking to differentiate themselves and gain status for coming up with something new, when all they are really doing is refining (but not improving the MILD Technique). My advice is to learn the basics of the MILD Technique from grass-roots (enhancing dream recall; performing reality checks; doing lucid dream affirmations; understanding the sleep cycle; and practising Wake-Back-to-Bed). Ignore all the other 'ILD' methods for DILDs - they simply limit your capability of recognising when you might be in a lucid dream.

Another common mistake beginners make is trying to perform WILD (Wake Initiated/Induced Lucid Dreams) before even learning the MILD Technique. WILD is the 'holy grail' of lucid dream induction, and as compelling as it sounds (the idea of transitioning directly from a waking state into a lucid dream), it is very difficult and requires you to learn superior meditation methods to induce the unnatural state of the Mind Awake/Body Asleep paradox, which involves waking sleep paralysis and dream visualisation skills. The WILD Technique is not a beginner technique and should be worked up to slowly once you have the basics mastered - you cannot build a skyscraper without first ensuring you have a solid foundation in place!

Using the wrong induction technique and trying to run before you can walk by attempting the WILD Technique before you can achieve DILDs via the MILD Technique can lead to you becoming very disheartened by the inevitable failure. Lucid dreaming is a journey, not a final destination and cannot be rushed. There are no short-cuts or quick fixes! 

FILD (Finger Induced Lucid Dreaming) is a popular modern-day version of WILD (FILD was created by an online forum user ('Haggart'), while WILD is part of ancient Tibetan Dream Yoga practice). FILD is no easier to achieve than WILD - and actually may be counter-intuitive as it involves movement of the fingers to keep the mind awake, which can disrupt that vital Mind Awake/Body Asleep balance. It's main 'advantage' is that it bypasses the sleep paralysis stage which is vital for WILD - however, sleep paralysis, while unsettling and sometimes scary - is a great indicator that you are achieving the Mind Awake/Body Asleep paradox and heading towards a successful lucid dream attempt. Embrace the WILD Technique for what it is - an empowering way to induce a lucid dream. Learn the traditional method - there is a wealth of evidence (and my own personal accounts on this Blog) to suggest it works well when done correctly. I would personally advise beginner lucid dreamers to completely ignore FILD. 

• Failure to Commit

In order to achieve successful lucid dreaming, you need to regularly train and dedicate yourself to your goal. Lucid dreaming is analogous to hacking your own brain - it's not an easy task to trick your brain into performing in a way contrary to how it has naturally evolved (i.e, to be consciously aware you are asleep and dreaming and to actively control your dreams). It is very common for beginner lucid dreamers to give up hope and decide to quit after an extremely short amount of practice. It has taken me years to be able to induce lucid dreams - and I am a natural lucid dreamer, who had a lot of failure still. Another common problem is that because many beginner lucid dreamers are seduced by the idea of controlling their dreams, they don't focus on the basic skill of remembering their non-lucid dreams and recognising their dreamsigns sufficiently.

One particular study found that with extensive daily training, it was possible for beginner lucid dreamers to have their first lucid dream within 3 - 21 days, but this varies greatly.

My advice is to learn the MILD Technique, effective reality checking and meditation - and practice every single night. Record all dreams in a dream journal and focus your mind on reaching your goal - it will happen eventually.

• Trying Too Hard

This mistake is rather like choosing the wrong induction method - some beginner lucid dreamers are too enthusiastic and want quick results so try to combine everything at once. They attempt a variety of different methods, take lucid dreaming supplements, use binaural beats - all at the same time, without success. This is because they are not nailing the basics - lucid dreaming is not about a race to the finish line - it is about purposeful effort and motivation to learn and develop important skills. If you want to hit a target, it is best to aim accurately and carefully rather than haphazardly firing from every angle. 

Mindful practice is much better than trying to tick every single box. If you desperately try each and every method at the same time, this puts undue pressure on you and you are likely to end up frustrated and confused by what went wrong. Also, if by chance one of your variety of induction methods happened to work, how would you know which one it was and how to refine your technique in that area? That would be like ticking every single answer in a multiple choice exam - one of them is correct, but you don't actually know which one! You can't rush lucid dream entrainment - simplify your practice, take it slow and steady and note what works for you. You can always move on to another technique/method if you have no success, but give it a fair chance before you try something different.

• Poor Dream Recall

Since I advise all beginner lucid dreamers to start with DILDs (using MILD Technique), dream recall is absolutely vital. I am always surprised by how many beginner lucid dreamers admit they don't recall many of their normal non-lucid dreams. If you cannot recall your dreams, how can you hope to become lucid in a dream? If you do happen to become spontaneously lucid in a dream, the chances are that you will simply forget it and the opportunity to relish that experience will be completely lost.

In order to successfully lucid dream you need a decent standard of dream recall - at least one dream per night. These dreams should be recorded in a dream journal, which will also enable you to note recurrent themes and potential dreamsigns which can act as lucidity triggers in a future DILD. Establishing strong dream recall enhances the vividness and intensity of your dreams, which is a great advantage for your lucid dream practice. Keeping and reflecting on your dream journal entries has a secondary purpose (and benefit) of placing greater emphasis and focus on your dreams.

• Sleep Deprivation/Not Understanding How the Sleep Cycle Works

If you are sleep deprived (i.e. not getting enough deep, restful, restorative sleep) then you will limit your REM sleep, which is when dreams occur. Sleep deprivation has a negative impact on brain function and general health and will inhibit both the amount and recall of your dreams which is detrimental to lucid dreaming.

The best time for lucid dreaming is the longest, most intense period of REM sleep which occurs after approximately 4 - 6 hours or deep sleep. This is why we often have the longest, most vivid dreams just before we wake up. Distractions and unnatural awakenings (by an alarm clock) are often the reason why we cannot recall dreams which occur during this period of REM sleep. If you need to wake early, there are several methods which can increase your chances of having a lucid dream. 

Firstly, go to bed earlier - you will have your necessary deep sleep earlier in the night and then experience your longest REM stage in good time before you are due to wake up. 

Secondly, if you can't get more than 4 - 6 hours sleep in a night, try and take an afternoon or early evening nap, which is another great time to experience a lucid dream. An afternoon nap means you can do some affirmations/meditation directly before you go to sleep, and hopefully (if you are fully rested from the night before) you will enter an REM sleep straight away, while those lucid dream induction methods are fresh in your mind. As a nap is a short sleep, you will also wake up from the REM dream sleep and your dream will be easier to remember!

Thirdly, if you cannot dedicate longer periods to sleeping during the week, or having afternoon naps, exploit your free time at weekends to having lie-ins. Get your full quota of deep sleep and then do a Wake-Back-to-Bed. The WBTB works on the same notion as an afternoon nap - you are fully rested after your 4 - 6 hours of deep sleep, then you awaken and practice some lucid dreaming induction methods (reality check, mindfulness, affirmations and meditation) for a brief period (say 10 - 30 minutes) and the  return to (REM) sleep while the intention to lucid dream is fresh in your mind. Hopefully, your WBTB will coincide with that long period of REM sleep and you will experience a lucid dream. 

Fourthly, there are many innovative technologies and devices aimed at improving your sleep cycles - and encouraging lucid dreaming. Some devices can help to re-programme your circadian rhythms which benefits your sleep cycle and chances of lucid dreaming. Other devices can be set to wake you up just after you are likely to have been in REM sleep, which helps you improve your dream recall. 

• Failure to Stabilise a Lucid Dream

Becoming lucid in a dream (DILD) is such an overwhelmingly exciting and exhilarating experience that it often causes dreamers to destabilise their dream and either lose lucidity or wake up. Lucid dreams are a very tenuous, unstable state - the dreamer is so close to wakefulness that anything can tip them over the brink. Often when I lose stability in a lucid dream I am aware of the dream fading before my eyes as I wake up. At other times I stay semi-lucid, but the lucid dream environment is vague and unclear meaning I cannot fully engage with it or explore it, rendering the experience unsatisfying and pointless.

The euphoria which accompanies a successful lucid dream is the most common reason for its premature ending!

The best way to prolong your lucid dream is to learn how to anchor yourself in the lucid dream environment and stabilise the dream sufficiently before you continue your adventure. My advice is to stand still and concentrate on something - either your hands (focusing on the palms of your hands is one of the most popular methods) or one single thing in the lucid dream world. You could try touching a wall or another object and not allowing anything else - especially dream characters - to distract you. Another method I like to do is to sit on the ground. The trick is to calm yourself down completely. 

To stabilise the dream, you can try rubbing your hands together, while saying to yourself: 'I'm dreaming' or 'This is a lucid dream', then performing a reality check, which I advise you do after every lucid dream stabilisation. If the dream is still somewhat unstable or unclear, you can say in a firm voice: 'Clarity!' and then engage all your senses - sight, sound, smell, touch, taste etc. 

• Forgetting you are Lucid

This seems like an odd mistake to make, but it does commonly happen to me. Often I become lucid in a dream and then 'forget' I am lucid and allow myself to slip back into a non-lucid dream. This is particularly likely to happen after lucid dream stabilisation. The key to overcoming this obstacle is to consistently perform reality checks to remind you that you are lucid and to exercise your conscious awareness and cognitive performance. 

• Bad/Poor Reality Checks

The key to a good reality check is to choose an action which has a very different outcome when you perform it in waking life to when you perform it in a dream. However, sometimes reality checks - even very good ones - can fail. It may be just misfortune, or it could be that your dreaming brain has taught itself to override the reality check.

Another bad reality check practice is not performing mindful reality checks. This means simply performing the physical reality check without engaging your conscious awareness. You need your conscious awareness to be strongly linked to the performance of the physical reality check.

Every single time you perform a waking reality check, stop whatever you are doing and focus on your conscious awareness. Ask yourself: 'Am I dreaming?' and instead of simply assuming the answer, focus your senses and use cues from your environment to give you an answer. Perform the reality check to confirm your answer was correct and then ask yourself again 'Am I dreaming?'

Regular, frequent and mindful reality checks are a core aspect of mentally entraining yourself to lucid dream.

Also make sure you are performing enough reality checks throughout your waking day. You need to establish a habit which will transition across into your dreams. This will not happen if your reality checks are inconsistent and irregular.

Research by LaBerge and Levitan suggest that 15 - 20 reality checks yield the best chances of becoming lucid via a DILD. Try to perform a reality check every time you do a particularly frequent waking action, such as walking through a doorway, looking at our phone, using the toilet etc.

• Expecting Too Much (Control) Too Soon

Many beginner lucid dreamers confuse lucid dreaming with dream control and treat them as synonymous. There are several levels of lucid dreaming, from pre-lucid through to super-lucid. Lucid dreaming - by definition - is simply the conscious awareness that you are dreaming. Controlling a dream - or further - dream architecture are additional elements of a lucid dream and have to be learned after you have some experience in lucid dreaming. 

When you first begin to lucid dream it is very common to have little to no control at all. You need to work on dream stabilisation before you can learn dream control. Even when you start learning how to successfully control your lucid dreams you may find that you are only able to control your own actions, and dream characters remain autonomous beings with their own self-determination and will. You may also find that the dream environment has been created for you and cannot be changed. 

Many beginner lucid dreamers want to jump in at the deep end and enjoy flying, sex or space exploration. If you attempt too much too soon you will end up limiting yourself significantly (see below).

Before you become omnipotent and without boundaries you need to build confidence and self belief. You wouldn't attempt to run a marathon before you have discovered whether you have enough stamina to run to the end of your street, so use this approach in your lucid dreaming and take small steps and work your way onwards and upwards gradually. 

• Prioritising Sex/Flying as a Lucid Dream Goal

Sex is the second main reason beginner lucid dreamers state they were motivated to learn how to lucid dream. Many of our dreams are driven by primal urges and it is unsurprising that dreamers seek the instant and risk-free gratification available in the dream world. However, due to the highly stimulating, intense nature of sex, it is common for beginner lucid dreamers to suffer from 'sensory-overload' and prematurely end their lucid dream by focusing on fulfilling their goal of engaging in lucid dream sex. Lucid dream sex requires a lot of skill and concentration - you need to be able to anchor yourself in the lucid dream; stabilise the dream; exercise some form of lucid dream visualisation and control and then remain calm and grounded as your excitement increases. 

Lucid dream sex can also be disappointing for other reasons - your conscious brain may be set on physical gratification, but your subconscious mind may have a completely different agenda and try to throw a spanner in the works. You may think you are wholly motivated by physical satisfaction and release of sexual energy, but your subconscious knows best - it may be that you are actually looking for a more intimate meaningful connection or relationship. This is one of the main reasons why sexual lucid dream encounters fail - either your dream character rejects you outright or morphs into something undesirable and repellent.

If you haven't had any real-life sexual experience it may be impossible for you to translate your desire for a realistic sexual experience into a lucid dream - after all, what are you actually basing your lucid encounter on? Most likely it will be the visual depiction of sex (i.e. sex scenes in movies or pornography) rather than the memory of actual physical sensations. Lucid dream sex - when it happens - can often feel more like masturbation.

Try not to make lucid dream sex your sole motivation for learning how to lucid dream - you will be short-changing yourself in the long-run and preventing yourself from fully enjoying the incredible range of experiences available in the lucid dream world. 

On the same note, I hear many beginner lucid dreamers complain that they want to fly in their lucid dreams - and attempt to do so as soon as they become lucid for the first time, resulting in disappointment when things do not go to plan. Flying is the number one lucid dreaming activity according to online surveys. Of course, it sounds like an incredibly exciting activity to attempt, but the simple fact is, because humans cannot physically fly, it is not something which will come naturally, even in a lucid dream state and especially if you have not established sufficient stabilisation and control over your lucid dreams. Focusing exclusively on one lucid dream goal may prevent you from enjoying other aspects of the experience and lead to frustration, which is not helpful when you are learning the ropes. See flying as something to build up towards as you improve your skills if you are unable to achieve this in your early lucid experiences - it is not a failure - you weren't born able to walk even though this is the natural method of transportation for humans - we still had to learn how to do it, even if it is intuitive and something we were designed to do!

• Relying on Lucid Dream Supplements & Drugs

I would never advocate the use of recreational drugs on this Blog, and further, recommend that anyone seeking to take legal, natural supplements consult a medical professional before doing so.

Many beginner lucid dreamers think you can pop a pill and lucid dream. In fact many experienced lucid dreamers seem to advise using supplements - or illegal drugs - in place of learning and refining the core methods outlines above. 

Many lucid dreamers ask if cannabis can help you lucid dream. The answer is 'no' (THC suppresses REM sleep and encourages deeper, dreamless sleep), but quitting cannabis can cause REM Rebound which is characterised by intense, vivid dreams. Other lucid dreamers suggest ayahausca, salvia divinorum, LSD and psilocybin ('magic mushrooms') are great for lucid dreams, but what they seem to be actually saying is that psychedelic experiences are similar to being in a lucid dream state. If you are awake and hallucinating, you are not in a lucid dream - you are in a drug induced state. I have never taken LSD before, so I do not know what effect it has if you go to sleep while it is still in your system, but personally, I would steer clear from experimenting with illegal recreational drugs - psychedelic or otherwise. 

Also, be aware of the inherent dangers in taking any recreational drug. Not only are they illegal in many countries, but there are obvious health risks (mental and/or physical) associated with consuming or using all controlled drugs, regardless of what many 'users' of such drugs say on the internet by way of recommendation. Just because another person has a pleasurable and relatively safe experience using a particular controlled drug, this is not an indicator that your own experience will be risk-free. Nor is anecdotal evidence about drug use a reliable source of information about what the experience will be like - people exaggerate or lie all the time. In my personal life, I have found many people boast about frequency or levels of drug use/alcohol consumption as a means of gaining social status amongst their peers and the same will be true in relation to lucid dreaming forums. Never feel pressure to try a recreational drug or 'legal high' because it may help you lucid dream. The reality is, it probably won't, and a quick browse through research on the effects of many recreational drugs on dreaming or cognitive performance generally usually states that the effect will be negative or detrimental.

Research chemicals are another major problem on the lucid dreaming forums. I see many 'companies' promote their products on lucid dream forums/pages because they are aware that many people are keen for a 'short-cut' and will assume the product is safe if it is sold online and has an official looking website. 

These drugs may appear legal because of the way in which they are promoted and advertised online, but I have done a fair amount of background research and found that often these substances (including those listed as 'legal highs') may carry health risks. Just because a pill or powder is sold online rather than in a back alley by a 'dealer', doesn't mean it is any safer - it just means it hasn't yet been legislated against, labelled as a controlled substance, or been had its effects properly tested/published. Research chemicals (or 'designer drugs' as they are sometimes known) are usually synthesised (i.e. artificially made) so that they have a similar chemical structure to a more well-known psycho-active drug, but in a slightly altered form which allows the makers/sellers to evade legal restrictions. Who knows how these products will affect you? Many 'companies' are unscrupulous and exploiting the fact that many beginner lucid dreamers want an 'easy option'.

In terms of natural vitamins and supplements (and food sources known to boost lucid dreaming), these can be great for boosting REM sleep, enhancing the vividness and recall of dreams and encouraging lucidity, but should never be used to compensate for learning the basics of lucid dream induction and dedicating yourself to daily mental entrainment. Supplements should be used alongside - in addition  to - lucid dream induction methods such as the MILD Technique. Also, I would advise that you do not take a variety of different vitamins and supplements at the same time - some may counteract the effects of the others and as with trying too many different induction techniques at the same time, how will you know which ones work and which don't? Lucid dream supplements can be very expensive and sometimes a waste of money - especially if you rely on the hearsay of other lucid dreamers or the marketing material from the manufacturer of supplements branded as 'lucid dreaming supplements'. Many effective lucid dreaming supplements are not produced specifically because of their effect on dreaming - they have primary health benefits and coincidentally happen to also aid dreaming. 

I would suggest you learn the basics of the MILD Technique without any supplements and then slowly incorporate them into your routine, one-by-one, so that you can monitor the effects and any changes to your patterns of dreaming. 

Do not just try supplements because another lucid dreamer has given them a positive recommendation - different chemicals/substances will react differently from person to person, and there may be a whole host of reasons why this person is able to successfully lucid dream. Before you spend money on lucid dreaming, try the basic mental entrainment which is free and without risk to your health!

• Putting Your Faith into Lucid Dream Induction Devices/Lucid Dream Machines & Technology

This is not to suggest that lucid dream technology is a bad idea - above I mentioned lucid dream devices/apps in terms of understanding the sleep cycle. However, many beginner lucid dreamers are seduced by the idea of buying a piece of flashy equipment which requires minimal effort and seems to promise instant results, unlike the cognitive techniques. This is largely because we live in such a technology-dependent world, but lucid dreaming has been induced successfully for centuries - without the use of high-tech gadgetry. The truth is, the empirical data on the success of lucid dreaming devices is patchy and there is no single device which has been proven to work perfectly. Furthermore, the devices are intended to be used in conjunction with cognitive techniques, not as an alternative or replacement for putting the groundwork in. Lucid dreaming can be completely free - there is absolutely no need to spend cash on commercial products.

Another point - even if you do use cognitive techniques and then buy a lucid dreaming device, any success when using the device may be a simple placebo effect - i.e. the fact you are using a device may get you in the right mindset to lucid dream rather than the technology having any tangible effect. What does this mean? The real success was still part of a mental process anyway! My thoughts are that if lucid dreaming devices were as successful as some manufacturers/advertisers claim, they would be more visible and accessible in the commercial marketplace (rather than being sold exclusively on manufacturers' websites or still requiring crowdfunding through sites such as Kickstarter to get off the ground). Imagine if there was a foolproof and reliable lucid dream induction device, which involved nothing more than putting on a sleep mask or pushing a button before going to sleep - surely this technology would be the next big thing and in mass production given the numbers of people worldwide (many of whom may not currently be interested in learning how to lucid dream) who would rush out to buy such a device? I'm pretty sure that there would be little need for a Kickstarter campaign to get the project off the ground.  

This is not to put anyone off buying a lucid dreaming device, but if these devices need the dreamer to learn cognitive techniques in addition, then any beginner is far better off learning and concentrating on a method such as the MILD Technique and understanding how that works; seeing how successful it is after a reasonable amount of time (this could be weeks or months, depending on the individual) and then considering whether to invest money in a lucid dreaming gadget. You may be surprised by how your brain responds without the need for any technological assistance!

• Paying for Tuition from 'Experts'

This may sound counter-intuitive, since I am writing this article as part of a lucid dreaming for beginners tutorial series, but hear me out on this one!

Some lucid dreamers think that because a service costs money if must be tried/tested and effective. This is not necessarily true. Lucid dreaming is becoming increasingly popularised and as a result people will try to exploit a growing audience. It may not be fraudulent - these 'guides' or 'gurus' may have your best interests at heart, but this doesn't mean they are qualified to charge a fee for what they have to offer. The internet is awash with free tuition on how to lucid dream - and you can buy published books by experts such as LaBerge who certainly has the pedigree and expertise to offer advice and information on lucid dreaming. This Blog offers tuition on how to lucid dream, but it does so completely free of charge - my advice, tips and techniques are there for those who want them and cost nothing. Do your research and you will find that you are perfectly capable of getting all information online without spending a single penny.

• Putting Too Much Faith & Trust in Other Lucid Dreamer's Anecdotal Evidence/Experiences

I would advise that all beginner lucid dreamers converse with and listen to the advice of other more experienced lucid dreamers. However, you should always question how subjective their experiences actually are and how they can relate to your own lucid dreaming journey. 

I am a non-spiritual, non-religious (atheist) humanist, who seeks credible scientific evidence or validation before I can put my belief or faith into anything. Therefore, when I discuss lucid dreaming with spiritualists, much of what they say is completely irrelevant to my own understanding and experience of lucid dreaming. I don't believe in astral projection, spirit guides, guardian angels, shared consciousness, universal life-forces etc. Therefore any advice which involves the belief in, or embracing of, these concepts will not be of any benefit to my lucid dreaming practice. Despite what many lucid dreamers think, you do not need to embrace spirituality to enjoy lucid dreaming. Many spiritualists are lucid dreamers, but not all lucid dreamers are spiritualists. Putting your faith into something as esoteric as some of the spiritualist theories I have heard can prevent you from finding out what really works and the rational or scientific reasons for why (see below for further on this specific point).

Be wary of taking advice or information without carefully checking credible sources which support it. 

Also, don't become dissuaded from your own ability or progress just because Person X says they have a lucid dream every single night without trying; or Person Y says they have a lucid dream just from listening to binaural beats in a dark room; or Person Z says eating cheese while wearing a dream mask is all it takes for them to experience hour-long lucid dreams where they visit alternative planes of existence. That's the thing about lucid dreaming - in the absence of a sleep laboratory, a dream expert/neuroscientist and an EEG machine, these wild and wonderful claims (usually made online) cannot be substantiated - or disproved. You shouldn't base your own lucid dream practice on the hearsay of anyone else - no matter how much they talk up their own skills and experience. 

Certainly listen to what they have to say, but do your own research to ascertain whether you have been given good advice and ask for their source material if they have some - any experienced lucid dreamer willing to help a beginner should be more than happy to recommend the books, websites or documentaries they are referencing or borrowing information from. Trust your instinct and intuition - if something sounds like a sham or a little less than believable, it may well be so. Many people use online forums to gain social status, feel self-important and blow their own trumpet, so concentrate on what works for you and take everything you are told with a pinch of salt unless it can be externally verified. And remember, you are a unique individual whose brain will never work exactly like Person X, Y or Z - so while some general basics will work for everyone, some things are very subjective and specific and won't translate across to your own practice. 

• Confusing the 'Science' of Lucid Dreaming with 'Pseudoscience' or Subjective/Individualist Interpretations & Practices

I do not wish to speak negatively of anyone's own fundamental/foundational beliefs or world-view - diversity means we are all part of a rich tapestry of individuals and communities which equally important views, opinions and interests. However, the point is, often claims are made in lucid dream groups/forums/pages which are rooted in one particular esoteric practice, spiritualist movement - or subjective, personal belief system of an individual and these need to be treated as just that: individual beliefs, not scientific fact. 

When some beginners seek advice online, they are given advice which may conflict or run counter to their own personal beliefs or views, which can be off-putting. When spiritual or pseudoscientific advice is given in circumstances where there is a valid scientific explanation readily available, it can limit a beginner's understanding of the nature of, and methods for inducing, lucid dreams or make the experience seem more overwhelming than it need be. For example, it is very common for certain people to explain sleep paralysis as a form of 'demonic visitation' (which often frightens beginners of the WILD Technique) or to suggest that they will 'visit' the beginner in a shared dream to help trigger lucidity (when there is no scientific evidence of shared dreaming/dream telepathy). Focusing on spiritualism or pseudoscience can detract from effective, scientifically-verified methods of induction and create false expectations of what lucid dreaming is or should be.

I would encourage everyone to develop their own style of lucid dreaming practice in line with their individual lifestyles, goals and beliefs (or lack of) - but not to wholeheartedly buy into the 'truth' of what someone else says, no matter how attractive it may sound. Science can objectively verify, measure and account for phenomenon - through rigorous observation and empiricism. The same cannot be said for all spiritual beliefs. For example, I have heard many people claim that astral projection has been 'scientifically proven'. This is not at all true. There is actually no firm scientific evidence for astral projection and all studies which claim it to be possible were either shown to be methodologically flawed, biased or based solely on anecdotal evidence. 

Many people make the claim that lucid dreaming and astral projection are intrinsically linked - or that you need to be spiritual and believe in brain/mind dualism (i.e. the notion that the consciousness can leave the physical body and that the brain and mind are separate entities) to actually lucid dream. This is factually inaccurate. Lucid dreaming has been scientifically proven in various laboratory experiments and is now recognised as a form of sleep phenomena by many neuroscientists and psychologists. While it can be used alongside spiritualism in a very advantageous way for those who do believe, not everything linked to consciousness or the dream world needs to have a spiritual basis to be fully enjoyed.

This is not to say that some people do not (subjectively) experience what they describe as 'astral projection', 'OBEs', 'dream telepathy/dream sharing' or 'precognitive dreaming' etc - it is a warning that not everything said to be 'scientifically proven' is necessarily so, which is why the term 'pseudoscience' exists. Careful research will debunk or clarify a lot of claims and highlight which ones are likely to be objectively verified as  possible and which are more subjective, individualistic or esoteric experiences which require a certain belief or faith in spiritualism or parapsychology. 

On this basis, avoid confusing lucid dreaming with other forms of spiritual practice and do not assume that every claim made by a fellow lucid dreamer must be the truth - do your own research before you let other peoples' beliefs influence your own lucid dream journey.

• Ignoring the Dream Self/Ego

One of the best things about lucid dreaming is that it enables the dreamer to engage in a dialogue with their inner-self - i.e. their subconscious. Instead of focusing solely on lucid dream control (which is regarded as some lucid dream experts as superficial gratification), beginner lucid dreamers should also consider the advantages of communicating with their subconscious and unlocking their psyche in a way which is not easily possible in waking reality.

Your subconscious mind is not the executor of your free-will - it is the silent observer and author of your dreams - part of a dual consciousness which operates on two separate, yet interconnected levels. Some people pay psychoanalysts huge sums of money to decode their subconscious minds - you can use your lucid dreams to do this yourself for free. Use your lucid dreams to question your dream ego and unlock the parts of your mind which are shielded from your waking life. 

Ignoring the dream self/ego is neglecting to engage with the richest aspect of dreaming and missing a precious opportunity to inspect the dark and hidden recesses of your own mind.

• Mistaking Dreaming of Lucid Dreaming for Lucid Dreaming

Many beginner lucid dreamers are unaware of what a lucid dream should feel like. As a result of the influence of 'day residue' and lucid dreaming being on their mind when they go to sleep, beginner lucid dreamers can often dream of lucid dreaming, resulting in confusion as to whether they actually experienced a true lucid dream. However, it is completely normal for something which takes up so much of our waking thoughts, hopes and desires to surface in dream form - even for experienced lucid dreamers. I often dream of lucid dreaming, without becoming lucid at all! I have tried to teach people how to lucid dream - and be taught lucid dreaming - in totally non-lucid dreams! 

References to lucid dreaming do not prompt me to reality check or question the nature and truth of my reality - because I haven't trained myself to use the words 'lucid dream' as a trigger for a reality check. If I did that, it would be incredibly hard for me to use Facebook or write this Blog! Instead I use my 'inner awareness' or another form of dreamsign as a cue. Lucid dreaming is triggered by a deep mental awareness that you are in a simulated environment or version of reality - it is a cognitive process, not a mere reference to lucidity. This is why a steady, dedicated and mindful practice is important rather than simply going through the motions and paying minimal attention to each aspect of lucid dreaming just to tick a box. 

Dreaming of lucid dreaming is not the same as lucid dreaming, but it is an indication that the concept and ideas of lucid dreaming are filtering through to your subconscious mind and entering into your dreams which is very positive. If thinking about and practising lucid dreaming can cause the theme of lucid dreaming to pop up in your non-lucid dreams, it is easy to imagine how all the methods you will be learning as part of the MILD Technique will make the same transition and eventually result in a successful DILD lucid dream. 

Lucid Dream Tutorials - Dream Journals, Dreamsigns & Reality Checks (LUCID DREAMING FOR BEGINNERS TUTORIAL SERIES)

Tutorial Aims

• Experience Level: Beginner (Level 1)
• Explain the importance of maintaining a daily dream journal and the benefits for lucid dreaming
• Provide advice on how to keep a daily dream journal
• Provide an explanation of dreamsigns and how to recognise and use them for lucid dreaming
• Explain the importance of reality checking
• Explore how reality checking relates to dreamsigns in DILDs (Dream Initiated/Induced Lucid Dreams) and how both can be used to effectively trigger lucidity within the non-lucid dream state

This tutorial provides a more in-depth guide to dream journals, dreamsigns and reality checks. These are all elements of DILD (Dream Initiated/Induced Lucid Dreams) which we are learning using Stephen LaBerge's MILD Technique (known as either Memory Induced Lucid Dreaming/Mnemonic Induction of Lucid Dreaming). 

The introduction to my 6-step MILD Technique Tutorial in the Tallulah La Ghash Lucid Dreaming for Beginners Tutorial Series can be found by clicking this link. It is strongly advised that you read that Blog post before this one, if you have not already done so.

Dream Journals

If you want to lucid dream, it is essential that you begin training yourself to recall as many dreams as you can. If you can't remember your dreams when you wake up, you will never know if you are being triggered to have a lucid dream. Some people say if you don't remember you dream, you might become lucid and not know about it. I tend to think that this misunderstands the nature and experience of lucid dreams. When we become lucid in a dream, we have access to our conscious mind - our waking brains - in the dream state. Therefore, it is likely that becoming lucid would be enough of a 'eureka!' moment to have a significant impact on our psyche (even when asleep) to process that memory so that we remember the lucid dream when we wake up. However, if we don't tend to recall our normal non-lucid dreams every night, we might miss value triggers which would allow us to experience a DILD. 

A dream journal helps us to recognise dreamsigns which the prompt us to reality check when we next notice one in a normal non-lucid dream. 

Some people like to use a Dream Anchor to help them set an intention to remember their dreams. This could be a picture on your bedroom wall which you look at last thing before you go to sleep and first thing when you wake up. While looking at the Dream Anchor, you perform your Dream Affirmations - which might be 'I will remember my dreams' or 'I will experience a lucid dream'. The affirmation creates a trigger which the subconscious brain can relate to, encouraging you to focus on your dreams and associate the Dream Anchor with the act of remembering your dream.

Here are my core techniques for successfully keeping a Dream Journal:

• Keep your Dream Journal (a notebook or a piece of paper and a pen) right beside your bed, or even under your pillow. It needs to be within arm's length every time you go to sleep.
• When you first wake up, remain in the same position that you awoke in and keep your eyes closed. Do not let any thoughts distract you - focus only on your dream and attempt to recall it in full. Get it clear in your head.
• If possible, I sometimes speak my dream out loud to myself as I recall it, to properly affix it in my waking memory.
• If I cannot recall my dream very well, I use a stream of conscious/free association technique. This means saying/writing everything and anything which comes into your mind, without censoring or editing your thought process. It is a completely free flow of thoughts, which should not be restricted in any way. This may allow your subconscious mind to 'recall' lost aspects of your dream. You can write your stream of conscious exercise in your Dream Journal - do not bother about spelling or grammar, as long as your entry can be read by yourself.
• Us your Dream Journal to write down as much of your dream as you can remember - in as much detail as possible.
• Even if you cannot recall all of your dream, note down anything that you do remember in your Dream Journal, such as colours, shapes, sounds, words, thoughts, emotions etc.
• Try to write in the immediate first-person - i.e. from your own present-tense perspective. Record your dream like: 'I am walking on a beach' rather than 'I walked on a beach'. I admit that I do record my own dreams in third-person on my Dream Journal/Blog, but I recall them in my mind in first-person. 
• If you can draw a sketch to illustrate any aspects of your dream in your Dream Journal, do so. I use the internet to find photographs which relate to the dream content - particularly if I dream about celebrities or objects from the waking world. This can help with later Dream Visualisation. 
• Give your dream a catchy title and date it.
• If you know specifically when your dream occurred - i.e. what approximate time it occurred within your general sleep pattern for that night, you can gain an understanding of your sleep cycle and when you are most likely to experience the longest, most vivid dreams. This should be quite easy if your dreams are occurring during a WBTB/WB2B (Wake-Back-To-Bed Method).
• Identify key themes in your dream. You may find that this reveals certain Dream Signs, making them more obvious to you (see below). You should use keywords to highlight strong themes, such as 'Sex', 'Death', 'Nature', 'Education', 'Family', 'Zombies' etc, and use these keywords to annotate your Dream Journal. This makes it possible to recognise recurrent themes - another way of using Dreamsigns to trigger lucidity.
• Read through your Dream Journal as much as possible - and particularly before bed or if performing the WBTB/WB2B (Wake-Back-To-Bed Method) or an afternoon nap.
• You will use your dream journal to note Dreamsigns (see below).
• If you experience a lucid dream - note this in your Dream Journal. Include any lucid dream triggers which caused you to have a DILD. 
• Note down any Day Residue - Day Residue was Freud's term for the events or experiences of the previous day (i.e. the day before the dream) which seems to have influenced the content of the dream. For example, if you see a pink rose at some point during your waking day, you might dream of a pink rose when you go to sleep at night. Your Day Residue may be even more obscure or symbolised - for example, you may meet a female dream character named 'Rose' who is dressed in pink. Try and note any waking influences on your dream content as you read your latest entry in your Dream Journal after writing it. I try and analyse the past few days before any of my dreams to see if I can recognise any Day Residue. 
• Use your Dream Journal to note down your immediate waking thoughts and emotions - as well as any lingering feelings created by the dream affect or influence your waking life. This is known as Dream Residue. Did your dream make you feel happy? depressed? exhilarated? anxious?
• Note any major life issues in your Dream Journal - you can do this underneath each dream entry or just at regular periodic points throughout the journal, which should be organised in chronological order.
• Think about interpreting or analysing your dream to enable you to understand your subconscious mind and dream ego. Interpreting your dreams can reveal a lot about the real you, as well as focusing your waking mind on the act of dreaming, which in turn will stimulate you to pay more attention to your dreams generally. Note down any interpretations in your Dream Journal - using either dream interpretation guides online; the stream of conscious/free associate technique favoured by psychoanalysts; or in any way you feel helps you unlock the secret meaning of your dream. There are no bad dream interpretation methods.

Dreamsigns
Many lucid dreamers use Dreamsigns to help them become lucid. Dreamsigns are the odd, bizarre, weird or impossible events or objects which occur/appear in dreams which make us think: 'I must be dreaming!'

When we are asleep and dreaming, the pre-frontal cortex and the orbital frontal cortex of our brain (our 'conscious' which is located behind the eyes) is deactivated. This is the rational fact-checker part of our brain. When it is shut down, we do not tend to question the reality of our dreams and just accept the action/events without necessarily recognising that they could only happen in a dream. The amygdala - the part of the brain which controls our fear and emotions is very active while we are in the dream state. 

There are many levels of lucid dreaming.  I tend to use the following: 

• Pre-lucid - The dreamer recognises the dream-like quality of the dream, although the dreamer doe not actually become lucid).
• Semi-lucid - The lowest level of lucidity - the dreamer realises that they could be dreaming due to the impossibility of the dream content, but either wakes up or remains in a halfway state, still accepting the reality of the dream content. The dreamer has access to some of their waking mind, such as thoughts, memories and emotions, but does not have their full waking cognitive processes).
• Fully-lucid - The dreamer is triggered to become lucid and is consciously aware that they are dreaming. They have access to their waking mind and may be able to control some aspects of the dream).
• Super-lucid - The dreamer is consciously aware that they are dreaming and can exercise high levels of control over the dream, in the style of a 'Dream Architect').

Due to the de-activation of the fact-checking part of our brain which occurs when we are asleep and dreaming, it can be very difficult to spot Dreamsigns when we are in a dream. This is why writing them down in your Dream Journal will help you. You will be able to note any recurrent Dreamsigns/themes which will remind you to notice/question next time they appear in a normal non-lucid dream. When you are able to spot a Dreamsign in a normal non-lucid dream, and you start to wonder if you are dreaming, this is the optimal time to perform a Reality Check to make sure. We will discuss how Reality Checks relate to Dreamsigns below. 

So a Dreamsign is any clue/cue that you are in a dream and that the dream reality is not real. Dreamsigns can be very obvious (you can talk to animals) or it may be very personal and subjective (your dead father is still alive). 

Stephen LaBerge identifies 4 categories of Dreamsign:

• Inner Awareness - There is something odd/bizarre about your own in-dream thoughts, memories, sensations, perceptions or feelings.
• Action - A physical action or activity is impossible, or significantly different/wrong in the way it is experienced.
• Form - The shape or appearance of a person. object or location is significantly different to how it appears in waking reality.
• Context - The situation you are in is contrary to real life or so odd, bizarre, weird or impossible that it could only occur in a dream.

When you recognise a Dreamsign in your Dream Journal entries, mark it - for example, by highlighting it or underlining it. Categorise your Dreamsigns according to LaBerge's 4 categories (I, A, F or C) and make sure you identify recurrent Dreamsigns. The more attention you pay to Dreamsigns in your waking reality, the more chance you will have in spotting them when they next occur in your dream. The art of lucid dreaming is to stretch the limits of your conscious when you are asleep, but it helps if you exercise your conscious awareness while you are awake, and entrain your memory to help you trigger lucidity.

Here is an example of a previous Dream Journal entry of my own, which I have used to show you how to mark and categorise your Dreamsigns:

'An Alcoholic Ghost Child & the House of Rats'

Dream date: 29 May 2014

Myself (and others - maybe my family, or friends) were being given a new house. This house was being given to me/us by the game The Sims (C - Context: only possible in a video-game) - it looked like it was made of computer-generated graphics (pixelated) (F - Form: reality does not look like computer-generated graphics). All houses which were given by The Sims came with a bonus gift - a piece of furniture or something related to the house. There was a computer-game like flash of light and a sofa spawned from nowhere (A/C - Action: objects do not spawn from a flash of light; Context - this is an impossible scenario) - it was beige leather (three-seater) with wooden arm rests. Unfortunately the sofa also came with a ghost baby (C - Context: this is an impossible scenario). I then realised that my mum also lived in new computer house with me. The ghost baby was now a ghost child, although she seemed to age quickly, as it did not seem as if any amount of time had passed since we first moved into the new house (I/C - Inner Awareness: perception of time feels odd; Context: this is an impossible scenario). *The ghost child needed a lot of care because she was an alcoholic - she was white and translucent - like ghosts appear in The Sims3. She held two bottles of vodka, which were also white and transparent quality - she drank from them with straws. It was her first day of primary school and she was wearing a transparent school uniform and carrying a backpack. It was very bright - I think the lights in the house were on. When the alcoholic ghost child returned from school, she had aged into a teenager - she had short black hair (cut in a pudding-basin style) and huge, white-rimmed glasses on, which made her eyes look massive behind the lens. She was tall and big-built, almost masculine in appearance and body shape.* (All content about a ghost baby/child is a Dreamsign) She seemed to be very unintelligent, but now she was solid in form, like a normal human (F - Form: there has been a transformation within the dream which is impossible). I am not sure what she was wearing. In hindsight, she was very similar to the unknown female dream character (recurrent Dreamsign/theme?)  described in Dream 243 and Dream 242 (to a lesser extent, but there is something 'familiar' about these female dream characters who are all larger than me, with shorter dark hair and often wearing glasses). I felt annoyed that we had 'inherited' this tedious and needy alcoholic ghost child along with our sofa.

I was then with my mum sitting outside a pub, which appeared in some respects to the The Crown in Sheringham, which is a popular seafront pub. We were sat at a table, drinking. I think at this point in the dream it seemed to be sunny. To my right there was an old, dilapidated house (I/F - Inner Awareness: I recognised this location well-known to me in real-life looked different; Form - a location is significantly different to real-life) - which seemed to be made from rotting wood. I went closer to the building. On the side (which was crumbling) there was some kind of ledge, tilted at a diagonal angle, attached to the exterior wall. I think this was on the front, to the right of the entrance, which was just off-centre to the left of the building - just an open door with rubbish or litter outside. There was one huge rat (about as big as a lion) (F - Form: impossible size for a rat) resting on this ledge, and smaller rats (the size of a cat) running backwards and forwards over its back. I watched this in amazement for awhile. As I turned to walk back towards the pub, I saw I was still on the seafront, but it looked completely different from Sheringham - more industrialised and city-like (I/F - Inner Awareness: I recognised the location which is well-known to me in real-life looked very different; Form - the location was significantly different to real-life). The wooden building was still run-down and abandoned, but now seemed to be made of grey brick, in a very Soviet-like architectural style (F - Form: there was a transformation in the appearance of the building within the dream). There was graffiti on the outside walls. The road in front of me was very grey in colour and wide, with the beach to my left as I faced the direction The Crown had been in. I saw one man doing some form of manual labour on the roadside, and a cloud of dust blew up from the concrete. I realised that it was actually quite sunny again, whereas just seconds before everything had looked dreary and grey.

I then found out that DL's friend 'Gracie' (a dream character) (I - Inner Awareness: DL does not have a friend called Gracie) was planning on moving into the dilapidated seafront house. She had applied to the local council and was going to be paid housing benefit to live there. I thought that this house must have been broken up into smaller flats on the inside for this to be possible. I visited the house once again to have a look at the renovation work. Now, the house was no longer on the seafront, but instead a short distance away at the top of Sheringham town, where the new Tesco building is situated, beside the railway line (C - Context: the location of a building cannot just change). This area looked as it had when I was a child growing up in the town - there was the old fire station and also the 'Teen & Twenty' which was a community centre/youth club with a skateboard ramp to the side (I/F - Inner Awareness: I knew this location was different now to in my childhood memory and that I was dreaming of how the area looked in the past; Form: the location looked different to how I know it looks in real-life) - a popular skate spot before asbestos was found and the ramp got removed because of changes in use of the building. The dilapidated, ruined house still looked terrible, but it was now positioned behind the back of the Teen & Twenty. There was some kind of flowery garden which was elevated (F - Form: there is no elevated flowery garden in this location and it appeared to be an unrealistic area, not physically possible). It was where the skateboard ramp used to be - I found myself seated in the flower garden looking down at the house. There were other people there - it seemed to be twilight hours and some sort of party was happening, but it was genteel and calm, with people sat around conversing and enjoying drinks. 

I then found myself standing outside the ruined building, on the path in front of it. I had a huge syringe in my hand - it was much bigger than me. I injected the house with rats, using the window as an entrance point into the building (A/C - Action: impossible; Context: impossible). What came out of the needle-end of the syringe looked like wet, slimy white icing sugar or something like that. The syringe appeared to be made of ornate white and red cake decorations (F - Form: an operative syringe will never be made out of cake decorations or be filled with icing sugar). As I walked away from the building the sun began shining brightly and I realised that the local council offices were now situated right beside the ruined, rat-infested building - where the old fire station once was. I looked through the battered entrance to the ruined building and saw that there was a rave happening inside - I could see the vague outlines of lots of people dancing inside, either unaware or not caring about the rats I had just injected into the building with my massive syringe, which I no longer had in my hands.

I then found myself in my downstairs lounge in my house in Norwich. I was sitting at the dining table, either reading something or looking at my laptop screen while DL and 'Gracie' were sat behind me on stools. The room appeared exactly as it does in real-life. 'Gracie' was a very petite girl (she only reached my shoulder in height and looked very skinny) who  had bright red dyed hair in a punky style. She was wearing big pink earrings and denim dungarees. She and DL were talking, while I was annoyed because they were disturbing me. Gracie suddenly started crying hysterically and uncontrollably. DL explained that Gracie was very upset because she had just found out that the singer Lily Allen had died (C - Context: Lily Allen has not died). We all looked at a picture of Lily Allen on my laptop, and Gracie continued to cry loudly.

The scene changed and I was in my nan's bathroom in her house in Sheringham. There was another female with me (C - Context: why is there a random, unknown female in my nan's bathroom?), changing clothes. This female was tall and very wide. She was wearing a black top and black leggings. She had shoulder length black hair and an unattractive, masculine face. She turned round and cupped her breasts, which were long and saggy, down to her waist, despite the fact she was a young woman. She said: 'I was born with these, genetically'. I took this to mean that the breasts were a family trait. She said: 'I can't do anything about them because they are stuck like this' - she attempted to lift her breasts, but they were stuck to her waist (F - Form: it is physically impossible for a woman's breasts to be stuck to her waist). I felt sorry for her, but also contempt. I wondered why she was in the bathroom and had the sense that she was an intruder in the house. I wanted to get rid of her, but she seemed somewhat depressed about her breasts. 

Using your Dream Journal to note your Dreamsigns entrains you to start recognising them when they occur in a dream - and help you to start activating that fact-checker part of the brain while in the dream state. 

Reality Checks

Reality checks are a very simple lucid dreaming technique which train you to be more aware of your waking consciousness during the day. Using Reality Checks makes you more self-aware and once you establish them as a habitual activity, should begin to penetrate your dreams and become second-nature. Once your Reality Checking habit is strong enough to start to occur in your dreams, you will perform it when you recognise a Dreamsign.

A Reality Check is therefore a mental habit. You should choose an activity which has different results when you perform it awake and when you perform it in a dream. The brain creates 'neural constructs' which are based on experiential learning (learning from experience). By employing critical thinking and self-awareness exercises in your waking life, soon this learning will transfer into your dreams and help you become lucid. Some common Reality Checks include:

• Looking in a mirror - in the dream our appearance is often distorted - sometimes to a small extent, and sometimes significantly.
• Trying to push the fingers of one hand through the palm of another - this is impossible to do when awake, but can often happen easily when attempted in a dream.
• Looking at your hands - they often appear distorted or odd in a dream.
• Reading text/numbers - in a dream this is often difficult, impossible or yields bizarre results.
• Maths - performing simple arithmetic may give unusual or bizarre results in a dream.
• Holding the nostrils closed and trying to breathe through the nose - impossible when awake, but possible in the dream.
• Jumping - when awake, gravity brings you back down to the ground, but in a dream, you may float.

Some Dreamsigns and Reality Checks may involve the same action. For example, if you are in a normal non-lucid dream and you look at your reflection in a mirror and notice that it appears bizarre and different from your waking expectation, this would be an example of a Dreamsign. If you have recognised a different Dreamsign within your dream (you can hold a conversation with your cat) and then use your reflection in the mirror to check whether you are dreaming, this is a Reality Check. Reading text in a dream can be a Dreamsign (if it makes you question whether you are dreaming) or a Reality Check (if performed to ascertain that you are definitely dreaming). Dreamsigns and Reality Checks are therefore interwoven in lucid dreaming practice.

The aim is to perform the Reality Check regularly throughout the waking day, to entrain your memory to remember to do this in your dreams. Set an alarm to remind your to Reality Check, or perform a Reality Check every time you do a regular, routine activity, such as passing through a doorway or walking up/down a flight of stairs. You should perform as many Reality Checks during your waking day as is possible - preferably upwards of 20. 

When you perform your Reality Check, you need to engage your self-awareness. This means critically analysing your current consciousness, perception, thoughts and feelings, to make sure whether you are actually awake or dreaming. Ask yourself: 'Am I awake, or am I dreaming?' during the Reality Check. Use your perceptions and senses to guide you in reaching a conclusion, and make sure you focus your mind. Reality Checking often fails because the dreamer does not apply themselves to the self-awareness tasks properly, and simply perform the physical element of the Reality Check without questioning their reality and consciousness. Also, make sure you really attempt the physical action of the Reality Check - of course you know what the outcome should be in waking reality, but do not become complacent and go through the motions - put effort in and treat each waking Reality Check as a fresh test of whether you are awake and experiencing reality or asleep and in the dream state. 

Pay attention to your surrounding environment and scrutinise the details - note the sights, sounds, smells, tastes and feeling of everything around you. When asking yourself if you are awake or dreaming, ensure you come to a reason-based conclusion each time (i.e. 'I know I am awake because I can see my reflection in the mirror and I know it to be what I expect to see when I am awake. I am in my bedroom and it looks as I expect it to look in my waking reality. I can feel the ground under my feet and smell the flowers in the vase. I know there are flowers in a vase in my bedroom in my waking reality').

A Reality Check is therefore a simple question about your reality and a simple, pre-determined and often physically impossible action.

Numerous and regular mindful Reality Checks are the key to learning how to lucid dream. Perform a Reality Check every time you wake up - this will allow you to realise if you are in a False Awakening, which is a dream state often mistaken for waking reality because the dreamer is tricked into thinking they have just awoken from a sleep, when in fact they are still asleep and dreaming.

In your dreams, when you spot a Dreamsign, you should be prompted to Reality Check. A failed Reality Check (the performance of the Reality Check gives different results to what you would expect in waking reality) proves to you that you are dreaming. Sometimes, Reality Checks behave 'normally' in a dream i.e. they give the same result as you would expect when awake (i.e. the fingers of one hand cannot pass through the palm of another, or your reflection in the mirror looks the same as in waking reality). This is normal, and you should continue with your practice even if you miss opportunities to become lucid. Lucid dreaming is a journey, not a destination and can take a lot of dedication and practice. Remembering to Reality Check and question your reality is a key foundational aspect of learning how to successfully lucid dream. 

Linked posts: 

Lucid Dream Tutorials - The MILD Technique (Lucid Dreaming for Beginners Tutorial Series)

Tallulah La Ghash Lucid Dreaming for Beginners Tutorial Series Homepage