Lucid Dreaming: 2007

Lucid Dreams: Happy as You Want to Be

Almost everyone have heard the hit single 'Don't Worry, Be Happy' by Bobby McFerrin. The song has a very catchy way of conveying its message of being happy to everyone. Bobby Mcferiin's simple message surely made a lot of people by telling them not to worry.

Living a happy, resilient and optimistic life is wonderful, and is also good for your health. Being happy actually protects you from the stresses of life. Stress is linked to top causes of death such as heart disease, cancer and stroke.

One of the better things ever said is - 'The only thing in life that will always remain the same is change', and in our life we have the power to make the necessary changes if we want to. Even if we find ourselves in an unbearable situation we can always find solace in the knowledge that it too would change.

Social networks or relationships are essential to happiness. People are different, accept people for who or what they are, avoid clashes, constant arguments, and let go of all kinds of resentments. If arguments seem unavoidable still try and make an effort to understand the situation and you might just get along with well with

Happiness is actually found in everyone, increasing it is a way to make a life more wonderful and also more healthy.

To be happy is relatively easy, just decide to be a happy person. Abraham Lincoln observed that most people for most of the time can choose how happy or stressed, how relaxed or troubled, how bright or dull their outlook to be. The choice is simple really, choose to be happy.

There are several ways by which you can do this.

Being grateful is a great attitude. We have so much to be thankful for. Thank the taxi driver for bringing you home safely, thank the cook for a wonderful dinner and thank the guy who cleans your windows. Also thank the mailman for bringing you your mails, thank the policeman for making your place safe and thank God for being alive.

News is stressful. Get less of it. Some people just can't start their day without their daily dose of news. Try and think about it, 99% of the news we hear or read is bad news. Starting the day with bad news does not seem to be a sensible thing to do.

A religious connection is also recommended. Being part of a religious group with its singing, sacraments, chanting, prayers and meditations foster inner peace.

Manage your time. Time is invaluable and too important to waste. Time management can be viewed as a list of rules that involves scheduling, setting goals, planning, creating lists of things to do and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.

Laugh and laugh heartily everyday. Heard a good joke? Tell your friends or family about it. As they also say -'Laughter is the best medicine'.

Express your feelings, affections, friendship and passion to people around you. They will most likely reciprocate your actions. Try not to keep pent up anger of frustrations, this is bad for your health. Instead find ways of expressing them in a way that will not cause more injury or hurt to anyone.

Working hard brings tremendous personal satisfaction. It gives a feeling of being competent in finishing our tasks. Accomplishments are necessary for all of us, they give us a sense of value. Work on things that you feel worthy of your time.

Learning is a joyful exercise. Try and learn something new everyday. Learning also makes us expand and broaden our horizons. And could also give us more opportunities in the future.

Run, jog, walk and do other things that your body was made for. Feel alive.

Avoid exposure to negative elements like loud noises, toxins and hazardous places.

These are the few simple things you can do everyday to be happy.

And always remember the quote from Abraham Lincoln, he says that, "Most people are about as happy as they make up their minds to be."

Lucid Dreams

Lucid dreaming (lucid from Latin, lucidus "light, bright, clear") is the conscious perception of one's state while dreaming, resulting in a much clearer experience and can be as if the dreamer were awake, even sometimes enabling direct control over the content of the dream, a realistic world that is to some degree in the control of the dreamer. The complete experience from start to finish is called a lucid dream. Stephen LaBerge, a popular author and experimenter on the subject, has defined it as "dreaming while knowing that you are dreaming."

LaBerge and his associates have called people who purposely explore the possibilities of lucid dreaming oneironauts (literally from the Greek ονειροναύτες, meaning "dream sailors").

The validity of lucid dreaming as a scientifically verified phenomenon is well-established. Researchers such as Allan Hobson with his neurophysiological approach to dreaming have helped to push the understanding of lucid dreaming into a less speculative realm.

Science behind Lucid Dreaming

A number of universities conduct continued research into the techniques and effects of lucid dreaming, as do some independent agencies such as LaBerge's The Lucidity Institute.

The first book on lucid dreams to recognize their scientific potential was Celia Green's 1968 study Lucid Dreams. Reviewing the past literature, as well as new data from subjects of her own, Green analyzed the main characteristics of such dreams, and concluded that they were a category of experience quite distinct from ordinary dreams. She predicted that they would turn out to be associated with REM sleep. Green was also the first to link lucid dreams to the phenomenon of false awakenings.

The first scientific support for lucid dreaming came in the late 1970s from the efforts of British parapsychologist Keith Hearne, and a volunteer named Alan Worsley, who used eye movement signals on a polysomnograph machine to signal the onset of lucidity. Philosopher Norman Malcolm's 1959 text Dreaming argued against the possibility of checking the accuracy of dream reports in this way, but this experiment proved that actions agreed upon during waking life could be recalled and performed once lucid in a dream. Similar experiments were duplicated by Stephen LaBerge at Stanford University for his doctoral dissertation some years later. Interestingly, LaBerge had no knowledge of Hearne and Worsley's previous experiments at that time, probably due to the lack of publication of Hearne's work.

During the 1980s, further scientific evidence to confirm the existence of lucid dreaming was produced as lucid dreamers were able to demonstrate to researchers that they were consciously aware of being in a dream state (usually again by using eye movement signals). Additionally, techniques were developed which have been experimentally proven to enhance the likelihood of achieving this state.

Applications for Lucid Dreaming

Neurobiological model

Neuroscientist J. Allan Hobson has hypothesized as to what might be occurring in the brain while lucid. The first step to lucid dreaming is recognizing that one is dreaming, this recognition might occur in the dorsolateral prefrontal cortex which is one of the few areas deactivated during REM sleep, and where working memory occurs. Once this area is activated and the recognition of dreaming occurs the dreamer must be cautious to let the dream delusions continue, but be conscious enough to recognize them. This process might be seen as the balance between reason and emotion. While maintaining this balance the amygdala and parahippocampal cortex might be less intensely activated. To continue the intensity of the dream hallucinations it is expected the pons and the parieto-occipital junction cortex to stay active. In order to verify the predictions of this hypothesis it would be necessary to observe the brain during lucid dreaming using a method such as a PET scan, which captures a snapshot of the blood flow brain. As of 2007, no such experiment has been performed.

Treatment for nightmares

People who suffer from nightmares would obviously benefit from the ability to be aware they are dreaming. A pilot study was performed in 2006 that showed lucid dreaming treatment was successful in reducing nightmare frequency. This treatment consisted of exposure to the idea, mastery of the technique, and lucidity exercises. It was not clear what aspect of this treatment was responsible for the success, though the treatment as a whole was successful.

Perception of time while lucid dreaming

The amount of time that passes in lucid dreaming has been shown to be about the same as while waking. In 1985 LaBerge performed a pilot study where lucid dreamers counted from one to ten (one-one thousand, two-one thousand, etc.) while dreaming, signaling the end of counting with a pre-arranged eye signal measured with Electrooculogram recording. The pilot study was repeated in 2004 by researchers in Germany and LaBerge's results were duplicated. The German study by Erlacher, D. & Schredl, M also studied motor activity and found that deep knee bends took 44% longer to perform while lucid dreaming.

Replicating near-death & out-of-body experiences in the lab

Due to the phenomenological overlap in lucid dreams, near death experiences, and out of body experiences researchers believe a protocol could be developed to induce a lucid dream and near death experience in the laboratory. A study of 14 lucid dreamers was performed in 1991 that showed that people who experience wake initiated lucid dreams (WILD) report experiences consistent with aspects of out-of-body experiences such as floating above one's bed and the feeling of leaving one's body.

History of Lucid Dreaming

Even though it has only come to the attention of the general public in the last few decades, lucid dreaming is not a modern discovery.

* It is in the fifth century that we have one of the earliest written examples of a lucid dream, in a letter written by St. Augustine of Hippo in 415.

* As early as the eighth century, Tibetan Buddhists were practising a form of yoga supposed to maintain full waking consciousness while in the dream state.

* An early recorded lucid dreamer was the philosopher and physician Sir Thomas Browne (1605–1682). Browne was fascinated by the world of dreams and stated of his own ability to lucid dream in his Religio Medici: "... yet in one dream I can compose a whole Comedy, behold the action, apprehend the jests and laugh my self awake at the conceits thereof;"

* Marquis d'Hervey de Saint-Denys was probably the first person to argue that it is possible for anyone to learn to dream consciously. In 1867, he published his book Les Reves et les Moyens de Les Diriger; Observations Pratiques (Dreams and How to Guide them; Practical Observations), in which he documented more than twenty years of his own research into dreams.

* The term "lucid dreaming" was coined by Dutch author and psychiatrist Frederik van Eeden in his 1913 book A Study of Dreams. This book was highly anecdotal and not embraced by the scientific community. The term itself is considered by some to be a misnomer because it means much more than just "clear or vivid" dreaming. A better term might have been "conscious dreaming". On the other hand, the term 'lucid' was used by van Eeden in its sense of 'having insight', as in the phrase 'a lucid interval' applied to someone in temporary remission from a psychosis, rather than as referring to the perceptual quality of the experience, which may or may not be clear and vivid. To that extent van Eeden's phrase may still be considered appropriate.

* In the 1950s the Senoi hunter-gatherers of Malaysia were reported to make extensive use of lucid dreaming to ensure mental health, although later studies refuted these claims.

Methods to Achieve Lucid Dreaming

Many people report having experienced a lucid dream during their lives, often in childhood. Although lucid dreaming is a conditioned skill, achieving lucid dreams on a regular basis can be difficult and is uncommon, even with training. Despite this difficulty, techniques have been developed to achieve a lucid dreaming state intentionally.

There are some factors which can affect the ability to experience lucid dreams:

* Meditation, and involvement in consciousness focusing activities can strengthen the ability to experience lucid dreams.
* Children seem to have lucid dreams more easily than adults do. The ability to sleep appears to decrease when people get older.
* Hypnotism may help induce lucidity
* Induction techniques can help a great deal in becoming lucid.
* Induction devices are also available to assist lucid dreaming.

Dream recall, the ability to remember one's dreams, is often practiced in conjunction with learning to lucid dream. A better dream recall ability makes one more aware of their dreams in general as well as allowing one to remember if they did have a lucid dream.

Induction Techniques for Lucid Dreaming

Reality testing

Reality testing is a common method that people use to determine whether or not they are dreaming. It involves performing an action with results that are difficult to re-create in a dream. By practicing these techniques during waking life, one may eventually dream of performing a reality check—which will usually fail—helping the dreamer realize that they are dreaming. Common reality tests include:

* Reading some text, looking away, and reading it again, or to look at one's watch and remember the time, then look away and look back. Observers have found that, in a dream, the text or time will often have changed.
* Flipping a light switch or looking into a mirror. Light switches rarely work properly in dreams, and reflections from a mirror often appear to be blurred, distorted or incorrect.

Another form of reality testing involves identifying one's dream signs, clues that one is dreaming. Dream signs are often categorized as follows:

* Action — The dreamer, another dream character, or a thing does something unusual or impossible in waking life, such as photos in a magazine or newspaper becoming 3-dimensional with full movement.
* Context — The place or situation in the dream is strange.
* Form — The dreamer, another character, or a thing changes shape, or is oddly formed or transforms; this may include the presence of unusual clothing or hair, or a third person view of the dreamer.
* Awareness — A peculiar thought, a strong emotion, an unusual sensation, or altered perceptions. In some cases when moving one's head from side to side, one may notice a strange stuttering or 'strobing' of the image.
* Cohesion — Sometimes the dreamer may seem to "teleport" to a completely different location in a dream, with no transition whatsoever.

Mnemonic induction of lucid dreams (MILD)

The mnemonic induction of lucid dreams is a common technique used to induce a lucid dream at will by setting an intention, while falling asleep, to remember to recognize that one is dreaming, or to remember to look for dream signs.

Wake-back-to-bed (WBTB)

The wake-back-to-bed technique is often the easiest way to induce a lucid dream. The method involves going to sleep tired and waking up five hours later. Then, focusing all thoughts on lucid dreaming, staying awake for an hour and going back to sleep while practicing the MILD method. A 60% success rate has been shown in research using this technique. This is because the REM cycles get longer as the night goes on, and this technique takes advantage of the best REM cycle of the night. Because this REM cycle is longer and deeper, gaining lucidity during this time may result in a more lengthy lucid dream.

Wake-initiated lucid dream (WILD)

The wake-initiated lucid dream "occurs when the sleeper enters REM sleep with unbroken self-awareness directly from the waking state". There are many techniques aimed at entering a WILD. The key to these techniques is recognizing the hypnagogic stage, which is within the border of being awake and being asleep. If a person is successful in staying aware while this stage occurs, they will eventually enter the dream state while being fully aware that it is a dream.

There are key times at which this state is best entered; while success at night after being awake for a long time is very difficult, it is relatively easy after being awake for 15 or so minutes and in the afternoon during a nap. Common techniques for inducing WILDs abound. Dreamers often count, envision themselves climbing or descending stairs, chant to themselves, explore elaborate, passive sexual fantasies, control their breathing, concentrate on relaxing their body from their toes to their head, allow images to flow through their "mind's eye" and envision themselves jumping into the image, or use various forms of concentration to keep their mind awake, while still being calm enough to let their body sleep. During the actual transition into the dream state, one is likely to experience sleep paralysis, including rapid vibrations, a sequence of very loud sounds and a feeling of twirling into another state of body awareness, "to drift off into another dimension". Also there is frequently a sensation of falling rapidly or dropping through the bed as one enters the dream state or the sensation of entering a dark black room from which one can induce any dream scenario of one's choosing, simply by concentrating on it. The key to being successful is to not panic, especially during the transition which can be quite sudden.

Induction devices

Lucid dream induction is possible by the use of a physical device. The general principle works by taking advantage of the natural phenomenon of incorporating external stimuli into one's dreams. Usually a device is worn while sleeping that can detect when the sleeper enters a REM phase and triggers a noise and/or flashing lights with the goal of these stimuli being incorporated into the dreamer's dream. For example flashing lights might be translated to a car's headlights in a dream. A well known dream induction device is the Nova Dreamer; however, as of 2006, the device is no longer manufactured.

Prolonging lucid dreams

One problem faced by people wishing to lucid dream is awakening prematurely. This premature awakening can be especially frustrating after investing considerable time into achieving lucidity in the first place. Stephen LaBerge proposed two ways to prolong a lucid dream. The first technique involves spinning one's dream body. He proposed that when spinning, the dreamer is engaging parts of the brain that may also be involved in REM activity, helping to prolong REM. The second technique is rubbing one's hands. This technique is intended to engage the dreamer's brain in producing the sensation of rubbing hands, preventing the sensation of lying in bed from creeping into awareness. LaBerge tested his hypothesis by asking 34 volunteers to either spin, rub their hands, or do nothing. Results showed 90% of dreams were prolonged by hand rubbing and 96% prolonged by spinning. Only 33% of lucid dreams were prolonged with taking no action.

Phenomena Associated with Lucid Dreaming

* Rapid eye movement (REM) and communication during sleep: during dreaming sleep the eyes move rapidly. Scientific research has found that these eye movements correspond to the direction in which the dreamer is "looking" in his/her dreamscape; this apparently enabled trained lucid dreamers to communicate the content of their dreams as they were happening to researchers by using eye movement signals. This research produced various results, such as that events in dreams take place in real time rather than going by in a flash.

* False awakenings: In a false awakening, one suddenly dreams of having been awakened. Commonly in a false awakening the room is identical to the room that the person fell asleep in, with several small subtle differences. If the person was lucid, he/she often believes that he/she is no longer dreaming, and may start exiting their room etc. Since the person is actually still dreaming, this is called a "false awakening". This is often a nemesis in the art of lucid dreaming because it usually causes people to give up their awareness of being in a dream, but it can also cause someone to become lucid if the person does a reality check whenever he/she awakens. People who keep a dream journal and write down their dreams upon awakening sometimes report having to write down the same dream multiple times because of this phenomenon.

* Sleep paralysis: During REM sleep the body is paralyzed by a mechanism in the brain, because otherwise the movements which occur in the dream would actually cause the body to move. However, it is possible for this mechanism to be triggered before, during, or after normal sleep while the brain awakens. This can lead to a state where a person is lying in his or her bed and he or she feels frozen. Hypnagogic hallucinations may occur in this state, especially auditory ones.