Lektion 1
Healthy Sleep & Mindfulness
This is a lesson in the best practices for getting healthy sleep and also an introduction to mindfulness. This is the first of many lessons in lucid dreaming. It's best to understand how to get restful sleep before beginning a sleep and dream-based practice.
Lektion 2
Insight For Dream Journaling
Here, we discuss what's going on inside the mind while we sleep. We briefly cover the technical stages of sleep, and then how to remember dreams by dream journaling. Learn how to skillfully use your dream journal, and why journaling is crucial for lucid dreamers (especially beginners!).
Lektion 3
Mindfulness & Sleep
Here, not only do we get an intro to the basics of mindfulness and how it relates to lucid dreaming but we also get to practice. This is an exercise for the mind - it's not just about understanding these concepts, it's about learning a skill and experiencing the benefits first-hand.
Please enjoy this guided meditation and don't forget to write your dreams down
Lektion 4
Seeing Mindfully & Dream Imagery
Of all we remember from our dreams, the visual details stand out the most. It's what we see in dreams that we recall most clearly and vividly (compared to sounds, emotions, physical sensations, smells, etc.) - and also it’s the imagery that can make dreams the most intriguing, stunning, and beautiful. Mindfulness of vision/seeing while awake can help us enhance visual perception in lucid dreams.
Enjoy this eye-opening meditation, visualization, and contemplation of Mindful Seeing.
Lektion 5
Listening Mindfully & Hearing In Dreams
Often, it's what we hear that pulls our attention or our focus away from the present moment. Listening mindfully is useful for improving concentration and gaining familiarity with what tends to distract us. Also, what we hear in dreams; conversations, music, and background noise, are details the mind produces and if we know how to listen to them just right, they might help us get lucid.
Lektion 6
Spatial Awareness & Expansion
It's kind of incredible how far we can extend our sense of awareness. This practice is all about the sensation of being in a body, and also being more than that - expanding out into the space around us. This is called spatial awareness.
In dreams, we might feel embodied, we might not… we might be flying or swimming, or not moving at all…dive in here to learn more.
Lektion 7
Mindfulness Of Emotions
An essential part of lucid dreaming practice is familiarity with emotions. Emotions can be quite intense and significant in dreams. In this lesson, we explore how we relate to our emotions and how that relationship manifests in dreams.
Lektion 8
Reality Testing (Part 1)
Lucid dreaming is awareness of the fact that you're dreaming - but how do you know for sure? In this lesson / guided meditation, we explore how to observe and question our reality state in a way that promotes the same mindset in dreams. When we question our state of reality in dreams, we're more likely to become lucid and awaken within the dream.
Enjoy this two-part lesson (the next one outlines how to verify whether you're dreaming).
Lektion 9
Reality Testing (Part 2)
Now that you’ve learned the first step of reality testing (questioning whether you’re dreaming), now you can move on to Step 2: testing and validating your conscious state (or state of ‘reality’). These are the evidence-based methods for confirming whether you’re awake or dreaming so you can achieve, with confidence, that Ah-ha! moment of lucidity. Enjoy!
Lektion 10
Seeking Dream Signs
Finding lucidity requires a certain mindset—almost like a detective looking for clues. Only, the clues you’re looking for are dreamlike signs that will help you realize when you’re dreaming. In this lesson, you’ll learn what to look for, and how this can help clue you into a lucid state.
Lektion 11
Thinking About Thinking
Metacognition is a term that means ‘thinking about thinking’ or ‘awareness of awareness’. Lucid dreaming is kind of a hybrid state of consciousness. But awakening is possible in both the waking state and the dreaming state. Learn more about it in this lesson.
Lektion 12
Prospective Memory
Becoming lucid during a dream often involves realizing, or remembering to realize you’re dreaming. There are actually different forms of memory, but the one most useful for lucid dreaming is “prospective memory” or “remembering to remember.” Learn how to hack your prospective memory to get lucid in this lesson.
Lektion 13
Balance Beam Meditation
Tying all back into mindfulness; this guided meditation is an exercise you can come back to whenever you want to strengthen your attention and your sense of focus and balance. Useful both while awake, and for lucid dreaming.
Lektion 14
Wake Back To Bed Method
This is THE most powerful lucid dream induction method. Evidence-based and strongly supported, the wake-back-to-bed method is the fastest, most reliable way to get lucid. In this lesson, you’ll learn why it works and how to do it.
Lektion 15
WBTB Exercise
Now that you know the why and the how, here’s your chance to actually implement it. Listen to this session during the W (wake) period of the WBTB technique for inducing lucid dreams. This will help you prime your brain and get into the proper mindset for lucid dreaming.
Lektion 16
Maintaining Lucidity
Once you GET lucid, how do you STAY lucid? Beginners often get so excited once they attain lucidity, that the intense excitement throws them out of lucidity! This lesson will teach you to stay calm, cool, collected, and maintain focus and stability so you can maintain lucidity during your dreams.
Lektion 17
Understanding Nightmares
Nightmares are all too common. But depending on how we think about nightmares, and how we relate to our upsetting dreams, we can turn our worst dreams into our best friends. Since in this course, we’re bringing light into the dark places of our minds, nightmares can be truly transformative opportunities. By changing the way we understand nightmares, we can ease unnecessary suffering in our minds.
This lesson is designed to explain why disturbing dreams happen, and how they can actually be appreciated rather than feared if and when they happen.
Lektion 18
Working Through Nightmares
Now that you have a better understanding of what nightmares are and how you might deal with them, let’s try putting it into practice. This exercise will help you bring mindfulness and lucidity to unpleasant experiences, negative emotions, fears, nightmares, etc.
Lektion 19
Awareness & Compassion
In this session, first, we meditate… then we expand awareness. Just like in dreams, in meditation (and in other ways while awake), we can be flexible with our awareness, our perception, and how we feel about ourselves and others around us. This flexibility gives us power because it gives us options. When we have the option to be more compassionate and loving, well we simply have the option to live a better life.
Learn more about this practice in this lesson.
Lektion 20
Using Your New Skills
As we conclude this course with this lesson, we reflect on the many skills we’ve learned. The wonderful practice of mindfulness does not need to stop when we go to sleep. In fact, as I hope you’ll agree at this point, sleep is a profound opportunity to enhance our mindfulness practice and explore the absolute majesty of the mind and of human consciousness.
Take what you’ve learned and use it wisely.
