清明梦课堂 第3页

等等，我是不是在做梦？

在你看这篇文章的时候，我们先做一套验梦练习。

请先看看四周，问自己一声，

「等等，我是不是在做梦？」

然后，扳指验梦。

·

再来做两遍，

「等等，我是不是在做梦？」

然后，扳指验梦。

·

「等等，我是不是在做梦？」

然后，扳指验梦。

这位同学，

看到这里，

你能知道，

你没在做梦。

身处梦中不知梦，只缘身在此梦中。

“庄周之梦为蝴蝶，蝴蝶之梦为庄周乎？”哲学家庄子梦见自己变成一只蝴蝶，醒来后心中惘然，分不清蝴蝶和庄周哪个才是真实的自己，由此提出一道千古哲学命题是蝶梦庄周还是庄周梦蝶？

“你怎么知道，自己不是身在梦中？”美国电影导演诺兰向观众正色问道。在全球热映的电影《盗梦空间》，让人们齐齐思考。显而易见，庄子的逻辑和诺兰的逻辑是一致的：“你以为做梦变成了蝴蝶，但岂知道不是蝴蝶做梦变成了你？”

《盗梦空间》中的人可以明确知道自己在做梦，梦中知梦不正是解决庄子困惑的途径吗？只要能知道自己身处梦中，自然就分清了梦与现实！那么我们真的可以梦中知梦么，又该如何去做呢？

盗梦、清醒梦、梦中梦、造梦……《盗梦空间》所讲述的概念玄乎其玄，但每个观众都觉得，这一切有无穷无尽的可能，甚至自己闭上眼睛就可以经历。科学与梦，貌似理性和感性的对立，但从科学的角度，能对梦作出合理的解释。在梦的神奇力量感染下，知名杂志《新科学家》、《福布斯》等都对《盗梦空间》都有过科学的阐释。

做梦的时候，我们能知道自己在做梦吗？

现实是我们确实能“训练”做清醒梦，在《盗梦空间》中盗梦人在进入梦境后依然能保持清醒，以正常的逻辑思考问题——他们甚至会用一个陀螺或一个骰子来验证自己是否在梦中：如果陀螺能停止转动，那证明当事人身处现实世界；如果陀螺不会停下来，那便是身在梦中。这些能确定你是否在做梦的物件被梦控师称作知梦扳机。

能分清现实与梦境，是盗梦人的必备素质。否则，他们如何知道自己神智清醒、目标对象正在做梦，而自己正身处他的梦中？

知道自己在做梦的梦并非虚构，它在科学上被称为“清醒梦或清明梦” (lucid dream)，不少人都有过清醒梦的经历。在这种情况下，睡眠者会意识到自己在做梦，甚至还能控制某些梦境。

有些人可以自如地做清醒梦，而另一些人通过学习也可以完成。要经历“清醒梦”最简单的办法，莫过于训练在入睡时对自己发问说“我正在做梦吗？”德国心理学家托莱就养成习惯，在清醒时自问“我是在做梦吗？”每天白天至少自问十次，入睡之前和睡醒之后更一定要问。据托莱说，在这样练习不满一个月后，就会出现“清醒梦”。

清明梦中，时间会被几何级拉长！

梦中还有一个特点时间流逝会变慢，而且随着梦境深入几何级变慢——如果你在梦中做梦，时间流逝的速度会更慢。譬如5分钟的现实时间等于一小时的梦境时间，而5分钟的梦境时间又等于二级梦境中的一个星期，如此类推。

其实大家可能都有体会，有时候明明觉得做了一个很长的梦，醒来之后发现自己只不过睡了很短的时间。曾有科学研究表明人类做梦的时间实际上很短，有的只有几秒钟，通常也就几分钟。很多人都会有类似“梦中时间变慢”的体验，实际上时间只是我们的一种错觉。我们把自己经历各种事件中的跨度感觉用时间来描述，梦中的事件在时间感觉上的长和短只是一场幻觉。

造成这种错觉的原因之一是，梦境是“闪回式”的，许多毫无联系的场景和事件可以“剪接”在一起，时间可以跳越，地点可以切换。因此人们常常感觉自己做了很长时间的梦。实际上，不是时间变慢了，而是接受信息的速度变快了。譬如，我们在梦中从一条街走到另一条街，在现实世界可能只用了一秒钟。

我们一起造梦吧！

怎么样清明梦是不是很神奇？然而，人人都可以学会控梦，清明梦将带我们走进人类经验的深层，可以促进身心健康发展，也能使我们更敏锐地自觉活着的意义。终有一天清明梦的知识会得到普及，越来越多的人会找到梦境的乐趣！

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Contents
1 Introduction 3
1.1 Disclaimer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
1.2 About dreaming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
1.3 About lucid dreaming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
1.4 Possible dangers of lucid dreaming . . . . . . . . . . . . . . . . . . . . . . . 8
1.5 Similar techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
1.6 References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
2 Dream Recall 13
3 Induction Techniques 17
3.1 Preliminary Knowledge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
3.2 Techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
3.3 Other methods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
3.4 References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
4 Using 51
4.1 Dream stabilization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
4.2 Recovering from lost visuals . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
4.3 Altering the dream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
4.4 What you can do . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
4.5 Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
5 Glossary 59
6 Appendices 63
7 Further Reading 65
7.1 On the web . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
7.2 In print . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
8 FAQ 69
9 Contributors 81
List of Figures 87
10 Licenses 91
10.1 GNU GENERAL PUBLIC LICENSE . . . . . . . . . . . . . . . . . . . . . 91
10.2 GNU Free Documentation License . . . . . . . . . . . . . . . . . . . . . . . 92
10.3 GNU Lesser General Public License . . . . . . . . . . . . . . . . . . . . . . 93
1
1 Introduction
1.1 Disclaimer
When attempting some of the techniques in this book, you may have some frightening
experiences, such as falling sensations or sleep paralysis 1 . Although the authors attest these
are not dangerous, you should avoid techniques that create these sensations if you would
prefer not to experience them.
Your own expectations will have a significant effect on your dreams. If you believe that
dream characters act dull and lifelessly, they are far more likely to do so. If you believe they
can be creative, original, and surprising, they are far more likely to be. Remember that the
easier you think it is to dream lucidly, the easier it will be.
Many of the techniques and “facts” presented on these pages are not backed up by scientific
research. This is not to say that these techniques do not work, only that they may be
placebos 2 or be ineffective much of the time.
1 http://en.wikipedia.org/wiki/sleep%20paralysis
2 http://en.wikipedia.org/wiki/Placebo%20effect
3
Introduction
1.2 About dreaming
Figure 1 Stages of sleep
The stages of sleep
Each night, we spend about one and a half to two hours dreaming. We dream about once
every 90 minutes of sleep. The time you spend in dreams becomes longer throughout the
night, from about 10 minutes to around 45 minutes or slightly longer. But what happens
when we sleep?
There are five stages of sleep: four stages of NREM (Non-REM) sleep, also called SWS
(Slow-Wave Sleep), and one stage of REM (Rapid Eye Movement) sleep. The most vivid
4
About lucid dreaming
and remembered dreams occur during REM sleep. Research has shown that a person being
woken from REM sleep will account having just been in a dream roughly 80% of the time,
while this percentage is 15% during non-REM sleep. 3 One sleep cycle is roughly 90 minutes
long.
• (NREM 1) The first stage is a transition state between wakefulness and sleep. This is
the stage in which hypnagogic 4 imagery occurs. It usually passes into stage 2 within a
few minutes.
• (NREM 2) During stage 2, the body gradually shuts down, and brain waves become
longer in wavelength.
• (NREM 3) Stage 3 usually occurs 30 to 45 minutes after falling asleep the first time.
Large, slow delta brain waves are generated.
• (NREM 4) Stage 4 is often called “deep sleep” or “delta sleep”. The heart beats the
slowest and there is the least brain activity. It is during this stage that sleepwalking
usually occurs.
• After stage 4, the NREM stages reverse and move back to stage 2, and then into REM
sleep.
• (REM) During REM sleep, some parts of the brain are nearly as active as while awake.
In this stage, your eyes flicker rapidly (hence the acronym Rapid Eye Movement). Your
body is paralyzed, preventing the body from acting out dreams. 5
After the REM state, you sometimes wake briefly. This is usually forgotten by the time you
wake up in the morning. If you don’t wake up, you go to stage 2.
I never dream anyway.
Actually, everyone has dreams — but some people simply don’t remember them. In the next
chapter, you will find out how to improve your dream recall.
Why do we dream? What do dreams mean?
These questions are outside the scope of this book, but you can find several hypotheses in
the Wikipedia article on dream interpretation 6 .
1.3 About lucid dreaming
Lucid dreaming is simply being aware that you are dreaming. With enough experience, you
can increase control over your dreams — anything from flying to creating people and places,
and even changing into animals. Having a lucid dream is like being the director of your own
movie! A passage from the fantasy novel Harry Potter and the Deathly Hallows (chapter at
King’s Cross) that may explain what this looks like:
3 Arno F. Wittig. Schaum ‘ s outline of theory and problems of introduction to psychology. McGraw-Hill,
1977. Retrieved from Google Books ˆ{ http://books.google.ca/books?id=P2WjBpHq9IcC&lpg=
PP1&dq=schaum’s%20outline%20of%20theory%20and%20problems%20of%20introduction%20to%
20psychology&pg=PP1#v=onepage&q=&f=false} on September 23, 2009.
4 http://en.wikipedia.org/wiki/Hypnagogia
5 Rochelle Merilien. Sleep Paralysis. Retrieved September 21, 2009 from http://serendip.brynmawr.
edu/biology/b103/f03/web2/rmerilien.html
6 http://en.wikipedia.org/wiki/Dream%20interpretation
5
Introduction
“For the first time, he wished he were clothed. Barely had the wish formed
in his head than robes appeared a short distance away.”
Lucid dreams have been scientifically proven to exist. Stephen LaBerge of The Lucidity
Institute 7 used a special machine to track eye movements during a dream (these are linked to
your eye movements within the dream). He asked lucid dreamers to point their eyes left and
right in quick succession once they became “conscious” in their dreams, and this movement
was recorded on the machine. For more information on this and other experiments, read
Exploring the World of Lucid Dreaming (ISBN in Further Reading 8 ).
There are plenty of reasons you might want to dream lucidly:
• For fun ! Just flying in a lucid dream is an exhilarating feeling. Lucid dreams are generally
far more intense and vivid than most non-lucid dreams. You can use a lucid dream to
wind down after a long day.
• Transforming into animals or getting superpowers is a unique experience that is hard
to get any other way.
• If you are particularly interested in dreams — either spiritually or psychologically —
trying lucid dreaming could help you in your research.
• If you ‘ re writing fiction or even creating a world for a computer game, lucid dreaming
can help you visualize it. You could ask your characters how they feel about something
or what they think will happen.
• Some people compose music in their lucid dreams.
• Lucid dreams can be realistic enough to rehearse a speech or musical performance.
• You can relive previous dreams or experiences.
• They can help in dream interpretation and communicating with your subcon-
scious.
I can’t control my dreams.
This is very rarely actually the case (though sometimes it is in nightmares). Usually it is
just your memory which treats you as though it were beyond your control. If you become
lucid in a dream where you have a body, you will almost always be able to control your
body. However, you might not manage to do anything else. Don ‘ t worry, though — most
people have no problem with jumping very high or flying in a lucid dream!
On the other hand, parts of your brain are less active while dreaming, which can lead to
dream/trance logic and sometimes choices you will later regret. For example, you might
choose to continue your lucid dream, although you know that once you wake you will only
remember half of it. Once you wake up, you may wish that you had stopped your dream.
Another example is of somebody who dreamt they were sitting next to Mother Theresa.
They wondered if they might be dreaming, thinking isn’t Mother Theresa dead? They then
concluded that she was obviously right next to them and therefore alive, and that it wasn’t
a dream!
Are lucid dreams related to psi phenomena 9 ?
7 http://www.lucidity.com
8 Chapter 7.2 on page 65
9 http://en.wikipedia.org/wiki/Parapsychology
6
About lucid dreaming
There are differing views on this. Some people claim to have organized shared dreams or
precognitive dreams through lucid dreaming. Others say these are simply created in the
brain like any other dream, something like self-hypnosis.
How long does it take to learn how to dream lucidly?
This completely depends on the person and circumstances. Some people have a lucid dream
after just a few nights of learning about it, while for others, it may take months! If you don ‘ t
get enough sleep or feel too stressed after work to regularly practice induction techniques,
then it may take a long time, especially if you expect it to. It will also depend on how much
effort you put in. However, everybody has the ability to dream lucidly.
I think I do this naturally. Does this happen?
It is quite rare to have regular lucid dreams naturally, although most people have had a
lucid dream at some point in their lives. If you want to increase the frequency of your lucid
dreams, carry on reading through the book; otherwise, skip to the Using 10 section to get
some ideas for your dreams.
I had [a dream], was I lucid?
In general, a lucid dream is defined as a dream in which you know you are dreaming at some
point, regardless of anything else. Even if you were lucid one second but lost your lucidity,
it is still technically a lucid dream.
However, this can be a little misleading. Sometimes you dream that you fall asleep and have
a lucid dream! This is often thought of as a sign that you will have a proper lucid dream
soon, as your mind is thinking a lot about lucid dreams.
Try using this table:
Signs you were lucid Signs you weren’t lucid
• Doing a reality check which gave a
positive result
• Attempting to stabilize the dream
(see the Using 11 chapter)
• Attempting to fly, walk through mir-
rors, etc. immediately after realizing
you are dreaming
• Waking up as soon as you realize that
you are dreaming
• Remarks to dream characters that
you are dreaming
• Dreaming that you were dreaming
• Having an unusually poor recall for
that dream after you became lucid
• Not recognizing illogical parts of the
dream as a dream
• Attempting to fly, walk through mir-
rors, etc. without success
• Treating dream characters as you
would real people*
* However, some people may have lucid dreams and deliberately choose to treat dream
characters as if they were real. In fact, it can be intriguing to have real conversations with
10 Chapter 4 on page 51
11 Chapter 4.1 on page 51
7
Introduction
dream characters, such as physics or philosophy discussions – you may discover they know
more than you do!
1.4 Possible dangers of lucid dreaming
There is no current evidence of lucid dreaming being abnormal or unhealthy in any way.
However, there may be some more or less minor side effects associated with having lucid
dreams. Please don’t let this scare you away from trying this; rather, remember that
with dreams you are dealing with your own subconscious mind and recklessness is not
recommended.
1.4.1 Addiction
Lucid dreaming can be used for different purposes. Some may want to try it just for fun,
using it as a “safe drug”, or a personal virtual reality machine. Having fun is a fully valid
application of lucid dreaming. However, be careful not to be addicted to this way of escaping
your waking life. If you find that you are spending more time asleep than actually needed,
or that you are thinking more about lucid dreams than your real waking life, you might
want to consider taking a look at your life: if you ‘ re accomplishing the goals you have for
yourself, and/or are content with the state of your life, there ‘ s likely no cause for alarm. If
you see that your life needs work, you might take a break… or, you might use the tools of
lucid dreaming to explore what needs to be done in your life.
1.4.2 Alienation
Most people have never even heard of lucid dreaming, much less ever experienced it. Some
people are also less than open-minded and receptive to new ideas. Don’t be surprised if
someone considers this whole phenomenon “weird” or “crazy” (which it is not). Don’t preach,
either; you don’t have to convince anybody.
Often people who spontaneously lucid dream, especially children, may find it surprising that
not everyone does. They may even start thinking that they are the only people in the world
who have lucid dreams. If they’re worried, the best support is to let them know that they’re
not alone.
1.4.3 Dissociation
Lucid dreaming may weaken the borders between waking and dreaming, the conscious and
subconscious mind, reality and fantasy. This might lead to problems of a dissociative nature.
Probably the most common form of dissociation involves having problems distinguishing
your waking memories from dream memories. Everyone who recalls at least one dream will
have to sort out their dreams from reality in the morning. This can really be a problem for
those who have previously had zero recall and, due to lucid dreaming, have had a major
uptick in recall. Now, suddenly, they have all these excess, illogical memories to sort out.
This is unlikely to be a major problem , but may be a big annoyance. An example is
8
Possible dangers of lucid dreaming
when you have actually misplaced an item, and “find it” in a dream. If you cannot distinguish
dream from reality you will now think you know where that item is, perhaps even placed it
where you felt sure to find it later, but when you awake it will not be there.
However, there are signs that you should watch for which indicate a larger problem may be
developing. Lucid dreaming in itself should not cause these to appear in a waking state:
• Ability to ignore extreme pain or what would normally cause extreme pain
• Absorption in a computer game, television program or movie
• Remembering the past so vividly one seems to be reliving it
• Finding evidence of having done things one can’t remember doing
• Not remembering important events in one’s life
• Being in a familiar place but finding it unfamiliar
• Seeing oneself as if looking at another person
• Other people and objects do not seem real
• Looking at the world through a fog or haze
• Not recognizing friends or family members
• Finding unfamiliar things among one’s belongings
• Finding oneself in a place but unaware of how one got there
• Finding oneself dressed in clothes one doesn’t remember putting on
If this has happened, and there is no other cause (e.g. drugs), take a break from lucid
dreaming for a while. In fact, take a break from anything fictional for a while, at least
until symptoms stop. In addition, you may consider avoiding experimentation with lucid
dreaming if you have some form of schizophrenia (although very few schizophrenic people
admit that they are).
PLEASE NOTE: The following possibilities are controversial and have not been proven.
1.4.4 Controversial: Accidentally encountering “spiritual” entities
This depends on your worldview. If dreams are a creation of your brain and nothing more,
you don’t need to worry about spirits or anything similar. If you want to be on the safe
side, treating objects in your dream decently and politely won’t do you any harm.
The book “The Art of Dreaming” by Carlos Castaneda has a lot to say on this subject. (See
Further Reading 12 )
1.4.5 Controversial: Creating bad habits or becoming a control freak
When lucid dreaming, you have the option to control the dream world in ways that are
impossible in the waking world. You can, for example, make objects appear or disappear, or
make people act according to your will. Some people believe this may lead your subconscious
to desire this kind of control in the waking world, where it’s highly inappropriate. Also, you
might be tempted to apply dream-world solutions to waking-life problems instead of actually
facing them; for example, just willing bad things to go away or escaping or destroying them
12 Chapter 7 on page 65
9
Introduction
by superpowers. Again, this is probably more of a problem if you are not mentally stable at
the outset of your dreaming process.
1.4.6 Controversial: Exhaustion
Some people believe that experiencing many artificially induced lucid dreams often enough
can be very exhausting. The main reason for this phenomenon is the result of the lucid
dreams expanding the length of time between REM states. With fewer REMs per night,
this state in which you experience actual sleep and your body recovers becomes infrequent
enough to become a problem. This is just as exhausting as if you were to wake up every
twenty or thirty minutes and watch TV. The effect is dependent on how often your brain
attempts to lucidly dream per night. If you enter into a routine of attempting to lucidly
dream, you may cause recursive lucid dreams that occur at each state change.
1.4.7 Controversial: Inability to stop
If you have trained your mind to the point where it can step over the boundary without
conscious effort, you might find it difficult to stop. Do not become alarmed if you have
trouble stopping the process of lucid dreaming, it is possible to get out of the habit. As
long as you truly expect to stop having lucid dreams regularly, you will. You just need to
stop any further attempts to lucid dream, and within a few months the lucid dreaming will
go away by itself. Remember; do not be alarmed if, even with your attempts to stop, you
experience further lucid dreams. It might take a while to break the habit. If you have real
concerns, it may be advisable to talk with your doctor or therapist regarding appropriate
treatment, including medication.
1.4.8 Controversial: Undesirable false awakenings
One of the advantages of having lucid dreams is being able to change a dream or wake up
if things are not turning out as planned. But sometimes, while trying to leave a dream,
you ‘ ll get “stuck” in a series of false awakenings. A false awakening is when you seem to
have woken up but are actually still dreaming. For example, you may find yourself waking
up in your room. But once there, new things will start happening—for example, someone
might visit, or you might wander outside because of an odd noise, or there might be objects
all over the place. Then you might realize you ‘ re dreaming, but “wake up” immediately, and
the cycle repeats until you eventually do wake up or else dream about something different.
This happens mostly with nightmares or when your body is very tired, so your attempts to
wake up cause false awakenings. It ‘ s a good idea to get in the habit of doing a reality check
just after waking up so that you’ll realize when this happens and become lucid.
When this happens repeatedly in the same night, it can be very tiring and often frightening.
Not only can the belief of being fully awake in your room while being exposed to unusual
situations be scary, but you also may start fearing you won ‘ t be able to actually wake up.
And, depending on the content of the dream, since all your dreams tend to start in your
room, you may fear what could happen once you actually do wake up.
10
Similar techniques
But this is not a very common situation. Once you are lucid, it is usually easier to wake up
or lose the dream than it is to keep dreaming.
1.5 Similar techniques
I can do astral projection, should I learn how to dream lucidly?
Possibly not. If you often enter a “dream world” after having the experience of leaving your
body, that is basically the same as the method called Wake-Initiation of Lucid Dreams 13 .
Keep in mind that many people believe that “astral projection” or “out-of-body experiences”
are actually lucid dreams. Whether these are real psi phenomena 14 or the creative product of
your dreaming mind, learning to dream lucidly will expand the variety of your experiences.
If this is so similar, why learn lucid dreaming and not astral projection?
Here are some reasons:
• Lucid dreaming is something that everybody can understand. In fact, most people have
already had a lucid dream. No single theory about astral projection is accepted even in
the astral projection community.
• If you are prepared to spend money, there are some gadgets that can help induce lucid
dreams. They usually emit light or sound signals shortly after the REM state is detected.
Hypnosis tapes usually focus more on self-improvement and you cannot decide what to
do with your hypnotic trance.
• If you don’t believe in psi phenomena 15 , you will likely be much more comfortable reading
books about lucid dreaming than those on astral projection. If you have to keep stopping
and thinking “but that ‘ s not possible”, there ‘ s always the danger that your feelings of
skepticism will affect the way you think about lucid dreaming and make it much harder
for you to do.
• You would be sleeping anyway, so it doesn’t take up waking time.
• You’ll be able to use this Wikibook to your advantage!
1.6 References
Lucidforum.net 16 — Lucid Forum, a great community of lucid dreamers. Ready to help you
and share experiences.
Category:Lucid Dreaming 17
13 Chapter 3.2.4 on page 36
14 http://en.wikipedia.org/wiki/Parapsychology
15 http://en.wikipedia.org/wiki/Parapsychology
16 http://lucidforum.net
17 http://en.wikibooks.org/wiki/Category%3ALucid%20Dreaming
11
Introduction
es:Sueño lúcido/Introducción 18 it:Sogno lucido/Introduzione 19 pl:Świadome_-
śnienie/Wstęp 20
18 http://es.wikibooks.org/wiki/Sue%F1o%20l%FAcido%2FIntroducci%F3n
19 http://it.wikibooks.org/wiki/Sogno%20lucido%2FIntroduzione
20 http://pl.wikibooks.org/wiki/%01%5Awiadome_%01%5Bnienie%2FWst%01%19p
12
2 Dream Recall
It is essential to improve your dream recall. There are at least two reasons for this:
1. While it is very rare, it is possible to forget about a lucid dream. It would be
meaningless to invest so much effort into lucid dreaming, only to forget about it upon
waking.
2. Recording your dreams will eventually allow you to start recognizing recurring patterns,
characters, and scenarios. Having these details will be invaluable once you begin
practicing lucid dream induction techniques.
While asleep, we experience a period of REM sleep approximately every 90 minutes. It is
during this time that we typically dream. These periods are initially very brief – only around
10 minutes. But as the night progresses, these periods become increasingly longer – often
stretching to over 45 minutes at a time. Waking up in the midst of dreaming dramatically
increases your ability to remember the details of the dream. Therefore, try setting an alarm
clock to 4 1
2 , 6, or 7
1
2
hours after you normally fall asleep. This should awaken you directly
from a dream.
The most important part of improving your dream recall is keeping a dream journal (or
a dream diary). Virtually any medium will do; an office notebook, artist’s sketchpad, an
online journal, a sheet of paper, or even a Dictaphone — whatever is easiest for you. Here
are some guidelines for keeping your journal:
• Write all your dreams and only your dreams
• Write down everything you can possibly remember about the dream. Phrases, colors,
feelings…everything. Record them as soon as you wake up.
• Sketch pictures into your notebook to help you remember symbols, places, faces, and
other visual dream elements.
• If you wake in the night and have trouble waking up enough to record a dream you can
use the mnemonic technique recommended in Harry Lorayne and Jerry Lucas ‘ s “The
Memory Book” of changing something in your room, for example, knocking something
onto the floor, and associating that with an image from your dream. On waking the
displaced object should trigger your memory of the image and so make it easier for
you to remember the dream.
• Ritualise your diary
• Using a dedicated pen in a special color helps to make keeping your journal more of a
ritual.
• You might want to copy out rough notes into a neater dream diary later on in the day.
This helps ingrain the dream in your mind.
• Recall as much as you can while still lying bed
13
Dream Recall
• Go to bed early to ensure that you wake a while before you start your day. In this
free time, mull over any dreams you had and do a reality check 1 .
• You may want to keep your eyes closed for as long as possible, particularly if you
wake up near the sunrise. Try to use a notebook which holds a pen and scribble down
whatever you can with your eyes still closed.
• Stay in the same position and run your dreams over in your head a few times before
arising from bed. After you have remembered your dream, move to a different position
(with your eyes still closed) that you normally sleep in, then recall your dream. The
position that you are in may help your brain remember what dream you had while
sleeping in that position.
• If you are still unable to remember anything, allow your mind to wander through
events of yesterday or through any issues you have been thinking about. These may
help to trigger details of your dreams..
• If you share a bed with a partner, make a habit of exchanging dreams upon waking
before talking about anything else.
• Be prepared to record dreams throughout the day
• Keep a small dream diary notebook with you all the time. It is quite easy to remember
a dream in the day and then forget it by the time you get home.
• Even if you only get a fleeting feeling of some dream during the day, note down as
much as you can remember about the dream and what triggered the memory.
• Think about your dream or dreams throughout the day, and ask yourself “What did I
dream?” several times. Often, you only get a good answer to this an hour after you
woke up.
• You can try to remember your dream by “back-tracking” — start from the moment when
you wake up, and try to remember what you were doing before that. You may even be
able to reconstruct your dream to the beginning.
• If you find that many of your dreams are about certain items, such as cars and painting,
then, if you cannot remember your dream in the morning, think about whether it contained
your specific dream signs, in this case, cars and painting. You can even make a “dream
lexicon” — a piece of paper with common dream items written on it, so you can read it
every time you wake up.
Also, use the autosuggestion technique 2 to improve your dream recall (see the full description
of the autosuggestion technique in the next chapter).
Once you have a lot of dreams in your diary, you can start looking through it for dream
signs. Some dream signs are commonly experienced by many people. These include things
like flying, being chased, chasing something, or being in an old house. However, a number of
signs will be unique to you. These unique signs may involve meeting with significant people
(from your life), being at your job, or talking with passed away relatives.
Stay alert to any of your dream signs appearing within in real life. And when they happen,
always perform a reality check 3 to determine if you are dreaming.
I sometimes remember more dreams than the time I was asleep could allow.
How is this possible?
1 Chapter 3.1.3 on page 18
2 Chapter 3.2.4 on page 36
3 Chapter 3.1.3 on page 18
14
References
You may have had several dream scenes within a single dream period or some memories
could be from past nights.
It is also possible that dream time doesn ‘ t strictly correspond to real time. Days may pass in a
dream during a single night ‘ s sleep. Dreams which seem to last for hours while you have them
have sometimes been found to actually have a duration of only a few minutes. There have been
accounts of people having lucid dreams lasting years: Robert Monroe reported having a lucid
dream that lasted a hundred years. http://www.web-us.com/lucid/luciddreamingFAQ.
htm#How%20can%20I%20stop%20real%20time%20in%20my%20Lucid%20Dreams?
You might also be having a memory that was not an actual dream, but rather a waking
memory mistakenly related with dream memories instead of being properly related with
waking memories. Thus, these memories might not be dreams from the past, but rather
ongoing subconscious experiences.
In what order should I write my dreams?
It is usually very hard to tell if the dreams you dreamt happened in the order you recalled
them. Generally they are written in the order remembered, though others may prefer to
write them in a completely random order. Find what works for you. If you dream that you
told somebody about a previous dream that happened the same night, then that previous
dream probably came before the other one (though the “previous dream” could have been a
false memory). The important thing is to write the dream down. Later, if you can recall the
order of the dreams, just go back into your diary and rearrange them.
Lightened Dream 4 – a free journal designed for lucid dreamers. Threads about dream recall
at ld4all.com 5
Articles about dream recall at The Lucidity Institute 6 : Importance of Keeping a Dream
Journal July 2001 7 April 2002 8 Latest 9
Articles about dream recall at Dream Views 10 : Dream Recall 11 , Dream Recall tutorial by
“wasup” 12
top 13 Category:Lucid Dreaming 14
es:Sueño lúcido/Recordar sueños 15 it:Sogno lucido/Ricordare i sogni 16 pl:Świadome_-
śnienie/Pamiętanie_snów 17
4 http://www.lucidcode.com/LightenedDream
5 http://ld4all.com
6 http://www.lucidity.com
7 http://www.novadreamer.com/discus/messages/41/1672.html?1019732505
8 http://www.novadreamer.com/discus/messages/41/1693.html?1022967468
9 http://www.novadreamer.com/discus/messages/41/340.html?1059959761
10 http://www.dreamviews.com/
11 http://www.dreamviews.com/dreamrecall.php
12 http://www.dreamviews.com/community/showthread.php?t=6207
13 Chapter 3 on page 17
14 http://en.wikibooks.org/wiki/Category%3ALucid%20Dreaming
15 http://es.wikibooks.org/wiki/Sue%F1o%20l%FAcido%2FRecordar%20sue%F1os
16 http://it.wikibooks.org/wiki/Sogno%20lucido%2FRicordare%20i%20sogni
17 http://pl.wikibooks.org/wiki/%01%5Awiadome_%01%5Bnienie%2FPami%01%19tanie_sn%F3w
15
3 Induction Techniques
This page describes a number of lucid dream induction techniques. It is recommended that
you be able to recall 1 at least one dream per night in order to maximize the effectiveness of
these methods.
3.1 Preliminary Knowledge
Certain elements are common to many of the lucidity-inducing techniques discussed later
in this chapter. To better understand these techniques, these common components will be
discussed first.
3.1.1 Sleep Interruption
An element shared by many of the techniques is sleep interruption. Sleep interruption is the
process of purposefully awakening during your normal sleep period and falling asleep a short
time later (10 − 60 minutes). This can be easily done by using a relatively quiet alarm clock
to bring you to consciousness without fully waking you. If you find yourself resetting the
clock in your sleep, it can be placed on the other side of the room, forcing you to get out of
bed to turn it off. Other biorhythm-based options involve drinking lots of fluid (particularly
water or tea, a known diuretic 2 ) prior to sleep, forcing one to get up to urinate.
Sleep interruption is a natural part of the MILD technique (described below) which trains
you to arise immediately after your dreams end.
3.1.2 Sleep Continuity
If you have trouble initially falling asleep, avoid drinking water for about an hour before
going to bed. Otherwise, you may find yourself running to the bathroom, disrupting any
attempts at lucidity. Also, try to avoid caffeine and sugar before bed. However, depending
on your sensitivity, caffeine may only stimulate your mind as opposed to your body. This
extra grip on consciousness could be helpful in inducing lucid dreams. Exercising during the
day is an excellent way of preparing your body for sleep. However, be sure to not exercise
inside the three hours before bedtime, as your body will be stimulated for a short time
afterwards. The morning or afternoon is the best time for this.
1 Chapter 2 on page 13
2 http://en.wikipedia.org/wiki/Diuretic
17
Induction Techniques
If you still have difficulty getting to sleep, try reading about lucid dreaming just before going
to sleep. Your subconscious will likely absorb this information, increasing your chances of
experiencing a lucid dream. If you do decide to read before going to sleep, keep a lamp next
to your bed as physically getting up to turn off the lights may reawaken your body.
3.1.3 Reality checks
A reality check is a test you can perform to see if you ‘ re dreaming or awake. It might seem
odd to test reality when you are sure that you ‘ re awake, but making a habit out of one or
more of these reality checks will hugely increase your chances of having a lucid dream. If,
say, you hold your nose and try to breathe in through it several times throughout the day
then you ‘ re very likely to dream about doing it. And when you dream about performing a
reality check, then of course the results should come out differently, in this case you ‘ ll find
that you are somehow breathing in through your closed nostrils. You ‘ ll know that you ‘ re
dreaming, and be able to take lucid control!
So here are some reality checks. You should be familiar with the entire list even if you only
use a few.

https://upload.wikimedia.org/wikipedia/commons/e/ef/Lucid_Dreaming.pdf

每天记录梦境，是清明梦初学者的必经之路。控梦能力越强，梦境就越发精彩。

学院将陆续分享清明梦梦控师的梦境记录，期望给大家带来不一样的感觉！

记梦者: 八零

2018.05.06

梦开始，公司组织去泰国旅游，在机场，登机牌找不到了，急死，差点误了班机。一转眼到了泰国，和许多人在一起看藤球比赛，坐在我边上的一个陌生人问我，你什么时候最难受。我说当然是夏天感冒发烧的时候啦。他一脸不屑地说：切！幼稚。我刚想怼他，老婆就拉住我的手，对我说：莫计较，要以德服人。我一想也是，就没和那人啰嗦，继续看比赛。

看完比赛，我和妻子，还有同事们来到一处郊外，左手边是一条大河，右手边是一片农田，天气晴朗，阳光明媚。同事们忽然像犯了花痴一样开始在农田里奔跑，手舞足蹈，很快走远了。我和老婆两个人在河边散步，老婆不知道从哪里变出一个足球，然后一脚踢到河对岸去了。

我们两个又走了几百米，老婆说要回去捡那个足球。我说都走这么远了，别捡了，她不听，非要捡，我就随她去了。然后我看到前面有一个小木屋，就走了过去，这时候跑来一个小伙子，朝我大喊，不得了了！所有人都失踪了！泰国警察正加班加点寻找失踪人员呢！

我一听大急，赶紧掏出手机，也不知道拨了什么号码，就对手机手里喊：“所有单位注意！所有单位注意！目标已经出现！重复，目标已经出现！”说完这句话，我就感觉哪里不对，怎么这么别扭，然后就知梦了。刚想验梦，方才那小伙子就跑到我面前，对我说：“老大，现在怎么办？”

我没理他，一把抓过他的手，把他的手指扳了又扳，扳成了一团麻花，然后又扳自己的手指，也扳成了一团麻花，他似乎对眼前的场景并不惊讶。我笑嘻嘻地对小伙子说：“小兄弟，我带你去个好玩的地方怎么样？”小伙子表情有点不愿意，但好像又很怕我，就点了点头。我仔细看了他的脸，感觉有点儿像好多年前比较红的一个小演员，名字我就不说了。

我拉着他的手，一下子窜到半空中，然后拐了个90度的弯，笔直向前飞。其实我也没有想好要带他去哪里，飞了一会儿，只看到地面有许多大山和弯弯的河流，景色还是很漂亮的。觉得有点无聊，突然想到《带你去旅行》这首歌，心想要不就去东京和巴黎吧，然后我学着奇异博士的样子，用手指在前面虚空中画了一个桌面大的圆圈，画的过程中火花四溅，感觉像是做电焊工，火花都是橙色的。

然后我拉着他穿过圆圈形成的结界，眼前一花穿过隧道，就从半空掉到了地面上。眼前变成了夜晚的场景，我和那小伙子站在一片草坪上，面前是埃菲尔铁塔。铁塔太宏伟，让我有点失神，但我发现铁塔上面有几个人，但太远了看不清。我对小伙子说，你站在这里别走开，我去去就来，小伙子很乖巧的点点头，然后掏出一根棒棒糖来吃。

我居然有抢他棒棒糖吃的冲动，还好忍住了。然后我飞到半空中，接近埃菲尔铁塔，发现铁塔上的人都是家人，老婆，岳父母和女儿全都在。我问老婆，你们在这儿干啥呢？老婆说，本来好好的就要捡到那个足球了，结果一阵怪风，就把我吹到这里。我把他们几个接到了地面，然后对他们说，我带你们去玩吧，结果他们都摇摇头，说要回去睡觉。我说你们现在就在睡觉呀，这是我的梦里，好不容易在梦里碰到，咱们一起愉快的玩耍吧。

他们还是没同意，女儿对我说，爸爸今天我和同学约好了要去天空之城，就不陪你玩啦。然后她一溜烟跑了。老婆和岳父母他们大急，赶紧追女儿去了，一边追还一边大喊：别跑这么快，前面危险！我看着他们一骑绝尘的样子，无奈地叹了口气。

这时候那个小伙子还在吃棒棒糖，我走过去问他：“你叫什么名字？”

他：“我叫10的负31次方。”

我听了哈哈大笑道：“这是什么鬼名字，我说要不我叫你十三吧。”

小伙子点头表示同意。

我又说：“十三呀，我告诉你一个秘密，你到时候也告诉我一个秘密如何？”

十三：“什么秘密这么好玩，快说！”

我：“其实你现在就在我的梦里面。”

十三：“我知道呀，这不算秘密。”

我：“你是怎么知道的？”

十三：“晕，你带我飞来飞去，傻子才不知道。不行，这不算，你要换个秘密。”

我：“好吧，其实我没什么秘密了，要不我继续带你玩，然后你告诉我一个秘密？”

十三：“也行，去哪里玩？”

我：“随便哪里都可以，你说了算。”

十三：“此话当真？”

我：“当然，我骗你作什么？”隐隐感觉有点不妙。

十三：“那好，我要去丰都鬼城。”

我：“呃……那里不好玩，我去过，都是骗人的旅游景点。”

十三：“不行，我就要去！”

我：“好吧，是你说要去的哦，可不要反悔。”

十三：“哼，我10的31次方什么时候反悔过了？”

我满脸黑线，这家伙口味真重。于是我想要不找井盖去吧，就拉着他找井盖，草坪四周有一些灌木，我和他绕到灌木后面，发现乱七八糟全是井盖，好几十个。我刚要找个井盖掉下去，又想起一件事情，就使了个神通，把埃菲尔铁塔缩小到了手机大小，放进了裤兜里。十三问我干嘛把铁塔收了，我说既然来了，总要留个纪念品嘛。

我随便找了一个井盖，让十三先跳，他起初有些不愿意跳，被我一把扔了进去，然后我自己也跳了下去。一阵穿越后，来到了一处古镇，眼前一片模糊，感觉状态不太好。搓了搓手，调节了一下视觉焦距，状态有所恢复。我问十三还有没有棒棒糖，他果断拿出一大把，我随便挑了一颗放在嘴里含着，感觉梦境稳定了许多。

环顾四周，发现左手边是一条小河，河边种着垂柳。右手边是一处大宅院，白墙黑瓦。宅院大门紧闭，有一古装大婶，在大门口摆摊。我和十三走过去，看见摊位上摆了几十尊木雕人物，全是各种佛菩萨和罗汉的塑像。大婶手里捧着一尊胖乎乎的木雕像，我一看原来是弥勒佛。

大婶微笑着对我们说：“两位，买个纪念品呀。”

我一看大婶的脸就乐了，原来是老熟人：“观自在？”

大婶：“原来是你呀，上次的粥钱你还没给呢！”

我：“呃……您还记的啊，现在我也没办法给您，要不我变几两银子出来？”

大婶：“变出来的钱不是钱。”

我掏出埃菲尔铁塔，递给大婶，说：“要不这个送给你怎么样？”

大婶：“算了不为难你，就这个铁塔吧。你看我手里的雕像怎么样？”

我仔细看了看，指了指雕像的头部：“不错，雕工细致，但似乎这里有缺损，是后来拼接的？”

大婶：“没错，头上有一小块不是木头，是舍利骨。”

我：“啊，那太贵重了，不能要。”

大婶意味深长地看了一眼十三，说道：“没事儿，你们两个这是要去哪里？”

我：“请问菩萨，我们要去的地方怎么走？”

大婶：“我不是菩萨，你要去的地方只有你自己知道怎么走。”

我：“何谓幻？”

大婶：“六根不净，皆为幻。”

我：“如何破？”

大婶：“答案在你心里。”

我：“心在哪里？”

大婶：“雁过无痕，叶落无声。”

我：“雁在哪里？”

大婶从怀里掏出一只翠鸟，五彩斑斓，在手心活蹦乱跳，说道：“雁在这里，送给你。”

我双手接过翠鸟，放在肩头，它也不飞走，我又问道：“何谓梦？”

大婶：“人身难得。”

我：“何谓真？”

大婶：“梦醒为真。”

我：“何谓道？”

大婶：“你不能这么问。”

我：“我知道，但还是忍不住。”

大婶：“何谓梦？”

我：“此时此刻。”

大婶：“何谓真？”

我：“此时此刻。”

大婶：“心在哪里？”

我：“心在我这里。”

大婶：“如何破？”

我：“觉而不迷。”

大婶：“何谓幻？”

我：“无常即幻。”

大婶：“我要走了，前面有一个主题公园，你们可以去玩一玩。”，说完她就开始收拾东西。

我和十三向大婶告别，继续往前走，看到一大片园林，有许多游人，都穿着现代衣服，天气很好，阳光明媚。我们两个人走进园林，里面都是些花花草草，还有一个佛堂，感觉应该是地藏王菩萨的道场。我一直在回味刚才的对话，有点心不在焉，状态开始有点不稳，走马观花很快逛完了。

这时候有背景音乐响起，是电视剧《小龙人》的主题曲，十三开始跟着哼唱：“我有许多小秘密，小秘密，就不告诉你，就不告诉你！”，然后朝我一脸坏笑，我刚想和他理论，就醒了过来。

发现自己睡在一间很小的旅馆里，外面吵得不行。我走到房间外面，原来又回到了泰国，同一个旅行团的好多人在和导游争论，说讲好的住五星级酒店，怎么现在住这么差的旅馆。导游领着一帮人闯进我的房间，说哪里差了，你们看要床有床，要门有门的。我满脸黑线，这死导游，怎么一点儿也不注重人家隐私，我换下来的内衣内裤还在床上呢！我把他们都赶出了房间，关上门继续睡觉，居然没发现是假醒。

今天早上醒过来，赶紧问女儿，昨天晚上梦到了啥，她说梦到杜康造酒，仓颉造字，我一脸黑线。然后又问老婆，晚上梦到了啥，她说晚上乱七八糟好多梦，啥也不记得，但后来被压床了，感觉有只鸟在边上飞，不停的扑腾翅膀。我问她是什么鸟，她说看不清，但能感觉到扑腾翅膀的风声。

注：本文转自公众号“梦控师八零”

每天记录梦境，是清明梦初学者的必经之路。控梦能力越强，梦境就越发精彩。

学院将陆续分享清明梦梦控师的梦境记录，期望给大家带来不一样的感觉！

记梦者: 八零

2017.05.08

梦开始，我在一处古镇，建筑样式有点像唐代的风格。我和女儿站在某栋建筑的屋顶上。此时屋顶上整整齐齐摆满了几百个动漫手办。这些手办全部都是《龙珠》系列中的人物，比如什么龟仙人啊，布马之类的。离我最近的一个是天津饭，但是他却穿着雅木茶的服装。我拿起天津饭，捏了捏，感觉像是棉花糖一样，非常软，这时候就知梦了。

我验了一下梦，然后对女儿说，想不想看爸爸变戏法？女儿说好呀好呀，爸爸快变给我看。于是我就把天津饭扔向空中，然后喊了一声：“变！”

天津饭手办在半空中转了几圈，就开始越变越大，然后全身冒出一团烟雾，就变成了一个大活人，掉到了屋顶上，把那些整齐的手办震得东倒西歪。

天津饭看了我一眼，疑惑地说：“界王神？”
我：“没错，是我。”（注：我的网名Supreme Kai，又叫界王神，是《龙珠》中的角色。）
天津饭：“你是要和我过几招吗？”
我：“没有没有，我给女儿变个戏法，不和你打架。”
天津饭转头向天空看了一眼，然后就突然飞到了半空中，回头对我说：“有人要找你麻烦，我帮你挡一下，你和女儿慢慢玩。”
我还没来得及问什么麻烦，天津饭就飞没影了。
我拉着女儿从屋顶飞下来，落到地面上，然后在古镇中瞎逛。放眼四周，感觉这个古镇好奇怪，各种建筑风格都有，比如刚才的建筑是唐代风格，但很快我们就看到一些明清时期的建筑，接着就有一些民国时期的，还有一些西洋风格的建筑，总之就是乱七八糟大杂烩，而且所有的建筑都看上去有些年头了。

古镇里也有一些人，行色匆匆，慌慌张张的样子，穿着也是各色各样，有古装的，也有现代装扮的。

旁白：“别猜了，这里不是人间。”
我：“难道是阴间？”
旁白：“我可没说。”
我：“那是什么地方？”
旁白：“中间。”
我：“你就编吧你！”
旁白：“今天你就陪女儿多逛逛，别瞎折腾了，我还有事，不理你了。”
我：“你还能有什么事？”

旁白君不理我，我就继续拉着女儿的手，我们两个人七拐八弯，来到一处相对空旷的地方，应该是一户人家前面的开方式院子。天气晴朗，阳光明媚，院子里有两桌人，一桌是四个成年人，在打麻将，另外一桌是三个小男孩，正在写作业。男孩们一边写作业，一边还在玩手机，一点儿也不专心。四个成年人只管打麻将，根本不管小孩子们作业写得怎么样。

我忍不住提醒道：“小朋友们，你们写作业就写作业，玩手机就玩手机，一边写作业，一边玩手机，结果肯定是作业也写不好，手机也玩得不痛快啊。”
小男孩A说：“你说的有道理，那我们去摸鱼吧！”

说着他们就扔掉了手机和作业本，然后拉着我来到了一座桥下面。那里有一滩污水，水里有两条鱼，水太浑浊看不清是什么鱼。女儿要用手去摸，我说水太脏了，还是不要摸鱼了，女儿不听，继续去摸。两条鱼很灵活，这时候我仔细一看，发现是两条昂刺鱼。女儿抓住了其中一条，然后这条鱼就开始拼命挣扎。结果污水溅了我一脸。这时候突然时间停止了。

我整个人都被定住了，水珠悬浮在半空中，两条鱼首尾相连，形成一个太极图的样子，我被太极图吸引，有那么一小会儿的时间失神，不过很快恢复了。我心里喊了一声：“破”，然后时间就恢复了正常。

这时候桥上走来两个中年男子，都是正装打扮。一名男子微胖，满脸猥琐，身上的西服感觉都是冒牌低档货。另外一名男子形象很好，气质极佳，一身西服感觉都是高档货色，戴一幅金丝眼镜。两个人似乎在用一种吵架的语气说话，但说的内容貌似也没什么烟火味。

微胖男：“你说我们两个谁的官大？”
眼镜男：“按道理来说是我大，但在这里是你大。”
微胖男：“那是当然，你看我这个县官当得怎么样？”
眼镜男：“不错不错，能把这鸟不拉屎的地方治理成这样，也不容易啊。”
微胖男：“您说我这次有机会调到京城，做个京官吗？”
眼镜男：“京官有什么好，哪有县官舒服，天高皇帝远，还有捞不完的好处。”
微胖男：“有个屁好处，你看我一身冒牌货。”
眼镜男：“衣服都是身外之物，有什么好计较的。”
微胖男：“可人靠衣装，佛靠金装啊。”
眼镜男：“你真以为佛菩萨稀罕那些金子？”

这时候他们两个已经走过了桥，走到我面前，然后异口同声的对我说：“你女儿不见了！”
我回头一看，果然女儿不见了，一想反正在梦中，不见了就不见了吧，我和他们两个招呼：“敢问两位是？”
微胖男：“行不更名，瘦黑黑。”
眼镜男：“坐不改姓，黑瘦瘦。”
我：“呃……两位也不黑啊。”
黑瘦瘦：“这不重要，我带你去个地方。”

也不等我同意，眼镜男拉着我的手就走，速度飞快，在古镇里疾行。瘦黑黑已经不见了，我和黑瘦瘦拐了好几个弯，穿过了好几条弄堂，来到一处空旷的地方。眼前一片古代建筑，感觉像是个道观，香火非常旺，好多人挤在观门前，人山人海的样子。

黑瘦瘦指着前面的一幢建筑对我说：“前面是什么地方？”
我看不清道观的招牌，调节了一下视觉焦距，看到三个篆字，说道：“观音观？”
黑瘦瘦：“不错，就是观音观。”
我：“观音不是菩萨吗？”
黑瘦瘦：“再给你一次机会。”
我：“慈航道人？”
黑瘦瘦：“Bingo！”
我：“好吧，你赢了。我们是要去上香吗？”
黑瘦瘦：“不，这只是第一关。”
我：“什么第一关？还有第二关？打游戏呐？”
黑瘦瘦：“不是打游戏，是吹唢呐。”
我：“唢呐？”

黑瘦瘦也不回答我，直接一掌打在我胸口，我直接向后飞了出去，速度飞快，四周的建筑以极快的速度向后倒退，耳旁风声呼呼乱响。我也不记得撞破了多少建筑物，洞穿了多少墙和门，最后终于稳住身形，又站在一座石桥上。

一队送葬队伍走上了桥，从我身边经过，有一个中年大叔递给我一支唢呐，对我说：“吹！”
我：“我不会吹唢呐啊！”
中年大叔又从我手里抢过唢呐，放在嘴里吹了起来，吹的是《我的老父亲》，吹了几段，又把唢呐递给我，对我说：“简单的，直接吹就可以了。”
我接过唢呐，放在嘴里吹了起来，居然吹出了《百鸟朝凤》，心里还有点得意。
中年大叔又抢过唢呐，说：“好了，不要吹了。”
我：“什么跟什么啊？”
中年大叔：“你看棺材上是什么？”
我瞥了一眼棺材，上面盖着一块白布，上面用小篆体写着几个大字，我说：“太乙救苦天尊？”
中年大叔：“有意思，恭喜你过关了，我闪！”

中年大叔刚说完，就整个人不见了，不但他不见了，整个送葬队伍也不见了。我继续往前走，走到了桥的另一头，那里有一株巨大的柏树，我走到柏树下面，观察四周环境，发现阳光非常强烈，像酷暑的样子，但气温却很舒适。

这时候我发现柏树底下突然出现许多残肢断臂，内脏肚肠之类的东西，看上去很恐怖，吓了我一跳。平复一下心情，仔细一看，又发现这些残肢断臂都是玉石雕刻成的，竟然闪闪发光，晶莹剔透，世界上有肉色的玉石吗？好像有吧。

柏树背后走出来一个男人，瘦高个子，束着发长，就像道士一样的发型，穿着米黄色的古装袍子，看上去很飘逸。男人问我：“这些东西好看吗？”
我：“呃……不净观？”（注意：请千万不要作死百度“不净观”三个字，切记！！！）
男人：“不，这些都是我的行为艺术作品。”
我：“大哥您口味很独特啊。”
男人：“何谓生？”
我：“呃……水中鱼。”
男人：“何谓死？”
我：“无鱼之水。”
男人：“生死有别？”
我：“有，也没有。”
男人：“何解？”
我：“天道循环。”
男人：“好吧，算你过关了，你跟我来。”

男人拉着我的手就走，今天梦里的人怎么都这样，也不等我同意就拉着我东奔西走。男人拉着我走到不远处一座古代宅院，打开院门，把我推了进去，然后就不见了。我走进院子，看到一位老人站在院子里，眼泪马上就下来了，怎么也止不住。

我：“爷爷！！？？”（注：现实中爷爷已经去世三年。）
爷爷：“是我。”
我：“我好想你啊爷爷。”
爷爷：“别哭啊，傻孩子，都这么大年纪了还哭成这样，多丢脸。”
我：“在您眼里我永远是个孩子啊。”
爷爷：“是的是的，你永远是我的乖孙子。”
我：“爷爷您在这边过得还好吗？”
爷爷：“我很好，我给你介绍个人。”

爷爷身边突然出现一个20岁左右的女子，身材极好，但穿着朴素，脸蛋比我见过的任何明星都漂亮，简直就是天仙下凡。我赶紧擦了擦眼泪，但心里还是很难受，像是个受了极大委屈的孩子。女子向我微笑，轻轻点头算是打过招呼。我一脸迷惑的看向爷爷。

爷爷：“这是你小姑。”
我：“小姑？我怎么会有这么年轻的小姑？”
爷爷：“她不年轻了，比你还大几岁。”
我：“那我怎么不知道爸爸有这么个妹妹？”
爷爷：“哎，当年她刚出生，已经有了哭声，就被我闷死在马桶里。”
我：“…………”
爷爷：“是我的错，但她并不怨恨我们。”
我：“好吧。”
爷爷：“她刚出生就去世了，所以不会说话，也没有衣服穿，你现在看到的衣物都是幻化出来的。”
我：“那要我做什么？”
爷爷：“小姑最疼你，帮你挡了许多灾，现在是你的守护神。”
我：“呃……”
爷爷：“你记好，你需要给小姑起个名字。”
我：“名字？您是小姑的父亲，名字不是应该由您来取吗？”
爷爷：“只能是你来取，她是你的守护神，而且必须是阳间人取的名字才行。”
我：“好吧，还有呢？”
爷爷：“还有你要烧点衣物纸钱给你小姑，但不是现在，等你奶奶去世做法事的时候。”
我：“奶奶她？”
爷爷：“不用担心，几年内我还见不着她。”
我：“好的，我都记下了。还有别的吗？”
爷爷：“没有了。”
我：“我能问几个问题吗？”
爷爷：“不能，我知道你要问什么，不要来问我，问你自己的内心。”
我：“为什么梦里不管问谁，都是这样回答。”
爷爷：“因为本就如此。”
我：“我还能再来找您吗？”
爷爷：“能，也不能，三关不是那么好过的。”
我：“也没多难啊。”
爷爷：“那是首单立减折扣，下次就没这么容易了。”
旁白：“送外卖啊这是！”
我：“呃……可我觉得，您告诉我这些，不会违反什么规定吧？”
爷爷：“呵呵，我也是职务之便。”
我：“我还想问，在您的葬礼上，那只蝴蝶是您吗？”
爷爷：“呵呵，你觉得呢？”
我：“我明白了。”

话音刚落，梦境就开始崩溃了，我勉强和爷爷告别，还有小姑又向我点头示意。我朝他们挥挥手，眼前的场景就变得一片黑，感觉像是压床了。过了一会儿又掉进一个隧道，再次出现画面的时候，我又回到了古镇，赶紧扳指验了一下梦，居然没成功，然后试着拉长手指，这次成功了。

这时候我发现自己在一个超级大的古代院子里，好几百个小学生在一起叽叽喳喳，非常吵闹。我看到女儿也在里面，站在一口大缸面前。我走过去，看女儿在干什么，女儿说，爸爸你快看，这里好多宝石。我往大缸里一看，里面有半缸的大米，中间夹杂着大量的宝石，红的绿的非常漂亮。

我随便捡了一颗宝石，蓝色的，晶莹剔透，放在嘴里吃了，巧克力味道，还挺好吃的。女儿看到我吃了宝石非常惊讶。我又抓了几颗问女儿要不要吃，她连忙摆手说不要。这时候表妹走了过来，满身珠光宝气，各种黄金钻石首饰挂满了，还摘下一串项链，问我好不好看。我满脑子都是刚才和爷爷的对话，有点心神不宁，没有再理会表妹和女儿，干脆收了梦境。

今天早上我打电话给父亲，问他是不是有个妹妹出生的时候就被闷死了？父亲问我怎么知道的，我说爷爷托梦给我告诉我的。父亲说的确有这么回事，我把爷爷的话和父亲又复述了一遍，父亲深以为然，说就按爷爷的意思办。

梦境结束

注：本文转自公众号“梦控师八零”

这是一本全面系统介绍和教授清明梦，即控制梦境的书籍。

清明梦，俗称控梦，指的是梦里面知道自己在做梦，并且可以控制自己在梦里的行为，这是一种震撼而奇妙的体验，极富娱乐性、实用性和探索性，同时也是心理学上的一个热点课题，未来的流行方向。目前，清明梦所拥有的巨大魅力正在悄然席卷全球，尤其受到广大年轻人的热捧，已经开始形成一种独特的文化现象。

《梦控师》一书从心理上研究人的潜意识与梦控，不但教授人们在较短时间内学会梦控，还在正确治愈心理疾病、催眠、减缓压力、维持心理健康、开发个人潜能等方面具有突破性探索。

无数发明创造、奇思妙想、艺术珍品都来自于梦中的灵感。纵观那些盖世天才，亚里士多德、达•芬奇、特斯拉、莫扎特、爱因斯坦等人，他们超凡的能力都能在梦境中找到答案。天才是怎么生成的？如何借助梦境打造凡人直通天才之路？本书将为你揭秘。

本书涉及面非常广，内容生动活泼、科学健康，集趣味性、实用性和学术性为一体，一步步给读者展现出一个前所未见、精彩超凡的控梦世界，既是一部揭秘控梦神奇的科普大作，也是清明梦爱好者必备的实用和收藏手册。

本书是作者十年追梦心血，历经四年写成，开历史之先河，集梦学之大成，是目前中国清明梦领域最权威最全面的资料，具有颠覆性的革新力量。在市场中没有同类作品，此书必将成为具有原创思想和传播价值的传世经典。

目录  · · · · · ·

作者：

点击观看，清醒梦与科学的关系

点击观看

一、认知梦境

训练梦境，是有着重要而深刻意义的。
那么，如何训练梦境？“欲要修习训练梦，认知变化与光明，勿如傍生痴昏沉，梦境光明当双运”——依据莲华生大士的教诲，训练梦境需要三个阶段。
首先是认知梦境。在白天之时，我们必须时常修习“醒时幻身法”。无论眼前所见环境场所，日常居舍，还是平时行住坐卧，待人处事，都要观知“这些都是梦境”，而且，在夜晚也要同样提醒自己——此是训练梦境修法不可或缺的首要条件。

接着，我们转入正式训练梦境阶段。在夜晚睡觉时，要头朝北方，身体姿态当依狮子卧式：即身体右卧，右手侧放头下，左手平伸身上（有些特殊情况，例如，经常容易进入睡眠状态的嗜睡者，可采用坐睡方式）。然后，自观头顶前方，根本上师金刚跏趺坐，将自己头部观放于上师腿上。喉间观想显而无自性的莲花生大师，并且猛励祈祷莲师加持能够认知梦境。之后，意念不断反复提醒自己“要认知梦境”……依照这种步骤，渐渐进入睡眠状态。如此行之，我们是有可能认知梦境的。

在认知梦境过程时，首先是梦境会增多，然后梦境愈加清晰，最后成功认知梦境。假如未能认知梦境，在白天就应该有意识地强烈观知“一切皆是梦”。并且，依据窍诀中所提到的不同技巧，轮换使用，在一个月到三个月之内，应该能够认知梦境。

有关认知梦境，一般有两种情况：一种是认知粗猛之梦，一种是认知平和之梦。所谓认知粗猛，就是梦境中出现恐怖景象时，而能立刻认知。例如，在梦中自己被大水冲走，或从悬崖峭壁摔下……依靠这些极具刺激性的显现，是比较容易认知梦境的。所谓认知平和，就是梦境中没有出现特殊景象，而是一些平和场面，自然而然认知梦境。我们要知道，认知后者梦境比认知前者梦境要困难得多。一旦能够认知后者梦境，那就说明认知梦境的能力比较稳固了。

如果掌握相关窍诀，能够成功七次认知梦境（可能要连续不断地认知），那就可以认知中阴境界。

然而，有时也会偶尔认知梦境，出现这类情况若以为自己已经达到很高修行层次的话，那就有些自以为是了。在工竹仁波且传记中曾记载说：“我（工竹仁波且本人）在小时候，家乡有位喇嘛名叫冈·尼玛沃兹，人们都说他能够认知梦境，曾哄动一时。我想，我也应该可以。在一天晚上临睡时，我全神贯注一心想认知梦境。果然，在梦境里我能够清楚认知。后来，又有几次同样能予认知……这些都是偶然情况，未予充分应用，也就谈不上什么实质意义。”

有关认知梦境的问题，当今在西方社会已广泛引起各层人士的关注，有许多学者科学家正在深入探讨研究。他们也曾经采用了这些类似的认知梦境的方法。例如，在《雷音》杂志刊载的“说梦”一文中写道：“要想认知梦，必须训练自己是在作梦，方法有好几种，如白天醒时随时提醒自己：‘这是梦’，夜间也会习惯提醒自己。另一方法是清晨静坐二十分钟后再小睡，这时，最容易知道自己在作梦。史丹福的Laberge博士建议的方法非常有效：睡前开始数数，每数一下，默念‘我在作梦’，一直数到睡着为止。”

二、改变梦境

在认知梦境获得稳固之后，就可继续下一阶段的训练——改变梦境。

在梦中，已能觉知自己正在做梦，此时，马上提醒自己：“我现在已经具备改变梦境的能力。”然后，自己可以变化成天人或者佛菩萨……这样，逐步训练自己达到随意变化的水平。

为了提高改变梦境的能力，我们可以应用“交替变化法”。例如：将自己先变化成文殊菩萨的形象，随之又由文殊菩萨变成观音菩萨的形象，再由观音菩萨变回文殊菩萨。另外，从起初的自观一尊文殊菩萨到变化成无数尊文殊菩萨，再从无数尊文殊菩萨合为自身一尊文殊菩萨，也就是由一变多，由多变一。

依照这种修法，经过反复习用，修到一定层次，就可以去改变其它事物。例如：把火变成水，把水变成火；将虚空变成大地，将大地变成虚空……

在梦境之中，如果出现象征妖魔鬼怪的东西，比如：人形物和狗等（这种东西一出现，往往自己心感不安），自己就应当立即变成愤怒本尊，以凶猛之势调服它们……此类变化是无穷无尽的，我们可以在无限自由的领域中，随心所欲地去改变。

此外，还有一个改变梦境的修法，那就是冒险习练法。在已然觉知是梦境以后，自己有意到江河险滩边。先提醒自己：“现在我是梦境意形身，根本不会被河水冲走的。”随之猛然跳入河中……结果，不仅未被河水冲走，反而有可能产生乐空无别的觉受。同样，不论是熊熊烈火之中，还是悬崖深渊，只要是有危险恐惧的地方，都可以进行冒险练习。最终，能将一切恐惧现象完全转变成禅定。

我们要想扩大梦境训练范围，在梦中就可以到神山圣地和佛国刹土去观光朝拜。方法是在白天时，自己经常提醒自己这是梦。在临睡前将自己要去的地方或刹土观想在喉间，聚精会神地渐渐进入梦乡。在梦境中认知梦以后，提示自己：“光是认知梦是远远不够的，意形身应当离开血肉之身，到神山圣地或佛国刹土去。”自己专心一想，就很容易到达目的地。在观览朝拜之后，自己思量一下：“现在我应该回到家中神识入窍。”就这样，自己返回住处……

初次前往佛国刹土等地方，在开始时，景象有可能模糊，不过，随着训练的深入，会逐渐地显像清晰的。在习练这些修法时，一定要注意：身体不要歪拐、弯曲和蜷缩，否则，会影响风脉正常畅通，对训练梦境不利。我们不仅需要有正确的睡卧姿势，而且，呼吸要缓慢、神志要清醒……

对于梦游佛刹，难免有人会提出这样的疑问：“在梦中所去的刹土，象极乐世界或铜色吉祥山等是否是真实的？”

就此问题，我觉得，若没有有关变化梦境与光明梦境的殊胜窍诀，这样的人在梦中所去的地方，不一定是真实的佛刹。因为，根据密法理论所说：风涌而动，意识随之进入身体脉络之中，则产生梦境。其中，风入明净脉中，就会出现“前往佛国刹土”的感觉。宗喀巴大师针对这类情况曾指出：“利用风的力量和‘想去刹土’的意识力量，所能见到的清净刹土，只不过是真实刹土的影像而已。‘看到真实刹土’的说法难以成立。”

然而，那些能够充分运用变化梦境与光明梦境的高层次修行者，他们的意形身极有可能离开血肉之躯，到达真实的佛国刹土。工竹仁波且谈到：“梦境意形身离开和未离开身体有此两种。”他所说的“离开”是就真实抵达佛国刹土这种情况而言的。因此，曾有修行梦境修法获得成就的人们，相互约定同一时间去同一刹土，后来发现，他们所见情景一模一样。

三、光明梦境

第三阶段的梦境训练是光明梦境，这是梦境修法中最为殊胜的，也是最高的层次。
具体修法是：睡姿依狮子卧式，全身放松，呼吸平缓……“须根将象捆金桩，长柄宝石之鎯头，用作唤醒无明眠”……遵照此等甚深窍诀，意识专注心间，融入明空无别的境界入睡。进入这一境界的程序是，首先在似睡非睡假寐之际，保有虚空般的体受；其次，从地融入水至识融入光明为止，也同样保持此一境界……这样，完全进入“沉睡”状态，但没有一丝梦迹，处在彻底的光明境界。
这个修法成功的标志是，从表面观察，面部表情警醒清明，没有昏睡鼾声……修行此法若能成就，则在中阴阶段基光明出现之际，能立刻予以识别……
光明梦境修法的意义与作用，不仅仅是在中阴之时认知基光明，而且，还能促进即身成就。拉瓦巴大师曾安住光明梦境中长达十二年之久，从而获得了殊胜成就。
一般来讲，梦境光明分为证悟光明和觉受光明两种。上面我们所阐述的光明梦境属于证悟光明。修习此法之人，从外表看去，显现上虽然是睡眠状态，但其实质却是如虚空一般的明空无别境界。除了存在形式上的“苏醒”之外，完全都安住于光明境界。所以，它在梦境光明中是独占鳌头的。
如果证悟光明没能获得成功，那就有必要去修习觉受光明。
自己观想心间有尊通体光明亮晶的莲华生大师，籍此为所缘境（在其它修法引导中，是以一团光蕴为所缘境，此法根据《六中阴引导文》而出）。在识融入光明境界之前，要一直保有明莹状态。在深睡时，会刹那间出现无分别朗如虚空之态。然后，心间安住之莲师逐渐明现，由此境界将梦境取而代之。依次而现，自己身体如在白昼，清楚朗见……渐渐地，就连自己的寝室居所，周围环境，皆能清晰起来……
随着梦境练习的深入，我们就能发现觉受光明的特点：虽然外现是睡眠状态，但一切所见都十分清楚。看上去虽然如同白昼而感到未曾入睡，但仍有“苏醒”现象存在。
我以为，在历代众多上师传记中记载的有关在光明梦境中周游各个地方或佛国刹土，大概都是在觉受光明中前去的。
觉受光明的特征还有，它往往随带乐、明和无念等许多觉受。因此，有时会显现如同神通般等特殊的明受。有关这个问题，在乔美仁波且传记中指出：“我于似醒似梦觉受之间，仿佛得到了神通一般。有一次在梦中我感觉到，那位贝热地方名叫顿约的王爷，正和几个骑兵仓惶逃跑。而他们后面驱赶牦牛群的几人向王爷呼喊着：‘王爷，您不要跑！先给我们吩咐一下，这些牦牛怎么办？……’王爷一边策马飞驰，一边扭过头叫嚷着说：‘我没有什么吩咐的……’就转过头，狂奔而去……这一情景，是我在二十七岁时在梦境中的感觉。没想到不久蒙古兵来了，果真发生了这样的事情……还有一次，我为一位病人念经，有一天黎明，我坐着睡着了。在眼前好象天亮了，一片通明。忽然间，浮现出一个家庭景象，那家有个人死了，尸体用灰色布缠绕着，蹲放在地上——在出现这个情景的同时，我认知了光明梦境。睡醒之后，我琢磨那个病人肯定寿终正寝了。果然不出所料，第二天，我听说那个病人在当天上半夜就死了……如果出现这样的明受，可千万不要以为有什么神通。这类明受进一步增上的话，那就有可能出现有漏神通（世间神通）。有时，施主等人不管在远方还是近处，我梦中感觉到他们所思所想都能从他们口中讲出来……诸如此类的明受，有时能显现，但并非经常出现。初学者在出现这类相似的明受之后，若自以为是有神通而自高自大的话，那就往往会变成修行的障碍了！”乐、明和无念三者，无论出现何种觉受，都不要过于执着，这一点极其重要。正如《六中阴引导文》中所说那样：“觉受光明必赖证悟光明引导。”

           摘录自五明佛学院丹增嘉措活佛《探索梦的奥秘》