Defined:
The MILD technique is one of the most discussed and scientifically studied lucid dream induction techniques available. But what is it? And why does it seem like every lucid dream induction technique has some ‘ILD’ acronym?
Well we can thank Dr. Stephen LaBerge for both of these things. Perhaps the most influential lucid dream researcher in the West, LaBerge can be credited with much of what we know about lucid dreams to this day, included the famous MILD technique. While researching for his Ph.D at Stanford, LaBerge developed his Mnemonic Induction of Lucid Dreams (MILD) technique to learn to induce a lucid dream nearly at will. He later described this technique in his lucid dreaming guidebook (my personal lucid dreaming bible) ‘Exploring the World of Lucid Dreaming‘. Countless ‘ILD’ named lucid dream techniques continued the trend that the great Doctor LaBerge started.
How Does It Work:
The MILD techniques utilizes prospective memory to REMEMBER to realize you are dreaming. Prospective memory is the ability to remember things that will occur in the future. Example: You are headed to the grocery store and need to remember to buy milk. When you walk past the milk at the grocery store, you remember “ah ha! I need to buy milk”. You successfully used your prospective memory. The MILD technique will use this method to remember to realize the next time you are dreaming.
Performing the MILD Technique
Step One: Wake Up after 4.5 to 6 hours
When going to bed, set an alarm to wake you between 4.5 to 6 hours of sleep. This will put you right in the middle of prime REM sleep (dream sleep). The closer you can time your lucid dream attempt to a REM period, the higher your chances of success.
Variables: Experiment with what time you attempt a MILD. This will take some trial and error to get to know your unique sleep cycle but the 4.5 to 6 hours is a great starting point.
Step Two: Stay awake for 5 to 30 minutes
Get up out of your bed and introduce some mental clarity before attempting a MILD. If you are too sleepy, you won’t be able to focus on your MILD attempt and you will fall asleep before you are able to set your prospective memory. Spend this time reading some lucid dream materials, re-reading your dream journal, planning out your next lucid dream, or anything to get lucid dreams on your brain. You want lucidity to be on your mind as you fall into your next dream
Variables: Experiment with how long you stay awake. For light sleepers, opt for a short period of wakefulness as you don’t want to affect your ability to fall back asleep later. You want enough mental alertness to focus on your MILD technique but not so much alertness that you will induce insomnia!
Step 3: Return to bed and get comfortable
Lay in a comfortable position and take some deep, mindful breaths. Allow your mind to calm itself and release any tension you may feel in your body.
Step 4: Set your prospective memory
In your mind, set your intention to realize you are dreaming the NEXT TIME that you are dreaming. Mentally repeat “The next time that I am dreaming, I WILL remember that I am dreaming”. Really feel that you mean it. Activate your prospective memory to realize that the very next dream is indeed a dream. Repeat this phrase in your mind until you feel that your intention is set.
Variables: Experiment with the amount of time you spend on this step. I would say a solid minute or two is a good starting point.
Step 5: Remember your most recent dream
Bring to mind the most recent dream that you can remember. Replay this dream in your mind from your point of view, but this time, add a scene where you realize that you are dreaming. Maybe you notice something odd in the dream, like one of your dream signs, something out of place that reminds you that you are dreaming. Visualize yourself realizing you are dreaming and saying “I am dreaming!”. Use as many vivid sensations as possible. Really feel the awe and excitement to be lucid in a dream. Now visualize what you will do in your next lucid dream. Keep this sequence short and repeat a few times.
Variables: Experiment with the time spent on this step. Again, a solid minute or two is a good starting point.
Step 6: Repeat until you fall asleep
Ideally you will fall asleep with the MILD technique as the last thing on your mind. But if performing the MILD technique keeps you awake, just repeat the entire sequence long enough until you feel a strong intention has been set, then allow yourself to fall asleep normally.
Wrapping Up:
The MILD technique is a powerful and well-documented lucid dreaming induction technique. Given enough practice, many dreamers are able to induce lucid dreams at will with this technique alone. It is a valuable tool in any dreamer’s toolkit.
Lucid Dreaming is a Learnable Skill
Does this sound amazing to you? The good news is, you too can learn to lucid dream! Lucid dreaming is a learnable skill that is accessible to everybody…and it is relatively easy. Enroll in our Lucid Dreaming Mastery Course to learn more amazing techniques like this and build a lucid dreaming practice that leads to mastery!
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