Visualization is defined as “the formation of a mental image of something” Oxford dictionary.
Bring to mind your favorite dessert. Let’s say, a warm apple pie. I bet you could see that very clearly in your mind and I would go even farther to bet your mouth watered a little bit. Congratulations, you just visualized! But visualization goes deeper than just seeing mental images.
Visualization, like autosuggestion, is a powerful mind programming tool with scientific evidence to back it up. In one study, muscle growth was measured in participants who only visualized lifting weights. Visualization has also been shown to improve immune system functioning, relax the body and improve athletic performance, improve memory and academic performance and more.
So let’s use the amazing power of visualization to induce a lucid dream!
How to Perform VILD
Let’s go over how to use the VILD technique, step-by-step!
Step 1 – Wake up after 4.5 – 6 hours
Set an alarm to wake you during the second half of your night. Your REM sleep (dream sleep) increases in length and frequency as the night progresses and lucid dream techniques are FAR more effective when performed in the vicinity of a REM period. The goal is to wake up in the middle, or right before a REM period. This way, when you return to sleep you will slip quickly into a dream.
Variables: experiment with when you set your alarm to find the best time for you. It will take some trial and error. Over time, you will begin to get an idea of what your sleep cycle looks like and when your REM periods are likely to occur
Step 2 – Stay awake for 5 to 15 minutes
Get up out of your bed for 5 to 15 minutes to introduce some wakefulness into your sleepy brain. This is also known as a Wake Back to Bed (WBTB) in the lucid dreaming world. The goal is to be alert enough to focus on your lucid dream induction technique and perform it competently. Use this time to decide what you want to accomplish in your next lucid dream. Create a short ‘ideal dream scene’ in your mind, a scenario that you want to experience in your next lucid dream. This will come into play later. Avoid any activities that will keep you from falling asleep. Return to bed.
Variables: experiment with how long you stay awake. If you are a light sleeper like me, be careful not to stay awake for too long or you won’t be able to fall back asleep. For some, it may take a little longer to introduce the required wakefulness.
Step 3 – Relax
Lie down in a comfortable position, a position that you usually fall asleep in. Take a few deep, mindful breaths and begin to relax your mind and body. Scan your body for any points of tension and release this tension. Continue to breathe normally and allow your thoughts to settle.
Step 4 – Visualize your ideal dream scene
Bring to mind the dream scenario that you want to experience in your next lucid dream. Now, visualize yourself in this scene, from your point of view. See yourself suddenly realizing that you are dreaming. Feel the awe and wonder of this realization as you look around your dream world. Incorporate as many senses as you can to make this scene as vivid as possible. Now, visualize yourself performing whatever your intended lucid dream goal is. Try to make this scene as vivid as possible.
Example: I am walking through the halls of my elementary school when suddenly, I realize I am dreaming! It’s so incredible knowing that everything I see is happening inside of a dream world. I walk outside. Everything is so vivid. I can feel the gentle breeze brush against my skin, I can hear the birds tweeting in the distance. The colors of the grass and foliage are a beautiful deep green. Now, I wish to fly! I feel myself levitating above the ground and slowly float into the air. I outstretch my hands like Superman and feel myself picking up speed! I feel the wind rushing past my body. It’s so exhilarating!
Step 5- Repeat until you fall asleep
Repeat this scene in your head until you fall asleep. Keep the scene relatively short, about 15-30 seconds is a good place to start. Ideally, this scene will be the last thing on your mind as you slip into a dream. If repeating this scene keeps you awake, repeat the scene until you feel your intention is set, then allow yourself to fall asleep naturally.
Variables: experiment with the length of your dream scene and the length of the repetition phase.
Don’t worry if you have trouble visualizing at the start. With more practice, your skills will increase and visualizing a dream scene will get easier and easier.
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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