#mild technique

Stephen Laberge & Howard Rheingold

MILD is based on nothing more complex or esoteric than our ability to remember that there are actions we wish to perform in the future. Aside from writing ourselves memos (a device of little use here, for obvious reasons!) we do this by forming a mental connection between what we want to do and the future circumstances in which we intend to do it. Making this connection is greatly facilitated by the mnemonic device—the memory aid—of visualizing yourself doing what it is you intend to remember. It is also helpful to verbalize the intention: "When such-and-such happens, I want to remember to do so-and-so." For example: "When I pass the bank, I want to remember to draw out some cash." The verbalization that I use to organize my intended effort is: "Next time I'm dreaming, I want to remember to recognize I'm dreaming." The "when" and "what" of the intended action must be clearly specified. I generate this intention either immediately after awakening from an earlier REM period, or following a period of full wakefulness, as detailed below. An important point is that in order to produce the desired effect, it is necessary to do more than just mindlessly recite the phrase. You must really intend to have a lucid dream. Here is the recommended procedure spelled out step by step: 1. During the early morning, when you awaken spontaneously from a dream, go over the dream several times until you have memorized it. 2. Then, while lying in bed and returning to sleep, say to yourself, "Next time I'm dreaming, I want to remember to recognize I'm dreaming." 3. Visualize yourself as being back in the dream just rehearsed; only this time, see yourself realizing that you are, in fact, dreaming. 4. Repeat steps two and three until you feel your intention is clearly fixed or you fall asleep. If all goes well, in a short time you will find yourself lucid in another dream (which need not closely resemble the one you have rehearsed). The mental set involved in this procedure is much like the one you adopt when you decide to awaken at a certain hour, and go to sleep after setting your mental alarm clock. The ability to awaken in your dreams may be regarded as a sort of refinement of the ability to awaken from your dreams.