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7个帮助做清醒梦的步骤

7 Tips to Help You Lucid Dream

你是否曾想过要逃到梦的世界里
Have you ever wanted to escape into the world of the dream?
我们所有人都能做梦
All of us are capable of dreaming,
但有时 感觉梦在控制着我们
but sometimes, it feels like our dreams are controlling us.
对于不熟悉这个术语的你来说
For those of you who aren’t familiar with the term,
清醒梦是指一个人
lucid dreaming is when an individual,
在睡觉时完全意识到自己在做梦
is fully aware that they’re dreaming while they’re asleep.
因此
Consequently,
当你知道你身处梦境中时 你就能
this allows you to have a certain degree of control over
在一定程度上控制梦中发生的事情
what happens in your dream when you know you’re in one.
当你再次做噩梦
Lucid dreaming can especially come in handy
想和去世的爱人说话
when you have reoccurring nightmares,
或者想创造性地解决问题时
have a desire to speak to a loved one who’s passed away
做清醒梦尤其有用
or when you want to problem-solve creatively.
听起来很酷 是吧?
Sounds cool, right?
这里有7个步骤可以帮助你做清醒梦
Here are 7 steps that can help you lucid dream.
1.写一本梦境记录
Keep a dream journal.
即使你没有完全记住你梦境的所有细节
Even if you don’t fully remember all the details of your dreams,
养成写下你能记起的东西的习惯是有好处的
it’s good to get in the habit of writing what you can recall.
你可以从记下一些
You can start off by jotting down
对你来说最突出的感官信息片段开始
fragments of sensory information that stood out to you,
谁在你的梦里 他们穿的是什么
who was in your dream, what were they wearing,
是否有你记得的特殊的感觉或香味
were there particular sense or fragrances that you remember?
环境是什么样的
What was the environment like?
你听到什么音乐了吗
Did you hear any music?
你有什么感觉
What emotions did you feel?
一个可能有助于你适应的观点
One perspective that may be helpful to adapt is to
是把你的梦境当作
consider your dreams as a memory
你正在回归的记忆
that you’re stepping back into.
当你养成了把
When you get in the habit of
你记得的东西写下来的习惯
writing down what you remember,
你就可以开始寻找梦的迹象或模式
you can start to look for dream signs or patterns,
这可以作为一个分析你想法的工具
which can be a tool to analyze your thoughts.
自我暗示
Auto-suggestion.
自我暗示是指做梦者暗示自己
Auto-suggestion is when the dreamer suggests to themselves that
在入睡前会做一个清醒梦
they will have a lucid dream right before they fall asleep.
这是一个自我应验的预言
This serves as a self-fulfilling prophecy.
你越希望自己参与清醒梦
The more you expect yourself to participate in lucid dreaming,
这种可能性就越大
the stronger the likelihood is.
在自我暗示过程中
During Auto-suggestion,
做梦者会暗示自己在放松的时候
the dreamer suggests that they will lucid a dream
做清醒梦
while they are relaxing
并在入睡前保持头脑清醒
and work on clearing their mind before they fall asleep.
毕竟 你所想的就是你自己
You are what you think after all.
3 清醒梦的记忆诱导
Mnemonic induction of lucid dreams (MILD).
清醒梦的记忆诱导
Mnemonic induction of lucid dreams
是在做梦者入睡之前完成的
is done right before the dreamer falls asleep.
睡眠者排练梦境
The sleeper rehearses the dream
想象梦中会出现什么
and imagines what they will be in it.
然后你可以这样说
Then you can say phrases such as,
下次我做梦的时候
”The next time that I dream,
我要记住我在做梦
I want to remember that I’m dreaming”.
这与自我应验预言
It’s similar to auto-suggestion
方面的自我暗示类似
with the aspect of self-fulfilling prophecy,
但也包括他们在入睡前
but includes a mantra that they repeat
重复的咒语
right before they fall asleep.
阿德莱德大学的一项研究显示
According to a study of the University of Adelaide,
研究人员发现
researchers found that participants
使用清醒梦记忆诱导技巧
who used the MILD technique
并在入睡前五分钟念咒语的参与者
and said their mantra five minutes prior to falling asleep
清醒度最高
had the best rates of lucidity.
使用这种方法入睡时间较长的参与者
Participants who took longer to fall asleep
做清醒梦的可能性较低
were less likely to lucid dream using this method.
4 清醒再入睡
Wake-up-back-to-bed (WBTB).
梦醒后再上床指的是做梦者在
Wake up back to bed involves the dreamer waking up
通常起床时间前的半夜醒来
in the middle of the night before their usual wake-up time
让他们在半个小时
and having them stay awake between a half hour
到两个小时内保持清醒
to two hours before returning to sleep.
这种技巧可以提高你的警觉性
This technique increases your alertness
由于你的自然睡眠模式
and due to your natural sleep pattern,
你会比平时更快地进入异相睡眠
you will enter an REM cycle faster than you typically would.
这反过来会帮助你做清醒梦
This in turn will help you lucid dream
因为清醒梦在异相睡眠中发生的最多
because lucid dreams occur the most during REM sleep.
从睡眠研究中
From the sleep study,
研究人员得出结论
researchers have concluded that
结合清醒再入睡和清醒梦的记忆诱导两种技术
combining the techniques of both WBTB and MILD
在一周内产生清醒梦
is most effective at generating lucid dreaming
最有效
in a one-week period.
但是 我们不确定
But, we’re not sure
你是否愿意牺牲睡眠来试验这个
if you want to sacrifice your sleep to test this out.
5 现实检查
Reality Check!
当做梦者进行现实检查时
When the dreamer does a reality check,
他们会问自己是否
they ask themselves whether they’re dreaming
在清醒的时候做梦
while they are awake and look for signs
并在他们眼前的
in their immediate environment
环境中寻找他们实际上是清醒的迹象
that indicate they are in fact awake.
例如 你可以跳到空中或查看时钟
For instance, you can jump up in the air or check the clock.
在现实生活中 你跳起来后
In real life, when you jump up,
会立即落地
you will immediately come back down.
但在梦里 你可以停在空中或者飘在空中
But in dreams, you may stay in the air or float.
当你查看时钟时
And when you check the clock,
时间在现实生活中几乎不会移动
the time will barely move in real life,
但当你在梦里查看时钟时
but in dreams when you check it,
每次的时间可能会大不相同
the time may be drastically different each time.
使用现实检查的目的
The intention of using reality checks
是帮助你更容易地从梦境中识别现实
is to help you recognize reality from dreaming more easily.
但睡眠研究的研究人员发现
But researchers from the sleep study discovered that
单独使用此方法时效果最差
it’s least effective when used alone.
为确保更有可能做清醒梦
To ensure a stronger likelihood of lucid dreaming,
我们建议将它与其他技巧结合使用
we recommend combining it with other techniques.
6 意图
Intention.
意向包括做梦者想象
Intention involves the dreamer imagining that
他们处于类似梦境的情境中 并在入睡前
they’re in a dreamlike situation and recognizing the dream
意识到这是梦境
right before they fall asleep.
这种技巧对那些
This technique can be helpful
经常做噩梦的人很有帮助
for those who experience reoccurring nightmares.
当你使用这个方法
When you use this method,
它可以帮助你转换到一个更有利的梦
it can help you switch over to a more favorable dream.
通过使用可视化技术设置
By setting up what you wish to dream up
你想梦到的东西
with visualization techniques,
当你睡着时 你更有可能
you’re more likely to experience that dream
体验到那个梦
when you do fall asleep.
7 外部刺激
External Stimulation.
在异相睡眠中 使用外部刺激
External stimulation used during REM sleep
可以影响人参与清醒梦
can influence one to participate in lucid dreaming.
这是因为做梦者可以依靠外部暗示
This is because the dreamer can rely on the external cue
来提醒他们正在睡觉和做梦
to remind them that they are asleep and dreaming.
人们经常使用的最受欢迎的外部暗示是睡眠眼罩
The most popular external cue people often use is a sleep mask.
这是因为它直接接触皮肤
This is because it’s directly in contact with ones skin
提醒做梦者他们睡着了
to remind the dreamer that they are asleep.
通过投资一个好的睡眠眼罩
By investing in a good sleep mask,
你可以提高做清醒梦的可能性
you can increase your likelihood of lucid dreaming.
你曾控制你的梦过吗
Have you ever been able to control your dreams?
你是用过这些步骤中的任何一个来做清醒梦吗
Did you use any of these steps to make it happen?
在下方评论区留言
Let us know in the comments below.
一如既往 感谢你一直以来的支持
And as always, thank you for your continued support.

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视频概述

本视频介绍了做清醒梦的好处,并提供了7个做清醒梦的步骤

听录译者

收集自网络

翻译译者

咬人的小脑斧

审核员

审核员#LY

视频来源

https://www.youtube.com/watch?v=v_xu-igmm6w

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