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盗梦空间的训练方法:清醒梦

The Science of Lucid Dreaming

梦境提供了我们一个逃避现实的思想世界,
Dreams provide a world in which we escape from reality into the mind
我们似乎无法控制梦境。
and seemingly have little control over what happens
但是要是你知道你在做梦,然后控制梦呢?
But what if you could know you were dreaming, and subsequently control the dream?
清醒梦是完全有可能的,
It turns out lucid dreaming is entirely possible
经过一些努力和练习,你也能做到。
and with a little effort and practise, even you can do it
一些人可能会说,我根本不做梦,
Now, some of you might be saying, I don’t even dream,
但事实是每个人每晚会做3-7个梦。
but the truth is everybody has about 3-7 dreams a night
问题是我们很快就忘记它们。
the problem is we quickly forget them
清醒梦的第一步是坚持记录一本做梦日记,
The first strategy towards lucid dreaming is keeping a dream journal
坚持记录提高回忆梦的能力,帮助你保持清醒。
Keeping the journal improves your ability to recall dreams, and helps facilitate lucidity
所以,每当你醒来,写下你所记得的,
So every time you wake up, write down what you can remember,
即使什么都不记得,只是为了养成这个习惯。
even if it’s nothing, just to form the habit
下一步是进行现实测试。
The next step is performing reality checks
在梦里,一些简单的事情像读句子,
In a dream, something as simple as reading a sentence,
数手指,看时间,
counting your fingers, or checking the time
也经常会出错。
can often go astray
现在就试试吧:看看时间,再看看别处,最后再看回时间。
Try it right now: look at the time, look away, and then look back
假设你现在没有做梦,
Assuming you aren’t currently dreaming,
时间可能会不变。
the time probably stayed the same
但是在梦里,你看到的时间和单词
however, in a dream, the time or the words you were reading
经常会完全改变。
will often completely change
关键是要在你清醒时,多做这些现实测试。
The key is to do these reality checks often when you’re awake
它们会变成习惯,
This way they become second nature
当你在梦里,你也会做同样的测试,
and when you’re dreaming you’re likely to perform the same test
从而意识到有些不对劲了。
and realise that something’s wrong
这种方法就是大家所知的清醒梦记忆推导法(MILD)。
After this comes a technique known as Mnemonically Induced Lucid Dreams (MILD)
当你在睡梦状态,回想最近的一个梦,
As you’re falling asleep, begin to think of a recent dream,
并想象自己在变清醒,
and imagine yourself becoming lucid
这个方法是为了强化目的的意识,让你意识到你在自己的梦里做梦。
The idea is to reinforce the intention to realise you’re dreaming in your dream
不断重复这句话,我今晚会做个清醒梦,
Keep repeating the phrase "I will have a lucid dream tonight"
成功率会提升,如果你在半夜醒来,
The highest rates of success tend to come if you wake up in the middle of the night
起床30分钟,然后记住这些意识,再回去睡觉。
get up for 30 minutes, and then go back to sleep with these intentions in mind
最后,一旦你成功使用清醒梦记忆推导法,
Finally, once you’ve had success with MILD,
一个被称为清醒入梦(WILD)的方法还可以去尝试。
an advanced technique known as Wake Induced Lucid Dreams (WILD) may be attempted
这背后的想法是当你身体沉睡,仍保持意识清醒。
The idea behind this is to keep your mind aware while your body falls asleep
风险是你会经历睡眠麻痹,
The risk here is that you’ll experience sleep paralysis,
这是一种完全正常的现象,它能防止你的身体在睡眠中随意移动,
a completely normal phenomenon that prevents your body from moving during sleep
除非你清醒着,
except you’ll be awake
这会有点可怕。
which can be somewhat frightening
运用WILD方法另一个提醒是,在睡眠麻痹时,
The extra caveat with WILD is that, during sleep paralysis
大脑可能会捉弄你,
the brain can play tricks on you,
产生强烈恐惧感,造成恐惧的幻觉和不断接近的可怕人影。
inducing strong feelings of fear and causing hallucinations of dark and scary figures approaching you
针对清醒梦的科学研究
Scientific research into lucid dreaming
已经深入了解元意识在大脑中的位置,
has provided an insight into the location of metaconsciousness in the brain,
也为梦境疗法和减少噩梦提供了可能,
provided opportunities for dream therapy and nightmare recession,
甚至不禁提出问题:睡眠和清醒
and even begged the question if sleep and wakefulness
是不同的两件事呢,还是连续的一部分?
are distinct events, or part of a continuum
毕竟,梦里做的事
After all, dreaming of doing something
几乎相当于
is almost equivalent to actually doing it
看着大脑功能系统的神经元活动。
when looking at the functional system of neuronal activity in your brain
所以,你确定你不是在做梦吗?
So, are you sure you’re not dreaming?
有个急需答案的问题吗?
Got a burning question you want answered?
评论中提出或留言到Facebook和Twitter。
Ask it in the comments or on Facebook and Twitter
订阅更多的每周科学视频。
And subscribe for more weekly science videos

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https://www.youtube.com/watch?v=lYSX51xBkos

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