Здраститя. А тут кто-нибудь пробовал технику ADA (All day awareness)?
All Day Awareness, A DILD Tutorial by KingYoshi
KingYoshi's DILD Tutorial
So, I already have a WILD tutorial, but now it seems I am getting a lot of questions about my DILD method, all day awareness, and proper RC technique. I've decided to just go ahead and break down my entire approach to DILD. So, sit back, fire one up, and learn to DILD...the Yoshi way!
General Keys to Success
With any induction method/technique there are three keys to long-term success.
1. Effort - Aside from the handful of natural lucid dreamers out there, the rest of us have to put forth the effort and work toward lucidity. Without that drive, you aren't going to have the kind of results you are looking for.
2. Confidence - This one is as simple as the first. You need to be confident in your abilities. I don't care if you just joined yesterday and literally have no clue what you are doing. EVERYONE can lucid dream regularly.
3. Experience - You don't even have to do anything special for this one. Every single thing you do while practicing lucid dreaming, works toward experience. Just keep practicing and gain experience from every success as well as every failure.
All Day Awareness
So, what exactly is a DILD? DILD stands for Dream Induced Lucid Dream. It is a lucid dreaming induction technique where the dreamer becomes aware that he/she is dreaming, from within the dream itself. DILD success is all about awareness.
I practice a technique known as All Day Awareness (ADA). I first heard/learned of the basic concept for ADA from another Dream Views member here on the site...Naiya. For those of you who don't know Naiya, she has practiced lucid dreaming for many years and has a Lucid Count is well over 1,000. In a nutshell, All Day Awareness (ADA), is noticing and paying attention to the subtle things in life that most people ignore or take for granted.
Lets take for instance, you are walking your dog down the street. Be aware of everything around you. Hear your footsteps against the pavement, feel the cushion in the sole of your shoes contract with each step. Feel the muscles working in your legs as you stroll along, see your eyelids blinking, hear the sound of your breathing, feel your lungs expanding and your chest moving as you breath in and out. Smell the air as you travel through the neighborhood. Does it change? Does every breeze smell the exact same? Feel your tongue as it casually rests on the bottom of your mouth. Every structure around you has a shadow...do you notice them? Hear the pitter patter of the dogs feet, do you hear him panting? Most people hold the leash and walk down the sidewalk completely lost in their thoughts. Most don't even notice the control they are using to power their own legs.
You are sitting at the computer doing math homework. Feel the keys below your fingertips, notice how effortlessly your fingers fly from one key to the next without even having to think about the upcoming letter/keystroke. While you were reading the previous two sentences, did you take for granted the blinking process. What all sounds have you heard while you have been reading this tutorial? What does the air smell like? You shouldn't have to smell right now to answer the question. Have you noticed the shadows of everything around you? How about your lungs? Have you noticed them expanding and your chest moving. Have you noticed the air traveling up through your windpipe, across your tongue and passed your lips?
These are just a few of the millions of small details that the average person takes for granted or doesn't even bother to notice. It is almost like everyone is sleep walking while they are awake. If you don't have good awareness in waking life, how do you expect to have good awareness in your dreams? In about 90% of my Dream Induced Lucid Dreams, I have known I was dreaming or suspected I was dreaming before ever performing a RC (reality check). The RC is used mostly to confirm that I am dreaming. That lowly 10% is from obtaining lucidity due to a particular dream sign or performing a random RC while thinking I was actually awake. (these percentages are estimates and I likely was too generous with the 10%).
At first, you will have to force yourself to be completely aware of your surroundings. The idea, is to try and become aware of absolutely EVERYTHING around you. After practicing ADA for a while, you will start to become aware of theses subtleties without forcing yourself. As you practice more and more, you will notice the subtleties being noticed quite naturally with little effort. Eventually, you will get to where you are no longer practicing All Day Awareness, you are actually living it. It will become natural for you. Once you have reached this level of awareness, the dream itself becomes your dream sign. Every thing you notice within the dream will become you RC. Every dream you have will be a lucid and you have reached the pinnacle of lucid dreaming.
Not only does awareness help strive toward lucidity, but it also helps with recall. As you continue to practice ADA, it will start to carry over in your dreams. Even if you aren't getting lucid yet, you will start paying more attention to the dream environment. Making mental notes of what you see, hear, feel, taste, and smell. This will help make dreams much easier to recall upon waking up from sleep. It will also help you recall more details from your dream. Soon you will be having detailed journal entries that read almost like a story as opposed to a scattered series of events that jump around from place to place.
*Getting Started
Thanks everyone for the valuable feedback. I forgot just how overwhelming ADA can be when you first start practicing. I then realized, I had left out a key point in the tutorial. There are so many things to notice that it can get in the way of your daily activities, possibly causing stress. Stress is not good at all for lucid dreaming. I recommend that all beginners start small and work your way up.
Pick out certain times throughout the day, when you aren't busy, and work on ADA. Take 5 or 10 minutes to notice everything you can. Do this several times during your day. Some days you may be able to practice a lot, and others you may not get as much practice in. Go ahead and perform some RCs during these ADA sessions as well. Once you get more used to the process and it starts getting easier, you can become more frequent with your sessions. It is very hard to keep up the awareness all day long when you aren't used to it. Even now, I am not able to keep it going at all times. I'll get lost in thought, or something else I am doing and realize I was "day walking" again . Performing ADA in sessions will still help loads with your awareness and you can work your way up at your own discretion. Be sure not to overwork yourself. If you start feeling mentally exhausted, take a day off from training. Everyone needs their rest.
When I first started practicing ADA, I did it in sessions like I described above. I worked my way up until it started becoming natural. Even now, I still take sessions to make sure I really notice absolutely everything. Something else I should add...don't forget about the clothes you are wearing. Feel and notice them at all times.
Dream Signs and Reality Checking
Now, picking out dream signs and performing RCs still play a key role in the DILD process. Humor me for a moment.
A live flamingo hat is definitely a dream sign. Even though it has showed up multiple times in your dreams, it isn't even going to be in the majority of your dreams...let alone all of your dreams. If you rely solely on a dream sign for lucidity, you are only going to be able to take advantage of the dreams it shows up in. If you happen to miss it, you never know when it will return. However, if you have pointed the hat out as a dream sign, you have identified a recurring element in your dream. This familiarization with the dream world has added an extra boost to your awareness. Not to mention, when it does show up again, you will have a chance at recognizing it. The better your awareness, the more likely you will be able to recognize dream signs within the dream.
I mentioned earlier that RCs are used more for confirming that you are lucid, as opposed to actually creating lucidity for you. The key function of a RC (reality check) is actually increasing awareness. Whenever you perform a RC during waking life, don't just go through the motions. Prior to performing your RC, take a moment to become aware of your surroundings. Even if you know that you are awake, pretend that everything around you is actually a dream. Finally, perform your RC and see if you are actually dreaming. A quality RC is a RC in which you question your reality.
From above, "pretend everything around you is actually a dream." Whether you truly believe this questioning of reality or not, is irrelevant. The fact that you ARE questioning it, is good enough. The idea is, if you are able to question your reality during waking life, you will do the same in your dreams. Like I said earlier, 90% of the time awareness makes you lucid, not the RC itself. Practicing quality RCs like these, will boost that awareness level greatly.
Dream Journal & Recall Enhancement
Last, but certainly not least, is dream journaling. It is key that you write down every dream that you possibly can. Once you wake from sleep, try not to move much. Just lay there and recall/recap your dream in your mind. Once you have went through the dream, immediately write it down. Keep a notebook and pencil/pen at your bedside. Keeping a dream journal will also help build up your dream recall. If you wake from sleep and only remember bits and pieces, write down those bits and pieces. If you wake up and don't remember anything at all, write down, "Couldn't remember any dreams." Its important that you do this. It will help train your mind to literally WANT to write down something. This will help toward recall as well.
If you want to immediately enhance your recall, you can set alarms throughout the night. The idea is that you wake up either between REM cycles or toward the end of an REM cycle and write down your dream then. Since you are waking up right after they happen, they won't be forgotten as the night progresses (even if they are...you wrote them down ). The REM cycle generally takes a few hours to get started. Once it does get started, REM will cycle through every 90 minutes or so (on average). I started out by setting my initial alarm for after 4 hours of sleep. The next alarm is for two hours later (after 6 hours of sleep). Then i set alarms in 1 hour increments until I wake up for good.
Technique Results
Ever since I first learned of All Day Awareness, I have been practicing it. Twice I took relatively long breaks from DreamViews and simply didn't train for lucid dreaming, but the rest of the time I have been practicing ADA. I have 107 DILDs recorded on the site, but counting the DILDs I had during my time away from DreamViews I am at 150+ DILDs. Like I mentioned before, only a handful of them were because of a random RC. The rest were simply due to my awareness. I am hovering around the 22 lucid dreams per month mark, but I am certain that if I had stayed in ADA practice my entire time, I would be averaging a lucid dream per night by now. I truly believe that with enough practice, ADA is a legit technique for accomplishing lucidity in every dream.
More Information and Contributions to ADA
Naiya
For her take/explanation on ADA, click the link and scroll down to post #6. Naiya's DILD & WILD Secrets
MindGames
Also I have something to contribute to your tutorial. I think that if you were to be constantly aware of your environment in the context of whether or not aspects are dreamlike, it would be more effective in producing nightly lucid dreams. This would train your mind to focus primarily on dream-related aspects in your environment, thus increasing the effectiveness of your awareness. This would allow you to effectively be constantly performing a reality check, in the sense that your mind is constantly questioning if your environment is a dream, rather than just primarily paying attention to your environment. Awareness is key to all DILDs, but how you use it is also important.
If you give ADA a shot, be sure to post any progress, questions, or comments below. Many of us would love to hear how its going. We also may be able to give some advice if needed. Good luck to everyone!
Here are some success stories involving ADA taken from this thread.....
Or You Could do it the Easy Way...
Okay, here's my biggest secret. You really don't need any techniques at all to have a lot of DILDs! (I bet some people who read all that stuff are gonna be mad now. Haha. Sorry you guys.)
Even if you're not a natural, you can teach yourself to think like one. If you can do that, you'll have LDs all the time without really trying.
The thing that works best is simply awareness. And I really mean awareness.
Most people go through their days thinking about where they need to be going next, and what they need to be doing, and wondering where they should be eating. They spend very little time being truly aware of their surroundings.
This is where that meditation stuff really helps, by the way! Meditation teaches the kind of awareness I'm talking about.
The easy way to LD is a state of constant awareness. Make your day one big long reality check. Only instead of a specific RC, begin to question everything around you at once. Quiet your mind, and simply be aware of your state of consciousness. Be aware of the FEELING of LIVING and being AWAKE. It's a much different feeling than being asleep or even astral projecting.
I believe that many natural LDers do this unconsciously. They just "know" when they are dreaming because they know it feels different. This also may explain why naturals have a hard time explaining exactly how they get lucid. They don't really GET lucid...they ARE lucid every moment of the day and night.
Also, during the day, remember that reality, too, is subjective. In a way we human beings are always dreaming, because our minds are always interpreting what our senses are gathering, trying to make sense of what's around us. Is reality objective, or is reality simply the interpretation we get in the end? Human beings are truly unable to examine the objective world completely.
By the way, if you already have problems distinguishing reality from a dream, or have schizophrenia, or any other serious mental conditions I DO NOT advise you do this, because if your mind is unstable the last thing you should be doing is questioning reality or considering reality a dream.
The best way to learn about awareness is to pick up a book on meditation, Buddhism, or Taoism. Meditation is a tool that can teach you what true mindfulness feels like. The real trick to getting lucid is to keep that feeling of awareness going on all the time, even if it's not always completely conscious.
Awareness Addendum:
The key to constant awareness comes from the fundamental idea that all reality is another facet of a dream. Time is illusionary. Today will soon fade and cease to exist. Everything you know in this world can be changed in an instant, at any time, for any reason. This is just the same way your dreams are. This is what Dream Yoga teaches. All things are illusionary, all things change, and all things fade. This is the reality of existence.
-Everyone has some ideas as to what they want to do in their lucid dreams. So think of a lucid dream that you want to have tonight.
Got an idea? Now that you've thought of a good dream, try visualizing it. It helps to use real memories....for example, imagine that you're tasting the chocolate, and at the same time remember how chocolate tasted the last time you had some. Decide what the buildings look like, who will be there, what you will do, and make it all as detailed as possible. Basically, daydream.
-Remember that every moment today passes, becoming nothing but memory, as a dream. All things are illusionary, and all things in constant flux.
Keep in mind that right now, this reality, is only another form of dream. Keep this in mind as often and as long as possible. So when you do reality checks (hopefully frequently, since RCing a lot during the day can help ease you into a constant state of awareness), try to think about some of these things.
Постоянное осознание
Или вы можете сделать проще...
Ладно, вот мой главный секрет. Тебе вообще не обязательно владеть какими-либо техниками, чтобы часто переживать осознание во сне! Уверена, некоторые из вас, прочитав это, будут в ярости. Хе хе. Простите.
Даже если ты не прирожденный сновидец, ты можешь научиться думать подобно ему. Если ты это сможешь, у тебя постоянно будут осознанные сновидения, без каких-то серьезных усилий.
Вещь, которая работает лучше всего - это осознанность. И я имею ввиду настоящую Осознанность.
Люди, как правило, проводят день в мыслях: думая о том, куда дальше пойти, что надо сделать, размышляя, где они смогут поесть. Только небольшие промежутки времени у них заняты полным внимательным осознаванием своего окружения.
Вот здесь как раз и помогает вся эта тема с медитацией! Медитация учит тому роду осознанности, о котором я говорю.
Состояние постоянной осознанности - легкий путь к Осознанным Сновидениям. Сделай свой день одной большой проверкой реальности. Только, вместо конкретной проверки, сомневайся во всём вокруг себя одновременно. Успокой свой разум и просто осознавай состояние своего сознания. Наблюдай ощущение жизни и бодрствования. Это чувство совершенно непохоже на сновидение или даже опыт астральной проекции.
Я считаю, что многие прирожденные сновидцы делают это неосознанно. Они просто «знают», когда они спят, потому что это ощущается по-другому. Также это объясняет, почему им трудно объяснить, как именно им удается осознаться во сне. Они на самом деле не осознаются во сне... они всегда осознаны, в каждый момент дня и ночи.
Также, в течение дня, помни, что реальность субъективна. В каком-то смысле мы, люди, постоянно грезим, так как наши умы постоянно интерпретируют то, что получают наши органы чувств, пытаясь понять, что вокруг нас. Объективна ли реальность или она лишь продукт интерпретации? Человечество, по факту, неспособно изучать полностью объективный мир.
Стоит отметить, если у тебя уже есть проблемы с различием реальности и сна, или ты страдаешь шизофренией, или какими-то другими расстройствами психики, Я НЕ советую тебе делать то, что здесь описано. Если твой рассудок неустойчив, то худшее, что ты можешь придумать - это задаваться вопросом о реальности происходящего или считать реальность сном.
Лучший способ научиться настоящей осознанности - взять книгу о медитации, буддизме или даосизме. Медитация - инструмент, который может показать тебе, как ощущается настоящая внимательность. Главный аспект достижения осознанности в том, чтобы постоянно поддерживать это состояние внимательности, даже не совсем сознательно.
• Дополнение
Постоянная осознанность возможна благодаря фундаментальному пониманию того, что реальность - другая форма сновидения. Время иллюзорно. «Сегодня» скоро поблекнет и перестанет быть. Всё, известное тебе в мире, может мгновенно измениться, в любой момент и по любой причине. Таковы и сны. Этому учит йога сновидений: все явления иллюзорны, изменчивы и непостоянны. Такова природа всего существующего.
У каждого есть свои мысли по поводу того, что он будет делать в своих Осознанных Снах. Так что подумай об Осознанном Сне, который ты хочешь испытать этой ночью.
Есть идеи? Теперь, когда ты придумал годный сон, попробуй визуализировать его. Помогает использование реальных воспоминаний. Например, представь, что ешь шоколад, и в то же время действительно вспомни вкус последней шоколадки, которую ты ел. Реши, как будут выглядеть здания, кто будет в них, что ты будешь делать, и сделай это как можно более подробнее. В общем, тебе нужно погрезить наяву.
• Помни, что каждый момент этого дня уходит, становясь просто памятью, как и сон. Все вещи на свете - иллюзия, все они в непрерывном потоке изменений.
Запомни, что реальность, переживаемая тобой здесь и сейчас - просто другая форма сновидения. Удерживай это в сознании как можно дольше и чаще. Так что, когда будешь делать проверку реальности (лучше часто, так как частые ПР днём облегчат тебе вход в состояние непрерывной осознанности), старайся вспоминать об этих вещах.
Кароче это что-то типа как непрямого но модифицированного. Идешь спать уже желательно чуть по раньше, тайминг тот же - 6 часов, только уже время наяву не 3-50 минут, а где-то около часов 2 (тут уже немного индивидуально, должен сам чувствовать когда время придет.
Суть - эти 2 часа лично я аутировал и слушал музыку и внимательно читал тексты. Хз как нормально объяснить - по началу внимание очень сложно сконцентрировать на тексте, то погружаешься незаметно в свои мысли, то еще что. Потом, вот где-то после часов 2, внимание уже нормально идет по текстам песен и не отвлекаеться практически - вот это значит что уже пора и можно спать. Попадаешь сразу в ОСи таким способом без всяких фаз. Стат был 100% с момента когда я внезапно это обнаружил и до момента когда я заболел и попытался так зайти (и потом уже тоже)(вход непрямим в фазу по эффективности полная хуета в сравнении с этим). Бывало и по пару связных ОСов, были такие ложные что я ахуевал.
Не получалось возможно либо треклист нужно было поменять, возможно нужно было дольше посидеть.
Вообще это чисто на внимание я так понял, так что можешь и подрочить упражнения на вниманию и концентрацию типа - смотреть на часы, на свечку и т.д., по идее должно и меньше времени занять, главное почувствовать что ты готов - должен чувствовать что мозг напряжен, мыслей уже стало намного меньше, внимание подконтрольно тебе.
Почему похоже? Мне кажется состояние похожее, и там и там концентрация, только буквально на разные объекты я так понимаю
