二楼

Dream lucidity is awareness that you are dreaming. This awareness can range from a faint recognition of the fact to a momentous broadening of perspective. Lucid dreams usually occur while a person is in the middle of a normal dream and suddenly realizes that they are dreaming. This is called a dream-initiated lucid dream. A wake-initiated lucid dream occurs when you go from a normal waking state directly into a dream state, with no apparent lapse in consciousness. In either case, the dreams tend to be more bizarre and emotional than regular dreams. Most importantly, you will have at least some ability to control your "dream self" and the surrounding dream.
简介：清明梦就是你在做梦时候有自己的意识。你的意识逐渐在现实中淡去，并在梦境中得到苏醒和延伸。清明梦一般发生在普通梦境中突然意识到在做梦，这就是所谓的“梦中知梦”。另一种“清醒入梦”就是你在清醒的状态直接切入到梦境状态，并没有明显的知觉丧失过程。这两种状态都会让你的梦比普通梦境更加地神奇有感情。通常，你至少还可以控制你的梦身和周围的梦境。

Method 1 of 3: Using Dream Awareness Techniques
第一步：增强自己梦中显意识的技巧

前

1.Use reality checks frequently. Every few hours during the day, ask yourself "Am I dreaming?" and perform one of the following reality checks. With enough practice, you'll start following the habit in your dreams as well, cluing you in to the fact that you're dreaming.
•Read a page of text or the time on a clock, look away, then look back again. In dreams, the text or time will be blurry or nonsensical, or will be different each time you look.[3]
•Pinch your nose, close your mouth, and test whether you can still breathe.
•Simply look at your hands and feet. These are often distorted in dreams when you inspect them closely.
2.经常使用验梦方法（知梦扳机）。每隔几个小时问自己“我是否在做梦？”你可以尝试以下几种验梦方法。通过充足的练习，你可以把这个习惯带入到梦中，当你做梦的时候可以给你提醒。
·你可以看纸上的文字或者钟表的指针，转移视线，然后再看一次。在梦中，文字和指针会变得很模糊或者很奇怪，而且你每次看到的内容或者时间也会不一样。
·捏鼻子并闭上嘴巴，如果你还可以呼吸的话就说明你在做梦。
·看你的手或者脚，梦中你凝视它们的话会发现它们经常是扭曲的。

2.Repeat "I will be aware that I'm dreaming" each time you fall asleep. Each night as you fall asleep, repeat to yourself "I will know I'm dreaming" or a similar phrase until you drift out of consciousness. This technique is known as Mnemonic Induction to Lucid Dreaming, or MILD.[4] Mnemonic induction just means "using memory aids," or in this case using a rote phrase to turn the awareness of your dreaming into an automatic habit.
•Some people like to combine this step with a reality check by staring at their hands for a few minutes before they go to sleep.
3.每次临睡前默念多次“我将会做清明梦”或者其他类似的句子，直到你的意识变得迷离。这个方法就是所谓“清醒梦记忆推导法（MILD）”。尝试把默念这个印入大脑的句子变成你临睡前无意识的习惯。
·有些人喜欢把这一步和验梦扳机一起用，临睡前一边凝视自己的手一边默念这个句子几分钟。

5.Drift back to sleep when awakened from a dream. When you wake up and remember your dream, write it down in your dream journal, then close your eyes and focus on the dream. Imagine that you were in the dream, noticed a dream sign or reality check, and realized it was a dream. Hold on to this thought as you drift back to sleep, and you may enter a lucid dream.[5]
•Note that most lucid dreams occur while the person is fully asleep, usually because he notices a bizarre event and realizes he's in a dream. This is just an alternate trigger that starts off about 25% of lucid dreams.[6]
5.梦中醒来后再次入睡。当你醒来后，先要在梦日记上记录梦境，然后闭上眼睛继续注意这个梦境。想象你正在做梦，注意梦境标记或者验梦扳机来保持知梦意识。在你继续睡觉时坚持这样去做，你将会进入清明梦。
·注意，大多数清明梦发生在人们完全睡着的时候，主要是因为他们通过一些不同寻常的事物意识到自己在做梦。这些触发扳机可以带来25%的清明梦。

Method 2 of 3: Using the Wake Back to Bed Method
第二步：掌握清醒后入睡（WBTB）方法

4.让自己保持一段时间的清醒。醒来的时候如果你有梦的话可以先记录下来，你可以吃点点心，或者仅仅慢走一会儿。因为这个时候你的身体仍然充满着睡眠荷尔蒙，你需要让你的显意识保持活跃和警觉。
·一项数据显示，在回笼觉前保持30-60分钟的清醒接下来做清明梦的几率最大。
4.Stay awake for a while. Write down your dream if you were having one, make yourself a snack, or just get up and walk around for a while. Your goal is to get your conscious mind active and alert, while your body is still full of sleep hormones.
·One study shows that staying awake for somewhere between 30 and 60 minutes gives the highest chance of a lucid dream.[11]

5.专注于梦境再次入睡。重新躺倒床上，闭上你的眼睛，如果你能记得刚才的梦就去仔细回想它，想象你在继续进行这个梦。尽管这需要相当长的一段时间，但这对你做清明梦有很大帮助。
5.Concentrate on the dream and fall asleep again. Close your eyes and fall asleep again. If you remember the dream you were having, recall it and fall back asleep, imagining yourself continuing the dream. Even if this takes quite a while to happen, you've got a decent chance at a lucid dream.

6.尝试其它专注技巧。如果你试着回忆梦境的时候思绪飘移了，或者你完成不能回想起梦境。你可以尝试关注你的手指运动。可以让手指微微地移动，比如“食指抬起，中指放下，中指抬起，食指放下。”重复着这种节奏，直到你睡着。
6.Try other concentration techniques. If your mind wanders while trying to "catch" the dream, or if you don't remember the dream at all, instead try focusing on the movement of your fingers. Use a pattern of small movements, such as "index finger up, middle finger down, middle finger up, index finger down." Repeat this rhythmic movement until you fall asleep.

Method 3 of 3: Using Additional Techniques
第三步，使用清明梦辅助技巧

1.冥想。在睡前可以先在黑暗的环境中冥想一会儿。做一个冥想练习或许会得到很好的效果。冥想时你需要专注于你的呼吸，或者想象你正在爬楼梯等。目的是让你消除杂念，进入一个安静、舒适的状态，这样比较容易进入清明梦。
1.Meditate. Before going to sleep, meditate in a quiet, dark room. Taking a meditation training course may give better results, but to start out, just pay attention to your breathing, or imagine ascending or descending stairs. The goal is to stop thinking and enter a quiet, comfortable state, and from there slip into a lucid dream.
·Keep in mind that "Wake Induced" lucid dreams are rarer and more difficult than dreams that become lucid after you're already asleep.
·There are many meditation guide videos online specifically designed to help you lucid dream.

2.清明梦延时技巧。通常很多初学者第一次进入清明梦的时候容易因为太兴奋而被踢出梦境。一般在断线之前你会感到一些特征，比如梦境开始变得不稳定，或者你感知到了一些来自现实世界的因素。下面的技巧可以帮助你稳固梦境。
·旋转你的梦体或者向后倾倒。很多人反映这个很有帮助，虽然不知道原因。
·搓手。这个可以让你增强梦体感觉，从而减少来自现实的知觉。
·在梦境开始不稳定的时候继续做你原来在做的事情，坚信你仍然处在梦中。这种办法相比于上面两种显然不大有效。
2.Prolong a lucid dream as it starts to fade. One common experience among first-time lucid dreamers is waking up due to the excitement of having a lucid dream! Usually, you'll get some warning before hand as the dream feels "unstable" or you begin to notice sensations from the real world. These techniques can help you keep the lucid dream going:[12]
·Spin your dream body around or fall backwards. Some people report that this helps, although the reason is unknown.
·In the dream, rub your hands together. This can distract you from the sensations of your actual body.
·Continue doing whatever you were doing before the dream became unstable, asserting that you are still in the dream. This is much less effective than the techniques above.