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The Ultimate Guide to Lucid Dreaming (for Beginners!)

Lucid dreaming is a rare occurrence for most of us. A normal night of pretty mundane dreams suddenly gives way to an exhilarating moment of clarity – wait, this…is…a dream!

Typically, the next moment, it’s over. You find yourself awake in your bed, now disappointed that the glorious moment of lucidity was so short lived.

For many of us, the excitement of realizing we’re dreaming (and the limitless possibilities of exploring our dream world) rip us right out of sleep and into our groggy, less-fantastical, conscious mind.

girl in a trenchcoat floating in the sky while blowing large pink bubble gum bubble.

So what exactly is lucid dreaming, and how can we learn to do it more often and with more control? Let’s dive in and explore this wonderful tool for personal growth.

What is lucid dreaming?

Lucid dreaming is a state of consciousness in which the dreamer is aware that they are dreaming and can (usually) consciously control and direct their dreams.

Lucid dreaming is distinct from regular dreaming, in which the dreamer is not aware that they are dreaming and has little or no control over the dream content. Learn more about the types of dreams in my What Are Dreams and Why Do We Dream?

During a lucid dream, the dreamer can manipulate the dream environment, interact with dream characters, and experience sensory and emotional sensations in much the same way as waking reality.

Lucid dreaming is a natural phenomenon and it can occur spontaneously, but it can also be induced through various techniques and practices, such as reality checks, dream journaling, and visualization exercises. More on all of that below!

So why try to induce lucid dreams?

Lucid dreaming can be great for a variety of reasons, such as creative inspiration, problem-solving, and even personal growth. But it’s also just really fun. Who doesn’t want to experience flying, traveling to a tropical island, or meeting up with your dream lover?

In your dreams, anything is possible. You can be or experience anything your mind can imagine.

surrealist picture of a woman looking up a staircase shaped like a woman's head.

Lucid dreaming can be a powerful tool for exploring the nature of consciousness and the human mind, as well as for enhancing creativity, self-awareness, and personal growth. Lucid dreaming can be a profound method for emotional healing, overcoming fears, and working through personal issues.

How to lucid dream

Learning to lucid dream takes practice and patience, but there are several techniques and habits you can develop to increase your chances of having a lucid dream. Here’s a list of the top methods to help you get started:

Keep a dream journal

Keeping a dream journal next to your bed and writing down your dreams as soon as you wake up can help you become more aware of your dreams and develop a better sense of dream recall.

Related: How to Remember Your Dreams – Top 7 Tips

Reality checks

Throughout the day, perform reality checks by asking yourself if you are dreaming. This will help develop your awareness and make it more likely that you will recognize when you are in a dream.

I don’t remember where I read this, but I once read that a good technique to practice in the moment that you realize you’re dreaming is to look at your hands. This re-centers you, focuses your thoughts, and keeps your excited mind from instantly waking you up. And it’s true – this has worked for me and kept me in my lucid state for longer.

Mnemonic induction of lucid dreams (MILD)

Before going to bed, repeat an affirmation to yourself such as “I will have a lucid dream tonight” or “I will become aware that I am dreaming.” Visualize yourself becoming lucid in your dreams.

Wake back to bed (WBTB)

Set an alarm to wake up after 4-6 hours of sleep, and then go back to bed with the intention of having a lucid dream. This can help increase the likelihood of having a lucid dream during the second half of the night.

This technique is very effective, but not the best option if you’re already not getting enough sleep. As a mom of young kids, I don’t need to set any alarms to be woken once or twice in the middle of the night. So when I can go back to sleep, I try to use those moments to work on falling back to sleep in a lucid state.

Wake-induced lucid dreaming (WILD)

This technique involves staying conscious as you fall asleep, while maintaining awareness that you are falling asleep. This can be a more advanced technique and may require more practice to achieve.

This is the technique that I have used the most and with a lot of success. One way to “stay awake as you fall asleep” is to tap a finger. Focus your attention on the sensations in the finger and gradually move it less and less until it’s barely moving at all.

a young woman in a black dress meditating in front of some ruins.

As you’re drifting off to sleep, keep your attention on the finger as you continue to make the tiniest movements. By keeping a part of your mind awake as you enter sleep, you increase the likelihood of lucid dreaming exponentially.

Keep in mind, however, that learning to lucid dream takes time and practice. Be patient with yourself and try to develop a regular routine that incorporates these techniques.

With dedication and practice, you can increase your chances of having lucid dreams and exploring the limitless possibilities of your mind!

Related: Astral Projection vs. Lucid Dreaming

How to keep a dream journal

Keeping a dream journal is an important practice for anyone interested in exploring their dreams and developing their dream recall and lucid dreaming skills. Here are my best tips for dream journaling:

Keep your journal close to your bed

Place your journal and a pen or pencil within reach of your bed, so you can easily record your dreams as soon as you wake up. This will help you capture the details of your dreams before they fade from memory.

Record your dreams immediately

As soon as you wake up, write down everything you can remember about your dream, including details about the setting, characters, emotions, and events. Don’t worry about organizing your thoughts or making sense of the dream at this stage.

Use descriptive language

Use vivid and descriptive language to capture the sensory details of your dream, such as colors, sounds, textures, and smells. This will help you recall the dream more vividly later on.

purple and black illustration of a single tree on a tiny island.

Record your emotions

Note your emotional reactions to the dream, such as fear, joy, or confusion. This can provide insights into the underlying themes or messages of the dream.

Date your entries

Include the date and time of your dream in your journal, as well as any other relevant details, such as your mood or any significant events or experiences from the previous day.

Review your journal regularly

Take time to review your dream journal regularly, and look for patterns or recurring themes in your dreams. This can provide insights into your subconscious mind and help you identify areas for personal growth or exploration.

Develop a regular practice of dream journaling and you’ll see an increase in your dream recall and lucid dreaming skills. It’s also great for gaining deeper insights into your inner world and working on personal growth.

How to improve your visualization skills

Visualization is a skill that can be developed through practice and repetition. The better you can visualize, the more likely you are to have lucid dreams. Here are some tips for improving your visualization skills:

Start simple

Begin with simple objects or scenes, and gradually work your way up to more complex images or scenarios. For example, you might start by visualizing a single object, such as an apple or a ball, and then move on to visualizing a scene, such as a beach or a forest.

Practice regularly

Set aside time each day to practice visualization, even if it’s just for a few minutes. Consistency is key for building this skill.

Use all your senses

Visualize not just the visual aspects of your image, but also the sounds, smells, textures, and emotions associated with it. This will make your visualizations more vivid and engaging.

a bed on a sandy beach at dusk.

Use guided meditations

Guided meditations can be a helpful tool for improving visualization skills, as they provide structure and support for the practice. You can find many guided meditation resources online or through meditation apps.

Stay focused

During visualization practice, try to maintain your focus on the image for as long as possible. If your mind wanders, gently bring it back to the image and continue to visualize.

Herbs and teas for promoting lucid dreaming

Want to incorporate a soothing nightly ritual into your lucid dreaming routine?

There are several herbs and teas that are believed to have properties that can support lucid dreaming. Here are some of the most commonly recommended ones:

a black and green box of Mugwort Tea with a buddha logo.


This herb has a long history of use in traditional and esoteric practices, and is believed to enhance dream recall, promote lucid dreaming, and support astral projection. It can be brewed as a tea or burned as a dried herb.


This herb is known for its calming properties, and can help promote relaxation and restful sleep. It can be brewed as a tea and consumed before bedtime to support lucid dreaming. Shop chamomile tea.

Valerian root

This herb is often used as a natural sleep aid, and can promote deep and restful sleep. It is believed to support lucid dreaming by helping to induce a more relaxed state of mind. Shop valerian tea.


This herb is known for its calming and soothing properties, and can help promote relaxation and restful sleep. It can be brewed as a tea or used in aromatherapy to support lucid dreaming. Shop lavender tea.

Calea zacatechichi

Also known as “dream herb,” this plant is used in traditional Mexican medicine to enhance dream recall and promote lucid dreaming. It can be brewed as a tea or smoked.

Yoga Nidra and lucid dreaming

Yoga Nidra is a form of deep relaxation and meditation that originated in the Indian tradition of yoga. The term “yoga nidra” means “yogic sleep,” and it can be described as a state of conscious deep sleep brought on through guided relaxation.

During a yoga nidra session, you lie down in a comfortable position and are guided through a series of instructions designed to lead you into a state of both deep relaxation and inner awareness.

Yoga nidra involves a systematic process of relaxation, starting with the physical body and progressing through the breath, emotions, thoughts, and awareness.

In addition to aiding in achieving lucid dreams and increasing dream recall, the practice of yoga nidra is believed to have a number of benefits, including:

  • Reducing stress and anxiety
  • Improving sleep quality
  • Enhancing creativity and problem-solving abilities
  • Increasing self-awareness and self-acceptance
  • Promoting deep physical and mental relaxation

Those are some pretty excellent benefits! I am just at the beginning of my yoga nidra journey so I can’t offer a full how-to on the subject, but taking an online course is a great way to get started. I’m currently taking a Yoga Nidra Masterclass taught by Tomer Weiss on Udemy and I definitely recommend it.

Yoga nidra is a great tool in your lucid dream practice because it helps further develop skills in visualization, concentration, and self-awareness.

The deep relaxation and heightened awareness experienced during yoga nidra may help develop the ability to recognize when you’re dreaming and increase the likelihood of becoming lucid during your dreams.

Lucid nightmares and using your dreams to conquer fears

A lucid nightmare is a type of lucid dream in which you’re aware that you’re dreaming, but the content of the dream is still frightening, unpleasant, or disturbing.

Unlike a regular nightmare where you’re unaware that you’re dreaming, a lucid nightmare can be particularly distressing because you might feel trapped in the dream and unable to escape.

During a lucid nightmare, you might have some control over the dream content, but it is typically limited. For example, you might be able to change some elements of the dream, but still feel afraid, anxious, or a sense of impending doom.

You might also just feel uncomfortable and stuck. The dream might not be that bad, but you find yourself struggling to wake yourself up. I’ve had this type of dream a few times, and I find that there’s a link between being disturbed during the early stages of falling asleep (sleep paralysis) and heightened levels of anxiety or stress the day before.

view of a modern balcony overlooking the ocean and full moon at night.

While lucid nightmares can be unsettling, I like to think of them as an opportunity for personal growth. By working to remain calm in the dream, you can take little steps to change the dream content.

The more in control of your feelings you are, the greater the likelihood that you will be able to control the dream as well, leading to a massive sense of empowerment and confidence. Practicing facing fears and overcoming challenges in your dream world is a fantastic way to work toward doing the same in waking life.

If you want to avoid having lucid nightmares, work on lowering your stress levels during the day, and especially before bed. It’s also a good idea to keep your bedroom as calm as possible.

A sudden loud noise, bright light, cat jumping on the bed, or other disturbance while you’re sleeping could trigger anxious or frightening dreams in which you experience partial awareness.

Fun facts: famous lucid dreamers

Did you know that lucid dreaming has inspired great works of art, literature, and music? Here are a few examples of the impact of lucid dreaming on creativity.

Salvador Dali

The famous artist was known for his surrealistic paintings, which were often inspired by his dreams and nightmares. He reportedly used lucid dreaming as a tool for inspiring his works of art.

Stephen LaBerge

A scientist and lucid dreaming researcher, LaBerge founded the Lucidity Institute and developed techniques for inducing and studying lucid dreams. Read on to learn about his famous book on the subject!

Robert Louis Stevenson

The author of “Treasure Island” and “Dr. Jekyll and Mr. Hyde” was known for his vivid and detailed dream experiences, which he recorded in his diary and later used as inspiration for his stories.

Mary Shelley

It’s said that the author of “Frankenstein” had a lucid dream that inspired the idea for her novel. You have to wonder if it was a lucid nightmare!

Paul McCartney

The musician has spoken publicly about his experiences with lucid dreaming, which he has used as a tool for inspiration and creativity. Most famously, the song “Yesterday” came to McCartney during a dream.

Top lucid dreaming resources

Want to keep learning? Here are some of the best websites on lucid dreaming, with loads of info, resources and advanced techniques:

Lucid Dream Society: This website offers a variety of resources on lucid dreaming, including articles, tutorials, and tips for inducing and maintaining lucid dreams. It also has a community forum where users can share their experiences and connect with other lucid dreamers.

World of Lucid Dreaming: This website is a comprehensive resource on lucid dreaming, offering information on techniques, research, and applications of lucid dreaming. It also features a forum and online course on lucid dreaming.

woman standing on a beach holding a glowing moon at sunset.

The Lucid Dream Exchange: This online magazine features articles, stories, and interviews related to lucid dreaming and other altered states of consciousness. It also has a forum where users can share their experiences and insights.

Reddit Lucid Dreaming: This subreddit is a community of lucid dreamers who share their experiences, tips, and techniques for inducing and maintaining lucid dreams. It also features a FAQ section and links to other resources.

DreamViews: This website features articles, tutorials, and forums on lucid dreaming and related topics, such as dream interpretation and astral projection. It also has a social network for lucid dreamers to connect and share their experiences.

The best books about lucid dreaming

There are many books on lucid dreaming that offer different perspectives and techniques. Here are some of the very best books on the subject to keep you inspired:

Exploring the World of Lucid Dreaming” by Stephen LaBerge and Howard Rheingold: This classic book, written by a pioneering lucid dreaming researcher and a technology journalist, offers a comprehensive guide to lucid dreaming, with practical advice, personal accounts, and scientific research.

Lucid Dreaming: Gateway to the Inner Self” by Robert Waggoner: This book offers a unique perspective on lucid dreaming as a tool for self-exploration, spiritual growth, and personal transformation. It includes personal accounts, philosophical reflections, and practical advice.

The Art of Lucid Dreaming” by Rebecca Turner: This book offers a practical guide to lucid dreaming, with tips, techniques, and exercises for inducing and maintaining lucid dreams. It also includes a dream journal section for recording and reflecting on your experiences.

A Field Guide to Lucid Dreaming” by Dylan Tuccillo, Jared Zeizel, and Thomas Peisel: This book offers a creative and playful approach to lucid dreaming, with illustrated techniques, tips, and stories. It also includes a 21-day program for developing your lucid dreaming skills.

Dream Yoga: Illuminating Your Life Through Lucid Dreaming and the Tibetan Yogas of Sleep” by Andrew Holecek: This book offers a unique perspective on lucid dreaming as a spiritual practice, drawing on the teachings of Tibetan Buddhism and yogic traditions. It includes practical exercises, meditations, and insights for using lucid dreaming as a tool for personal and spiritual growth.

I hope this guide helps you in your lucid dreaming journey! Explore Dream Symbols to learn about the meaning behind your dreams.