A Course in Lucid Dreaming

The exercises in this Course will help you become the full master of the world of your dreams. When recording them, the “X-sync” technology was used, which makes it possible to model different sleep phases in the human brain by listening through stereo headphones to specific audio signal patterns.

Exercise 1: introduces you to sleep phases. You will learn to relax quickly and deeply as you enter the state known as the hypnagogic. Robert Monroe called it “Focus 10.” It is accompanied by rich visual and auditory images, and most people experience it before losing awareness as they fall asleep.

But the “X-sync” technology will help you preserve that awareness—at first at least a little longer than usual. At the beginning of the tape, you hear rain noise accompanied by instructions that reinforce your intention. Then you gradually move into the 3rd and 4th sleep phases, also known as deep, or slow, sleep. Here, too, you hear rain noise and instructions. Next, the “X-sync” signals will begin to awaken activity in your brain corresponding to the dream stage (REM sleep), accompanied by the reminder: “Now you are seeing a dream.” This will happen about 1 hour 26 minutes after the start of the audio track. A few minutes later, special signals will wake you up completely. Don’t forget to describe your experience in a dream journal afterward.

Exercise 2: the relaxation process and the move into “Focus 10” are accelerated and reduced to a simple count from 1 to 10. Then, over the sound of rain, you visualize a dream scenario for yourself, using the rain as an element and starting point. For example, you are simply walking in the park in the rain, or watching the rain from a window, or something more elaborate—let your imagination run wild. At this moment, it is very important to recreate the full richness of experiences that accompany the mental picture you draw.

Then you again enter slow sleep and at the right moment receive the reminder: “Now you are seeing a dream.” There are no waking tones at the end of this tape. The working “X-sync” signals fade out smoothly, and from then on you can decide for yourself: either continue dreaming, or get up and make notes in your dream journal.

Exercise 3: it is assumed that anyone starting this exercise has already achieved the first positive results in lucid dreaming. What remains is to consolidate success and make it stable. The main helpers here are persistence and intention.

In the third exercise, you are the complete master of the world of your dreams. Unlike the first two, there is no rain here, and the scenario you create in “Focus 10” is not tied to it. Holding this scenario in memory, you enter slow sleep as before, and at the end of the tape, at the dream stage, you receive a hint (“Now you are seeing a dream”).

Exercise 4: here there are practically no (except for the hint at the end) verbal instructions and other background sounds—only the “X-sync” signals. You do everything yourself: entering “Focus 10,” drawing the dream scenario, and becoming aware of the dream stage.