Introduction to Lucid Dreaming

29 January 2026 (Helena)

Pyjama dream evening Introduction to lucid dreaming; sleeping, discovering, traveling

Lucid dreamer= Oneironaut: comes from the Greek oneiros (dream) and nautes (sailor). An oneironaut is a dream traveller; someone who explores the dream world with awareness. Lucid dreaming is not about control! It is about attention, presence, and listening, gently steering where you want to go, or choosing how you want the narrative of your dream to evolve.

Tonight, we try to get the conditions right for this state.

STEP 1 Foundations of restorative sleep

A regular sleeping schedule is important. On average: Men: ~6–7 hours Women: often need more! (Always dependent on age, cycle, and life rhythm)

STEP 2 Preparing the nervous system

No artificial light (phones, screens) 1–2 hours before sleep. Dim lighting, only warm tones are allowed! Avoid heavy conversations or intense media (flashes, loud noises,…) A warm shower or bath can help the body transition. (Fuzzy feeling=> yes!)

STEP 3; Aid from plants!

For dreaming we can brew tea from:

Linden: Softens anxiety, heart-calming

Hops: Sedative, grounding

Lavender: Calming, aromatic

Passionflower: reduces mental looping, helps surrender

Chamomile: promotes relaxation and gentle dream states

Valerian: may cause intense or unusual dreams

Mugwort: traditionally associated with very vivid dreaming (use occasionally)

Blue Lotus: specific for lucid dreaming It might seem like a good idea to make an intense, potent mix of all of the above, but I wouldn’t recommend this. I suspect the botanicals would undermine or interfere with each other. I suggest using three of these at the same time and see how you react to it. For instance; combine 2 softer ones with one more potent plant. (Example: tea of Linden, passionflower with some Mugwort) Follow your instinct but don’t overdo it. And if in doubt, check!

Blue lotus tea;

3-5g of dried blue lotus flowers for 1 big teapot, honey, a pinch of some vanilla or tonka bean. Infuse the flowers for at least 3 minutes, but no longer than 5 minutes. (Bitter!) Blue Lotus wine (Egyptian dream wine) 20g dried blue lotus petals 1 bottle of Rose or red wine (750ml) 3 tablespoons of honey

Instructions: In a large pot, bring two glasses of the Rose wine to a gentle simmer. Take the wine off simmer and add 20g of dried blue lotus petals. Allow the wine and petals to infuse for about 15 minutes, stirring occasionally. Pour the remaining wine from the bottle into the pot, along with 3 tablespoons of honey, and stir to combine. Using a funnel, pour the mixture ( wine and petals) back into the wine bottle. Reseal the bottle and store the blue lotus infused wine in the refrigerator, making sure to shake it gently every couple of days. After 1-2 weeks, strain the wine through cheesecloth or a fine-mesh strainer into a clean container. The longer you leave the wine to infuse the stronger the effects of the blue lotus. If desired, you can leave the petals in the wine or add additional herbs or spices to enhance the flavour. Store the Blue Lotus infused wine in the refrigerator and serve chilled. Blue Lotus wine should be treated with sacred reverence.

STEP 4: Tips for snacking Dreams mostly happen during REM sleep, so foods that improve sleep quality or REM duration can make dreams more vivid or easier to remember.

Cherries (especially tart cherries) Contain natural melatonin, which helps regulate sleep cycles and may increase REM sleep. Some people report more vivid dreams.

Bananas Rich in vitamin B6, which supports the conversion of tryptophan into serotonin and melatonin. Often linked to clearer dream recall.

Seeds (pumpkin, sunflower, sesame) High in tryptophan, a precursor to serotonin and melatonin. Absorption improves when eaten with carbohydrates.

Dark chocolate (in small amounts) Contains theobromine and small amounts of caffeine, which can intensify dreams. Too much may disturb sleep.

STEP 5: Defining what you want to dream:

Start with a simple narrative. You are in a forest, following an animal; not chasing it, just following its presence. Or choose a neutral theme: flowers, stones, water, a color, a texture. These are just entry points. Let your thoughts drift freely. If the stream moves away from what feels pleasant, do not pull it back. If the dream becomes strange or unclear, that’s normal. When the image fades, let it fade. Sleep will take over. ->TRY-OUT: The classic technique: WBTB (Wake Back To Bed) Supposed to be one of the most effective methods. Go to sleep as usual. Set an alarm after ~5–6 hours Stay awake for 20–40 minutes (dim light, read about dreams) Go back to sleep with a clear intention: “When I’m dreaming, I’ll know I’m dreaming.” Strongly increases lucid dream chances.

STEP 6: Avoiding dream disruptors

1. Forcing control Trying to command the dream instead of interacting with it. Lucidity thrives on participation, not domination. The moment you try to “make something happen,” the dream often ends.

2. Overexcitement Sudden joy, fear, or sexual arousal can spike the nervous system and cause awakening. Antidote: slow the breath, touch the ground, observe details.

3. Struggling against the dream logic Dreams follow symbolic coherence, not rational rules. Arguing with the dream’s physics or narrative often collapses the state.

4. Excessive reality-checking Repeatedly checking clocks, mirrors, text, or asking “Is this real?”. This pulls awareness back toward waking consciousness.

5. Sudden self-awareness of the body Thinking about your physical body in bed. Feeling limbs, breath, or the room. This re-anchors consciousness in waking reality.

6. Fear of the unknown Trying to escape uncomfortable images or emotions. Attempting to wake up because something feels strange.

7. Verbalising too much Talking loudly, explaining, or narrating inside the dream. Language activates analytical brain regions that dissolve the dream state.

8. Desire for proof or performance Wanting to remember, control, or achieve lucidity. Trying to “succeed” at dreaming

Lucidity is lost when it becomes a task! (= I must dream!)

STEP 7: Tips for remembering dreams

Avoid checking your phone immediately after waking up! Stay still for a moment and recall images or feelings. Write down fragments as soon as possible (dream diary!!) 

Introduction to lucid dreaming.pdf

Download PDF • 6.53MB