Mnemonic Induction of Lucid Dreams (often abbreviated to MILD) is a technique developed by Dr Stephen LaBerge of The Lucidity Institute as a method for inducing lucid dreams.
It was primarily created as a form of Dream Initiated Lucid Dreaming, which involves becoming lucid from within a dream, also known as regained awareness. MILD involves setting an intention to recognize the dreamstate, or notice that you are dreaming while you are dreaming. Dr. LaBerge's original method remains a potent and effective technique. MILD has also been adapted and altered over the years, so a prominant adaptation will also be discussed. The method works well with dream signs, which are anything out of place in any way that can indicate that you are dreaming, something with a low chance of happening while awake, or something with a high chance of happening in your dreams. There are also recurring dream signs, or dream signs that are repeated or frequent throughout someone's dreams. Performing critical, mindful reality tests or Reality Checks throughout the waking day can be beneficial as well, but it is not required.
Dr. LaBerge's Original Method[]
Now, for the original MILD technique. You can find the original in Chapter 3, Waking Up in the Dream World, of Exploring the World of Lucid Dreaming by Dr. Stephen LaBerge. The FAQ on the Lucidity Institute website cites page 78 as the location of the MILD technique in the afore mentioned book. Most of what follows on the original MILD technique will be cited from that page. Note: While MILD can be practiced during the day, done before bed, or done at any time during sleep, the Lucidity Institute recommends the best time for performing MILD as after awakening from a dream, before returning to sleep.
First, setup dream recall. Set intentions before going to bed to notice when you wake up from a dream and to remember dreams upon awakening. When you awaken from a dream, recall it as completely as you can.
The next stage involves setting your intention to lucid dream. While returning to sleep, concentrate on your intention to recognize that you're dreaming. Repeat "Next time I'm dreaming, I will remember I'm dreaming," like a mantra. Meditation helps master your focus during this state. Put real meaning into the words and focus on this idea alone. If you find yourself thinking about anything else, let it go and bring your mind back to your intention.
Next, see yourself becoming lucid. As you continue to focus on your intention to remember when you're dreaming, imagine that you are back in the dream from which you just awakened (or another one you have had recently if you didn't remember a dream on awakening). Imagine that this time you recognize that you are dreaming. Look for a dreamsign—something in the dream that demonstrates plainly that it is a dream. When you see it say to yourself: "I'm dreaming!" and continue your fantasy. Imagine yourself carrying out your plans for your next lucid dream. For example, if you want to fly in your lucid dream, imagine yourself flying after you come to the point in your fantasy when you become lucid. Any dream control idea or dream goal you have works here.
Finally, Repeat steps 2 and 3 until either you fall asleep or are sure that your intention is set. If, while falling asleep, you find yourself thinking of anything else, repeat the procedure so that the last thing in your mind before falling asleep is your intention to remember to recognize the next time you are dreaming.
Because it is easy to master (almost everyone sets intentions frequently), it is ideal for research purposes involving subjects who have never practised lucid dreaming induction techniques before.
Performing MILD with the Three Rs[]
This approach to MILD was created by Dr. Kristen LaMarca, a research associate of Dr. Stephen LaBerge. You can find her method in her book, Learn to Lucid Dream, as well as on her website, mindfulluciddreaming.com You may find her guide linked in the blog posts on her website, or you can use this link to reach her MILD guide directly.
The essence of this MILD guide is to consider a method of setting intention that involves rescripting a scenario, rehearsing the rescripted scenario, and reminding yourself of your intention. The exact steps will be copied directly from Dr. LaMarca's guide, as well as a couple of tips she provides. As with Dr. LaBerge's version, you can practice it during the day to help set intentions to notice that you are dreaming, you can do it before bed, and you can do it during nightly awakenings. As with the original MILD technique, Dr. LaMarca recommends that the best time to perform this technique is after awakening from a dream and prior to returning to sleep. It is noteworthy that Dr. LaMarca also recommends utilizing intentions to notice natural awakenings to practice this technique during the night. Now, for the steps.
First, Rescript. When you wake from a dream, decide how you would re-sequence your dream’s events to include becoming lucid. Choose a point in the dream during which you recognize a dreamsign and say, “This is a dream.” Next, rescript the rest of the dream as if you remained aware that you were dreaming and carried out a meaningful task.
Next, Rehearse. Imagine yourself back in the dream, except this time, experience the new, rescripted version in which you became lucid. Visualize yourself becoming lucid and what the rest of the lucid dream would have been like. Repeat this visualization as many times as needed to clearly see yourself back in the dream, remembering you are dreaming.
Finally, Remind. Set a mental reminder that when you return to sleep and begin dreaming, you will remember that you are dreaming. Tell yourself, “I will become lucid when I am next dreaming. I might encounter a dreamsign similar to those in my previous dreams, or it might be a different type of dreamsign. Next time I’m presented with a dreamsign, I will remember that I’m dreaming.” Focus on this intention right before you fall back asleep.
You don't have to perform MILD until you fall asleep, though keeping your last thought on your intention does help. Dr. LaMarca describes in one section what an all-out, full day of MILD practice would look like, and I would recommend going to her site and checking it out. Next, I'll reference a couple of Dr. LaMarca's practical tips, quoted from her website.
Her first tip is for people who have difficulty performing the technique without falling asleep in the middle of it. "When you are applying the three Rs during brief awakenings in the middle of the night, you might find that you fall back asleep before you are able to complete the exercise. To prevent this, prop yourself up in bed momentarily to practice the three Rs before you return to sleep." One thing I also recommend for people who may get distracted, myself included, is to perform MILD sitting up before laying down, verbalize the process as you go through the steps, or both. I find that this helps me to stay focused on the technique and my intention when performing it.
Dr. LaMarca's next tips revolve around an absence of dream recall, as well as how MILD works and a common misconception surrounding it.
"If you are unable to remember a dream when you wake, you can still practice MILD. All you need to do is select one of your other recent dreams that you recall well and practice rescripting and rehearsing that dream as if it were lucid instead."
"After rescripting and rehearsing a recent dream, you might mistakenly expect that the next dream you have when returning to sleep is supposed to be the same. However, this is rarely the case and not the purpose of MILD. Rather, MILD uses your own mind’s imagery as a training ground to rehearse what it takes to notice you are dreaming, thereby strengthening your ability to execute on intentions to lucid dream."
Her next tip involves being meticulous and thorough in your practice. She discusses several methods for how someone can improve upon their practice, which are worth reading.
Finally, Dr. LaMarca notes that the three Rs can be done in forms other than visualization, including verbalizing the rescripting process or writing it in a dream journal. This is something that can be beneficial for people who struggle to visualize, such as those with Afantasia.
Conclusion[]
MILD is a versatile technique that has been adapted over the years from its original creation. The variants discussed show how the MILD technique can be adapted to suit different approaches and style. The core elements and goals remain, though the approaches discussed herein are somewhat different. MILD remains an effective and useful induction technique for lucid dreaming. As with all lucid dreaming techniques, the process is meant to help train a skill, in this case, prospective memory. Practicioners should be mindful of the skill training aspects when learning to lucid dream, and practice consistently with a chosen routine prior to switching techniques. At least a month of consistent practice is advisable, though practicioners should insure that their practice is comfortable and at their own pace as to not stress themselves out. Thank you for reading, and happy lucid dreaming! Please be sure to check out the linked resources below.
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See Also[]
The MILD Technique by The Lucidity Institute website
The MILD Technique By Dr. Kristen LaMarca, from her website, mindfulluciddreaming.com
How to Have Mnemonic Induced Lucid Dreams by World of Lucid Dreaming website
Note: The following link points to a page that cannot be found. The resource may have been removed or relocated, or the URL may have been copied incorrectly.
MILD Lucid Dream - The Basics by Learn Lucid Dreaming
Mild Lucid Dreams