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If you really want to experience the amazing phenomenon of CONTROLLING your dreams and being aware that you are dreaming, then stick with me!
I’ll share all you need to do in order to reach your goal!
This is going to be your 14-day lucid dreaming challenge, that you should follow day by day.
The easiest way to do it is to either bookmark this article or to download our calendar with all of the information, written in short.
If you give your e-mail address below, you will get the file on your email! Easy peasy!
Note: you will get it within an hour!
Get our CALENDAR in your mailbox:
With that said, this article includes:
Preparation: What you will need for the whole period!
14-day lucid dream challenge: An extensive guide
FAQ
Conclusion – Sources to further information about lucid dreaming
First, let’s start with what you will need to get, before starting!
1. Preparation – You will need:
1. Motivation
Sorry if it sounds lame, but that’s the truth.
If you are not motivated enough, if you are not even sure if it’s possible to lucid dream and you have doubts about it, then maybe you shouldn’t do the challenge.
Because if you aren’t excited and if you plan to skip some of the tasks, it is better to come back when you are motivated enough.
2. Determination
You should be determined to FINISH the challenge no matter what!
Here, being consistent and also MOTIVATED will help you go through these 14 days!
3. A dream journal
You should get a simple notebook in order to write down and follow your dream patterns in your dream journal.
In case you want to have more fun with your dream journal, check some of these, that are having some additional features (the first 2).
4. Vitamin B6 / Melatonin
Sleep promoters such as these two are going to give you a huge boost in your dream recall.
If you ave troubles with remembering your dreams, get some of theese suplements.
They are safe as well as very affordable. You will be able to find very good deals on Amazon or you can even find them in your local pharmacy.
They are not only important for your dream remembrance, but also they can increase your dream vividness, which can trigger lucidity!
5. Dream tea for better sleep
Herbs have been used for centuries for different kind of medical and spiritual purposes!
The truth is that they are an amazing natural help that can not only aids for peaceful sleep but also enhances DREAMING!
You can see on Day 4 which herb can do what whereas right below, you can find all of the herbs we are talking about!
2. 14-day lucid dream challenge:
An extensive guide
Day 1: Reality check
You can and you should start right now!
A reality check is basically a simple action, that will ”prove” to you that you are in the REAL WORLD or the opposite – inside of a dream.
After studies, it is proven that people dream about an event – the night after it happened. Moreover, on the 6th and 7th day, the likelihood of incorporating the event into the dream increased!
1) Focus today only on reality checking.
However, you should keep it up every day, until the end of the challenge. So, as you perform them today, every hour or two, you should do exactly the same for the next 14 days!
2) The first week do finger palm push, it is very famous as well as useful.
On Day 8, you will switch it with another action (more about it below!).
The point of a reality check is when you get used to doing it throughout your day, to start doing it in your dream world, too.
So, when you do it in your dream, it will spark lucidity, since, in your dream, your hand can go through your palm, for instance.
Day 2: Dream Journal
1) On the second day, start with dream journaling.
And exactly like reality checks, you should keep writing in your journal until the end of the challenge.
2) Write every morning, anything you remember!
Even if you cannot recall anything, then just write “No dream recalled”. The important is to build a habit.
This is especially important if you struggle with remembering your dreams. It will also help you to identify your ”dream symbols”.
That’s the weird things, that usually appear in your dreams.
Sometimes, they are weird, as, for instance, you will be with a person from your childhood that you didn’t speak with from a very long time.
Or it can be a repeatable dream, that you always have.
You can recognize that you are in a dream exactly with the help of your dream symbols/signs!
Moreover, by keeping a dream journal you will form an idea of your dream signs, which hs the potential to trigger lucidity!
REMINDER:
Don’t forget your REALITY CHECK today! Do it approximately every 2 hours.
Day 3: Meditate
1) Today is the day, which you start with meditation.
Do not worry though!
Even if you never did it, it is not something that should bother you!
It is very simple, and for beginners, guided meditation is the best choice!
Exactly like the first two, you should stick with meditation till the end of the challenge!
However, if it is getting already too much, it is completely fine to do it every SECOND day.
Better start gradually, but steady.
And don’t worry, I will remind you when you should do it, so you won’t forget and get confused when to do it.
2) Also, you can do it any time it suits you the best.
Do it for at least 10 minutes. You can find an example of easy breathing technique, that will help you to relax HERE!
Day 4: Goodnight smoothie and a cup of DREAM TEA for better sleep
1) Today is a simple day! However, do not forget your dream journal and reality check!
The new thing that you should do is a night smoothie and a cup of tea that will induce better sleep!
You may wonder how?
Actually, it is very simple!
Some foods, as well as herbs, can trigger sleepiness, where others can do the opposite (such as fatty, caloric and sugary foods and drinks).
Important note:
Sleep is essential if you want to have a lucid dream, so DO NOT UNDERESTIMATE IT.
If you have a hard time with sleeping, or you have irregular sleeping patterns and you sleep less than 8 hours, I have some bad news for you.
You should deal with the fact that lucid dreaming won’t really happen if you don’t fix the problem with your sleep.
PART 1: GOOD NIGHT SMOOTHIE
Even if you have a perfect sleeping routine, a good night smoothie will only bring you more benefits!
The 5 smoothie recipes that you can choose from are HERE, but we will mention one of them if you don’t feel like scrolling to find them now!
SLEEP-INDUCING SMOOTHIE RECIPE
1 banana
1-2 dates
12 cashews ~ (spoon and a half)
100-200ml soy/almond milk*
Instructions: Blend everything until smooth and enjoy!
* You can add more or less milk, depending on the consistency you want to reach!
Check out the smoothie and the recipe in the video below!
PART 2: DREAM TEA
As for the tea, there are a few DREAM herbs, that can promote dreaming, improve dream remembrance and even enhance lucidity.
These include:
Calea Zacatechichi ”the dream herb”– increases dream clarity and vividness
The African Dream Herb – ability to induce unusual dream states
Ginkgo Biloba – memory enhancer *improves dream recall* and brain boost
Passionflower – improves sleep quality, effective insomnia treatment
Lemon Balm – sedative, calming effect, improve the length and quality of sleep
Chamomile – helps for a better, deeper and more restful sleep, associated with treating insomnia
Mugwort – improve your dream recall and makes your dreams more vivid
Valerian Root – one of the most effective natural fighters against insomnia and studies have shown that a common effect is shown in increased vivid dreams.
NOTE:
You should drink your smoothie and dream tea BEFORE going to sleep!
Also, you will have to drink them a few more times throughout the challenge.
Don’t worry, I’ll tell you when exactly!
Day 5: Vitamin B6/Melatonin
1) Today, you should find any of these supplements in the closest pharmacy OR just get them from Amazon.
Luckily, there are very cheap deals there that go from $5.
For free delivery, just try Amazon Prime for a month for free!
2) These things will affect your sleep but most importantly your dreams, too!
I’ll share a bit of information about both of them, so you can pick which one you prefer!
Vitamin B6:
Studies have shown that B6 increases dream vividness or the ability to recall dreams.
This vitamin simply makes the dreams more memorable and longer!
Melatonin:
A research demonstrated that melatonin impacts dreaming variables and bizarreness.
Melatonin makes them more vivid, also, increase the ability to remember them, and to feel in control.
NOTE: Today you should spend at least 10 minutes to meditate.
Also, perform your reality check as well as write in your dream journal!
Do not skip them, since creating the habit is the most important part.
Do it anytime you can, but for best effects, do it before going to bed.
Also, you should stick with the supplement you choose until the end of the challenge!
Day 6: A lucid dreaming technique
Now, after we already started with all of the fundamentals of lucid dreaming, we can go to a lucid dreaming technique!
Decide which one you want to practice.
1. Wake Up Back To Bed Technique (WBTB)
– this is when you wake up after at least after 4 to 6 hours of sleep.
The other option is to wake up about 2-3 hours before your usual time. So, if you usually wake up at 9, then set the alarm for 6.
Choose an alarm that is going to wake you up but isn’t too loud.
Step by step, it should look like that:
1) Wake up during the night
2) Stop you alarm – that should be your only movement. Then try not to move at all!
3) Stay calm, relax, meditate…essentially, try to think about the dream that you just had (if you remember it), or simply think of a new dream scene.
Where you would like to be, with who, etc.
Focus on this, while you gradually fall asleep.
2. Senses Initiated Lucid Dreaming (SSILD)
Since we are building up conscious awareness, both in your dream and in your waking state, you can use the SSILD technique, too.
It is simple, as well as beginner friendly! It works with your (three) senses – sight, sound, touch.
It is similar to other proven techniques and the success rate, when combined with other techniques is extremely high.
But as for now, if you decide to go with it, do not mix it with other techniques.
It is important to understand it completely.
Step by step, it should look like that:
– similar to WBTB, you should wake up after at least after 4 to 6 hours of sleep.
1) Focus on sight – close your eyes, focus on the darkness behind your eyelids.
Be relaxed, try to not move your eyes. You should do this for approximately 20-30 seconds, but do not count the seconds!
* Some of you might see here shapes/lights/colors, others may not see anything. In both cases – it is all good and you shouldn’t be worried.
2) Focus on sound – afterward, shift your attention to the sounds that you hear. Focus on the sound of your breath, your pulse, the external sounds around.
Is it pretty much like meditating – be aware of the noises around you, but try to be relaxed and not think about them too much.
It’s okay even if you hear anything.
3) Focus on touch – lastly, focus passively on what your body feels.
Spot any sensations that you may have, like:
– the warmness under the blanket, the temperature of the air in the room
– the weight of the blanket, the softness of the pillow
– the rising up and down of your chest when you breathe, your heartbeat
First, complete the steps fast, for each step a few seconds, whereafter, you should you should perform the cycle slowly (20-30 seconds) and repeat it 3-4 times.
It is important to avoid “trying too hard” during steps as well as counting the seconds!
Even if nothing happens, don’t worry, you didn’t fail. We will try again very soon!
Consider this as a ”preparation” trial.
And if it works – GREAT, you should be very proud of yourself! 😀
So now…
Choose between these two techniques, and stick with it until the end of this 21 days.
Don’t worry, you don’t have to interrupt your sleep in order to perform the technique every single day since you are already doing a bunch of other things.
Follow this challenge and you will find WHEN to do to the technique.
This will give you a bit more than 2 weeks to practice only ONE technique, which is an ideal time for it to work!
REMINDER:
– also, don’t forget today your reality checks, supplement and dream journaling!
Day 7: Combination
Today just combine everything from the previous days! So, you need to:
1) Write down in your dream journal
2) Do reality checks throughout the whole day (today is the last day with finger palm push! So stick with it for one more day).
3) Meditate (in the morning or in the evening)
4) Drink your dream tea and smoothie before going to bed!
5) Take the chosen from you supplement
6) Perform the preferred from your technique!
And remember!
Do not stress out about anything.
Just be sure to do as much as possible.
Even if you forget 1 thing, don’t freak out, but keep it up.
The whole point here is to create some small habits, that are very important for your lucid journey.
Day 8: Understanding it, even more, Part 1
It is very important to be prepared…
For instance, some people wonder if lucid dreaming is scary or dangerous, can you stuck inside a dream and similar disturbances.
Do yourself a favor and figure these things.
Therefore, today is your ”getting in-depth” day 1.
Read, either from a book or simply find articles on dreaming topics, that intrigue you. Instead of googling whatever, make a small list.
Write there 3-5 questions that you would like to know about lucid dreaming.
For instance, your list can look like that:
1. What are the benefits of lucid dreaming?
2. Why do we dream?
3. Is dangerous to lucid dream?
4. Does lucid dreaming cause sleep paralysis?
5. What can I do inside of a lucid dream?
Just find out some interesting things about the topic.
This will not only motivate you to keep going, but also will remove any worries and it will prepare you for unexpected situations.
NOTES:
1) Don’t forget your reality checking, dream journaling and the chosen from your supplement!
2) Day 8 is the day when you switch your reality check, too! So, from now on, it WON’T be the finger palm push.
3) For the next days, you should perform: Bite your tongue and see if it hurts.
Day 9: Mindfulness
The today’s focus is AWARENESS!
But not in the dream state, but simply throughout your day.
Observe small things that you haven’t notice before.
Also, today is your meditation day, so try to find the time to meditate 2 times.
NOTE: Download some free binaural beats samples!!!
You can find some good, free, 30+ minutes – in our article here.
These sounds will transfer your meditation practice on a completely new level!
If you are not common with binaural beats, simply put:
They are two different tones of frequencies, played at the same time, separately to each ear.
The brail will try to match the 2 different frequencies, which will stimulate and changes your brain state.
The effect of the binaural beats is to slow down the brain, which will allow you to reach deep relaxation states.
They are also proven to improve sleep, enhance your conscious awareness and the chances of becoming lucid with these beats are much higher!
Moreover, we can all agree that meditation can be difficult for some.
Binaural beats give anyone a chance to use meditation as a tool for personal growth, relaxation or spiritual practice.
REMINDER:
– don’t forget your reality checks, dream diary, and supplement!
Day 10: Perform the chosen from you lucid dreaming technique
Perform WBTB or SSILD technique today.
Do not worry too much about anything else.
However, don’t forget:
– your reality checks!
– your dream journal!
– your supplement!
Day 11: Repetition & Be conscious and focus on nutrition!
Again, do not worry too much about it, simply check out articles with 30 foods that can improve your dreams, as well as dream recall.
Do some of our 5 good-night smoothies before going to sleep.
Drink at least twice today your dreamy herb tea!
Also, today is your meditation day!
In short, be conscious of what you eat and drink, because paying attention to these small things will grant you with some higher probability of experiencing a lucid dream!
REMINDER:
– don’t forget your reality checks, dream diary, and supplement!
Day 12: Notice patterns
Now, you already have more than 10 days of following all of the important parts that will lead you to lucid dreaming.
Today, you should simply focus on reality checking, on your dream diary and on the chosen from your technique.
1) A small additional task for today is:
Sit down and check what do you have so far in your dream journal.
Try to recognize any dream symbols and patterns.
These things are crucial for becoming conscious in your dream.
Familiar dream or odd scenarios can trigger lucidity, especially if some things are repeatedly appearing in your dreams.
They can help you to recognize that you are dreaming!
The dream symbols are the thing that will show you, indirectly that you are in a dream.
So, keep an eye in your dream and develop an idea of your dream signs, which can easily trigger lucidity!
REMINDER:
– don’t forget your reality checks and the supplement!
Day 13: Getting in-depth, Part 2
Today, it will be similar to day 8.
However, this time you should research completely new topics and questions that you are interested in.
Actually, today is your AUDIOBOOK day! That’s right!
Choose between these FREE audiobooks that are about dreaming and lucid dreaming and start with it.
Start with it any time of the day you can.
You can pick a free audiobook among:
Just find out the one you find it most interesting.
This is an important day!
The book will give you much more information about lucid dreaming, which will also motivate you to keep going, even after this 14-day challenge!
You should still keep your dream journal as well as perform the reality check and take your dream supplement.
Day 14: Keep it up!
Today is your final day of the challenge!
If you stick with it till the end, GOOD JOB!
That’s the attitude you need to have if you want to become conscious dreamer!
Now all you need to do is to KEEP IT UP! Yes, that’s right.
The challenge was just the beginning of your lucid dreaming journey…
Now all you need to do is to stick with your new routine. For today you have:
1. Write down in the morning your dreams in your dream journal
2. Perform reality checking throughout the whole day (between 8-12 reality checks, with FULL awareness)
3. Meditate before going to sleep OR in the morning
4. Make yourself a good night smoothie
5. Take your chosen supplement before bed
6. Wake up during the night and perform your lucid dreaming technique!
3. Q&A
Can dreams be controlled?
Yes, they can.
However, LUCID DREAMING means to be simply AWARE that you are dreaming.
With practice and consistency, you can LEARN how to control your dreams!
Isn’t that amazing!
However, you need to put the seeds and you first need to find your way thru the first steps, that we mentioned in this 14-day challenge!
Can you learn to lucid dream EVERY NIGHT?
This is a hard one.
Cannot say it is impossible, because I don’t have the resources to know the answer.
Regular lucid dreaming requires a lot of changes and motivation.
You can learn how to do it on a regular basis, meaning a few times per week.
Why should I try this challenge?
First of all, because it is going to be fun!
Second, you have ALL THE steps that will make it super easy.
Since a lot of beginners might feel lost, they can give up too quickly or they can simply practice the wrong stuff.
With this 14-day challenge, you won’t have these problems at all!
Also, lucid dreaming it’s a proven skill that can improve your sleep quality, prevent having nightmares, control your dreams and much more!
It is an amazing skill that you would benefit A LOT!
OK, but what exactly are the benefits of lucid dreaming?
Well, the list here is long! But some of the benefits are:
– to overcome your fears in the actual waking world
– solve real-life problems
-practice numerous life skills in your lucid dreams and make yourself better at them in actual life
– to intervene in the nightmares once they occur as well as change them to bring about conclusions that are positive
– emotional healing
4. Conclusion
For further information, feel free to check:
When and how to do reality checks CORRECTLY
How to keep a dream journal EFFICIENTLY
The unique meditation effect on LUCID DREAMING
Improve your meditation with these awesome BOOKS
How to have more dreams with these 30 FOODS
SSILD technique – detailed, step-by-step guide
Dreaming more with MELATONIN
Vitamin B6 and DREAMING
Top 15 lucid dreaming HERBS
FREE lucid dreaming audiobooks (REVIEW)
Lastly, if you reached until here, then you really think of starting the challenge and that is amazing!
We invite you ALL to begin with it, right NOW!
The most important part of this whole thing is creating the small, essential habits that will MAKE you to lucid dream!
For anything unclear, you can always use the search bar to look for definitions, or guides for different tasks, that you don’t understand.
Also, you can always contact us on our e-mail, either to ask us something or to share your amazing experience after the 14 days!
I would like to join…please send me a copy of your 14 days guide of lucid dreaming…thanks!?
Hi Antonio,
That’s awesome, I’m glad you want to join!
Please check the beginning of the article, where you can write down your e-mail and you will get the calendar within an hour (as well as our free e-book with some tips 🙂 ).
I think a calendar would be very helpful…
Where is the link for the calendar?
Thanks!
If you write down your email (it is at the beginning of the article), you will receive it within an hour. 🙂
I entered my email to receive the calendar. All I received in the email was a code for the book. Can I get some help with this please? Thank you
Hey! Can you double-check, please? Usually, it comes as a second e-mail, after the one with the code. If you still don’t have it, please email me at [email protected] so I can send it to you!
So I am new to lucid dreaming and I wanna follow this guide but is there a problem if I can’t drink the smoothie(I’m allergic to milk).
Hey Nikolay!
That’s awesome, I’m glad to hear that you want to try the challenge.
The smoothie is not with dairy milk, to which I assume that you are allergic? You can use any type of plant-based milk!
If you still cannot, or don’t want, you can skip the smoothie step. 🙂