The Prospective Memory Course
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I'm not sure where to post this. Or if you even want to use it. But... I wrote it. So... here you go!
The Prospective Memory Course:
A Multisensory Approach
by: ThreeRainbows
I. What is Prospective Memory?
Prospective memory, quite simply, is the ability to remember to remember. For example, if we need to take a pill at 5:00 PM, we use our prospective memory to remember to take this pill at the correct time. It is future-oriented, where as typical memory is past-oriented. In lucid dreaming, we use prospective memory to remember that we are dreaming, or to remember our RC triggers. However, in a society that relies on phones, GPSs, and computers, we have very little "need" to do any of this remembering ourselves anymore. This is unfortunate, because prospective memory is a pivotal skill for the success of lucid dreaming.
II. Purpose: Why does the lucid dreamer want to build prospective memory, and why should there be a course devoted to this topic?
Building prospective memory empowers the lucid dreamer on many levels. Useful for the beginner and advanced dreamer alike, developing this ability sets a foundation that directly increases the liklihood of DILDs (often the first stepping stone for the new lucid dreamer), as well as MILDs (a more advanced technique). Prospective memory affects our ability to have a DILD by aiding us in the performance of successful reality checks, both inside and outside the dream-state. By questioning our reality in real life through the use of prospective memory-based RCs, we are more likely to do the same in a dream - thus increasing our chances of a DILD. It also improves the success rate of the MILD by enhancing our ability to remember to remember. This will allow us to remember the MILD mantra we can use while falling asleep: "I will remember that I am dreaming," during the dream-state - causing lucidity.
Furthermore, building prospective memory allows us to increase our effectiveness at achieving lucid dreams by increasing our all day awareness. When we perform a list of well designed reality checks, we engage all of our senses. We may trigger a reality check visually (everytime we "see" something), aurally (when we "hear" something), kinestetically (everytime we "do" something), etc. This increases our chances of becoming lucid by giving us more opportunities to trigger in-dream RCs than usual (we will have practice at RCing in response to a sight, a sound, a feeling, etc., where as the typical reality check often focuses only on seeing a trigger). We can even create RCs that appeal to our most proficient way of learning (visually, aurally, etc.), thus helping our personal ability to remember. Additionally, our RCs do not have to be limited to the traditional "5 senses." We can push our reality checks to include emotional or mental pre-requisites, or just about anything that enters our field of perception.
Lastly, and perhaps most importantly, prospective memory is essential for building what Stephen Laberge and Howard Rheingold call, in their book Exploring the World of Lucid Dreaming, a "critical-reflective attitude." This is the questioning mindset that allows for genuine and meaningful RCs, and it is this skill that truly affects our ability to lucid dream regularly. By specially planning RCs to include unusual, but not completely uncommon, criteria, we fight against our natural inclination to think we are always awake, and push our boundaries of what we consider to be dream material.
A course on developing our prospective memory can help in our pursuit of lucidity, and much moreso than without such a resource. Performing typical reality checks may get us only so far; guidance can help us to learn what makes reality checks effective, how to design them uniquely for ourselves, and offer us an organized approach to building up our skill. This way, it is not so much of a one-time course, but a sustainable, routine-based method of incorporating reality checks, and the critical-reflective mindset, into our daily lives.
Lesson 2: Designing Personal Reality Checks
Lesson 2: Designing Personal Reality Checks
(2-3 days)
In this lesson, we will use the list of dream signs we made in lesson 1 to form our own highly personalized reality check criteria. We will transform the dream signs from a dream-like object/etc. to the closest real-life replacement we can come up with. We will note in our minds when we run across these items in real life. Then, using our preferred learning style (visual, auditory, etc.), we will develop 2 reality check criteria - based on our signs - to perform every day, over the next two to three days.
Why personalized?
Standard reality checks may help us become lucid, but because there is very little meaning attached to these actions, it can be difficult to keep them in our conscious memory. By creating personalized reality checks, we attach our own personalities into the process. We have emotional connections with some of our symbols (such as dream signs involving people or pets). We develop a sense of self-satisfaction by taking charge of our own progress. What it boils down to is this: the more we invest our selves in our reality checks, the more likely we will remember to do them in our dreams.
Your Job:
In this lesson, you will have four things to do:
1. Firstly, go into your workbook, and find the list of dream signs you recorded in lesson 1. Without editing your original post, make a new list on a separate sheet of paper/digital document. You are going to take each dream sign and convert it to a real-life substitute. If, for example, your dream sign is a bright orange pizza cutter used for flying, you can list your real-life substitute as "pizza cutter." If your dream sign is a deceased relative, your substitute could be "A picture of, or someone talking about, (deceased relative)." For more complex dream signs, simply do your best. The main point here is to do two things:
1. Make it realistic (but that does not mean it cannot be unusual)
2. Transform it into something you can perform a RC to
Keep in mind that dream signs can come in multiple forms: visual (an image of, or seeing, your dream sign), aural (hearing the sound your dream sign makes, hearing someone talk about your dream sign), or kinestetic (using your dream sign in its typical fashion), etc.
After you've developed your second list of transformed dream signs, create your next workbook entry log. Date it and title it with the lesson number. Put in the the list of transformed dream signs (labelled as such) in this new post, and save it. We will come back to the workbook again later.
2. Determine your learning style. You may already be aware of what kind of learner you are, but if you are not, do a little googling about the different learning styles. Some include:
-Visual learner: learns best through reading, seeing pictures, visualizing concepts, highly spacial.
-Auditory learner: learns well by listening, may be musical, good at mnemonics, prefers lectures and discussions.
-Kinesthetic learner: learns best by doing, experimenting, likes "hands-on" activities, may be mechanically gifted.
-Combination: learns best using multiple methods, or is equally strong in two or more styles.
It is important to point out that these styles are merely broad generalizations meant to help you maximize your potential. They are not universal, and certainly no one must feel pinholed into any one area. It is very possible for someone to be both spatial and musical, etc. However, for the sake of the exercise, try to pick one or two learning styles (preferably one) that best represent the way you prefer to learn. If you find another style that is not listed here, and want to be creative, feel free! In any case, once you've decided, add your learning style into your workbook post, and head to the next step.
3. Using your transformed dream sign list, and your learning style, you are going to create two meaningful reality check criteria to perform over the next two to three days. Try to pick one from your list that is common. Something you will definitely run across at least once during a day. Then, allow the second choice to be a bit more unusual, but not completely uncommon. This way, you are guaranteed to have the opportunity to perform a successful reality check, while also having the potential to develop your critical-reflective attitude. Here are some examples:
Examples for a visual learner:
1. Whenever I see a red car, I will count my fingers and ask myself "Am I dreaming?"
(Note that the RC is based on something visual, and it is common. It is very easy for most people to see a red car, many times, during the course of a typical day).
2. Whenever I see a mushroom, I will perform a reality check and ask myself if I am dreaming.
(Again, this is based on sight. However, this time the criteria (a mushroom) is a bit more unusual. There is also no guarantee that you will see a mushroom in the course of a day, depending on where you live, etc.).
Examples for an auditory learner:
1. Whenever I hear the sound of water running, I will perform a reality check.
(Common, and refers to a sound).
2. Whenever I hear someone mention the word "dinosaur," I will count my fingers.
(Not as common, stands out a bit, still based on auditory preferences).
Examples for a kinesthetic learner:
1. Whenever I use a key, I will pinch my nose and see if I can still breathe.
(Common; most people will use a key at least once in a day. Notice how this is based on an action involving the hands).
2. Whenever I snap my fingers, I will question my reality.
(This may or not be an everyday occurence for you, but the idea is to pick something you might do, but it's not a guarantee. Some other ideas include playing an instrument, clapping your hands, cooking, etc.)
For combination/other learners:
If you feel you are a combination learner, feel free to combine one reality check from each style. For people using styles not presented, feel free to get creative! For the social learner, have your reality checks involve others. Verbal learners can use words from books, texts, and websites to trigger their reality checks. Above all, have fun, and make it meaningful.
Once you've created your two reality checks, log them into your workbook. Practice them over the course of the next two to three days. Try to have at least two successful reality checks for two straight days before proceeding to the next lesson.
4. Your last step is simple. Although you will only perform reality checks for the two dream signs you used, keep your eyes (and ears, etc!) open to all of the dream signs on your list. Don't worry about perfection, but just mentally note when you notice something that's also on your list. This will help build your all day awareness.
Lastly, wrap up by writing a brief (2-4 sentences) self-reflection on how you think you did, and why (or why not) you feel these exercises will help you attain your lucidity goals. Does anything else benefit from these sorts of exercises? Did you find the reality checks to be difficult, or did you feel you needed to change learning styles? Feel free to explore the topic to your own satisfaction.
CONGRATULATIONS, you've finished lesson 2!
Lesson 3: Reality Check by Seeing
Lesson 3: Reality Check by Seeing
(1-2 Days)
In this lesson, we will venture beyond our preferred methods of learning. By now, we have developed enough skill in prospective memory to start pushing our boundaries. We will explore reality checks using solely visual cues. For the visual learner, this chapter will be more of a practice session. For other learners, however, this may be a suprising challenge. After creating 3 different reality checks based on sight, we will attempt to use our eyes, and only our eyes, as our sole determination of reality.
Your Job:
In this lesson, you will have three activities to do:
1. Now that you know how to create personal reality checks based on your dream signs, you will need to create three entirely new reality checks, using visual cues alone. Find three signs - at least one of which is common, and one of which is unusual (the third may be either - your choice). Make sure they are transformed into something realistic, and that you can perform a reality check to. Base your reality check on seeing the dream sign as well as on seeing an image of the dream sign. Here is an example:
Everytime I see a stray animal, or a picture of a stray animal, I will push my fingers into my opposite hand, and check to see if they come out the other side.
After you have determined three reality checks based on your dream signs, you may log them into a new workbook entry, with the date and lesson number as well. Practice these reality checks for the next 1-2 days, or until you feel ready to move on. Make sure to have at least 3 successful RC attempts before proceeding to the next lesson.
2. If you have the book Exploring the World of Lucid Dreaming by Stephen LaBerge and Howard Rheingold, read pages 12-13 and perform that exercise. This will help you to develop your all day awareness.
Additionally, keep your eyes open to your surroundings for the duration of this lesson. If you see anything strange, perform a RC. If you notice any items on your dream sign list in real life, stare at them for a few full seconds. Really look at them. You just may find you're looking at a dream . . .
3. Your last step for this lesson is to simply log a self-reflection on your lesson into your workbook. Were you successful? Did you find it enjoyable? How do you feel your visual abilities compare to your other senses? Feel free to go into further detail.
CONGRATULATIONS, you've finished lesson 3!
Lesson 4: Reality Check by Hearing
Lesson 4: Reality Check by Hearing
(1-2 Days)
For this lesson, we will do exactly the same things in lesson 3, but we will be using our ears instead of our eyes. We will create four new aurally-based reality check criteria, derived from our dream signs. Afterwards, we will use our ears to critically examine our surroundings, and consider our other dream signs from an auditory angle.
Your job:
In this lesson, you will have three activities to do:
1. Create four new reality checks using your transformed dream signs, based on auditory criteria. If you do not feel like you have enough dream signs, feel free to add more from your recent dreams, go back further in your dream journal, or even re-use your previous dream signs (switching from another learning style to an auditory one). This can be achieved by changing the same dream sign from an image of it, or its use, to the sound it makes, or someone talking about said dream sign. Either way, when you've created your reality checks, log them into your workbook, along with the date and lesson number. Practice these reality checks for the next 1-2 days. You should have 4 successful reality checks before proceeding to the next lesson. An example of an auditory reality check is as follows:
The next time I hear a bird singing, I will jump upwards and attempt to fly.
Your reality checks should have 1-2 common themes, and 2-3 unusual themes. I recommend this set-up because more than one common theme (that you can perform many times a day) can be burdensome. Additionally, the unusual signs (while not happening quite as often) are the best for building our critical reflective attitude. In other words, they help us question reality more than common themes, and that is the goal.
2. Use your ears in your everyday surroundings. Pay special attention to what you hear during this lesson's duration. If you hear anything unusual (a scream, an old, forgotten song on the radio, a smoke alarm), go ahead and reality check - even if it is not one on your list. Pay attention to any dream signs you come across, from an auditory standpoint. How does it sound? Really listen to it. Note which dream signs entered your life while you practiced this exercise. Are they meaningful to your life at this time?
3. Write a brief self-reflection about this experience, and log it into your workbook. What did you get out of it? Were you successful? Why or why not? How does it compare for you to the lesson on visual reality checks? Have you had any lucid dreams during this course? These are just some possible questions to explore. It is up to you to decide what you want to respond to in this section.
CONGRATULATIONS, you've finished lesson 4!
Lesson 5: Reality Check by Doing
Lesson 5: Reality Check by Doing
(1-2 Days)
This lesson focuses on an kinesthetic approach to reality checking. It promotes the use of the sensation of touch while performing RCs. During this section, we will create four new reality check critera, based on our dream signs, using touch or physical activity as the trigger. Afterwards, we will focus on our physical sensations throughout the lesson duration, and study our dream signs from a kinesthetic orientation.
Your job:
In this activity, you will have three things to do:
1. Create four new reality checks, based on your dream signs, using a kinesthetic/touch approach. Log them into your workbook, along with the date and lesson number. At this point, we have capped the amount of reality check criteria we will do in one day (four). If you feel like adding more, however, feel free. And, if you feel four is too many, you may either go back to a previous lesson, or simply do however many you feel you can handle. The number of criteria is not nearly as important as developing the critical reflective attitude. We stand to gain more, not by doing more reality checks, but by making the ones we do more meaningful. After logging your checks, perform them for the next 1-2 days, or until you've reached 5 successful reality checks in two days. An example of a physically-based reality check is as follows:
The next time I use scissors, I will check if I am dreaming.
2. Pay special attention to the physical sensation of everything in your environment. How do things feel to your hands: soft, rough, slimy, smooth? Mentally note if you see any of your dream signs, and feel them with your hands if you can. Really focus on the sensation. Are there any unusual sensations that happen during this time - something painful, something itchy, etc.? You get the idea!
3. Log your thoughts in a short self-reflection. You may include your experiences from question 2.
CONGRATULATIONS, you've finished lesson 5.
Lesson 6: Reality Check by Smelling and Tasting
Lesson 6: Reality Check by Smelling and Tasting
(1-2 Days)
During this lesson, we will focus on the senses of smell and taste. We will create four new reality checks, based on our dream signs, that revolve around things we can smell or taste. Afterwards, we will acknowledge our experiences of taste and smell in our environments, and study any dream signs from this angle as well.
Your job:
In this activity, you will have three things to do:
1. Create four new reality checks, based on your dream signs, using only taste or smell as prerequisites. This may be tricky, and if you need to, you can re-use dream signs, go back further into your dream book, or use the best similarity you can think of. For example, if your dream sign is a pizza cutter, any metallic taste would qualify. If your dream sign is a bear, any animal smell could work. Don't be afraid to get creative in your pursuit of lucidity! After creating your checks, log them into your workbook with the date and lesson number. Practice your reality checks for the next 1-2 days. Proceed to the next lesson when you are getting 5+ successful checks in the allotted time. An example of a smell/taste based reality check is as follows:
The next time I experience smelly shoes, I will check to see if I am dreaming.
2. Pay attention to the smells and tastes you experience each day. Savor your meals, allowing your focus to be solely on them, and not on a TV, etc., while eating. Stop and smell the roses. Stand by your coffee maker while it brews. Enjoy this wonderful side of life that is often overlooked. If you happen to come across a dream sign, smell/taste it. Log the experiences you have into your workbook. If you have rose oil, consider putting a couple drops on your pillow case at night. Did you smell anything unusual? Did something taste especially wonderful (or off)? Note that, and see if you notice any similarities between your waking experiences and your dreaming ones.
3. Log your thoughts in a short self-reflection in your workbook.
CONGRATULATIONS, you've finished lesson 6.
Lesson 7: Reality Check by Feeling and Thought
Lesson 7: Reality Check by Feeling and Thought
(1-2 Days)
Although emotions are part of our everyday experience, few of us give them the same status as the 5 senses when focusing on all day awareness. This is a shame, because most of our dreams revolve around emotional content. If we consider emotions as reality check triggers, we give ourselves the potential to become lucid in almost every dream. In this lesson, we will explore our spontaneous emotions, and form three reality checks based on the emotions we experience in dreams. Additionally, we will form one reality check based on a thought pattern we have in dreams. Afterwards, we will look at our dream signs from an emotional and mental perspective.
Your job:
In this lesson you will have four activities to do:
1. Create three reality checks based on emotions you have felt during your dreams (no dream signs needed). Anger, sadness, joy, fear, etc. Log them into your workbook with the date and lesson number. Practice reality checking everytime you feel one of these emotions during the duration of the lesson. An example of an emotional reality check is as follows:
Everytime I notice myself feeling irritated, I will perform a reality check.
2. Create one reality check based on a thought pattern / thought type you have had in a dream. Negative or pessimistic thinking, self-rejecting, greedy, or passive thoughts are some examples. This section is notably hard, and that is why there is only one of these. An example of a thought-based reality check is as follows:
Everytime I notice myself blaming others, I will question my reality.
3. Pay special attention to the thoughts and emotions you experience during this lesson. Are there any patterns to your thoughts? What is the frequency of the types of emotions you experience in a day? Does one emotion seem to have more of a hold over you than others? Log all of this information into the workbook. You may find not only is your all day awareness increasing, but also your self-awareness.
4. If you notice any of your dream signs in real life, focus on how they make you feel, and what thoughts they provoke. Allow yourself to fully explore these paths. Log your experiences in a short self-reflection.
CONGRATULATIONS, you've completed lesson 7!
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Lesson 8: Setting the Foundation for Life
Lesson 8: Setting the Foundation for Life
In this final lesson, we explore ways we can incorporate reality checking techniques into our daily lives to promote life-long lucid dreaming. Whether used as a tool for self-improvement, spiritual guidance, or exciting dream adventures, lucid dreaming requires a certain amount of effort to maintain. It is quite difficult for most people to continue experiencing frequent lucid dreams while not actively practicing techniques. Therefore, creating honest, sustainable routines for our method of choice is critical to the lucid dreaming lifestyle. In this chapter, we look at creative ways to practice the prospective memory method beyond the length of the course.
Your job:
In this activity, you will have four things to do:
1. Create a reality check computer desktop image for each day of the week. Add as many, or as little, reality checks as you like. Use small images for each one. In my example below, I use 4 reality check ideas from LaBerge and Rheingold's Exploring the World of Lucid Dreaming.
Attachment 9287
If you like, you can now set these as your desktop background, which can help you remember what reality checks you're doing on any given day.
2. Print out your reality check desktop images, and put them on the fridge, your wall, or your door. Any spot, really. This can help you remember to reality check throughout the day.
3. Set alarms on your phone everyday. Perform an RC when it goes off, and set it so a message pops up with your daily RC criteria (this can be altered so each day can have a different set-up).
4. Try developing your own ways of staying lucid through life. What activities can you do during the day to remind yourself to RC and help maintain your critical reflective attitude? When you miss becoming lucid at a dream sign, what do you think is the cause? Formulate a plan for how you will change your strategy to avoid missing the dream sign in the future. Log these ideas in a final self reflection, along with the date and lesson number. Lastly, as this is the final lesson, reward yourself for showing the determination and resilience needed to finish this course. You deserve it.
CONGRATULATIONS, you have finished the course!
Thank you for participating in my course!
