Dreamlog

Original post taken from Howie in the Articles Section (https://www.dreamviews.com/wiki/The-...tion-Technique). Copying it here for my reference to improve meditation and WILD capabilities.

1. 61 point relaxation technique


This figure illustrates 61 points on the body. To do this exercise, you need to memorize the sequence of points. (This is not difficult, because the points are arranged in a simple pattern) They begin at the forehead, travel down and up your right arm, then across to your left arm, down to your torso, down and up your right legs, then back up your torso to the forehead.

2. Focus your attention on one point at a time
Begin at your forehead, focus your attention between your eyebrows and think of the number one. Keep your attention fixed at point one for several seconds until you feel that your awareness of the location is clear and distinct. Think of yourself being located at this point. Before moving on to the next point, you should feel a sense of warmth and heaviness at this spot.

3. Move through each point in sequence
In the same manner, successively focus your attention on each of the first thirty-one points. Proceed slowly, and imagine you self being located at each point as you reach it. Feel the sense of warmth and heaviness before moving on. Do not allow your mind to wander. At first you may find this difficult to do: you will find that at times you suddenly will forget that you are doing the exercise and start daydreaming or thinking about something else. IF you lose your place, return to the beginning or the last numbered point you attended to, and continue. Practice with thirty-one points until you can attend to them all in sequence without daydreaming or losing track.

4.Extend your practice to include all sixty-one points
When you can attend to thirty -one points in sequence, repeat steps 1 and 2 with all sixty-one points. Practice this until you can do all points without losing your focus. Now you are ready to use this exercise with lucid dreaming induction techniques.


This technique was acquired from Exploring The World Of Lucid Dreaming, by Stephen Laberge and Howard Rheingold. ( Figure was adopted by Exercise without movement by Swami Rama [Himalyan Institute, Honesdale, PA.])

Adding this to my DJ as a reference. Found it in a 2016 post in the attaining lucidity section. Below is from FryingMan. Thanks for putting this info out there FryingMan! I've been trying to connect meditation to my lucid dreaming practice and this helped me understand a bit more:

I think the best meditation for lucid dreaming is maintaining mindfulness during everyday, complex waking life experiences. In dreams, we do not sit or lie quietly in a room with only our thoughts for company. We are usually active in the dream world, interacting with objects and beings, noticing things moving into and out of our visual field, feeling emotions and reacting to our experiences. We are "living" just like (or similar to) we do in the waking state. In "The Tibetan Yogas of Dream and Sleep," Tenzin Wangyal Rinpoche writes:

"This is the sequence: awareness in the first moment of experience, in response, in dream, ..."
In other words, in order to get lucid in dreams (regularly), we must first master awareness in the first moment of experience and response to experience! We must practice this while awake.

Rinpoche continues:

"One cannot just start at the end. You can determine for yourself how mature your practice is: as you encounter the phenomena of experience, examine your feelings and your reactions to the feelings. Are you controlled by your interactions with the objects of experience or do you control your reaction to them? ... can you remain in steady presence in diverse situations?"

I believe this, right here, is the crux of lucid dreaming practice.

Sitting mindfulness meditation (I prefer open eyed, with visual input, not sitting stock still or focusing only on a single object, but looking around experiencing my environment) can be helpful to get started. Start in a quiet location, like on a bench in park (there's still usually plenty of activity if you open yourself to experiencing it!) Then gradually move up to more and more complex, hustling & bustling environments as you master remaining mindful in relatively quiet situations.