This is a tutorial I made for a friend as he couldn't quite get the concept in other tutorials, hope it's a help. Please leave a comment or tips that could improve it.
There are kind of two types of MILD, before sleep and during it.
Before Sleep
1. Really relax, spend about 5-10 mins just relaxing. Move about as much as you like during this as long as you're comfortable.
2. Clear your mind. Visualise your thoughts as words or clouds etc. and then just let them flow out of your head. Imagine the clouds just fading away. Repeat this until your mind is relatively blank.
3. Think about your goal: eg. remembering to RC when you wake up. Solely focus on this one thought. Repeat it over and over until it is ingrained into your subconscious.
4. If your mind wanders off track gently force it back on track with the visualisation of your thoughts technique.
5. Try and make sure that one of your last thoughts is of your goal.
During Sleep
This is to be used with WBTB.
1. Wake up four-and-a-half, six or seven-and-a-half hours after you fall asleep (this is going to be an estimate and use an alarm).
2. Record your dreams.
3.Stay awake for about 15-30 minutes. Whatever feels natural. Until you feel fairly alert. Think about the dreams you had.
4.Go back to bed
5.Really relax, spend about 5-10 mins just relaxing. Move about as much as you like during this as long as you're comfortable.
6.Clear your mind. Visualise your thoughts as words or clouds etc. and then just let them flow out of your head. Imagine the clouds just fading away. Repeat this until your mind is relatively blank.
7. Imagine yourself in the dream you just had. Imagine that you are lucid (do an RC, have your imagined self say, "I'm dreaming!", etc.) Say to yourself I will become lucid. Believe it vehemently.
8. Fall asleep, again making sure that this image of yourself becoming lucid is one of the last things on your mind.
9. With luck you'll find yourself in a dream where you become lucid.