I'm just like you! I don't use WBTB because i never can go back to sleep!
I do wake up naturally alot at night, sometimes it takes me an hour to go back to sleep!
So whenever i wake i try to do some MILD! But like i said, it isn't required that you wake up at night, you can do your MILD excercices before bed to! But you'll probably have more chances of it working when doing it before going into a new and long REM-cycle, so that it's fesh in your mind!
There's more then just using mantra's to MILD! You want to use cue's (like dreamsigns), and you want to visualise yourself recognizing those cue's!
Basicly you want to say : "When i see my old house, i will do a reality check", then you visualize yourself doing that as if you are in the dream, getting lucid. Then you repeat this process a few times...
You have to train your prospective memory, you have to train yourself to remember to remember! You can do this during the day by picking a random dreamsign. You do your mild exercise in the morning and see how many times you have RC'd to the random dreamsign you have chosen during your day. By doing it every day you're prospective memory will get better and better and so will you're chances for using MILD before bed!
As for the best RC, i think that depends from person to person!
I think that the best RC is the timecheck, it seems to work for almost everybody!
Personally i use :
timecheck,
biting my finger,
counting my fingers and inspecting my hands
mindcheck : ask yourself where you are, who you're with, what were you doing before this, how did you get here, do you remember waking up...
Also check out your surroundings, pay attention to the details and the lighting, does everything fit, are all the objects here in their context, is the furniture in it's right place...
Also when you RC, you really should expect it to work, even though you know you're not dreaming, try to visualize the RC working.
When you expect it to work in a dream, chances are likely it will work, cause that's how dreams work!
Basicly pretend that you're dreaming whenever you do an RC!
As for finding wich RC may be best for you, try testing out alot of RC's in your next lucid and see wich work best! That's what i did!
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