清醒夢

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清醒夢(Lucid Dreaming)是在意識清醒的時候所作的夢，又稱作清明夢。清醒夢跟白日夢並不相同，清醒夢是做夢者於睡眠狀態中保持意識清醒；白日夢則是做夢者於清醒狀態中進行冥想或幻想，而不進入睡眠狀態中。清醒夢一詞首先由荷蘭醫生Frederick Van Eeden在1913年提出。在清醒夢的狀態下，做夢者可以在夢中擁有清醒時候的思考和記憶能力，部份的人甚至可以使自己的夢境中的感覺真實得跟現實世界並無二樣，但卻知道自己身處夢中。　　

Lucid dreaming is the conscious perception of one's state while dreaming, resulting in a much clearer ("lucid") experience and sometimes enabling direct control over the content of the dream.^[1] The complete experience from start to finish is called a lucid dream. Stephen LaBerge, a popular author and experimenter on the subject, has defined it as "dreaming while knowing that you are dreaming."^[2]

LaBerge and his associates have called people who purposely explore the possibilities of lucid dreaming oneironauts (literally from the Greek ονειροναύτες, meaning "dream sailors"). The topic attracts the attention of a diverse and eclectic group: psychologists, self-help authors, New Age groups, mystics, occultists, ufologists and artists. This list is by no means exhaustive nor does interest in lucid dreaming apply necessarily to each group.

Lucid dreamers regularly describe their dreams as exciting, colourful, and fantastic. Many compare it to a spiritual experience and say that it changed their lives or their perception of the world. Some have even reported lucid dreams that take on a hyperreality, seemingly "more real than real", where all the elements of reality are amplified. Lucid dreams are prodigiously more memorable than other kinds of dreaming, even nightmares, which may be why they are often prescribed as a means of ridding one's self of troubling dreams.

The validity of lucid dreaming as a scientifically verified phenomenon is well-established. It may be classified as a protoscience, pending an increase in scientific knowledge about the subject. Researchers such as Allan Hobson with his neurophysiological approach to dreaming have helped to push the understanding of lucid dreaming into a less speculative realm.

目录 1 Scientific research 2 Past descriptions 3 Achieving and recognizing 3.1 Common techniques 3.1.1 Reality testing 3.1.2 Mnemonic induction of lucid dreams (MILD) 3.1.3 Wake-back-to-bed (WBTB) 3.1.4 Wake-induced lucid dream (WILD) 3.1.5 Cycle adjustment technique (CAT) 3.1.6 Don Juan's technique 3.1.7 Induction devices 4 Other associated phenomena 5 Hutton's Paradox 6 Popular culture 7 See Also 8 Notes 9 References 10 外部連結

[编辑] Scientific research

A number of universities conduct continued research into the techniques and effects of lucid dreaming, as do some independent agencies such as LaBerge's The Lucidity Institute. Jungian psychology, for example, seems to indicate that non-lucid (or partly lucid) dreaming is a way to achieve self-understanding. At present, there are no known cases where lucid dreaming has caused damage on either a psychological or physiological level. However, it would be very difficult to determine whether some form of lucid dreaming might prevent one from receiving a benefit from normal dreaming.

The first book on lucid dreams to recognize their uniqueness and scientific potential was Celia Green's 1968 study Lucid Dreams. Reviewing the past literature, as well as new data from subjects of her own, Green analysed the main characteristics of such dreams, and concluded that they were a category of experience quite distinct from ordinary dreams. She predicted that they would turn out to be associated with REM sleep. Green was also the first to link lucid dreams to the phenomenon of false awakenings.

The first scientific support for lucid dreaming came in the late 1970s from the efforts of a British parapsychologist Keith Hearne, and a volunteer named Alan Worsley, who used eye movement signals on a polysomnograph machine to signal the onset of lucidity. Philosopher Norman Malcolm's 1959 text Dreaming argued against the possibility of checking the accuracy of dream reports in this way, but this experiment proved that actions agreed upon during waking life could be recalled and performed once lucid in a dream. Similar experiments were duplicated by Stephen LaBerge at Stanford University for his doctoral dissertation some years later. Interestingly, LaBerge had no knowledge of Hearne and Worsley's previous experiments at that time, probably due to the lack of publication of Hearne's work.

During the 1980s, further scientific evidence to confirm the existence of lucid dreaming was produced as lucid dreamers were able to demonstrate to researchers that they were consciously aware of being in a dream state (usually again by using eye movement signals).^[3] Additionally, techniques were developed which have been experimentally proven to enhance the likelihood of achieving this state.^[4]

One unresolved question on the neurophysiological nature of lucid dreaming concerns the electrical activity in the frontal cortex, which is generally reduced during normal sleep.^[5] The behavior of the frontal cortex has not at present been crucially analyzed with respect to lucid dreaming.

[编辑] Past descriptions

Even though it has only come to the attention of the general public in the last few decades, lucid dreaming is not a modern discovery.

• In the Old Testament in the Song of Solomon 5:2, there is some debate as to whether lucid dreaming is mentioned. The New Living Translation of this verse reads as follows: "One night as I was sleeping, my heart awakened in a dream. I heard the voice of my lover. He was knocking at my bedroom door...". Other translations are more literal. The Revised Standard Version of the same passage states only that "I slept, but my heart was awake ...". Even this is a matter of interpretation; the original Hebrew reads "אני ישנה ולבי ער קול דודי דופק" and a very literal translation would be "I [am] asleep and my heart [is] awake; the voice of my beloved [is] knocking". Whilst the RSV's interpretation of "and" as "but" is entirely reasonable, it remains an interpretation only. From this it is not at all clear whether the narrating woman is relating a dreamstate. Of course this is no proof that the text in the Old Testament was relating to lucidity, but there is a chance that it was.

• It is in the fifth century that we have one of the earliest written examples of a lucid dream, in a letter written by St. Augustine of Hippo in 415.^[6]

• As early as the eighth century, Tibetan Buddhists were practising a form of yoga supposed to maintain full waking consciousness while in the dream state.^[7]

• An early recorded lucid dreamer was the philosopher and physician Sir Thomas Browne (1605–1682). Browne was fascinated by the world of dreams and stated of his own ability to lucid dream in his Religio Medici: "... yet in one dream I can compose a whole Comedy, behold the action, apprehend the jests and laugh my self awake at the conceits thereof;"^[8]

• Marquis d'Hervey de Saint-Denys was probably the first person to argue that it is possible for anyone to learn to dream consciously. In 1867, he published his book Dreams and how to Guide Them, in which he documented more than twenty years of his own research into dreams.

• The term "lucid dreaming" was coined by Dutch author and psychiatrist Frederik van Eeden in his 1913 book A Study of Dreams.^[9] This book was highly anecdotal and not embraced by the scientific community. The term itself is considered by some to be a misnomer because it means much more than just "clear or vivid" dreaming.^[10] A better term might have been "conscious dreaming".

• The Senoi hunter-gatherers of Malaysia have been reported to make extensive use of lucid dreaming to ensure mental health.^[11]

• Many believe that The Dreaming of Australian Aboriginal mythology is largely concerned with lucid dreaming, particularly referring to "all-at-once" time experiences and accounts that bear strong resemblance to modern conceptions of lucid dreaming.Template:Cite needed

• The enthusiastic endorsement of lucid dreaming during the 1970s by New Age proponents such as Carlos Castaneda did little to enhance its scientific credibility.

[编辑] Achieving and recognizing

Many people report having experienced a lucid dream during their lives, often in childhood. Although lucid dreaming is a conditioned skill^[12], achieving lucid dreams on a regular basis can be difficult and is uncommon, even with training. Despite this difficulty, techniques have been developed to achieve a lucid dreaming state intentionally.

There are some factors which can affect the ability to experience lucid dreams:

• Some naturals have lucid dreams more often and more easily than others.
• Meditation, and involvement in consciousness focusing activities can strengthen the ability to experience lucid dreams.^[13]
• Children seem to have lucid dreams more easily than adults do. (The ability to sleep appears to decrease when people get older.^[14])
• Hypnotizing is a great way to induct lucidity. Many people have learned how to hypnotize themselves, and by using that technique, it has been possible to get lucid dreams.^{[來源請求]}
• Induction techniques can help much in becoming lucid.

Dream recall, the ability to remember one's dreams, is often practiced in conjunction with learning to lucid dream. A better dream recall ability makes one more aware of their dreams in general as well as allowing one to remember if they did have a lucid dream. ^{[來源請求]}

[编辑] Common techniques

[编辑] Reality testing

Reality testing is a common method that people use to determine whether or not they are dreaming. It involves performing an action with results that are difficult to re-create in a dream. By practicing these techniques during waking life, one may eventually dream of performing a reality check—which will usually fail—helping the dreamer realize that they are dreaming. Common reality tests include:

• Read some text, look away, and read it again, or to look at your watch and remember the time, then look away and look back. Observers have found that, in a dream, the text or time will often have changed.^[15]
• Flipping a light switch or looking into a mirror. Light switches rarely work properly in dreams, and reflections from a mirror often appear to be blurred, distorted or incorrect.^[16]

Another form of reality testing involves identifying one's dream signs, clues that one is dreaming. Dream signs are often categorized as follows:

• Action — The dreamer, another dream character, or a thing does something unusual or impossible in waking life, such as photos in a magazine or newspaper becoming 3-dimensional with full movement.
• Context — The place or situation in the dream is strange.
• Form — The dreamer, another character, or a thing changes shape, or is oddly formed or transforms; this may include the presence of unusual clothing or hair, or a third person view of the dreamer.
• Awareness — A peculiar thought, a strong emotion, an unusual sensation, or altered perceptions. In some cases when moving one's head from side to side, one may notice a strange stuttering or 'strobing' of the image.
• Cohesion — Sometimes the dreamer may seem to "teleport" to a completely different location in a dream, with no transition whatsoever.

Though occurrences like these may seem out of place in waking life, they may seem perfectly normal to a dreaming mind and learning to pick up on these dream signs will help in recognizing that one is dreaming.

[编辑] Mnemonic induction of lucid dreams (MILD)

The mnemonic induction of lucid dreams is a common technique used to induce a lucid dream at will by setting an intention, while falling asleep, to remember to recognize that one is dreaming, or to remember to look for dream signs. Because it is easy to master (almost everyone sets intentions frequently), it is ideal for those who have never practiced lucid dreaming induction techniques before.

The MILD technique was developed by Stephen LaBerge, and is described fully in his book Exploring the World of Lucid Dreaming.

[编辑] Wake-back-to-bed (WBTB)

The wake-back-to-bed technique is often the easiest way to induce a lucid dream. The method involves going to sleep tired and waking up five hours later. Then, focusing all thoughts on lucid dreaming, staying awake for an hour and going back to sleep. The odds of having a lucid dream are then much higher. This is because the REM cycles get longer as the night goes on, and this technique takes advantage of the best REM cycle of the night. Because this REM cycle is longer and deeper, gaining lucidity during this time may result in a more lengthy lucid dream.^[17] This may also offer an explanation as to why many people claim to have more memorable dreams in the early morning hours before they wake up for the day^{[來源請求]}. However, the explanation that people may simply recall a dream more easily if they directly wake up from it has also been suggested. After having a dream during the night you usually immediately fall back to sleep (or don't "wake up" at all), and thus you don't remember it. If you want to remember a dream during the night it is best to get up and walk around for a second, or make an entry in a dream journal.

[编辑] Wake-induced lucid dream (WILD)

The wake-initiated lucid dream "occurs when the sleeper enters REM sleep with unbroken self-awareness directly from the waking state".^[18] The key to this technique is recognizing the hypnagogic stage, which is within the border of being awake and being asleep. If a person is successful in staying aware while this stage occurs, they will eventually enter the dream state while being fully aware that it is a dream. Because one does not have to recognize a cue in order to induce a lucid dream using this technique, it tends to be more reliable than other techniques. There are key times at which this technique is best used; while success at night after being awake for a long time is very difficult, it is relatively easy after being awake for 15 or so minutes and in the afternoon during a nap. Users of this technique often count, envision themselves climbing or descending stairs, chanting to themselves, exploring elaborate, passive sexual fantasies, controlling their breathing, concentrating on relaxing their body from their toes to their head, allowing images to flow through their "mind's eye" and envisioning themselves jumping into the image, or any various form of concentration to keep their mind awake, while still being calm enough to let their body sleep. During the actual transition into the dreamstate, one is likely to experience sleep paralysis, including rapid vibrations^[19], a sequence of very loud sounds and a feeling of twirling into another state of body awareness, "to drift off into another dimension". Also there is frequently a sensation of falling rapidly or dropping through the bed as one enters the dreamstate or the sensation of entering a dark black room from which one can induce any dream scenario of one's choosing, simply by concentrating on it. The key to being successful is to not panic, especially during the transition which can be quite sudden.

[编辑] Cycle adjustment technique (CAT)

The cycle adjustment technique, developed by Daniel Love^[20], is an effective way to induce lucid dreaming. It involves adjusting one's sleep cycle to encourage awareness during the later part of the sleep. First, the person wakes up 90 minutes before normal wake time until their sleep cycle begins to adjust (Love suggests at least a week for this stage). During this 90 minute period regular reality tests are performed. After this initial period is complete, the normal wake times and early wake times alternate daily. On the days with the normal wake times, the body is ready to wake up and perform reality tests yet remains asleep and dreaming. These sleep cycle adjustments should create favourable psychological and biological conditions for lucidity.

[编辑] Don Juan's technique

This technique is the one endorsed by Carlos Castaneda's fictional guide, Don Juan, in the book Journey to Ixtlan. Before going to sleep one must look at one's hands and say to oneself: "Later, when I am dreaming, I will look at my hands and realize that I am dreaming." While dreaming, one must look at one's hands, then look around and repeat the procedure throughout the dream.^[21][22]

See also: The Art of Dreaming (a book by Castaneda)

[编辑] Induction devices

Lucid dream induction is possible by the use of a physical device. The general principle works by taking advantage of the natural phenomenon of incorporating external stimuli into one's dreams. Usually a device is worn while sleeping that can detect when the sleeper enters a REM phase and triggers a noise and/or flashing lights with the goal of these stimuli being incorporated into the dreamer's dream. For example flashing lights might be translated to a car's headlights in a dream. A well known dream induction device is the Nova Dreamer ^[23]; however, as of 2006, the device is no longer manufactured. Electronic devices are not the only tools for lucidity. It is very common to listen to various sound files at night just before falling asleep. Also, it is very common to set the sound files to start when one is asleep. That way, one will recognize the sound, and achieve lucidity.

[编辑] Other associated phenomena

• Rapid eye movement (REM) and communication during sleep: during dreaming sleep the eyes move rapidly. Scientific research in the 1950s found that these eye movements correspond to the direction in which the dreamer is "looking" in his/her dreamscape; extraordinarily, this apparently enabled trained lucid dreamers to communicate the content of their dreams as they were happening to researchers by using eye movement signals. This research produced various results, such as that events in dreams take place in real time rather than going by in a flash.
• False awakenings: In a false awakening, one suddenly dreams of having been awakened. Commonly in a false awakening the room is identical to the room that the person fell asleep in, with several small subtle differences. If the person was lucid, he/she often believes that he/she is no longer dreaming, and may start exiting their room etc. Since the person is actually still dreaming, this is called a "false awakening". This is often a nemesis in the art of lucid dreaming because it usually causes people to give up their awareness of being in a dream, but it can also cause someone to become lucid if the person does a reality check whenever he/she awakens. People who keep a dream journal and write down their dreams upon awakening sometimes report having to write down the same dream multiple times because of this phenomenon.
• Sleep paralysis: During REM sleep the body is paralyzed by a mechanism in the brain, because otherwise the movements which occur in the dream would actually cause the body to move. However, it is possible for this mechanism to be triggered before, during, or after normal sleep while the brain awakens. This can lead to a state where a person is lying in his or her bed and he or she feels frozen. Hypnagogic hallucinations may occur in this state, especially auditory ones. People also generally report feeling a crushing sensation on their chest^[24] (possibly because they try to consciously control their breathing). People trying to lucid dream sometimes try to trigger this state, or accidentally trigger this state, while using the WILD technique to enter a lucid dream directly when falling asleep.

[编辑] Hutton's Paradox

An intriguing paradox concerning lucid dreams and the nature of reality was described by the British writer Eric Bond Hutton in 1989.^[25] As a child Hutton often had lucid dreams in which people and things seemed as solid and real as in waking life. This led him to wonder whether life itself was a dream, even whether he existed only in somebody else's dream. Once in a while he would have a near-lucid dream (in which one cannot decide whether one is dreaming or awake). He always found these somewhat disturbing, but one day hit upon a magic formula to be used in them: "If I find myself asking 'Am I dreaming?' it proves that I am, since this question would never occur to me in waking life." Yet, such is the nature of dreams, he could never recall it when he needed to. Many years later, when he came to write about his childhood fascination with dreams, he was struck by a contradiction in his earlier reasoning. True, asking oneself "Am I dreaming?" would seem to prove that one is, since one does not ask oneself that question in waking life. And yet he had often done precisely that. So what was he to conclude? That it does not prove one is dreaming? Or that life really is a dream?

Similar in nature, though not involving any paradox, is Zhuangzi's Dream. Zhuangzi, the ancient Chinese philosopher, once had a vivid dream in which he was a butterfly, fluttering happily here and there. Suddenly he woke up, but afterward was never certain whether he was a man who once dreamt he was a butterfly or a butterfly dreaming he was a man.

[编辑] Popular culture

Related article: Lucid dreaming in popular culture.

Even though lucid dreaming is not well known by the general public, there are numerous references to it in popular culture.

[编辑] See Also

• Dreams
• False awakening
• Out of body experience
• Senoi
• Sleep paralysis
• Zhuangzi
• Jayne Gackenbach

[编辑] Notes

[编辑] References

• Lucid Dreaming (1985) ISBN 0-87477-342-3 by Stephen LaBerge.
• Lucid Dreams (1968) ISBN 0-900076-00-3 by Celia Green
• Lucid Dreaming: The Paradox of Consciousness During Sleep (1994) ISBN 0-415-11239-7 by Celia Green and Charles McCreery
• Exploring the World of Lucid Dreaming (1991) ISBN 0-345-37410-X by Stephen LaBerge.
• Creative Dreaming (1974) ISBN 0-671-21903-0 by Patricia L Garfield
• Dreams and How to Guide Them [1867] (1982) ISBN 0-7156-1584-X by Hervey de Saint-Denys
• The Lucid Dreamer (1994) ISBN 0-671-87248-6 by Malcom Godwin
• Tibetan Yogas Of Dream And Sleep (1998) ISBN 1-55939-101-4 by Tenzin Wangyal Rinpoche
• Conscious Mind, Sleeping Brain (1988) ISBN 0-306-42849-0 by Jayne Gackenbach and Stephen Laberge, Eds.

[编辑] 外部連結

• 清醒夢
• Lucid Dreaming FAQ — Frequently Asked Questions
• The Lucidity Institute, Inc.
• Worlds biggest lucid dreaming forums, with big quality guide to induct lucid dreams
• Changing a Lucid Dream Through the Practice of Dream Yoga
• Dream Views Lucid Dream Walkthroughs and Forums
• Reality Check — Software to assist with reality checks
• Lucidipedia
• Interview with Celia Green on the subject of lucid dreaming
• Free resources, thoughts and movies about lucid dreaming
• A documentary on Lucid Dreaming that includes world renown dream researchers

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