10 Most Powerful and Best Lucid Dreaming Technique for Beginners In 2024

Have you ever had a dream that seemed so real you thought it was actually happening? Or maybe you’ve had a dream that made you feel scared, anxious, or uneasy. Explore Top 10 best lucid dreaming technique for beginners to learn more about different dreams.

No matter what your dreams are like, you can learn to control them through lucid dreaming.

In this beginner’s guide, we’ll cover the basics of lucid dreaming, such as how to start having lucid dreams, ways to stay aware in your dreams, and the benefits of this practice.

Before we start exploring these most popular and best lucid dreaming technique for beginners, it’s helpful to understand the different types of dreams we have. Here are a few main categories:

Normal dreams: These are the most common and occur during the REM (rapid eye movement) stage of sleep. They can be vivid, emotional, and sometimes confusing or fragmented.

Lucid dreams: In these dreams, you know you’re dreaming. This awareness can let you control the dream, changing the setting, characters, and events.

Nightmares: These dreams make you feel scared, anxious, or upset. They can be triggered by stress, trauma, or anxiety.

Recurring dreams: These dreams repeat themselves, often with slight changes each time.

best lucid dreaming technique for beginners

To start exploring lucid dreaming, it helps to keep a dream journal. This is a notebook where you write down your dreams as soon as you wake up.

Regularly recording your dreams can help you see patterns, themes, and symbols in them.

There are several best lucid dreaming technique for beginners to increase your chances of having a lucid dream. One of the most effective is reality testing. This involves regularly checking if you’re dreaming or awake.

You can do this by asking yourself questions like, “Am I dreaming?” and trying to push your finger through your hand. Since this is impossible in real life, it can be a clear sign that you’re dreaming.

Wake-Initiated Lucid Dream Techniques

Counting Technique

Dream Exit Induced Lucid Dream

Hypnagogic Imagery Technique

Third eye method


Wake-Back-To-Bed Technique (WBTB)

Hypnosis Induced Lucid Dreaming (HILD)

Cycle Adjustment Technique (CAT)

Visual Incubated Lucid Dream (VILD)

How to Enter In the State of Lucid Dreams?

Once you realize you’re dreaming, the next step is to stay aware and take control of the dream.

This can be tricky because dreams can change quickly. You can track them with the help of few best lucid dreaming technique for beginners and explore the difference between reality and dreaming.

One way to stay focused is to practice mindfulness during the dream.

Take a moment to look around and notice the details of your surroundings, or take deep breaths to calm down. You can also try moving slowly and deliberately, instead of rushing or getting too excited.

You can understand more with the help of science behind lucid dreaming.

Why You Need To Practice Lucid Dreaming?

Studies have shown that lucid dreaming can have various benefits beyond just being a fun activity. Here are some key benefit you need to know if you practice anyone of these best lucid dreaming technique for beginners:

Reducing nightmares and improving sleep quality: A 2020 study in the journal Consciousness and Cognition found that people who practiced lucid dreaming techniques experienced fewer nightmares and better sleep quality. This study involved participants who suffered from frequent nightmares.

Enhancing problem-solving skills: A 2018 study in the journal Frontiers in Psychology discovered that participants who solved puzzles while lucid dreaming were more successful than those who solved them while awake.

Improving motor skills: A 2015 study in the journal Sleep showed that participants who practiced a finger-tapping exercise during lucid dreaming performed the exercise more accurately and faster than those who practiced while awake.

Increasing creativity: A 2014 study in the journal Consciousness and Cognition found that participants who came up with creative solutions to a problem while lucid dreaming generated more creative solutions than those who attempted to solve the problem while awake.

These studies highlight the potential benefits of lucid dreaming for improving physical and mental well-being. Here are 10 Powerful and best lucid dreaming technique for beginners you can practice.

10 most popular and best lucid dreaming technique for beginners

Lucid dreams occur when the sleeper is aware that they are dreaming but remains within the dream state. You can explore so many of best lucid dreaming technique for beginners.

While some believe lucid dreams involve full control over the dream environment, studies show this isn’t always the case, and control varies among individuals.

About 55% of adults report experiencing at least one lucid dream in their lifetime, with 23% experiencing them monthly.

While some research suggests benefits like nightmare treatment, others argue lucid dreams may disrupt sleep and blur reality, potentially impacting mental health.

Wake-Initiated Lucid Dream Techniques

The Mind Awake/Body Asleep technique lets you enter a lucid dream straight from being awake. In one study, it produced five lucid dream experiences within six days!

This is one of the best lucid dreaming technique for beginners and can be practice easily in 4 steps.

Wake-Initiated Lucid Dream Techniques

Here are the four steps of WILD (Wake-Initiated Lucid Dream).

Get into bed with your eyes closed: You can do this when you’re initially going to sleep or during the night. If you choose to do it at night, wake up after 4-6 hours of sleep.

Observe your hypnagogia: After relaxing your body and mind, focus on the darkness behind your closed eyes and let your mind wander. You might start seeing or feeling things. This is called hypnagogia.

Create the dream scene: Once you’re in control, start visualizing the scene and characters for your dream. Visualize with close-up detail to increase your visual awareness.

Mind Awake/Body Asleep: Let your body fall asleep while keeping your mind conscious. This transition should lead you from being awake to being in a lucid dream.

Tips: Say “I’m dreaming” to stabilize your awareness in the dream and perform a reality check. Combining WILD with other lucid dreaming techniques like WBTB (Wake Back to Bed) can increase your chances of success.

Stephen LaBerge, a lucid dream expert, noted that WILD improves with practice and motivation. So, practicing over a longer period with enough rest can enhance the effectiveness of the technique

Counting Technique

The Counting technique, rooted in ancient Tibetan dream yoga and also known as one of the 10 best lucid dreaming technique for beginners.

It lets you enter the dream state while maintaining awareness. Here’s how to do it:

Counting Technique for Lucid Dream

Count backward from 100: Include the phrase “I’m going to have a lucid dream” between the numbers. Keep a slow and steady pace to let your mind focus on the dreaming state.

Stay focused on the pattern: It’s important to recall the numbers and add the phrase consistently to enter a lucid dream successfully.

Tip: Imagine yourself going downstairs or flipping through pages in a book as you count from 100 to 0 (or vice versa). Visualize what’s in front of you clearly.

It’s easy to lose count, especially when adding “I’m dreaming” to each number. Stay focused; your body is falling asleep, but your mind must remain concentrated.

The number of attempts needed to succeed varies for each person. In one study, where participants focused on counting while falling asleep, about 23% of attempts resulted in lucid dreams.

Dream Exit Induced Lucid Dream

Dream Chaining, also called Dream Exit Induced Lucid Dream (DEILD), is an advanced version of the WILD technique that lets you have multiple lucid dreams in a row.

Here’s the best way to practice this one of the best lucid dreaming technique for beginners and also how it works:

Dream Exit Induced Lucid Dream

Set an alarm for 2 hours before your usual waking time: This targets the REM sleep stage when dreams occur. Use an alarm app that stops automatically to avoid disrupting your relaxation.

Wake up without moving: When the alarm sounds, stay completely still. Don’t move your body; just acknowledge the alarm.

Enter sleep paralysis: Since you’re staying still, you’ll enter a state of sleep paralysis. Your goal is to turn this into a dream. You can do this by visualizing yourself in your dream scene, using all your senses to immerse yourself.

Visualize yourself in your dream scene: Imagine being in your dream environment and engage all your senses to make it feel real. Once you’re fully immersed, jump into the dream and start lucid dreaming.

Be patient and transition into the dream: Wait for the sensation of sleep paralysis to diminish, indicating that you’ve entered the dream. This is a good time to perform a reality check.

Note: Focus on the sensations of sleep paralysis, like drifting, and let them guide you into the dream. If you prefer not to experience sleep paralysis, this method may not be suitable for you.

Hypnagogic Imagery Technique

The Hypnagogic Imagery technique is similar to the WILD technique and helps you stay aware as you transition from being awake to falling asleep. Here’s how to do this one of the popular and best lucid dreaming technique for beginners:

Hypnagogic Imagery Technique for lucid dream

Time it right: Aim to try this technique during your peak REM state, around one or two hours before your usual wake-up time.

Relax and stay still: When you go to bed, allow yourself to relax and stay still.

Observe the visual images: After closing your eyes, you’ll start to notice visual images appearing. Don’t try to focus too hard or follow them. Just observe them passively, like a relaxed observer.

Notice the complexity: As time passes, the shapes and colors will become more complex. Eventually, they’ll start to resemble a dream scene.

Let yourself be drawn in: Allow yourself to be drawn into the dream scene while staying aware. Keep yourself relaxed and passive to avoid waking up.

Drift into the dream: As you drift off to sleep, you’ll become fully immersed in the dream, which may become lucid.

This technique helps you maintain awareness as you enter the dream state, potentially leading to lucid dreaming.

Third eye method

The third eye method, also known as the Chakra technique, is a traditional approach to lucid dreaming involving focusing on your third eye (the space between your eyebrows) and synchronized breathing.

Here’s how to do this one method of best lucid dreaming technique for beginners:

Third eye meditation Technique for lucid dream

Relax and prepare for bed: This technique works best if you wake up after 5-6 hours of sleep. The key is to focus entirely on your third eye chakra.

Visualize a lucid dream: As you fall asleep, visualize yourself having a lucid dream. This method resembles WILD, as you may transition directly from the waking world to the dream world.

Concentrate: Focus your attention entirely on your third eye and synchronize your breathing to achieve a lucid dream.

This meditation-like approach to WILD can help induce a lucid dream state.


The Autosuggestion technique is about convincing yourself that you will have a lucid dream. It’s like self-hypnosis and is similar to the placebo effect. Here’s how to do such kind of best lucid dreaming technique for beginners:

Autosuggestion for lucid dreaming experience

Repeat a mantra: Throughout the day and especially before sleeping, repeat a phrase to yourself affirming that you will have a lucid dream.

Choose a mantra: Use a simple phrase like “I will recognize that I’m dreaming,” “I am going to have a lucid dream,” or “Tonight I will become lucid in my dream.”

Keep repeating: Continue repeating the mantra until you fall asleep. Stay focused and use the same phrase consistently to reinforce the idea that you will be lucid in your dream.

It might seem simple, but it’s effective. Scientific research by Stephen LaBerge has shown that using the Autosuggestion technique resulted in 1 to 13 lucid dreams per month for participants.

Remember not to force it. Instead, genuinely expect to have a lucid dream. This technique can be particularly effective for people who practice meditation or hypnosis.

Wake-Back-To-Bed Technique (WBTB)

The Wake-Back-To-Bed (WBTB) technique is a well-tested method for inducing lucid dreams and known as one of the 10 most powerful and best lucid dreaming technique for beginners.

Recent studies have shown that combining WBTB with the MILD technique can effectively trigger lucid dreams. Here’s how to use the WBTB technique:

Wake-Back-To-Bed Technique

Set an alarm: Interrupt your sleep with an alarm. Go to bed and set the alarm to wake you up after 4 to 6 hours of sleep.

Choose your option:

Option 1:

  1. When the alarm goes off, stop it immediately and try not to move.
  2. Stay calm, relax, and meditate, essentially performing the WILD technique.
  3. After a while, you should enter a lucid dream.

Option 2:

  1. After turning off the alarm, get out of bed for some time (10-30 minutes).
  2. Sit and relax, meditate, read a book, or visualize your lucid dreaming goals.
  3. After the designated time, return to bed and continue with the WILD technique.

Repeat the technique: Try this one of the easy and best lucid dreaming technique for beginners consistently for at least a week to reach the lucid dreaming state.

Tip: If you struggle with getting out of bed, place your alarm far away from you so that you have to physically get out of bed to turn it off.

Choose the option that best suits you and experiment with it to see its effectiveness in inducing lucid dreams.

Hypnosis Induced Lucid Dreaming (HILD)

Using hypnosis as a tool for lucid dreaming can be effective. Here’s how to do it as one of the most powerful and one of 10 best lucid dreaming technique for beginners:

Hypnosis Induced Lucid Dreaming

Choose an affirmation: Decide on the dream you want to have. For instance, if you want to dream of being in a tropical paradise, visualize it while affirming, “I’m now entering a lucid dream at my tropical paradise.”

Prepare before sleep: Run through the following steps before going to bed, ideally one or two hours before your usual waking time.

Get comfortable: Lie on your back and start tensing and relaxing your muscles with each breath.

Enter a trance state: Allow yourself to relax deeply. You can count down from 10 to 1, doubling your relaxation with each number.

Repeat the affirmation: Once in a deeply relaxed state, repeat your chosen affirmation in your mind.

By practicing this technique regularly, you can increase your chances of becoming aware of your dreams and experiencing lucid dreaming.

Important notes: Good visualization skills are crucial for this method. Choose a dream location you know well to visualize effectively.

Cycle Adjustment Technique (CAT)

The Cycle Adjustment Technique (CAT), developed by lucid dreaming expert Daniel Love and known as one of the best lucid dreaming technique for beginners. It can be a valuable tool for beginners, potentially leading to 3-4 lucid dreams per week. Here’s how to do it:

Cycle Adjustment Technique

Maintain your regular bedtime: Go to bed at your usual time each night.

Set an early alarm: Set your alarm clock 90 minutes before your usual wake-up time.

Consistency for a week: Follow this routine every day for one week to reset your body clock before attempting lucid dreaming.

Alternate wake-up times: After the initial week, start alternating between your usual wake-up time and 90 minutes earlier. For example, if you usually wake up at 7:30, alternate between waking up at 7:30 and 6:00 each day.

Utilize the “kick”: Once your body has adjusted to waking up at 6:00, you’ll notice increased awareness on days when you wake up later. This heightened awareness primes you for lucid dreaming.

Tip: Consider incorporating binaural beats into your routine, as they can be beneficial for enhancing relaxation and mental focus. It will also double your experience during practice of such best lucid dreaming technique for beginners.

Visual Incubated Lucid Dream (VILD)

The Visual Induction of Lucid Dreams (VILD) technique is one of 10 best lucid dreaming technique for beginners that allows you to incubate lucid dreams intentionally.

Here’s how to master it:

Visual Incubated Lucid Dream (VILD)

Reality checks and dream journal: Start by performing 20 reality checks each day and keeping a dream journal updated. This ensures you’re prepared for the VILD technique.

Design your dream scene: Create a vivid dream scene for yourself and incorporate a reality check into it. For instance, if your dream scene is a forest, visualize a deer walking by and telling you, “You’re dreaming right now.”

Visualization before sleep: Just before going to bed, visualize yourself in your dream scene. Relax, evoke all your senses, and immerse yourself in the dream. Perform a reality check during this visualization.

This can help you to have better experience during these best lucid dreaming technique for beginners.

Fall asleep: As you drift off, continue to envision your desired dream scene. When the dream begins, perform your reality check to enter a lucid dreaming state.

Stabilize the dream: To further stabilize the dream, try spinning around a couple of times.

Tip: Consistent practice with reality checks increases the likelihood of performing them in dreams, enhancing your chances of lucid dreaming.

Most Important Tips to Consider While Lucid Dreaming

To enhance the success of these best lucid dreaming technique for beginners, consider these tips:

Keep a dream journal: Documenting your dreams improves your dream recall and overall awareness within the dream state.

Improve dream recall: Implement methods to enhance your ability to remember dreams. Consistent practice can significantly improve dream recall.

Listen to binaural beats: These sounds can alter brain states and enhance relaxation, potentially facilitating lucid dreaming.

Meditate: Prioritize meditation before bedtime to increase consciousness and self-awareness within dreams. It is necessary during practice of these best lucid dreaming technique for beginners.

Read lucid dream books: Gain motivation and learn expert techniques from books dedicated to lucid dreaming. Consider listening to audiobooks as well.

Persistence is key: Don’t give up on a technique after a few attempts. Stick with it for at least 1-2 weeks and consider combining methods for better results.

Experiment with supplements: Certain herbs and supplements can positively impact dreams. Research and experiment with them to see what works for you.

Don’t fear sleep paralysis: Understand that sleep paralysis is a natural phenomenon and learn how to utilize it to transition into a lucid dream state.

By incorporating these tips into your lucid dreaming practice, you can increase the likelihood of experiencing lucid dreams and enhance your overall dream experiences.

Read : How special Lucid dreaming techniques work everything you want to learn from begining

Safety corner while practice Best Lucid Dreaming Technique for Beginners Conclusion

While lucid dreaming is generally safe, there are some potential risks to be aware of, such as sleep paralysis. You need to know them before practice these best lucid dreaming technique for beginners as it can spoil your experience.

Here’s how to identify safety concerns:

Understand sleep paralysis: Sleep paralysis can occur when the body is in REM sleep but the mind is awake, leading to a temporary inability to move. While it’s usually harmless and brief, it can be distressing for some individuals, especially those with anxiety or other mental health conditions.

Minimize risk: Avoid techniques that intentionally induce sleep paralysis, such as the WILD technique. Instead, focus on methods like reality checks and dream journaling to promote natural lucid dreaming.

Practice good sleep hygiene: Maintain a regular sleep schedule, create a comfortable sleep environment, and avoid stimulants like caffeine before bedtime. Good sleep habits help ensure adequate rest and reduce the likelihood of sleep disturbances.

Seek professional help if needed: If you experience sleep paralysis or other negative effects while lucid dreaming, consult a healthcare professional. They can assess any underlying health issues and provide guidance on safe lucid dreaming practices.

By understanding potential risks and following these guidelines, you can enjoy the benefits of lucid dreaming while minimizing any potential side effect.

Are you ready to explore yourself with anyone of these 10 best lucid dreaming technique for beginners?

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