How To Lucid Dream in Your Sleep In 3 Minutes ||清醒梦|||||| كيف|كيفية|الحلم الواعي|||||| ||clear and vivid|||||| ||명확한 꿈꾸기|||||| ||روشن‌بینانه|||||| Jak snít lucidní sny ve spánku za 3 minuty Wie man im Schlaf luzide träumt in 3 Minuten Πώς να ονειρευτείτε στον ύπνο σας σε 3 λεπτά Cómo soñar lúcidamente mientras duerme en 3 minutos Comment faire un rêve lucide dans votre sommeil en 3 minutes Come sognare lucidamente nel sonno in 3 minuti 3分間で睡眠中に明晰夢を見る方法 3분 만에 자각몽을 꾸는 방법 Kaip per 3 minutes susapnuoti migdomuosius sapnus Jak mieć świadome sny we śnie w 3 minuty Como sonhar lúcido durante o sono em 3 minutos Как увидеть вещий сон во сне за 3 минуты Uykunuzda 3 Dakikada Nasıl Lucid Rüya Görürsünüz? Як побачити усвідомлені сни уві сні за 3 хвилини 如何在 3 分钟内实现清醒梦 如何在 3 分鐘內實現清醒夢

You're at school or perhaps work. Tu es||||| Você está na escola ou talvez no trabalho.

You're giving an important presentation in front of a crowd of people….and you suddenly |||||||||foule|||||

realize that you're naked.

Though the details may be different, many people around the world have had this common رغم أن|||||||||||||| |||||||||||היו||| Ačkoli se detaily mohou lišit, mnoho lidí na celém světě má tuto společnou zkušenost. Auch wenn die Details unterschiedlich sein mögen, haben viele Menschen auf der ganzen Welt diese Erfahrung gemacht

dream.

Researchers largely believe that this dream is about vulnerability, anxiety or worry. ||||||||susceptibility to harm||| ||||||||취약성||| os pesquisadores||||||||||| ||||||||ranljivost|||

What if in the middle of a naked-in-public-dream, you could be conscious that you're in a ||||||||||||||자각하는|||| ||||||||||||||zavesten|||| Co kdybyste si uprostřed nahého snu na veřejnosti mohli uvědomit, že jste ve Wie wäre es, wenn Sie sich mitten in einem Nackt-in-der-Öffentlichkeit-Traum bewusst machen könnten, dass Sie sich in einem

dream and even change the outcome of the dream? |||||résultat||| träumen und sogar den Ausgang des Traums verändern?

Instead of feeling humiliated and maybe even waking up still cringing with embarrassment, ||||||||||از خجالت لرزیدن|| ||||||||||se recroqueviller|| ||||||||||wincing with embarrassment|| |||굴욕감을 느끼다||||||||| |||ponižan|||||||krčiti se|| Místo toho, abyste se cítili poníženě a možná se dokonce probudili a stále se svíjeli v rozpacích, Anstatt sich gedemütigt zu fühlen und vielleicht sogar noch vor Scham zu wachen, Em vez de se sentir humilhado e talvez até acordar ainda com vergonha,

you can change the course of the dream. können Sie den Verlauf des Traums ändern.

Maybe you could snap your fingers and suddenly be wearing a tuxedo. |||||||||||کت و شلوار رسمی |||claquer des doigts||||||||smoking |||quickly move fingers||your digits||||||formal evening suit |||||||||||smoking de gala |||migniti s prsti|||||||| Talvez pudesse estalar os dedos e, de repente, vestir um smoking.

Or maybe you turn into an animal or even fly away?

Lucid dreaming is when you are aware that you are in a dream. Clear and aware|||||||||||| Lucidní snění je, když si uvědomujete, že jste ve snu.

Lucid dreaming ranges from a faint recognition that you are in a dream to fully controlling ||varies between||||||||||||| 자각||||||||||||||| ||variações|||fraca percepção|||||||||| Lucidní snění se pohybuje od slabého rozpoznání, že jste ve snu, až po úplné ovládnutí snu. O sonho lúcido vai desde o reconhecimento ténue de que se está a sonhar até ao controlo total do sonho.

your actions, people or objects in the dream or the dream itself. vaše činy, osoby nebo předměty ve snu nebo sen samotný. Ihre Handlungen, Personen oder Gegenstände im Traum oder der Traum selbst.

At some point in their lives, most people will have a lucid dream. Většina lidí někdy v životě zažije lucidní sen.

Children tend to have them more easily and with greater frequency than adults. ||||||||||||grown-ups |imajo navado||||||||||| Kinder neigen dazu, sie leichter und häufiger zu bekommen als Erwachsene.

Researchers think this is because children have more active imagination than adults.

Sometimes taking certain medications triggers people to experience intense, lucid dreams. |||||||||clear and vivid| ||||유발한다|||||| ||||provoca|||||| Užívání některých léků někdy vyvolává u lidí intenzivní a jasné sny.

You can train yourself to have lucid dreams.

At first you may simply just become aware that you're in a dream, but over time you Zpočátku si možná jen uvědomíte, že jste ve snu, ale časem se vám začne zdát, že jste ve snu.

can learn to control your actions within your dreams. se můžete naučit ovládat své činy ve snech.

Advanced lucid dreamers may direct not only their actions, but the narrative of the dream |||||||||||이야기||| Pokročilí lucidní snící mohou řídit nejen své činy, ale i děj snu.

itself.

Although not much is known about lucid dreaming or even dreaming in general, researchers believe Bien que||||||||||||||

that lucid dreaming may be therapeutic. |||||درمانی |||||치료적일

While dreaming, your subconscious mind is processing the events of the past day. |||podzavest||||||||| Během snění vaše podvědomí zpracovává události uplynulého dne.

While lucid dreaming, you may experience emotions, make decisions or practice conclusions that Během lucidního snění můžete prožívat emoce, činit rozhodnutí nebo praktikovat závěry, které

provide insight and may even help you to resolve situations in real life. |aperçu||||||||||| poskytnout vhled do situace a dokonce vám může pomoci vyřešit situace v reálném životě.

Let's discuss how we sleep and explore some ways to begin lucid dreaming.

While after trying these techniques you may begin to have lucid dreams immediately, for

some people it can take weeks, if not months before they begin to have lucid dreams.

A common problem is that the moment in the dream you become aware that you are in a dream,

you wake up.

It can take time to learn to continue to dream and broaden the internal awareness of when |||||||||||élargir||||| |||||||||||ampliar|||consciência interna|| |||||||||||razširiti||||| Pode levar algum tempo a aprender a continuar a sonhar e a alargar a consciência interna de quando

you are in a dream.

Also it will take time to learn to guide your actions or the direction of the dream, so |||||||||||||course|||| Také bude trvat nějaký čas, než se naučíte řídit své činy nebo směr snu, takže...

don't be discouraged if your dream life doesn't change right away. nenechte se odradit, pokud se váš vysněný život nezmění hned.

A dream can be defined as a series of thoughts, images, ideas, emotions and sensations that ||||||||||||||sensations| um||||||||||||||| Sen lze definovat jako sérii myšlenek, představ, nápadů, emocí a pocitů, které se odehrávají ve snu.

occur in your mind during various phases of sleep. ||||||phases|| se v mysli objevují v různých fázích spánku.

For millennia, poets, philosophers, scientists and religious leaders have tried to make sense |هزاران سال||||||||||| |des millénaires||||||||||| Po tisíciletí se básníci, filozofové, vědci a náboženští vůdci snažili najít smysl v tom, co se děje v naší zemi.

of dreams.

When you lay down and fall asleep at night your body goes through four stages of sleep: ||te couches||||||||||||||

stages 1, 2, 3 and REM. ||خواب REM ||sommeil paradoxal

Stage 1 is the lightest stage of sleep. |||سبک‌ترین||| |||a mais leve|||

You're drowsy, transitioning between sleep and waking. |خواب‌آلود||||| |somnolent||||| |half-asleep||||| |졸린|전환하는|||| |sonolento|||||

Your muscles relax.

Your brain waves and eye movements slow. Mozkové vlny a pohyby očí se zpomalí.

This stage is brief, often lasting less than 10 minutes. |||||durant moins de||| Tato fáze je krátká, často trvá méně než 10 minut.

You can easily be roused. ||||به راحتی بیدار می‌شوی ||||facilement réveillé ||||easily awakened ||||despertado

Sometimes people experience muscle spasms and hypnic jerks. ||||گرفتگی عضلات||هیپنیک| ||||spasmes musculaires||hypniques|sursauts hypniques ||||||sleep-related| ||||경련||수면|경련 ||||||espasmos hipn|espasmos Někdy se u lidí objevují svalové křeče a hypnické záškuby. Por vezes, as pessoas sofrem de espasmos musculares e de movimentos bruscos de hipnose.

A ‘catnap' generally takes place in this stage of sleep. |چرت کوتاه|||||||| |sommeil léger|||||||| |short light sleep|||||||| |낮잠|||||||| |soneca breve|||||||| V této fázi spánku obvykle dochází ke "kočičímu spánku".

Stage 2 is still considered light sleep, although it's a deeper state than stage 1. ||||||bien que||||||

For most people this comprises roughly 40-60% of total sleep time. ||||شامل می‌شود||||| ||||comprend||||| ||||makes up||||| ||||차지한다||||| |||||aproximadamente||||

In this stage, the brain experiences sudden increases in brain wave frequency known as V této fázi dochází k náhlému zvýšení frekvence mozkových vln, tzv.

sleep spindles before slowing down. |دوک‌های خواب||| |fuseaux de sommeil||| |brief bursts of activity||| |수면 스핀들||| |fuso horário||| spánková vřetena před zpomalením. fusos de sono antes de abrandar.

A power nap generally falls into stage 2. ||sieste éclair|||| ||soneca rápida||cai na|| Uma sesta energética insere-se geralmente na fase 2.

Stage 3 is considered restorative sleep. |||ترمیمی| |||réparateur| |||healing and rejuvenating| Fáze 3 je považována za regenerační spánek.

This is when the body gathers energy for the next day, makes repairs to flesh, stimulates ||||||||||||تعمیرات||| |||||reúne|||||||||| V této době tělo sbírá energii na další den, opravuje tělo, stimuluje se a posiluje. É nesta altura que o corpo ganha energia para o dia seguinte, repara a carne, estimula

growth, development and boosts immune function. ||||ایمنی| |||stimule|immunitaire| růst, vývoj a posiluje imunitní systém. crescimento, desenvolvimento e reforço da função imunitária.

It makes up 5-15% of a night's sleep. |||||شب| Tvoří 5-15 % nočního spánku.

Children and teens spend much longer in restorative sleep than adults do. |||passent||||||||

During stage 3, muscles are completely relaxed and there's no eye movement.

Your body is less reactive to external stimuli and you're harder to wake. |||||||estímulos externos||||| Vaše tělo méně reaguje na vnější podněty a hůře se probouzíte.

The fourth and final stage of sleep is REM which stands for rapid eye movement. Čtvrtou a poslední fází spánku je REM, což je zkratka pro rychlý pohyb očí.

REM can occur at any time during the sleep cycle, although the onset of the first REM ||||||||||||شروع|||| ||||||||||||début|||| ||||||||||||início||||

period for most people begins about 90 minutes after going to sleep.

During REM your brain becomes more active and the majority of dreams occur. Během REM je váš mozek aktivnější a většina snů se odehrává v noci.

Your brain processes and synthesizes information from the past day so that it can be stored ||||ترکیب می‌کند||||||||||| Váš mozek zpracovává a syntetizuje informace z minulého dne, aby je mohl uložit.

in your long-term memory. |||mémoire à long terme|mémoire à long terme

For most, lucid dreaming happens during REM, although some advanced lucid dreamers claim |||||||||||خواب‌بینان آگاه| ||||se produit|||||||| ||clear and vivid|||||||||| ||||||||||||afirmam que Většina z nich sní lucidní sny během REM, i když někteří pokročilí lucidní snílci tvrdí.

to experience lucid dreams at any stage of sleep. prožívat jasné sny v kterékoli fázi spánku.

The first REM phase tends to be short, only a few minutes. ||||a tendance à|||||||

After REM, the body starts the sleep cycle again, with intervals of wakefulness mixed ||||||||||||بیداری| ||||||||||intervalles de réveil||éveil| ||||||||||periods of wakefulness||| ||||||||||||각성| Po skončení REM tělo znovu spustí spánkový cyklus, ve kterém se střídají intervaly bdělosti.

with sleep stages 1, 2 & 3 before returning to REM for longer periods of time as sleep

continues.

Most people go through four to five sleep cycles a night with the first one lasting Většina lidí prochází čtyřmi až pěti spánkovými cykly za noc, přičemž první cyklus trvá

about 90 minutes and subsequently cycles lasting on average between 100 to 120 minutes.

Dreams can be any length from a few seconds to upwards of 20 minutes. ||||||||||بیش از|| ||||||||||plus de|| Sny mohou být libovolně dlouhé od několika sekund až po 20 minut.

The average person has three to five dreams per night.

The first step towards lucid dreaming is to make sure that you're creating an environment |||vers||||||||||| Prvním krokem na cestě k lucidnímu snění je vytvořit si prostředí, ve kterém se vám bude dobře snít.

that's conducive to good sleep. |مساعد به خواب||| |propice à||| |conducive|||

That means keeping your bedroom at a temperature comfortable to you, and making sure that it

is peaceful, dark and quiet. je klidný, temný a tichý.

You may consider using blackout curtains or an eye mask to block ambient light. ||||پرده‌های ضخیم||||||||محیطی| |||en utilisant||||||masque pour les yeux||bloquer|| ||||||||||||surrounding or background| ||||cortinas blackout||||||||| Můžete zvážit použití zatemňovacích závěsů nebo masky na oči, která blokuje okolní světlo.

Some people find ear plugs, white noise machines or soft instrumental background music handy. ||||گوش‌گیر||||||||| ||||bouchons d'oreilles|blanc|bruit blanc||||||| Někteří lidé považují za užitečné špunty do uší, přístroj na regulaci bílého šumu nebo tichou instrumentální hudbu na pozadí.

Also you may want to consider listening to music or soundscapes with binaural beats. ||||||||||مناظر صوتی||| ||||||||||paysages sonores||binaural|battements binauraux ||||||||||soundscapes||two-ear audio| Můžete také zvážit poslech hudby nebo zvukových krajin s binaurálními rytmy.

Binaural beats use two lower tone slightly different sound frequencies--generally one |||||||||فرکانس‌های صوتی|| |||||tonalité inférieure|||||| Binaural|||||||||sound wave rates|| ||||||ligeiramente|||||

in each ear, to create the perception of a single new frequency tone. ||||||sense of hearing|||||| v každém uchu, aby se vytvořil vjem jednoho nového tónu.

Your brain “tunes” to this new combined frequency and it affects the brain's degree ||تنظیم می‌کند||||||||||مغز| ||accorde||||||||||| |||||||||||||grau de atividade Váš mozek se na tuto novou kombinovanou frekvenci "naladí" a ovlivní stupeň mozkové aktivity. O seu cérebro "sintoniza-se" com esta nova frequência combinada e afecta o grau do cérebro

of arousal. |d'excitation |state of excitement |excitação de excitação.

Research indicates that binaural beats slow brainwave activity—and that may alter your ||||||امواج مغزی|||||| ||||||activité cérébrale|||||| |||||||||||change your state| Výzkumy ukazují, že binaurální rytmy zpomalují aktivitu mozkových vln, což může změnit vaši psychiku.

moods, helping you to relax, lower your anxiety, and make it easier for you to sleep soundly. ||||||||||||||||عمیق و راحت humeurs|||||||||||||||| ||||||||||||||||soundly nálady, pomáhá vám uvolnit se, snižuje vaši úzkost a usnadňuje vám klidný spánek.

Some binaural beats may actually induce lucid dreaming. |دوگوشی||||القاح کردن||

Practice good sleep hygiene by not only going to bed each night at the same time, but making |||hygiène du sommeil||||||||||||||

sure that you get at least 7 hours of sleep.

Having a consistent and calming routine that winds down your day before bed is important ||||آرامش‌بخش|||||||||| |||||||se termine||||||| |||||||calms||||||| |||||||acalma||||||| Důležité je mít konzistentní a uklidňující rutinu, která ukončí váš den před spaním. É importante ter uma rotina consistente e tranquilizadora que acalme o seu dia antes de dormir

too.

Limit vigorous exercise, alcohol and sugary snacks to at least 60 minutes before bed. |شدید||||||||||| |intense||||sucrés|collations sucrées|||||| |intense||||||||||| Omezte intenzivní cvičení, alkohol a sladké občerstvení alespoň 60 minut před spaním. Limite o exercício vigoroso, o álcool e os snacks açucarados a, pelo menos, 60 minutos antes de se deitar.

There's some conflict within the scientific community as to whether we should also unplug |||||||||si||||déconnecter

from electronics at least 60 minutes before sleep.

Recently, a large study has shown that using electronics before bedtime doesn't affect

the level of melatonin, the hormone that regulates sleep in your body. |||ملاتونین||||تنظیم می‌کند|||| hladinu melatoninu, hormonu, který v těle reguluje spánek.

However, others believe that electronics still stimulate the brain too much at a time when

you're supposed to be settling down. ||||باید آرام بگیری| ||||t'installer| je zou moeten settelen. é suposto estar a assentar.

So use your best judgement and probably stay away from websites that discuss politics before ||||meilleur jugement||||||||||

going to bed.

Also, you may wish to practice aromatherapy, light stretching, breathing exercises, meditate ||||||آروماتراپی||||| |||souhaiteriez|||aromathérapie||||exercices de respiration| ||||||scented oil therapy||||| Além disso, pode praticar aromaterapia, alongamentos ligeiros, exercícios de respiração, meditação

or pray before going to sleep.. |prier|||| |say a prayer||||

A good way to encourage lucid dreaming is to write in a dream journal. ||||encourager|||||||||

Keep your journal and a pen near your bed so it's easily accessible in the middle |||||stylo|||||||facilement accessible|||

of the night.

In the morning or any time you awake, take a minute or two to concentrate on the memory

and then immediately write down your dream.

It's fine if you don't remember the full dream.

Write what you remember; include visual details, locations, characters, emotions, smells, colors

and sounds.

Add how you felt upon waking and also how you feel remembering the dream. ||||ao despertar|||||||||

If you aren't much for writing, you can narrate and record your dreams. ||اگر اهل نوشتن نیستید|||||||||| ||||||||raconter|||| ||||||||Tell aloud||||

However, some researchers think that there's a meditative quality in putting pen to paper |||||||مدیتیشن گونه|||||| |||||||méditatif|qualité méditative||mettre|||

and aspects of the brain's recall functions are best served through writing. |aspects||||rappel||||||

The more you write down or record your dream memories, the more you will be able to recall

your dreams.

What's the use of having a lucid dream if you forget it upon waking up? Quelle est||||||||||oublier|||| De que serve ter um sonho lúcido se o esquecemos quando acordamos?

Helpful to dreaming, lucid dreaming and writing in a dream journal is to go to bed with deliberate |||||||||||||||||intention précise |||명확한|||||||||||||| Uma ajuda para sonhar, sonhar lúcido e escrever num diário de sonhos é ir para a cama com deliberação

intentions. Intentions.

Some people refer to this as MILD or Mnemonic Induction to Lucid Dreaming. |||||||||تلقین||| ||appellent cela||||MILD ou Induction Mnémotechnique||Mnémotechnique|Induction Mnémotechnique||| ||||||||Mnemonic||||

Every night, as you close your eyes and drift off to sleep, repeat the same phrase to yourself. ||||||||به خواب رفتن||||||||| ||||||||s'endormir||||répétez|||Phrase: "même phrase"|| Todas as noites, quando fechar os olhos e adormecer, repita a mesma frase para si próprio.

The phrase should state your desired aim such as ‘I will know when I am dreaming and I |||||désiré|objectif visé||||||||||| |||||desejado||||||||||||

will remember my dreams.'

You may even want to visualize a place where you'd like to go in your dream. |||||||||می‌خواهید|||||| |||||visualiser||||voudriez aller||||||

By maintaining a dream journal, your capacity to remember your dreams will grow. |en tenant|en tenant||||||||||augmenter

Regularly read through or listen to your dream journal looking for themes, symbols or patterns. Régulièrement|||||||||||thèmes récurrents|symboles||motifs

Do certain people or animals show up in your dreams over and over? verbo auxiliar||||||||||||

Being aware of the recurring details of your dreams will help you to recognize when you ||||récurrents|||||||||reconnaître||

are dreaming.

Frequently occurring dream details may also offer insight into what issues your inner Fréquemment|survenant|||||offrir des indices||||||intérieur ||||||||||questões internas||interior Často se vyskytující detaily snů mohou také poskytnout vhled do toho, jaké problémy vaše nitro řeší.

psyche is concerned with or focused on. psyché||préoccupée par|||concentrée| psique|||||| psychika se zabývá nebo se na ni zaměřuje.

Another important technique to encourage lucid dreaming is doing reality checks. ||technique|||||||| Další důležitou technikou podporující lucidní snění je kontrola reality.

A reality check is a simple test where the result is different in waking life versus |réalité|||||test de réalité|||résultat||||||par rapport à Kontrola reality je jednoduchý test, jehož výsledek se liší v bdělém životě od výsledku v bdělém životě.

when you're dreaming.

An example of a reality check would be to take the index finger of one hand and try |||||||||||index|index.||||| Příkladem kontroly reality může být, že vezmete ukazováček jedné ruky a zkusíte Um exemplo de uma verificação da realidade seria pegar no dedo indicador de uma mão e tentar

to push it through the palm of your other hand while asking yourself if you're dreaming. |pousser||||paume de la main||||main|||||| tlačit ji dlaní druhé ruky a přitom se ptát, jestli se vám to nezdá.

In waking life, of course, your finger is met with resistance and cannot go through ||||||||rencontre||résistance physique|||| V bdělém životě samozřejmě váš prst narazí na odpor a nemůže projít. Na vida de vigília, é claro, o dedo encontra resistência e não consegue passar

your palm. vaší dlaně.

However, in a dream your finger will easily pass through your other hand. ||||||||traverser||||

Another common reality check is to inspect your hand and count the digits on it, while ||||||examiner||||||doigts|||

moving them and asking yourself if this is a dream?

In dreams, you'll find that your hands and feet are distorted, sometimes with extra fingers ||||||||pieds||déformés|||supplémentaires| ||||||||||misshapen||||

or toes. |ou orteils |or digits.

Chose a few reality checks and perform them a couple times during the day. choisissez||||||effectuez||||||| Select||||||||||||| Vyberte si několik kontrol reality a proveďte je několikrát během dne.

After a while, the reality checks will become habits and you'll carry the habits over ||||||||habitudes|||transporter||| Po nějaké době se z kontroly reality stanou návyky, které se přenesou i na vás.

into your dreams.

The impossible outcome of the reality checks happening can clue you to realize that you're |impossible||||||||indice||||| Nemožný výsledek kontroly reality, který se děje, vám může napovědět, že jste.

in a dream.

It becomes easier to induce a state of consciousness in dreams when you are self aware in general. ||||برانگیختن||||||||||||| ||||||||état de conscience||||||soi-même||| ||||bring about||||||||||||| Když jste si obecně vědomi sami sebe, je snazší navodit stav vědomí ve snech.

Often, we spend most of our days on auto pilot. ||||||||pilote automatique|pilote automatique

We previously mentioned meditation in regards to creating a peaceful bedtime routine, however |auparavant|mentionné précédemment|méditation||concernant||||||| Já mencionámos anteriormente a meditação no que diz respeito à criação de uma rotina tranquila na hora de dormir, no entanto

you may want to consider a regular meditation practice where you pause a few times a day ||||||régulière|||||faire une pause|||||

and meditate.

There are several websites and podcasts that offer guided meditations and music designed |||||podcasts|||guidées|méditations guidées|||conçus

to help you on your journey. |||||voyage

You can also try to induce a lucid dream by deliberately disrupting your sleep. |||||القای کردن|||||||| ||||||||||délibérément|perturber|| |||||bring about||clear and vivid||||||

The Wake Back to Bed method is another technique to trigger lucid dreaming. |||||méthode|||||déclencher|| Metoda Wake Back to Bed je další technikou, jak vyvolat lucidní snění.

Before you go to sleep, set your alarm clock for 6 hours. |||||||réveil|réveil||

If you're a person who only gets 6 hours of sleep, set your alarm clock for 4 hours.

The goal after trial and error is to determine the most accurate time when you personally |objectif||essai||erreur|||déterminer|||précis||||personnellement Цель после проб и ошибок - определить наиболее точное время, когда вы лично

are in a long REM cycle of sleep.

When your alarm goes off and you wake up, make yourself fully alert. ||||||||||||alerte Po zazvonění budíku se probuďte a buďte plně ve střehu. Quando o despertador tocar e acordar, fique totalmente alerta.

If you remember a dream upon waking, quickly jot it down. |||||||rapidement|noter rapidement|| ||||||||write|| Pokud si po probuzení vzpomenete na nějaký sen, rychle si ho zapište.

Get out of bed.

You may wish to read, wash your face or drink water to ensure that you are fully awake. |||||||visage|||||assurer|||||

Occupy yourself for 30 to 60 minutes before going back to bed. مشغول کردن||||||||| Occupez-vous||||||||| Než se vrátíte do postele, věnujte se 30 až 60 minut odpočinku. Займите себя на 30-60 минут, прежде чем лечь спать.

If your brain is still very alert, practice meditation, listen to binaural music or perform ||||||very attentive||||||||

MILD [Mnemonic Induction to Lucid Dreaming]. |یادآور|القا|||

If you were previously dreaming before you woke up, think about the dream as you drift |||||||||||||||به خواب رفتن |||||||réveillé(e)||||||||t'assoupis Pokud se vám před probuzením zdál sen, přemýšlejte o něm, zatímco se vznášíte. Se já estava a sonhar antes de acordar, pense no sonho enquanto caminha

back off. ustoupit.

If you weren't dreaming, visualize where you'd like to go in a dream.

The Wake Back to Bed method promotes lucid dreaming because you're purposefully stimulating ||||||favorise|||||intentionnellement|stimulant O método Wake Back to Bed promove o sonho lúcido porque está a estimular propositadamente

your conscious brain at a time you would normally be experiencing a REM phase of sleep. ||||||||normalement||vivant||||| váš vědomý mozek v době, kdy byste normálně prožívali fázi REM spánku.

This spills over to consciousness in dreams. |déborde||||| To se přenáší do vědomí ve snech. Isto transpõe-se para a consciência nos sonhos. В сновидениях это переходит в сознание.

When you do return to sleep, often you will go straight into REM sleep from a conscious |||revenir|||||||directement||||||

state, which also induces dreaming. |||موجب می‌شود| |||induit|

Generally, the Wake Back to Bed approach works best if practiced a few times a week. ||||||méthode||||pratiqué||||| Obecně platí, že metoda Wake Back to Bed funguje nejlépe, pokud se praktikuje několikrát týdně.

So if you would like to experience your own personal version of Inception we suggest trying ||||||||||||آغاز رؤیا||| ||||||||||version personnelle||Inception||suggérons d'essayer| ||||||||||||Dream within dream|||

aforementioned techniques. تکنیک‌های مذکور| techniques susmentionnées| Previously mentioned techniques.|

We would like to emphasize that everyone is different and some methods will work for some ||||souligner||tout le monde|||||méthodes||||

and not for others.

Consistency is the key to regularly having lucid dreams. La constance|||clé||||| Steady practice|||||||clear and vivid|

Also, this is just an introduction, there are many more advanced tactics to lucid dreaming. |||||introduction||||||stratégies avancées||| Toto je pouze úvod, existuje mnoho pokročilejších taktik lucidního snění.

Let us know in the comments if you're able to have a lucid dream after trying these techniques! Faites-nous savoir|||||commentaires||||||||||||

Also, be sure to check out our other video How To Fall Asleep In 60 Seconds!

Thanks for watching, and, as always, don't forget to like, share, and subscribe. Merci de regarder|||||||||||| Děkujeme za sledování a jako vždy nezapomeňte lajkovat, sdílet a přihlásit se k odběru.

See you next time!