Reality checking is an easy lucid dreaming technique designed to increase your self awareness by day and penetrate your dreams by night.
When combined with other lucid dream exercises, reality checks can supercharge your efforts. Or they can produce lucid dreams in their own right, simply by creating a mental habit of reality testing.
To learn lucid dreaming, you must be able to spot the difference between a dream and waking reality.
Normally when you dream, you accept it as real life. It's only when you wake up that you realize something was strange.
By integrating reality checks into your waking life, you will soon do them in your dreams. This will snap your conscious mind to realizing: "I'm dreaming!"
What makes a consistently reliable reality check that works in the surreal, illogical nature of the dream world? Let's think this through for a moment.
How do you know that you are awake right now? You might say:
Unfortunately, this all applies to the dream world too. That's why seeing, feeling, awareness and knowledge of your existence do not help you become lucid. (Remember that your dreaming mind lacks clarity of thought and can't draw the same logical conclusions as your waking mind.)
In order to recognize when you're dreaming, you need to spark that "Eureka!" moment of realization with a definitive test:
My preferred reality check is pushing two fingers from my right hand into the palm of my left hand and willing them to pass straight through.
In waking life, this discreet method always yields the same resistance. In a dream, willing my fingers to pass through my palm causes it to happen 90% of the time.
Then I know... I'm dreaming.
Upon this realization, my conscious brain ignites. My environment surges into focus and I have a real sense of who I am, where I am, and what I want to do next.
(To learn more about the sensations of lucidity, see What Do Lucid Dreams Feel Like?)
When I practice this technique during the day time, the action of trying to push my fingers through my palms is not enough on its own.
I also need to ask the question "Am I dreaming?" and truly mean it.
I need to look around my environment every time I do a reality check, and consider "Is this real?"
At this point, I like to question the solidity of my surroundings.
For instance, I might look at a cup on my desk and wonder does that really exist or am I imagining it? Does it go away when I stop looking at it?
How about the air - can I see the air? Is it warm, cold, dense, sparse, colorful, invisible? This is how you build self awareness: questioning your own feelings and perceptions in the moment by experimenting with their reality.
Perform your chosen reality check a dozen times a day (you can leave notes and make memory cues to remind yourself) and allow each check to take anything from a few seconds to few minutes.
Be sure to come to a well-informed decision each time. Don't just ask the question and forget about it. Truly mean what you say, and reach a conclusion.
Soon you will ask this question in a dream.
Bingo. Your mind will be jogged into critical thinking mode and you'll conclude that you're dreaming. Lucidity awaits.
Use the finger and palm check if you like, or try out these other reality tests:
For good measure, perform two reality checks each time. If the first one doesn't work for any reason, you have a fail-safe. I combine fingers with the palm check.
Sometimes I try to push my hand through the desk or wall. It is a wonderful feeling when you actually can push your hand through a solid object in a lucid dream. Your lucidity makes this feel real - and, naturally, very weird.
Your brain creates neural constructs based experiential learning: patterns of thinking based on your real life experiences.
For instance, since you have had the experience of gravity your whole life, you don't need to repeatedly question it. You simply know that you can't float or take off.
And so most adults mosey on through life without ever questioning the world around us. We know that the sky is blue, that we can't control objects with our minds, and that walls are too solid to walk through. We become so accustomed to our reality we forget to question it. And this applies in the dream world too.
However, if you do decide to question your reality on a regular basis, it increases your level of self awareness in the real world. It pulls your consciousness into the moment. And when this becomes second nature in waking life, it will become second nature in dreams too.
And this is a direct line to lucid dreams.
Permanently improving your self awareness doesn't happen overnight. But it's a fast learning curve. A beginner's progress could well be exponential.
So pay attention to your surroundings. Study them in detail. And most importantly, question their nature.
Do your hands belong to you?
How would it look if you had 12 fingers?
Can imagine them melting into the furniture?
Have fun with visualizations and tricks of the mind. You're aiming to edit programming that has been in place for decades...
As this is a very popular lucid dreaming technique, I get a lot of questions about how to do reality checks and why they don't always work. I've summarized the most common questions and answers below:
Set up triggers that remind you to perform a reality check, such as a note on your computer screen, telephone, bathroom tap, schoolbooks, or write an L for lucid on the back of your hand.
You can also mentally set up trigger points that relate to your day. Do a reality check every time you walk up or down stairs, hear your digital watch beep, receive a text message, unlock a door, hang up the phone, and so on.
First, ensure you're doing your checks mindfully and coming to a reason-based conclusion every time. Every check should hold real personal perspective.
Second, make sure you're keeping a dream journal and recording at least one dream per night. You may well have performed a reality check in a dream (and even become lucid) but just didn't remember it!
Fourth, be patient. You are entraining a new habit into your daily life and it may take days or weeks for it to filter through to your dream life. Rest assured, like most of our daily habits, you will dream about it eventually.
The most likely explanation is that you're not performing your waking reality checks with enough mindfulness. When you attempt the impossible action, make sure you're really trying to do it and not just kidding yourself. And when you ask the question - "Am I dreaming?" - be sure to truly ponder that concept. Imagine what a dream feels like, what you would do if you were dreaming right now, and then snap yourself back into reality to compare the feeling.
Occasionally a reality check fails through no fault of your own. You may simply be having a vivid dream that is all too normal to accept as a dream. It's a weird mind space, and particularly common in false awakenings (which is why you should do a reality check every time you wake up).
The best solution is to perform a second reality check as a fail-safe. If you still can't validate your dream state, but have some basic level of dream control, then simply explore the dream until it gives itself away. Something irregular will eventually pop up if you keep pulling at the thread. Full lucidity will ensue.
If we're completely honest, lucid dreaming isn't really known for being the most social of interests. In fact, often it's a lone pursuit - just you, your dream journal and the landscape of your mind. But this technique called PAL (or Partner Assisted Lucidity) breaks down that wall and turns lucid dream exploration into a social event.
Members of our lucid dream forum have been asking how to create dream characters in lucid dreams. The most common problem is having characters who look nothing like they should. Or they seem disinterested in your company. Or they fail to show up on command altogether. So, how to combat this? It's a matter of finding creative solutions that bypass logical expectations.
To lucid dream, I recommend being able to remember at least one vivid dream per night. That will boost your self awareness in dreams (making lucidity more likely) and also means you can actually remember your lucid dreams. Which is nice. Here are four detailed tips on how to remember your dreams more frequently. And if you don't think you dream at all - trust me, you almost certainly do. It takes an extraordinarily rare sleep disorder to deprive someone of dream sleep.
It is estimated that these wise and wily Indians have been using mugwort in their healing and ritual practices for 13,000 years, where it is known as the ‘dream sage’. They use the herb to promote good dreams, which they consider an essential aspect of normal human functioning! But that’s not all...
Silene Capensis has been used for millennia by the Xhosa shaman of the river valleys in the eastern cape of South Africa, where it is known as Undela Ziimhlophe or 'white paths'. It's fragrant white flowers open only at night, when they emit a fragrant and almost hypnotising aroma. Also known as African Dream Herb or Ubulawu, Silene Capensis induces spectacularly vivid dreams - yet has never entered the mainstream and remains a fringe taste within western culture.
Experts agree that everyone is capable of having lucid dreams. Dreaming itself is a normal function of the mind. We all dream every night, even if we don't remember. And we all achieve conscious awareness while awake every single day. So what does it mean to combine these states? Why, the amazing ability to have conscious - or lucid - dreams. Sounds simple, doesn't it? So why do I keep hearing from people who say they can't achieve their first lucid dream?