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STEP-BY-STEP GUIDE TO DREAM INCUBATION

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Step 1: Decide what you want to dream about, what you want your dream to resolve or help you with and what question you want answered.

Step 2: Write down your question or desired dream on a piece of paper as if you were chatting to a friend—because that’s what your dream self is. Be as specific as you can, but don’t ask about silly or trivial matters, such as should I go to this or that party.

Step 3: Read this over and over again during the day and keep it in your mind during the day and again as you get ready for bed.

Top tips for perfect sleep and dreaming

1 Before you go to bed, lessen tension with a relaxing massage or warm bath, some gentle stretching exercises or a short walk. Avoid taking a shower as this will invigorate you.

2 Ensure you leave at least two hours between sleep and your last meal. Food and the process of digestion can encourage strange dream images. If you want a snack, make it light: a biscuit and a glass of milk.

3 Avoid alcohol, caffeine and cigarettes if you want to have a restful, untroubled sleep. Caffeine is a stimulant, and alcohol and cigarettes will inhibit REM sleep when dreaming occurs.

4 Make sure your bed is comfortable, your bedroom well aired and neither too hot, nor too cold. A temperature of 65°F (18°C) is about right. Keep the room dark, as light is a cue for waking, and block out any unwanted sound.

5 The calmer and more relaxed you are the better. Cleanse and calm your mind with some reading, meditation or listen to some relaxing music. If any worrying thoughts refuse to leave, jot them down in a note pad beside your bedside and consider the matter closed until morning. If you want to sleep and dream well—don’t take your worries to bed.

Step 4: Once in bed read over the question again and ask your dreaming self to bring you the answer during sleep. Put the paper under your pillow or near your bed.

Step 5: Tell yourself before you go to sleep that you will have the dream you want and trust yourself to dream the dream that you ask for.

Step 6: Tell yourself you will remember your dream. Be prepared to write down the dream when you wake up and be open to whatever comes to you.

Step 7: Leave your dream intention to incubate. What you are doing here is programing your dreaming self—giving it a particular task to focus on.

Step 8: Stop thinking about your intention to dream. Let it go. Relax and calm your mind before you sleep and don’t stress about whether or not you are going to have a dream.

Step 9: Be willing to experiment and try again if necessary.

You may not want to ask your dreaming self a question and may simply want a happy, harmonious dream. If this is the case think of a place or person you’d like to dream about—perhaps a holiday or loved one—write down a simple description and ask your dreaming self in the same way to give you a happy, inspiring dream.

The Element Encyclopedia of 20,000 Dreams: The Ultimate A–Z to Interpret the Secrets of Your Dreams

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