The following post is a new method i have found to be VERY effective for inducing lucid dreams. I do hope it is of use to you all.

Sorry for any errors in the text, had to quickly type it in the crazy heat and dodgey confines of an Indian web cafe...

ps. the (c) does not apply to the Lucidity institute who are welcome to reproduce this material as they see fit...

CAT Method for the induction of regular lucid dreams. (Cycle Adjustment technique) (c)2004 Daniel Love

This is a method i intend to publish in my upcoming book - Hence the copyright. However please feel free to distribute, copy etc. as long as the document remains in its entirety and is not used for profit.

The CAT method is a technique i discovered after long consideration into the psychological versus biological basis for Lucid Dream induction. It is apparent to most i would imagine that Lucid dreaming induction has its basis in both the biological and psychological approach. However whilst there are many effective techniques for the induction of lucid dreaming, many focus on a mostly psychological approach.

The CAT method is my attempt to naturally adjust the mind-body cycles in a way that creates an improved environment for its psychological elements to perform.

CAT is a relatively intensive regime, however despite the intensity it has resolved many of the difficulties associated with other methods. A short list of what i consider to be the notable benefits of this technique are as follows:

1 Non of the problems returning to sleep associated with other methods.

2 No complex visualizations.

3 No need for constant practice or effort in the majority of ones daily life.

4 No need to extend ones wake time. Hence can be used by those with strict sleep-wake times.

5 Uses a simple natural function of the human mind.

6 The Lucid dreams produced with this method occur in the longest REM period of the night. Also due to the nature of the technique a mild REM rebound effect may occur helping lengthen and strengthen the lucid dream.

7 A powerful memory is not required.

A few of the possible negatives for this method are as follows:

1 There is a strict regime that needs to be adhered to.

2 Lucid dreams occur in specific time periods.

3 Sleep cycles are adjusted.

4 An intensive period of habit formation is required. However this is restricted to a single otherwise unused period in the day.

This being the case i would recommend this technique to anyone who needs to awaken at the same time everyday and cannot find time during the daytime to really focus on lucidity induction techniques. People who have a hard time visualizing complex scenes will also benefit.

I am very proud of the CAT method and in my experience as both a Lucidity coach and regular lucid dreamer it is one of the single most effective methods for producing consistent, durable lucid dreams.

What you can expect from the CAT method: At best CAT will produce 4 long, clear and memorable lucid dreams a week.

THE CAT METHOD By Daniel Love. (c)2004 Free for distribution in it's entirety for non-profit groups.

This technique is DEPENDANT upon a regular sleep-wake cycle and hence is perfect for those who have a fixed daily routine in the sense that bedtime and wake time fit a consistent structure.

Stage 1 The Cycle adjustment and intensive habit formation period. Duration - 1 Week.

The function of this stage is 3 fold:

a) To develop a habitual response triggered by and focused in a specific time period.

b) To adjust the mind-body cycle to promote an increased biochemical tendency towards awareness at a specific time.

c) Preparation for stage 2 of the technique.

For the success of this method it is vital a strict adherence to the regime is followed.

Stage 1 is to last 7 days and in these 7 days you are to do the following:

1. Clearly define your regular bedtime (BT) and wake time (WT) and alter these only in accordance to these instructions.

2. Adjust your regular wake time so that you shall be awakening 90 minutes earlier, this new time shall be referred to as the adjusted wake time (AWT.) Set your alarm to awaken you at the AWT for the duration of STAGE 1.

3. Each night at BT clearly set the intention to awaken at the AWT and follow the task set for this period:

4. Upon being awoken by your alarm at the AWT you are to get up and do whatever you wish for the next 90 minutes (you will NOT be returning to bed) HOWEVER whilst going about your business in these 90 minutes you shall perform a REALITY TEST every 2 to 5 minutes (use a reminder such as an electronic egg timer if this helps.)

5. Once the 90 minutes are up (this is your regular WT) proceed with your day as usual. You can if you wish REALITY TEST throughout the day but this is entirely optional(but no doubt beneficial.)

6. Repeat this task for the seven day period and then move to stage 2.

As you can see you are developing time specific reality tests and adjusting the time at which your body-mind "gears up" (increasing activity/chemicals in the various awareness centers to promote the required awareness for awakening.)

Now we are ready for STAGE 2

STAGE 2 Lucid dream induction period. Duration: ongoing.

The function of this stage is 8 fold.

d) Continue the time specific habitual response development.

e) Create a mild REM rebound effect to increase the Strength, Length and Clarity etc.. of the used REM period.

f) Induce lucid dreams.

g) Focus lucid dreams to occur in the longest REM period.

h) Fluctuate the sleep wake cycle.

i) Promote a bio-chemical tendency towards awareness within a specific REM period.

j) Perform the time specific habitual reality tests within REM.

k) Increase the likelihood of awakening directly from and remembering the Lucid Dream.

Stage 2 is an ongoing process, to be repeated daily. It is important not to miss any days practice. If the technique is to be used over long periods (several months) the occasional 'top up' of a repeat of Stage 1 may be required. If the technique is stopped for any reason, it is important upon re instigation to start again from stage 1.

Stage 2 is in two parts. Each day you are to alternate between Part A and Part B. That is to say: On monday:part a - Tuesday:part b - wednesday part:a - Thursday part:b etc. etc. ad infinitum

STAGE 2 PART A

This is simplicity in itself.

At bedtime clearly state the intention to follow your time specific habitual reality tests at the AWT. HOWEVER set your alarm clock to awaken you at your REGULAR WT.

As far as your mind is concerned you have set the intention to awake at AWT and intensively reality test. You will however not be awoken by your alarm (as it is set for your regular WT) Hopefully the following should occur: The AWT arrives, your mind has geared up for awakening but receives no external cue (the alarm) so remains asleep - however, your body-mind clock is primed to increase awareness and perform its intensive reality tests at the AWT. This coupled with a mild REM rebound (from the earlier wake time of previous night) should result in a long period of REM in which your mind is set at increased activity AND in a time period that you have designated and installed as the habitual intensive reality test period. A PRIME ENVIRONMENT FOR LUCIDITY TO OCCUR!

Alternatively you may awaken naturally at the AWT - if this occurs remain still, remind yourself of your intention to intensively reality test and attempt to induce a WILD with your preferred method.

STAGE 2 PART B

This is identical in all respects the method outlined in stage 1. Simply awaken at the AWT perform intensive (every 2 to 5 minutes) reality tests for 90 minutes. The only difference is you only perform this on the 1day rather than the 7 - as tomorrow you shall return to stage 2 part A.

each day henceforth alternate between STAGE 2 PART A and STAGE 2 PART B.

Due to the odd number of days in the week you will find that each consecutive week part a and part b shall fall on different days (one week monday is A next week B etc..) Also you will notice within each fortnight one week shall contain 3 potential lucid dream periods whilst the other shall have 4.

And that's it. the CAT method. I do hope it is as useful to you as it has been for me.

One last thing,

Occasionally you may like to extended your regular WT (such as at the weekend) and have a longer sleep. Of course this is not possible if this falls on a PART B day (and potentially negative for the whole method) However the occasional WT extension on a PART A day may allow for longer REM/Lucid dream periods. Even so it should still be kept to a minimum as to not upset the sleep wake cycle too often.

I would appreciate any feed back on this method. It is still to be researched on a wide enough scale to give a definitive report of its success rate. In studies with myself and my students i have found it to be highly effective at inducing lucid dreams (with 8 out of 10 students reporting at least one lucid dream (an average of 2) within the first 2 weeks.)

I would appreciate your reports, ideas and lucid dreams induced by this method. Please mail them to: CATmethod@dreamexplorer.co.uk I may wish to include your responses in my new book. Please make it clear if you do not wish for this to occur.

Daniel: I like your method, it adds another dimension. I can't afford the sleep deprivation, but I may try a modification:

*get up 90 minutes early *meditate using the verbal intent to reality test for 90 minutes *return to bed for 90 minutes

If I change the time I meditate I get very tired afterword (?) so it is easy to get back to sleep until I adjust to the time. I'll let you know how it works.

Thanks, Scott

Daniel,

This method comes across to me as quite sound and definitely deserves widespread testing. I'll be trying it when I get a chance to regularize my sleeping schedule.

Could you give as much data about the success you've had with it as you can; success rates after using CAT, previous success rates before using CAT, the period of time that it took to achieve those success rates and how it stood over time.

I summarized the core activities for my own benefit. It helped me tie everything together, so I'll put it here in case it helps anyone else.

1. For one week, go to bed at the same time each night and get up 90 minutes earlier than you usually do. Spend that 90 minutes doing reality checks every 2-5 minutes.

2. Thereafter, on alternate days; a)follow the routine from step one, or b)set the intention to do your reality check routine at its regular time, while getting a full night sleep. This will cause the reality check conditioning to kick in during REM primetime.

Quite brilliant, I think.

Other thoughts:

I wonder if during stage 2 as an alternate to doing A and B on alternate days, doing a pattern of AAAB AAAB AAAB, or AAB AAB AAB. This would effectively turn the intensity up or down allowing you to fine tune the method to individual needs. It would reduce the chances of becoming lucid, but give someone a bit more reinforcement if they need it.

Gordon

Dear Scott and Gordon, Thanks for the input

Scott: I'm not sure if your revised technique is still all that similar to the original CAT method - but it's still very interesting, i will look forward to hearing your results

Gordon thank you for the simplified explanation (much needed!) As such... Anyone who would like a quick overview should read Gordons post first(this outlines the basic principles)to see if they feel its right for them - then take a deep breath a plough through mine!.

I've tried to be as descriptive as possible with what is essentially a very simple technique.

Gordon, Yes I've thought about altering the abab pattern, I have found so far that this pattern works well for me. Like you say, it is really dependant upon individual needs - maybe some people will need that little extra B time to up the intensity of the process. Good thinking.

As for the success rate, personally i have found the effectiveness to really kick in almost immediately. Whilst not all A nights have produced Lucidity, i have had no less than 1(more often 2) lucid dream a week with this method(Within the target REM period), with a gradual increase within a month to around 3 (with some fluctuation) . I have not used the method for longer than 3 months so long-term effectiveness is still a big question for me. I am assuming that certain pattern fluctuations may be needed to keep the mind-body clock on its toes - such as those you have suggested, or simply just returning to stage 1.

My general Lucidity without using this method is very dependant upon the methods i am using. I would give a very round-about average of 1 lucid dream a week most of the time - but ONLY if i am applying a method to achieve this (so thats most of the time!) . Otherwise my standard non-method lucid dreams occur naturally (or more likely as a result of method residue) perhaps 2 times a month. Again its very hard to say, I have had periods of almost 5 a week, but i can never exactly work out why - sometimes im intensively focused on one method or another, sometimes giving it a break - this is why I've always been interested in the possible biological basis for lucidity.

My preferred method (other than CAT) is to induce a WILD with my ANCHOR technique (posted elsewhere.) this coupled with MILD and regular reality testing is my usual cocktail when i don't have a regular sleep-wake cycle necessary for the CAT technique.

I will post far more detailed DATA when i return to the UK and have access to my own PC (im in India at the moment.)

Hope this helps for now, Like i say being such a lucidity freak, testing all sorts of methods on and off, it makes it very hard to give a standard frequency of Lucidity. The CAT method does however seem to give nice consistent, regular results - that certainly seem independent from my "average" lucidity quota . The main reason i can say this with a high level of confidence is that the CAT induced lucid dreams all occur in the target REM period whilst my regular Lucid dreams seems to be spread seemingly randomly throughout the night.

Sorry i can't be more specific at the moment, but just don't have access to my PC based dream diary.

Sweet Dreams,

Daniel

Hi everyone, I'm restarting using the CAT method as of today as I think I can keep to a regular sleep-wake pattern now.

Also the effectiveness of the method is just too tempting to ignore and I'm getting a little frustrated with the hit and miss of other techniques I use when my sleep pattern is erratic. So, I shall let you know all about it as it goes... Anyone else experimenting with this one do share your experiences too!!!

I would like to give Gordon's intensity concepts a try (I'm going to call any effectiveness boosting additions to the CAT technique CATnip - I just can't resist!)

Also I have received an e-mail that had a few nice ideas into creating a less effective yet less intensive-effort version of the CAT method - going to call this CATnap (I know, I know) but would like to test it out before sharing it... will keep you posted!

Do give CAT a try; I think you'll like it

Love, Daniel

Hi Daniel,

I am intrested in hearing what are your results till now.

How is your lucidity progressing?

Good day, guy.

Dear Guy,

Yes, i am fully into the swing of the 'harvesting' period of the CAT method now and am enjoying regular lucidity - that, thankfully comes in long phases - consistent with the CAT methods aims(focusing lucidity in the longest REM period)

The method so far has performed like a dream - better than previous attempts, and previous attempts themselves were very fruitful. So far i have achieved lucidity in all (a) days (it has been 1 week since entering the productive stage 2 phase of CAT.)

I am fortunate to be spending the next couple of months in India where i can control my sleep-wake patterns, so am looking forward to some good 'ol dream exploration!

I shall keep you posted as the weeks progress. Do you plan to try the method yourself?

All the best, Daniel

Daniel, This sounds like a great technique, and I look forward to reading your book at some point. This method demands a great deal of effort and mental discipline, and I think that this is where other methods fall short. I'm a bit of a beginner in the lucid dreaming stakes- i've only had three in my life so far - but my gut feeling tells me that lucid dreaming is a lifestyle thing and that you really have to start to live it and change your mental mindset, before lucid dreaming becomes a natural and regular occurance. I guess what I'm saying is that to successfully and regularly lucid dream, you need to give it your whole attention, sometimes at the expense of other areas of your life. Having said that, and for those of us who can devote the time and energy, I think your method is possibly quite brilliant, and is a way of reprogramming the brain to maximise the chances of having a lucid dream. I'll certainly give it a go, and will let you know if I have any positive results. Regards, Nick

Hi Daniel..I just read through all your posts and I may try the cat method.I see your last post was march 15th.. How is your method working still? Are you still geting lucud dreams? How often? Im not sure how well I can take the loss of 90 minutes of sleep every day? Will this conditioning stay with you or do you have to keep redoing the exercises over and over?? The only thing that works some for me is strong [INTENT] before BT.. The whole Idea of [CAT] does sound interesting.. Thanks Tom..

Yes Tom, have had consistent, regular lucidity with this method. Remember that you are not loosing 90 mins every day, but every other day (once the initial set up period is over) CAT has a little lag time once the method is ceased (perhaps a week.) But really you have to continue with the method for good results.

Also if the lack of sleep is a problem you could always adjust the time you go to bed - so you go to bed earlier. Bear in mind that you will have to settle into this new routine before starting CAT, otherwise it could override the methods working.

I am very proud of this method and have had a wonderful amount of lucidity from it. I feel it is worth the bit of effort involved - if only for the fact that the lucid dreams are so long!

Best of luck.

Hi Daniel.. Thanks for the response.If your having constant lucidity this sounds great!! I still have a question If you can answer.. It is once you have done this [ CAT] Exersise for a week or so? And compleated it..Do you have to keep doing it over and over to keep your mind freshly trained for regular lucidity? Are you experiancing lucid dreams [every] morning now during the longest [REM] period ? I got lucid one morning about 8 days ago and it was because of a dream animal a [floresent green fox] I seen in my dream early morning during the longer [REM] period then I heard a distant voice say I must be dreaming then the scene changed I saw city buildings with a misterious dot in middel of my field of vision I strangely heard a [voice] tell me to concentrate on the dot and BOOM I felt my self floating upward out of my body like a leaf in the wind and I yelled happily as I was rising that IM FREE! IM FREE! I felt no fear..[Whole story bottom of list [first lucid dream index] but I havent been regulary lucid since child hood. So lucidity Is fairly new to me now..And the experiance I just talked about was a lucid dream I was aware of but did not do too much as far as controling the experiance.. I have a nova dreamer mask It helped me get lucid one night talking to a person on a big screen dream tv who died 8 years ago..But the novas just seem to wake me up too much. I am having regular vivid dreams at least one or two a night now I am puting them in my dream book and I am doing reality checks every day now but your method for getting critical awareness in the dream seems direct and efective and I want to try it.. Do you need to be a strong lucid dreamer for your method to work? And once you get lucid through [CAT] how hard is it to keep the lucid dream going? Well its getting late Im using CU university computer and they are closing for the night so let me know what you think.. Thank you.. tom..

Dear Tom,

Yes you have to keep performing the CAT method to keep the lucid dreams going. Simply put, the CAT method is more of a lifestyle alteration than a stand alone method.

If you re-read the method it should become clear that it is the strict adherence to the alternating wake times that is the key to this method. You are developing a psychological habit:

Waking up earlier and performing intensive reality tests.

Once you have developed this habit over the initiation week, you then move to the next stage of alternating between habit-adherence-and-building mornings (waking up early performing the reality tests) and non-habitual days (getting up at the normal time)

You are essentialy creating a state of confusion in the sleeping mind - one in which it is unsure if it is to wake up and reality test, or continue sleeping.

So you see, it's an ongoing process.

I hope this makes sense, It's been a long day and my brain is shutting down

Time for an early night i think... Lucidity awates.

Hi Daniel..Are you still practicing the cat method? And is it [still] working for you? I havent tryed It yet because of my fear of loosing too much sleep.. Also has anyone else reported good results with cat method yet ?? Thanks...tom

Yes i still use it, it's become my primary LD method. You really arn't loosing much sleep with this method - only a couple of hours a week. (the first week is a bit more than this) but it's been worth it for me. The quality of my LDs has increased to new levels recently. Having the extra time in the LD really makes them quite special.

Hallo Daniel,

I came across your CAT method yesterday and I must say it really sounds very promising. Since you first posted it in February, I wonder if there is any feedback from others besides yourself using it. I've started practising it today, and I intend to find out for myself if it works for me, but nevertheless I'd be interested to know about others" experiences. What I'd also like to ask you is, what reality checks work best for you, and if you vary them, after all you have to repeat them a lot of times. Thanks anyway for publishing CAT on the forum.

Peter

Hi Peter, Hope the email i sent you helped clear up those points. To clarify for eveyone else.

The most important factor with the reality tests is that they are perfomed mindfully. There is no point performing tons of them half heartedly - if you find the given amount in the method makes it hard to focus then do less. I use the light switch and digital clock tests - i think it is important that you stick to a specific routine with the tests (ie using the same) - but that's not to say you could not add a few others additionaly now and then to keep the mind alert.

Do let us know how you get on!

I'll have alook through reports of others experiences and post them when i have a little more free time.

All the best,

Daniel

How does daytime napping effect the CAT method, if at all? Does it mess up the routine? I'm on day 3 of the 1st week, and I'm already getting pretty zombified

Dr.E

Napping should be no problem at all if it is kept to a specific routine (i.e. done at the same time and for the same duration each day)

The real key to the CAT method is the structure.

Hope that helps.

Daniel

Actually, my concern, which I didn't voice, was the possible reduction of the R.E.M. rebound that might occur if you dream durring daytime napping, and whether this would reduce the effect in the early am on normal WT days.

Dr.E

Hey Daniel.. were you already fairly experianced at lucid dreaming before you discovered the cat method? Since [critical awareness] is the main [key] to the door of lucidity what helped you the most with that key? I experiance [LD]s once and a while but they are usualy short or like false awakenings..My dream recall is good I am recording at least one to three dreams a night every night..But most of the time my critical awareness is asleep? I guess Im looking for a new method to awaken it..Or does the cat method do [all] of this? I used to do daily [reality checks] but since I did {not expect} to [ever] get a [ YOUR DREAMING] answer It seemed to give me no results? Its like asking a question when you already know the answer during the day..It seemed a little silly.. I have two and a half books full of dreams would it help to go over and study them intensley looking for all dream sighns? Since I spoke them into a recorder then wrote them down in a book I figured that was enough but are there any other quicker methods to critical awareness?? Happy Dreams...Tom

Dan love..Are you still around? Hows the [cat method] doing? Have you improved it any? Any new methods you could share?...Tom

Hi Tom,

Yes i'm still around, been terribly busy recently so I've not had time to post. Yes i still use the CAT method when my lifestyle permits tweaked it a little for my own personal tastes - but in essence it is mostly as written here. Have you tried it yourself yet? if so please share your results. I'm currently exploring other methods for inducing WILDS - My goal is to be able to enter WILDs at will (yep aim high!!) as i seem to be pretty happy with DILDs at the moment, it's just that WILDs are so fascinating and well, Wild!

I'll share my findings as and when i have something that works (and can be proven to work)

Hi Dan ..Nice to know your still around..Yes I tryed [cat] once but not a serious enough try.Its a very good method Im sure.. I guess I was afraid of disturbing my sleep cycle too much..Ill try again sometime..Im realy interested in learning the [DILD] method..I loned my nova dreamer to a guy why works on nasa comunication systems..He is working on his own electronic version of a dream mask. He has fitted my [ND] with sockets to try diferent colored [leds]..He is curently experimenting with these diferent colors.. Ive wondered If you must already have some learned memory and lucid dreaming skills for cat to work. Or will it put you In a lucid state? regardless of how much skill a dreamer may or may not have? I also remember a past recent vivid dream where I began to feel threatened and I remembered saying in the dream...[I dont have to take this...ILL JUST WAKE UP]!! I then promptly woke up from the dream.. There had to be dream awareness behind that statement! What confuses me is..How could I say this In my dream..When I did not remember being aware It was a dream!!!! Another forum member called this [tacit awareness? Have you ever heard of this kind of awareness in dreams? Its like having this inner awareness [on call only] when the dream gets too intense? If you have any opinions please let me know. cool dreams..Tom..