TRIPP’s 5-day Lucid Dream Challenge is now available on the TRIPP mobile app as well as in VR, and you’re invited to join and follow along at your own pace.

Lucid dreaming opens us up to the possibility of “waking up” in our dreams and accessing the ability to make conscious choices and steer the experiences we have in our dream life. Consider what’s possible: traveling to far-off places, having superhuman powers, or even practicing skills that you can carry over into your waking life. Above all, the training itself can be fun and lead to increased mindfulness.

As you dive into the challenge, and discover the benefits of lucid dreaming for yourself, amplify the impact of the 5-day challenge and follow along by making your own lucid dream journal. Whether you frequently remember your dreams or rarely recall them, this challenge is for everyone. Here are some prompts and tips to help you get started.

Prepare some paper and a pencil or pen. It can be fun to get more elaborate with a colored pencil set and maybe a special notebook. Go with what feels best for you, and what you have. Make sure your dream journal setup is convenient for when you’re just getting ready for bed or as you’re just waking up. This is the time when you’ll make entries in your journal.

Throughout the day, if you recall feelings, thoughts, and experiences from your dream, make a note to include these in your lucid dream journal.

Where to Find the Lucid Dream Challenge

The Lucid Dream Challenge is available on both our mobile and VR platforms. Download the TRIPP mobile app for iOS or Android here to easily listen and follow along.

On TRIPP Mobile: Go to Browse > Sleep > Voice-Guided > Lucid Dreaming. Select the day of your Challenge and your preferred voice option. Choose a visual to accompany your journey until you’re ready to close your eyes.

In TRIPP VR: Go to Calm > Composer > Select your worldscape > find the Lucid Dream Challenge as a Calm topic category. Select the day of your Challenge. Set your preferences. Create your TRIPP.

Day 1 – Why Lucid Dreaming

Part of the Lucid Dream Challenge is to develop a practice of noticing. This builds on your mindfulness practice. You can start by asking yourself: Am I awake, or am I dreaming? Write a sentence or some thoughts, and make an entry about this in your dream journal.

Check in on the differences between these states: wide awake, just waking up, asleep, just falling asleep, and dreaming. Consider, if you were dreaming, how would you be able to tell? List some of the characteristics or details of what a dream experience is or feels like for you.

When day 1 is complete, either before you fall asleep or in the morning, write one sentence in your dream journal to state your intention as you embark on the Lucid Dream Challenge. For example, “I will notice when I am dreaming.”

Day 2 – Reviewing the Day

Create an entry about your day. Pick up your dream journal and write down events and memories of the day. Noticing thoughts and feelings as you remember them can support your mindfulness practice while also drawing more awareness to the differences in waking and dreaming states.

On day 2 of the Lucid Dream Challenge, what feelings or experiences from the day are on your mind? Write these down when you are winding down for sleep.

Here are some tips for Day 2:

• Start with this moment – what’s happening where you are now? Work your way back… all the way to when you woke up today.
• Plan 10 minutes or longer to review and slowly go back through the activities of the day.
• Keep going until you reach the moment you opened your eyes this morning.

 
When day 2 is complete, reflect any inspirations, thoughts, or images in your dream journal. Reviewing the day this way can help signal your awareness of dreaming. Your mind can relax. Rest well and wake up in your dreams!

Day 3 – Setting Intentions

We’ve set the foundation for lucid dreaming. Day 3 will focus on the practice of intention setting.

Have you noticed any details that might help you recognize when you’re in a dream state? Write or create an entry to note this in your dream journal. Focus on the intention to notice, with even more attention and mindfulness, when you are dreaming.

Hold the idea of yourself being lucid and aware while dreaming – what intention would you set for yourself? Add this detail to your dream journal. When day 3 is complete, write or draw something that represents setting intentions in your dream journal. Take a few deep breaths. You are ready to relax. Have fun, rest, and be restored!

Day 4 – Practicing and Reopening

Write whatever’s on your mind as you’re waking up! Day 4 focuses on practicing and reopening.

Write how your day is starting before your head has left the pillow. Practice noticing – what’s the first thing on your mind? Is it from a dream? Set a timer for 10 minutes or longer and reflect on your dreams while you’re still half-asleep. Then give yourself some time to note or reflect on this in your dream journal.

Throughout day 4, update your dream journal, continuing to ask, am I awake or am I asleep?

As your day is winding down, plan a few minutes to reflect on your intention. What would you like to dream about tonight?

Day 5 – Final Practice

Day 5 is the final day of TRIPP’s Lucid Dream Challenge. Make sure your dream journal is beside you so you can write any details about your dreams that you recall when you wake up.

Wake up with the breath sensations practice – inhale deeply for a count of four, noticing any sensations. Hold for a count of two, then breathe out for a count of four, and hold again for a count of two. Try the breath sensations practice as you’re just waking up, take a few intentional breaths. As any thoughts or memories of your dreams come up, write these in your dream journal.

Today, journal about your main takeaways and learnings during the challenge. Thank you for letting TRIPP guide you in this Lucid Dream Challenge! Revisit these 5 days anytime, expand on your intentions, and continue building your mindful dream practice. Sleep well and may you wake up in your dreams