清醒夢

维基百科，自由的百科全书

清醒夢(Lucid Dreaming)是在意識清醒的時候所作的夢，又稱作清明夢。清醒夢跟白日夢並不相同，清醒夢是做夢者於睡眠狀態中保持意識清醒；白日夢則是做夢者於清醒狀態中進行冥想或幻想，而不進入睡眠狀態中。清醒夢一詞首先由荷蘭醫生Frederick Van Eeden在1913年提出。在清醒夢的狀態下，做夢者可以在夢中擁有清醒時候的思考和記憶能力，部份的人甚至可以使自己的夢境中的感覺真實得跟現實世界並無二樣，但卻知道自己身處夢中。

清醒梦是人们在做梦的时候还保持意识的清醒。这时会有更加清楚的感觉，甚至有时可以直接控制梦的内容。完整的从开始到结束的这种过程就叫做清醒梦。Stephen LaBerge是个有名的作家并且也对清醒梦做研究。他将清醒梦定义为「知道自己在做梦时做的梦」。"^[1]

LaBerge and his associates have called people who purposely explore the possibilities of lucid dreaming oneironauts (literally from the Greek ονειροναύτες, meaning "dream sailors"). The topic attracts the attention of a diverse and eclectic group: psychologists, self-help authors, New Age groups, mystics, occultists, ufologists and artists. This list is by no means exhaustive nor does interest in lucid dreaming apply necessarily to each group.

Lucid dreamers regularly describe their dreams as exciting, colourful, and fantastic. Many compare it to a spiritual experience and say that it changed their lives or their perception of the world. Some have even reported lucid dreams that take on a hyperreality, seemingly "more real than real", where all the elements of reality are amplified. Lucid dreams are prodigiously more memorable than other kinds of dreaming, even nightmares, which may be why they are often prescribed as a means of ridding one's self of troubling dreams.

The validity of lucid dreaming as a scientifically verified phenomenon is well-established. It may be classified as a protoscience, pending an increase in scientific knowledge about the subject. Researchers such as Allan Hobson with his neurophysiological approach to dreaming have helped to push the understanding of lucid dreaming into a less speculative realm.

目录 1 科學研究 2 過去敍述 3 實現及承認 3.1 常見技巧 3.1.1 現實測試 3.1.2 清醒夢記憶推導法(MILD) 3.1.3 清醒再入睡（WBTB） 3.1.4 Wake-induced lucid dream (WILD) 3.1.5 周期調校技巧 (CAT) 3.1.6 唐璜的技巧 3.1.7 引導儀器 4 其它有關現象 5 Hutton's Paradox 6 Popular culture 7 See also 8 Notes 9 References 10 外部連結

[编辑] 科學研究

不少的大學對於清醒夢的技巧及影響進行持續的研究，同樣研究更有一些如Laberge的The Lucidity Institute等獨立機構進行。到目前為止，無任何已知情況顯示清醒夢會對人類生理或心理上構成損害。然而，要分辨究竟清醒夢會否阻止人從正常睡夢中得到好處也是十分困難的。

第一本承認清醒夢獨特及具科學研究潛質的書是Celia Green1968年的《Lucid Dreams》。回顧過去文獻及他的新實驗數據，Celia Green分析了這些清醒夢的主要特徵，並下結論認為它們是跟傳統正常的夢並不一樣的種類。她預言它們跟快速動眼期有關。Celia Green也是第一個把清醒夢與假清醒連繫起來的人。

清醒夢科學上的首個支持在1970年代晚期由英國超心理學家Keith Hearne提出，自願參與實驗的Alan Worsley以眼球運動訊號在多重睡眠電圖儀器中標出清醒夢開始的時候。哲學家Norman Malcolm1959年的議題《夢》中質疑這種方法的準確性，但這實驗證明了在現實中可以做到的行為在清醒夢中同樣可以做到。史丹福大學的Stephen Laberge曾在他的博士論文中再度進行類似的實驗。有趣的是，LaBerge對於Hearne和Worley之前類似的實驗並無認識，可能由於Hearne沒有公開他的研究結果有關。

直到1980年, further scientific evidence to confirm the existence of lucid dreaming was produced as lucid dreamers were able to demonstrate to researchers that they were consciously aware of being in a dream state (usually again by using eye movement signals).^[2] Additionally, techniques were developed which have been experimentally proven to enhance the likelihood of achieving this state.^[3]

One unresolved question on the neurophysiological nature of lucid dreaming concerns the electrical activity in the frontal cortex, which is generally reduced during normal sleep.^[4] The behavior of the frontal cortex has not at present been crucially analyzed with respect to lucid dreaming.

[编辑] 過去敍述

縱使在過去幾十年以來它才獲得公眾的注意，清醒夢並非一個近代的發現。

• 就有關舊約雅歌5章2節中有否提及到清醒夢一事，現在就在爭議當中。The New Living Translation of this verse reads as follows: "One night as I was sleeping, my heart awakened in a dream. I heard the voice of my lover. He was knocking at my bedroom door...". Other translations are more literal. The Revised Standard Version of the same passage states only that "I slept, but my heart was awake ...". Even this is a matter of interpretation; the original Hebrew reads "אני ישנה ולבי ער קול דודי דופק" and a very literal translation would be "I [am] asleep and my heart [is] awake; the voice of my beloved [is] knocking". Whilst the RSV's interpretation of "and" as "but" is entirely reasonable, it remains an interpretation only. From this it is not at all clear whether the narrating woman is relating a dreamstate. Of course this is no proof that the text in the Old Testament was relating to lucidity, but there is a chance that it was.

• 目前所知最早有關清醒夢的書面記載在公元五世紀，那是聖奧古斯丁在415年所寫的一封信。^[5]

• 早至八世紀，藏傳佛教徒就盛行練習一種認為可以在睡夢中保持完全清醒狀態的瑜伽。^[6]

• An early recorded lucid dreamer was the philosopher and physician Sir Thomas Browne (1605–1682). Browne was fascinated by the world of dreams and stated of his own ability to lucid dream in his Religio Medici: "... yet in one dream I can compose a whole Comedy, behold the action, apprehend the jests and laugh my self awake at the conceits thereof;"^[7]

• Marquis d'Hervey de Saint-Denys was probably the first person to argue that it is possible for anyone to learn to dream consciously. In 1867, he published his book Dreams and how to Guide Them, in which he documented more than twenty years of his own research into dreams.

• The term "lucid dreaming" was coined by Dutch author and psychiatrist Frederik van Eeden in his 1913 book A Study of Dreams.^[8] This book was highly anecdotal and not embraced by the scientific community. The term itself is considered by some to be a misnomer because it means much more than just "clear or vivid" dreaming.^[9] A better term might have been "conscious dreaming".

• The Senoi hunter-gatherers of Malaysia have been reported to make extensive use of lucid dreaming to ensure mental health.^[10]

• Many believe that The Dreaming of Australian Aboriginal mythology is largely concerned with lucid dreaming, particularly referring to "all-at-once" time experiences and accounts that bear strong resemblance to modern conceptions of lucid dreaming.Template:Cite needed

• The enthusiastic endorsement of lucid dreaming during the 1970s by New Age proponents such as Carlos Castaneda did little to enhance its scientific credibility.

[编辑] 實現及承認

很多人報告他們在生活中嘗試過清醒夢，而且不少在童年中發生。縱使清醒夢是一種需要條件的技巧^[11]，即使在有訓練的大前提下，在固定基礎上實現清醒夢可以很困難，也並不常見。縱使有著這些困難，有意圖地實現清醒夢的技巧已經有了一定發展。

以下是一些可以影響清醒夢經驗能力的一些因素：

• 有些人「天生的」比其它人更容易擁有清醒夢。

• 冥想，以及任何涉及神智集中的行為能夠強化經驗清醒夢的能力。^[12]

• 孩子比起成人好像容易一點擁有清醒夢。（入睡的能力看起來隨著人的年齡而下降。^[13])

• 催眠是引導出清醒狀態的妙極方法。很多人學習如何催眠自己，當使用了那些技巧，實現清醒夢就變得可能。^{[來源請求]}

• 各種引導技巧可以幫助引導出清醒狀態。

• 夢境回顧，練習記憶自己夢境的能力經常與學習清醒夢拉上關係。良好的夢境回顧能力能使人對於他們的夢境更加警覺，同時使他們記得自己進行了清醒夢。^{[來源請求]}

[编辑] 常見技巧

[编辑] 現實測試

現實測試是人們用以分辨自己是否身處夢中的一種常見方法。它涉及進行一個其結果在睡夢中跟現實不一致的行動。在清醒的生活中練習這些技巧，人們最終或者能夠夢到完成一種有時候會失敗的現實檢查，幫助造夢者明白自己正在造夢。常見的現實測試包括：

• 閱讀一些文字，望向別處，再次閱讀那些文字；或望著手錶緊記當時時間，望向別處再次望向手錶。觀察者發現，那些文字或時間在睡夢中經常會轉變。^[14]

• 按一下電燈關關或望向鏡子。燈掣在夢中很少會運作正常，而鏡中影像通常看起來十分模糊、扭曲或不正確。^[15]

其它類型的現實測試牽涉辯認一個人的夢徵象（dream signs），為他身處夢中提供線索。夢徵象通常分為以下各種：

• 行動 — 造夢者、其它夢中角色或一些物件做出一些在清醒生活中不尋常甚至不可能的事，例如雜誌或報章中的圖片變成了活動的三維圖象。

• 背景 — 夢中的地方或情況十分奇怪。

• 形狀 — 造夢者、其它夢中角色或物件會改變形狀，或者本身的形狀已十分古怪。這可能包括不尋常的衣著或頭髮的出現，甚至以第三者視點去觀看造夢者本人。

• 警覺性 — 一個奇怪的思想，一種不尋常的官感，或一種修改了的認知。在一些情況下當造夢者把頭由一邊轉向另一邊，他可能會留意到景像的一種奇怪閃動或斷續。

• 連貫性 — 有時候造夢者會在毫無過渡時期的情況下，被「瞬間轉移」到夢境中另一個完全不同的地方。

縱使在清醒生活中這些情況的發生十分不適合並且怪異，它們在夢中思維看起來就是完美地尋常，學習留心這些夢徵象對於明白自己身處夢中十分有幫助。

[编辑] 清醒夢記憶推導法(MILD)

清醒夢記憶推導法是以一種設立目的的意志去實現清醒夢的一種常見技巧。當進入睡眠狀態時，記著認清自己正在造夢，或記著尋找夢特徵。因為它很容易掌握，（幾乎每個人頻密地設立目的），對於從未練習清醒夢推導技巧的人來說它十分理想。

清醒夢記憶推導法的技巧由Stephen LaBerge發展，並且在他的作品《the World of Lucid Dreaming》中描述。

[编辑] 清醒再入睡（WBTB）

清醒再入睡（Wake-back-to-bed, WBTB）技巧很多時候也是一種最容易引導出清醒夢的方法。這方法需要身體疲倦時入睡，然後於五小時候起來。然後集中精神想著清醒夢，保持一個小時的清醒然後再度入睡。獲得清醒夢的機會率會大大增加。這是因為入夜時快速動眼期的週期變得更長，而這種技巧利用了夜裏的最佳快速動眼期周期。因為這快速動眼期周期變得更長與更深，是次所獲得的清醒狀態會導致一個維持更久的清醒夢。^[16]這也解釋了為甚麼很多人聲稱在早上臨起床時候會有更多能夠記起的夢^{[來源請求]}。然而，也有另一個解釋說這是因為當人們身處一個夢中直接清醒過來的時候，記起這些夢比較簡單得多。當夜裏發了一個夢，通常你會立即重新入睡（或不時常「清醒」），所以並不會記起。假如想記著夜裏的一個夢，最好是起床走一會，或者把它寫進床邊的筆記薄中。

[编辑] Wake-induced lucid dream (WILD)

The wake-initiated lucid dream "occurs when the sleeper enters REM sleep with unbroken self-awareness directly from the waking state".^[17] The key to this technique is recognizing the hypnagogic stage, which is within the border of being awake and being asleep. If a person is successful in staying aware while this stage occurs, they will eventually enter the dream state while being fully aware that it is a dream. Because one does not have to recognize a cue in order to induce a lucid dream using this technique, it tends to be more reliable than other techniques. There are key times at which this technique is best used; while success at night after being awake for a long time is very difficult, it is relatively easy after being awake for 15 or so minutes and in the afternoon during a nap. Users of this technique often count, envision themselves climbing or descending stairs, chanting to themselves, exploring elaborate, passive sexual fantasies, controlling their breathing, concentrating on relaxing their body from their toes to their head, allowing images to flow through their "mind's eye" and envisioning themselves jumping into the image, or any various form of concentration to keep their mind awake, while still being calm enough to let their body sleep. During the actual transition into the dreamstate, one is likely to experience sleep paralysis, including rapid vibrations^[18], a sequence of very loud sounds and a feeling of twirling into another state of body awareness, "to drift off into another dimension". Also there is frequently a sensation of falling rapidly or dropping through the bed as one enters the dreamstate or the sensation of entering a dark black room from which one can induce any dream scenario of one's choosing, simply by concentrating on it. The key to being successful is to not panic, especially during the transition which can be quite sudden.

[编辑] 周期調校技巧 (CAT)

周期調校技巧（Cycle adjustment technique，CAT）由Daniel Love開發^[19]，是一個引導清醒夢的有效方法。它包括調校一個人的睡眠周期去激發睡眠後期的清醒警覺性。首先，那人在正常清醒時間前九十分鐘起床，直至他們的睡眠周期開始自我調校（Daniel Love建議這個步驟維持至少一個星期）。在這九十分鐘周期中不斷進行現實測試。當完成了這個原來的周期，正常清醒時間與較早九十分鐘的清醒時間每日交替。在正常清醒時間的日子，身體在夢中已經準備了清醒，並且慣性地進行現實測試。這些為清醒狀態而作的睡眠周期調校應該因應個別心理及生理條件而定。

[编辑] 唐璜的技巧

這種技巧以卡洛斯·卡斯塔尼达的小說《Journey to Ixtlan》中角色唐·璜·馬特斯（Don Juan Matus）命名。入睡前造夢者可看著自己的手然後跟自己說：「稍後，當我在夢中，我會看著我的手然後省覺我在造夢。」當造夢的時候，造夢者必需看著自己的手，再望向四周，在夢中重覆步驟^[20][21]。

[编辑] 引導儀器

使用儀器去引導清醒夢是可行的。這原理利用了把外在刺激併合於一個人夢境裏的自然現象。通常造夢者會在入睡時載著一個儀器，當感應到造夢者進入快速動眼期時，它會發出一些聲響或閃動光線，使這些刺激併合到造夢者的夢境中。例如閃動的光線在夢中可能被轉化為一輛汽車的車頭燈。Nova Dreamer是一個知名的夢推導儀器^[22]；然而，截至2006年為止，這儀器已經沒有再度生產。

電子儀器並非引導清醒夢的唯一儀器。睡前聆聽不同的音樂檔案也是很常見的方法。把音樂檔案調較至入睡後播放也很常見。按照這個方法，造夢者很容易會認出聲音，省覺身處夢中，並獲得清醒狀態。

[编辑] 其它有關現象

• Rapid eye movement (REM) and communication during sleep: during dreaming sleep the eyes move rapidly. Scientific research in the 1950s found that these eye movements correspond to the direction in which the dreamer is "looking" in his/her dreamscape; extraordinarily, this apparently enabled trained lucid dreamers to communicate the content of their dreams as they were happening to researchers by using eye movement signals. This research produced various results, such as that events in dreams take place in real time rather than going by in a flash.

• 假清醒：假清醒現象發生時，造夢者會突然夢到自己從睡眠中醒過來。通常在假清醒夢境中出現的房間，跟造夢者真正身處的房間是相同的。假如造夢者獲得了清醒狀態，他很多時候會相信自己已經不再在夢中，並開始離開該房間。由於造夢者的而且確仍然身處夢中，這個現象被稱為「假清醒」。很多時候這是清醒夢的一個後遺因為它使人們在夢中失去了警覺性，但假如造夢者進行了現實測試，那他很快會獲得清醒狀態。有寫夢誌的人會因為這種現象而重覆記下這個夢很多次。

• Sleep paralysis: During REM sleep the body is paralyzed by a mechanism in the brain, because otherwise the movements which occur in the dream would actually cause the body to move. However, it is possible for this mechanism to be triggered before, during, or after normal sleep while the brain awakens. This can lead to a state where a person is lying in his or her bed and he or she feels frozen. Hypnagogic hallucinations may occur in this state, especially auditory ones. People also generally report feeling a crushing sensation on their chest^[23] (possibly because they try to consciously control their breathing). People trying to lucid dream sometimes try to trigger this state, or accidentally trigger this state, while using the WILD technique to enter a lucid dream directly when falling asleep.

[编辑] Hutton's Paradox

An intriguing paradox concerning lucid dreams and the nature of reality was described by the British writer Eric Bond Hutton in 1989.^[24] As a child Hutton often had lucid dreams in which people and things seemed as solid and real as in waking life. This led him to wonder whether life itself was a dream, even whether he existed only in somebody else's dream. Once in a while he would have a near-lucid dream (in which one cannot decide whether one is dreaming or awake). He always found these somewhat disturbing, but one day hit upon a magic formula to be used in them: "If I find myself asking 'Am I dreaming?' it proves that I am, since this question would never occur to me in waking life." Yet, such is the nature of dreams, he could never recall it when he needed to. Many years later, when he came to write about his childhood fascination with dreams, he was struck by a contradiction in his earlier reasoning. True, asking oneself "Am I dreaming?" would seem to prove that one is, since one does not ask oneself that question in waking life. And yet he had often done precisely that. So what was he to conclude? That it does not prove one is dreaming? Or that life really is a dream?

Similar in nature, though not involving any paradox, is Zhuangzi's Dream. Zhuangzi, the ancient Chinese philosopher, once had a vivid dream in which he was a butterfly, fluttering happily here and there. Suddenly he woke up, but afterward was never certain whether he was a man who once dreamt he was a butterfly or a butterfly dreaming he was a man.

[编辑] Popular culture

Related article: Lucid dreaming in popular culture.

Even though lucid dreaming is not well known by the general public, there are numerous references to it in popular culture.

[编辑] See also

• Dream argument
• Dream dictionary
• Reality vs. Dreams
• 假清醒
• Hallucinations in the sane
• Jayne Gackenbach
• Lucid living
• 靈魂出竅
• Pre-lucid dream
• Senoi
• Simulated reality
• 睡眠瘫痪症
• 庄子

[编辑] Notes

[编辑] References

• Lucid Dreaming (1985) ISBN 0-87477-342-3 by Stephen LaBerge.
• Lucid Dreams (1968) ISBN 0-900076-00-3 by Celia Green
• Lucid Dreaming: The Paradox of Consciousness During Sleep (1994) ISBN 0-415-11239-7 by Celia Green and Charles McCreery
• Exploring the World of Lucid Dreaming (1991) ISBN 0-345-37410-X by Stephen LaBerge.
• Creative Dreaming (1974) ISBN 0-671-21903-0 by Patricia L Garfield
• Dreams and How to Guide Them [1867] (1982) ISBN 0-7156-1584-X by Hervey de Saint-Denys
• The Lucid Dreamer (1994) ISBN 0-671-87248-6 by Malcom Godwin
• Tibetan Yogas Of Dream And Sleep (1998) ISBN 1-55939-101-4 by Tenzin Wangyal Rinpoche
• Conscious Mind, Sleeping Brain (1988) ISBN 0-306-42849-0 by Jayne Gackenbach and Stephen Laberge, Eds.

[编辑] 外部連結

• 清醒夢
• Lucid Dreaming FAQ — Frequently Asked Questions
• The Lucidity Institute, Inc.
• Worlds biggest lucid dreaming forums, with big quality guide to induct lucid dreams
• Changing a Lucid Dream Through the Practice of Dream Yoga
• Dream Views Lucid Dream Walkthroughs and Forums
• Reality Check — Software to assist with reality checks
• Lucidipedia
• Interview with Celia Green on the subject of lucid dreaming
• Free resources, thoughts and movies about lucid dreaming
• A documentary on Lucid Dreaming that includes world renown dream researchers

• Template:Wikia