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  • Dreams provide a world in which we escape from reality into the mind

    夢給了我們一個進入心境,逃離現實的世界

  • and seemingly have little control over what happens

    夢也似乎無法掌控現實中所發生的事

  • But what if you could know you were dreaming, and subsequently control the dream?

    如果你能知道你正在做夢,然後又能控制夢,那會怎麼樣?

  • It turns out lucid dreaming is entirely possible

    這樣,「清明夢」便可能發生了

  • and with a little effort and practise, even you can do it

    只需要一點點的努力和練習,那麼你也做得到

  • Now, some of you might be saying, "I don't even dream"

    或許也們有人會說:「我不會作夢啊!」

  • but the truth is everybody has about 3-7 dreams a night

    事實上,每個人每個晚上都會做三到七分鐘的夢

  • the problem is we quickly forget them

    問題是,我們做一做就忘了

  • The first strategy towards lucid dreaming is keeping a dream journal

    做清明夢的首要策略是寫夢的日記

  • Keeping the journal improves your ability to recall dreams, and helps facilitate lucidity

    把夢記錄下來,使你能回想做過的夢,讓夢的過程更明朗

  • So every time you wake up, write down what you can remember,

    每當你醒來後,便把你記得的部分寫下來

  • even if it's nothing, just to form the habit

    即便你忘得一乾二淨,還是要保持習慣

  • The next step is performing reality checks

    下一步,確認你是否身處真實的世界

  • In a dream, something as simple as reading a sentence,

    在夢裡,連簡單的事情,例如:念讀句子

  • counting your fingers, or checking the time

    數手指、看時間

  • can often go astray

    都會做得亂七八糟

  • Try it right now: look at the time, look away, and then look back

    試試看這麼做,看一下時間,不要看,再看回來

  • Assuming you aren't currently dreaming,

    假裝自己現在不是在做夢

  • the time probably stayed the same

    或許時間會停止不動

  • However, in a dream, the time or the words you were reading

    不過,在夢裡,時間和你念讀的文字

  • will often completely change

    常常會變來變去

  • The key is to do these reality checks often when you're awake

    重點是,在你醒著的時候做檢視

  • This way they become second nature

    這麼一來,就會變成「第二自然」

  • and when you're dreaming you're likely to perform the same test

    當你做夢時,你就有可能做同樣的事

  • and realise that something's wrong

    然後發覺到有甚麼不對勁

  • After this comes a technique known as Mnemonically Induced Lucid Dreams (MILD)

    這種方法叫做「記憶誘導清醒夢」

  • As you're falling asleep, begin to think of a recent dream,

    當你要睡著時,開始回想一個最近做的夢

  • and imagine yourself becoming lucid.

    感覺你的意識變得清明了

  • The idea is to reinforce the intention to realise you're dreaming in your dream

    這麼做便能加強知道你在做夢的感知

  • Keep repeating the phrase "I will have a lucid dream tonight"

    一直告訴自己:「我今晚會做清醒夢。」

  • The highest rates of success tend to come if you wake up in the middle of the night

    成功的最高機率多半在半夜醒來之際

  • get up for 30 minutes, and then go back to sleep with these intentions in mind

    醒個三十分鐘,再去睡個回籠覺,並謹記「我今晚會做清醒夢」

  • Finally, once you've had success with MILD,

    最後,直到你的記憶誘導清醒夢成功了

  • an advanced technique known as Wake Induced Lucid Dreams (WILD) may be attempted.

    你可以做更進一步的「喚醒誘導清醒夢」

  • The idea behind this is to keep your mind aware while your body falls asleep

    當你睡著時,讓你的心境保持清醒

  • The risk here is that you'll experience sleep paralysis.

    不過你有可能面臨睡眠癱瘓的風險

  • A completely normal phenomenon that prevents your body from moving during sleep

    有個全然正常現象,在睡眠中使你的身體動彈不得

  • except you'll be awake

    除了在你睡醒前

  • which can be somewhat frightening

    這個現象感到些許駭人

  • The extra caveat with WILD is that, during sleep paralysis

    睡眠癱瘓時,喚醒誘導清醒夢會給予身體警示

  • the brain can play tricks on you,

    大腦會對你耍把戲

  • inducing strong feelings of fear and causing hallucinations of dark and scary figures approaching you

    例如:強烈的恐懼感、黑色可怕物體接近的幻覺

  • Scientific research into lucid dreaming

    清明夢的科學研究

  • has provided an insight into the location of meta-consciousness in the brain,

    給了我們對大腦正念區塊進一步的認識

  • provided opportunities for dream therapy and nightmare recession,

    提供了夢的治療、惡夢治退的可能

  • and even begged the question if sleep and wakefulness

    也生出了個疑問

  • are distinct events, or part of a continuum.

    睡著與睡醒是否有明顯的分際,抑或帶有連帶的關係

  • After all, dreaming of doing something

    畢竟,當我們著眼在大腦神經的功能時

  • is almost equivalent to actually doing it

    夢到了甚麼

  • when looking at the functional system of neuronal activity in your brain

    相當於你現實中做了甚麼

  • So, are you sure you're not dreaming?

    所以囉,你真的覺得你不會夢嗎?

  • Got a burning question you want answered?

    你有十萬火急的問題想要問嗎?

  • Ask it in the comments or on Facebook and Twitter

    你可以在推特或臉書上回覆

  • And subscribe for more weekly science videos

    訂閱每周更多的科學影片

Dreams provide a world in which we escape from reality into the mind

夢給了我們一個進入心境,逃離現實的世界

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B1 中級 中文 美國腔 清醒 清明 誘導 睡著 睡眠 睡醒

清明夢的科學 (The Science of Lucid Dreaming)

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    betty   發佈於 2016 年 01 月 15 日
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