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Step-by-Step Phase Practice (M. Raduga)

Setup the practice day. The ideal time is the night before the weekend or on the
weekend when you do not need to get up earlier on the next day. Have a calm
and quite evening and look forward to the practise. Positive motivation is one of
the keys to success!

Plan of Action.
Before entering the Phase, you need to come up with the list of things you want to do in the
Phase. This will increase the time and quality of your experience. A simple plan would be:

 look at yourself in the mirror

 walk through the wall
 eat or drink something
 fly to your neighbour’s house

You are limited by your imagination only! Before entering the phase, you should clearly
outline what you are going to do there immediately after separation. This will increase both
the quality of the experience and the likelihood of it occurring (choose no more than 2 to 3
activities and remember them well).

Step 1.
 Go to bed at your usual time but no later than midnight.
 Set you alarm clock to go off in 6 hours.
 Sleep soundly for 6 hours.
 Do not do any attempts before falling asleep.

If you wake up before the alarm, you can also make an attempt. What's most important is to
fall asleep thinking "I'll wake up and try." Without moving, ideally.

What slows down improvement in your body exit success rate? The main thing that
determines 90% of your success - is sound sleep. And the second is just paying attention when
performing techniques. That's it.

Step 2.
 Wake up to alarm clock in 6 hours.
 Stay awake for 5-30 minutes.
 Have some water, use bathroom.
 Go over your plan of actions in the Phase.
 Make sure you are totally awake!
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Step 3.
 Go back to bed.
 Fall asleep with an intention to enter the Phase at the next awakening. Fall
asleep with the thought: "I'll fall asleep now, wake up, and try." or "I'm
going to wake up right away and try." or "I'm going to up and do it right
now."

There is no need for alarm clock this time. All your consequent awakenings should be natural.
Just try with affirmations thats the easiest way. Also try to imagine yourself waking up being
totally still. Do that while falling a sleep and it will work in a few days. So we fall asleep with
the thought: "I'm going to wake up right away and try."

Step 4.
 Wake up naturally.
 Immediately feel yourself standing at your mirror. Don’t overthink how to
do it!
Imagining Yourself Already Separated
You can imagine yourself already separated and inside your room, trying to feel your
separated body as intensely as possible. Your sensations will gradually flow into your subtle
body from your physical one, and become just as realistic.

The moment you wake up, try not to move and do not open your eyes. Try to feel and
see yourself at the mirror NO MATTER WHAT, as if you were actually standing in front of it,
but just couldn’t perceive it for some reason. Try to scrutinize the mirror, try to touch it, Try to
move around it, try to palpate it, try to feel yourself at the mirror. Try no matter what to feel
ourselves at the mirror, standing in front of it, looking at it, touching it and its frame – if it has
one, the wall nearby, the floor, and yourselves, scrutinize from all sides, and try no matter
what to appear at that mirror.

 If you’ve appeared at the mirror, then you’re in the phase! Now carry out
the personal goal that you had set for yourself earlier
 If 5 seconds have gone by but you still haven’t been able to appear at
your mirror, try to separate from your body.
 To do so, simply roll out, get up or fly up.

If separation is successful, you are in the Phase! 50% of indirect techniques success comes
from doing this simple step.

Exception: awakening to movement, after which one may immediately proceed

to the techniques.
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Step 5.
 If separation didn’t occur, cycle through indirect techniques** (phase
entrance techniques) - choose three techniques (e.g. rotation, observing
images, hand visualization, or listening in, phantom wiggling, swimming,
or deepening,…) spending 3-5 second on each.
 Complete a minimum of 4 cycles
 When cycling through techniques:

1. If a sensation arises while performing one of the techniques, stick to it and intensify it
2. Once the sensation reaches its peak, separate with confidence.

 If nothing happens after 4 cycles, fall asleep with the intention to catch the
next awakening to enter the Phase. You'll fall back asleep thinking: "I'll
wake up and try again." or "I'll fall asleep now, wake up, and try again"

Step 6.
When in the Phase:

 Deepen*** right away to get the real world clarity and beyond.
 Always remember to maintain**** your state for prolonging Phase
experience.
 Carry out your plan of action.

Step 7.
 In case of a foul (sudden, unexpected return to the body), re-enter the
Phase.
 Or if You return back to reality and you can't do anything anymore. You
think: "Excellent, now I'll fall asleep, wake up, and try again." or "Great,
now I'll fall asleep, wake up, and try again." You fall asleep again with
that thought.

So it's mandatory to have confidence that: "I'll wake up and do it now, I'm going
to just up and do it." That's a crucial factor. What next? There should be a certain intensity,
even a kind of aggression. You must force your way in there no matter what and get your
outcome. You wake up, and as if your life depended on it, it's phase or bust. You try, no
matter what to turn up in the phase right now. Attention - this is a very important factor. - to
wake up and enter the phase right now, no matter what, as if you'd die if you didn't enter the
phase.
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*Separation techniques:
The next elements are separation: standing up, levitating, and rolling out. The
separation moves would feel like your normal body moves but without moving
your physical muscles. Do not think too hard, those moves would feel simple
and intuitive. Try to levitate in the most literal way possible, levitate right now.
Don't imagine that you've levitated, but try to levitate, try to physically levitate.
Pull up to the ceiling right now. Try to stand up. Without moving a muscle, try
to get up. Pull forward and try to stand up without moving a muscle. Don't
picture you're standing up, don't imagine you're standing up, but try to stand up
without moving a muscle. Try to roll out to the left without moving a muscle, try
to roll out to the left physically. Pull, pull physically to the left, turn your eyes,
and try to roll out to the left. To the right, literally without moving a muscle,
with your physical body, try to roll to the right. Levitation once again, literally
try to levitate to the ceiling with your physical body. Pull, pull... Try to levitate,
rise. Try to stand up, without moving a muscle, try to literally stand up as usual.
Pull forward and try to get up. Try to roll out to the left, roll, try to roll
physically to the left, but without moving a muscle. Don't imagine you're rolling,
don't picture it, but try to roll to the left. To the right.

**Indirect techniques (phase entrance techniques):

Rotation.
Turn your eyes to the left. Turn them without opening them. You can move your
eyes, but not open them. The eyes are not affected by sleep paralysis. Your body
can be paralyzed, but eye movement never is. That's why, when a person
dreams, and they look to the left, for example, - the body lying in bed will also
turn its eyes to the left. Turn your eyes to the left, and try to rotate after your
eyes to the left. Pull right after your eyes, try to turn. Pull, pull... try to turn to
the left. Turn your eyes to the right, all the way to the right, and try to turn to the
right after your eyes. Pull, pull... try to turn to the right, no matter what, after
your eyes. We turn our eyes to the left side, and pull after our eyes to the
left. Harder, harder, harder, we pull our eyes, we pull, we turn, we turn. We try
no matter what to turn, to do a complete rotation. If turning vestibularly is
successful, accelerate it. If it does not work, try to do a full rotation. To the right.
We turn our eyes to the right and pull after our eyes, we pull and try to turn
around. Try to vestibularly turn around your head-to-toe axis. The rotation
technique emphasizes the vestibular system. You need to provoke your
vestibular system, and create rotation in your body. To the left, we pull our eyes
to the left and try to rotate. We try to do a complete rotation to the left. We turn
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our eyes to the right and try to rotate around our head-to-toe axis. Try to rotate
on your own for a minute at the level of the vestibular system. If that doesn't
work, then try to feel halfway, or quarter of the way vestibular rotation. If it
works, speed it up. Okay, minute starts. We turn our eyes to the left, and we try
to turn after our eyes to the left. We pull to the right, and we try to turn all the
way to the right. Try to do a vestibular turn.

Hand visualization.
Start imagining that your hands are before our eyes, literally 4 inches from our
eyes. Try to scrutinize them, to feel and hear the sound of rubbing hands. Rub
our hands. Try to see them no matter what, as if our hands were really before our
eyes, but you do not see them for some reason. We rub our hands even harder,
even faster, we try to hear them, we try to see them, no matter what. My hands
are in front of me, where are they, why don't I see them? Even more intensely,
even faster. Rub our hands. Act as if your hands were right in front of you, but
you do not see them for some reason. They're physical ones, after all, where did
they go? Where did my hands go? But they were in right front of me, where are
they? We try to see them no matter what, to feel them, and to hear the sound of
rubbing. We rub them even harder and more intensely, no matter what, we try to
feel our hands before our eyes. We rub them faster and harder. We scrutinize
and peer into them. We put our all into and pour ourselves into those actions, we
concentrate to the max. We try no matter what to feel our hands, which are
rubbing in front of our eyes. We rub them and try to feel them, to see them, to
hear them. For a minute now, on your own, experiment with the technique. Rub
your hands, try to scrutinize them, to see and hear them. Rub your hands in front
of yourself. Try to see them, to feel them, and hear them, as if your hands were
really in front of you. Where are they, why don't I feel them? In a real attempt,
as soon as your hands have appeared, there's no need to lie and continue to rub
and scrutinize them. You're already in the phase, get up and go. It's the same
with rotation: As soon as you feel that you're rotating, there is no need to lie,
rotate, or spin endlessly. As soon as you're rotating – that's it, stand up with the
body that's rotating, and go, after all, you're already in the phase.

Swimming.
Imagine we're swimming somewhere in the water. It might be a lake, river, sea,
or around an island - it doesn't matter, wherever you want. Move your hands,
body, legs, and head try to feel the water, the splash of water. We move even
faster, we focus our attention on movement, we try to feel we're swimming.
Right now, as if you were swimming, but don't feel your body for some reason,
but you're really swimming. Where is my body? Let's try to feel it, to return to it.
We swim even faster, even more intensely, quickly, and attentively. Act as if
you were really swimming, and you try to return to yourself, swimming
somewhere. You don't feel your body for some reason, and you try to feel
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yourself swimming. That is, you're not here right now, but swimming
somewhere. We try to return to the self that is swimming somewhere in the
ocean, in the sea, in a pool. We swim even faster. We attentively try to feel
ourselves swimming. Even more movement. More attentiveness. Move your
hands, legs, and body: we try to spill over into the body that is swimming, and
we accelerate, we swim even faster. It's important to put your all into everything.
Indeed, that is the key factor. You need to put in your all into the actions being
performed. Then, any technique will start working. We try no matter what to
feel ourselves swimming. We swim even faster, even more intensely. You are
now swimming for real, but where is your body, why don't you feel it? We try to
appear in it no matter what. We focus, all thoughts go away, and you focus on
those sensations, you try to feel yourself swimming. You're all in, you aren't
thinking of anything, you're completely submerged in those sensations, you try
to pour yourself into them, to put your all into them. You are now swimming,
you should be there. The key factors are dynamic movement and putting in your
all.

***Deepening.
Simulating deepening, as if you've separated. What it boils down to is you have
to imagine that it's as if you're walking around your room, touching everything,
and scrutinizing. Recall where you'll be sleeping today: at home, at a hotel, at
relatives', or at friends'. Imagine you're lying in that room, where you'll be
sleeping today. Get up from bed, turn around, touch your pillow, and scrutinize
it. We touch the blanket, bed, and wall nearby - we touch it, palpate it, and try to
scrutinize the design of any wallpaper. A nightstand or table is nearby - we try to
touch and scrutinize from a close distance. The floor - we kneel down and touch
the floor with our hands, we peer into it, we try perhaps to scrutinize trash bins,
and the small details of the space. We go up to the window – we touch the
window sill, the glass. We scrutinize everything close up, and peer into the fine
details of the space, we try to scrutinize it all and feel it. We rotate around, walk
up to the door, touch the door, door handle, and peer at and scrutinize all the
small details. We go up to the closet, scrutinize the closet, and try to touch it, to
palpate it. We go towards the mirror. We touch the walls, rub our hands,
scrutinize our hands, and blow on them. We go up to the mirror, scrutinize the
mirror, peer into it, and try to scrutinize objects around it. That's it, we don't do
any more. It should be performed more or less in that way, just even more
intensely, and even faster. The more movements you include, the bigger the
effect. That is, try to include as many sensations as possible. When you start to
perform this technique, at some moment your imagination will be replaced with
real sensation. That is, you imagine you're walking, and at some moment you
realize you're not imagining, but really walking around your room already. At
that moment, there's no need to separate, you need to carry out your plan of
action. In the swimming technique, you can turn up swimming somewhere, but
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you might just feel the movement of your hands, lying in bed, and then you'll
need to stand up. Now it's the same, only on your own now, in the room where
you sleep. You've woken up and started touching everything around you,
scrutinizing and palpating all the objects, all the details, everything around. As if
you're really walking around, but don't feel your body for some reason. Your
task is, as it were, to return to that body that's walking around the room. As if
paralyzed, you suddenly don't feel anything. Where are my sensations? You try
to get them back, you hysterically feel around in your room, you try to scrutinize
everything, to return your senses, to put your all into those actions. The key
factor is intensity and putting your all into techniques. Once you get that, any
technique works. Walk around the room, touch everything, and scrutinize.
Begin. Dynamically, intensely. Attention to details is important, to small details.
Activate all your sensations, turn periodically, turn, touch yourself, scrutinize
your hands. Touch everything even more intensely and quickly, scrutinize, try to
put your all into those sensations. We try to turn up in that freaking room right
now, no matter what. Try to feel every sensation, as if you were really walking
around that room. Please note: During a real attempt at night or in the morning,
as soon as you suddenly feel you're walking - that's it, you're already in the
phase, you just need to carry out your plan of action.

Forced falling asleep

- cessation of internal dialog

- shifting mental focus from external stimuli

During a real attempt at using forced falling asleep upon awakening, it's
important not to fall asleep, as it's very easy to fall asleep for real. So, you catch
that last "just a bit more and I'll fall asleep" moment. At that moment, you can
either separate, or the technique will start to work. It's very important not to fall
asleep when using forced falling asleep. You need to simulate the initial stage of
falling asleep,and then interrupt it and do intense actions until a technique
works. Admit it, when you wake up often, you don't remember who you are,
where you are, or where you're sleeping. You wake up, your mind hasn't turned
on yet, but you should wake up and immediately do some specific actions. The
problem of conscious awakening comes up - how to wake up and immediately
realize what you need to do.
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Conscious awakening.
What's most important is to establish the clear intention of trying them before
falling asleep. Everything's simple here - you just need to fall asleep with
intention. That is, fall asleep with thoughts about the practice and attempts. So
we fall asleep with the thought: "I'm going to wake up right away and try." We
wake up, try, and whether or not it works, we resolve to ourselves once again:
"I'll fall asleep now, wake up, and try." Just try with affirmations thats the
easiest way. Also try to imagine yourself waking up being totally still. Do that
while falling a sleep and it will work in a few days. That is, the intention to fall
asleep. It should also include not only "I'll wake up and try," but ideally to wake
up without moving. But if you wake up and make a movement by accident, If
you're lying uncomfortably and turned somehow, it's not the end of the world.
Sure, your success rate will go down a bit, but it will still be high. Moreover, it's
highly probable you didn't really move, that is, it only seemed you made a
movement. So wake up, and even if you make a physical movement, try
anyway.

We fall asleep and wake up on our own, using willpower alone. The too short awakening will
cause subsequent sleep to be very deep, and the intention will not stick. At night, set your
alarm for 6am, and you go to bed thinking: "I'll fall asleep now, and simply try to have a good
night's sleep until the alarm. But if I do wake up, I can try to enter the phase." Try to develop
the habit of immediately and reflexively proceeding to the techniques upon awakening,
without losing a second.

Conscious awakening is waking up with a particular thought in mind; ideally, a

thought about indirect techniques. In order to start using indirect techniques upon awakening,
it is not sufficient to have a cursory knowledge of the techniques to be used when waking.
Due to the peculiarities of the human mind and its habits, it is not always easy when waking
to recall any particular motive or idea. The goal of conscious awakening is to practice instant
action without being idle after waking up. Conscious awakening with the intent of attempting
an indirect technique should be a practitioner’s primary goal, which should be pursued at
every cost. The speed at which the phase is learned and experienced depends on this. With
time, one should develop a reflex that enables one to perform planned actions at the moment
of awakening, but when consciousness itself has not yet had time to return. This type of reflex
is highly beneficial to seizing the most fruitful of opportunities to enter the phase. There are
several effective tricks to learning conscious awakening:

Intention upon falling asleep: This is the very important to successfully achieving conscious
awakening. A very clear scientific fact has been proven by somnologists (scientists who study
sleep): upon awakening, people usually think about what they had been thinking about before
falling asleep (continuity theory). This phenomenon is easy to observe if the sleeper is
experiencing a serious life problem; they fall asleep with the problem and wake with it. So, in
a case like this, if difficulties at the front of the mind are replaced with a desire to practice the
phase, this will produce the desired effect. It is not necessary to think solely about conscious
awakening while falling asleep. It is sufficient to simply affirm the intention clearly and
distinctly, even stating the intention out loud. Practicing these types of conscious actions
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while entering sleep will do much to promote the success of indirect techniques upon
awakening.

General intent: The more clearly a practitioner concentrates on the importance and necessity
of waking up and immediately remembering to practice the techniques, the more solid the
intent will become, and the more likely the process will fulfill its role and actually lead to
results.

Affirming desires:Sometimes an internal intention is simply not enough for some people, or
they are unable to properly affirm one by virtue of individual characteristics. In this case, an
affirmation of desires should be introduced at the physical level. This could be in the form of
a note with a description of a goal placed next to the bed, under one’s pillow, or hung on the
wall. It could be a conversation with friends or family about the particular desire, or by
repeatedly vocalizing the actions that need to be performed upon awakening. It could even be
an entry in a diary, blog, or texting on a mobile phone.

I'll wake up right away and try. -I'll wake up and try again. -I'll wake up right away and try. -
-I'll wake up right away and try. -I'll wake up right away and try again. -I fall asleep with
that thought. -I'll wake up and do it now, I'm going to just up and do it.

You are returned back, and you think: "Great, I've entered the phase by becoming conscious
while dreaming. I'll wake up now, and enter the phase again. You're lying down, and think:
"Great, now I'll fall asleep, I'll wake up and try again. You're lying down, you think:
"Excellent, now I'll fall asleep and try again." Great, you've carried out your plan, have been
returned back, you're lying down, and what are you thinking about? That I'll fall asleep now,
wake up, and try again. I'll wake up and do it again. It's as if everything worked for you,
you're returned back, and you think: "Excellent, I'll fall asleep again, and try again."

****Maintaining
Phase maintenance consists of three primary principles: resisting a return to the
wakeful state (known as a foul), resisting falling asleep, and resisting a false exit
from the phase.

Phase maintenance or "maintaining" refers to techniques that allow a practitioner to remain in

the phase for the maximum amount of time possible. Without knowledge of "maintaining"
techniques, the duration of the phase will be several times shorter than it could otherwise be.

-Resisting a return to the wakeful state

Constant Sensory Amplification: The idea is that during the entire duration of the phase, all
action should be focused on experiencing the maximum possible amount of tactile-kinesthetic
and visual perceptions. This entails constantly touching and examining everything in minute
detail.
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Rotation: If indicators of a foul appear, the practitioner should start rotating around the head-
to-feet axis. Unlike the phase entry technique of the same name, the movement does not have
to be imagined. This is an absolutely real rotation in the phase.

Counting: During the entire phase, count to as large a number possible – not just for the sake
of counting, but with a strong desire to reach the highest number possible. Counting may be
performed silently or out loud.

Hooking onto the phase: Another interesting method of "maintaining" is hooking onto the
phase. In the event of an impending foul, grab onto an object in the phase actively palpate or
squeeze it.

Vocal Maintaining: If a practitioner loves to sing and read poetry, doing so might help them
to stay in the phase longer. To that end, you only need to know a few of your favorite pieces
by heart and try to recite them in full while in the phase. Focus your background attention on
doing so while carrying out your plan of action.

Two rules apply to using the techniques that help to resist a phase exit. First of all, never think
that the phase might end and result in a return to the physical body; thoughts like this are like
programming that immediately send the practitioner to a wakened physical state. Secondly, do
not think about the physical body. Doing so will also instantly return the practitioner to the
physical stencil body, every time.

-Techniques and Rules for Resisting Falling Asleep

Periodic Analysis of Awareness: Periodically asking the question, "Am I dreaming?" while
in the phase helps appraise situations and the quality of the actions being performed at any
moment. If everything meets the standards of full phase awareness, actions may be continued.
Asked on a regular basis, this question becomes habit automatically used while transitioning
to the phase state.

Be Observer: There is another important rule related to resisting falling asleep: no

practitioner should engage or participate in spontaneous events occurring in the phase. Events
that are not planned or deliberate lead to a high probability of being immersed in the side
action, which results in a loss of concentrated awareness.

-Techniques Against False Awakenings

Hyper-Concentration: Since the cessation of the phase experience may be simulated and no
different in terms of perception from a real exit, differences between the physical world and
the phase world must be actively discerned. In other words, a practitioner must know how to
determine whether a genuine phase exit has occurred.

The simplest option is to look at the tip of the finger since it is always close at hand. It is also
possible to take a book and examine its text. Text in the phase will either blur or appear as
alphabetical gibberish, or be full of incomprehensible symbols.
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General Rules for Maintaining

Important Tip! In order to ensure maximum ease and effectiveness, the first two rules (having
a plan of action and reentering the phase) are mandatory during the practice of the phase.

Plan of action: There should be a clear plan of action consisting of at least 2-3 tasks to be
carried out in the phase at the earliest opportunity. First, the practitioner must not pause in the
phase to think about "what to do next," which frequently results in a foul. Second, having a
plan, the practitioner will subconsciously perform all of the actions necessary for staying in
and maintaining the phase to carry out all the tasks that have been planned. Third, intelligent
and pre-planned actions permit focused advancement of purposeful actions versus wasting
phase experiences on whatever comes to mind at a given moment. Fourth, a plan of action
creates necessary motivation and, consequently, pronounced intent to perform the techniques
to enter the phase. Meanwhile, the plan itself should be actually interesting, curious, or
extremely important, as well as – and this is vital – specific. Meanwhile, the plan itself should
be actually interesting, curious, or extremely important, as well as – and this is vital –
specific.

Re-entering: Always remember that a typical phase experience consists of several repeated
entries and exits.

Constant activity: Under no circumstances should a practitioner remain passive and calm in
the phase. The more actions performed, the longer the phase is. The practitioner should not
look into the distance.

Stopping the internal dialogue: The less internal dialogue and reflection that occurs in the
phase, the longer it lasts. Talking to oneself is completely prohibited.

Intention: Any technique or method for maintaining the phase must be accompanied by fixed
and clear intent to stay in the phase for as long as possible.

Indirect method practice

What's our main task?
We're now going to practice awakening, simulating it.
There's this one secret here. We discussed aggressively entering the phase no
matter what, intensely. That is, we literally broke into it, and did all the
techniques. Literally, no matter what, by concentrating on our actions.
In fact, there is another alternative. If you are unable to enter the phase at full
speed, intensely and aggressively, then you may enter using the quite interesting
technique of forced falling asleep. It's simulating falling asleep or forcing
yourself to fall asleep. Abrupt relaxation is also similar. The idea is that instead
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of a standalone technique, or together with techniques, you act as if you wanted

to fall asleep. If an aggressive approach doesn't get results, then performing
actions as if one wanted to fall asleep will substantially improve your success
rate.
First, let's practice forced falling asleep, and then we'll include it in our
procedure. And then, we'll practice everything together. So, close your eyes, in
the most literal way possible, try to abruptly fall asleep. Fall asleep, right now
you want to abruptly fall asleep, to sink into sleep. Fall asleep, fall asleep, fall
asleep, fall asleep. Done. Do nothing.
Please note there's no need to get lost in thought, no need to analyze. In the most
literal sense, try to abruptly fall asleep, or abruptly relax - it's similar to abrupt
relaxation. Fall asleep.
As a standalone technique, it is performed for literally a few seconds. During a
real attempt at using forced falling asleep upon awakening, it's important not to
fall asleep, as it's very easy to fall asleep for real. So, you catch that last "just a
bit more and I'll fall asleep" moment. At that moment, you can either separate,
or the technique will start to work. That is, try not to miss it, because you can
fall asleep in a moment. This technique's unique. The point is that as soon as you
run into problems, – say techniques don't work, or you aren't able to separate, or
you're unable to separate completely – at any difficult moment, add forced
falling asleep in parallel to your actions, or as a stand-alone technique. And the
problem will be solved right there. Mainly thanks to forced falling asleep, a few
years ago, I was able to improve the success rate upon awakening from 70% to
nearly 100%. That is, in those cases when aggression and intensity don't help, I
begin to do all the actions as if falling asleep right then. Then everything starts
working, after doing it intensely didn't work. Recall a situation when you needed
to get some sleep, but time was short. But you definitely had to get some sleep.
And you lie down for that half hour or 20 minutes, and try to fall asleep
abruptly. Fall asleep. The main thing is not to fall asleep. This is simulation of
falling asleep, the first step of falling asleep. You shouldn't fall asleep for real.
It's as if you trick your brain. It thinks: "Ah, we're sleeping – well alright," and
kicks back into the right state
In class, I discovered the effectiveness of this method in these symptomatic
situations that constantly happen. A person comes in and talks about how he or
she tried to do something, cycled techniques – and nothing worked. Then, he or
she usually says: "I decided to simply fall asleep in order to try again the next
time." And then, once he or she decided to fall asleep, everything starts to
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happen. Once on the forum, I read a post by a guy about how he understood
forced falling asleep. He read about it in the textbook, watched the video
seminar, and tried – but nothing worked. And here he describes the situation
when he tried forced falling asleep again, but nothing worked. "That's when," he
says, "I decided to just fall asleep, seeing as nothing was working. And right
then, it worked. And right then, I realized that it was simply necessary to try to
fall asleep, without falling asleep." That is, no need to go off the beaten path.
We just practiced standalone use of forced falling asleep as a technique. You can
do it that way too. For example, instead of rotation, instead of hand
visualization, you can simulate falling asleep for a few seconds. But you will
have a somewhat different task. We did everything intensely. Tonight, you will
continue intensely and aggressively, no matter what, but only if you fall asleep
all the time. Because you need intensity. In all other cases, you'll do it the exact
opposite way. All attempts should be carried out while performing forced falling
asleep in parallel. Now imagine you've come home at midnight, set your alarm
for 6am, and you go to bed thinking: "I'll fall asleep now, and simply try to have
a good night's sleep until the alarm. But if I do wake up, I can try to enter the
phase." Meanwhile, keep your plan of action in mind, deepening is mandatory;
secondary exit is mandatory. Gradually fall asleep with that thought. You've
woken up. The mirror. And, as if falling asleep, try to appear at the mirror. That
is, try to touch and scrutinize it, and it's as if you're falling asleep to that. It didn't
work – now try to levitate and fall asleep at the same time, that is, try to levitate
passively, as if abruptly relaxing and levitating.
Try to get up. Try to get up, and it's as if you try to fall asleep at the same time.
Try to roll out to the left and to the right, falling asleep.
Pull to the left and try to fall asleep at the same time. Pull to the right after your
eyes and try to fall asleep at the same time.
It didn't work – rotation. Try to spin to the left. Meanwhile, fall asleep and try to
rotate. Sink into sleep, sink... It's like abrupt relaxation: abruptly relax, and try to
fall asleep.
It doesn't work – swimming technique. Imagine you're swimming out in the sea
and try to fall asleep at the same time. Swim, swim, and fall asleep, as if the
swimming technique were a falling asleep technique.
Move your arms, try to go to sleep, to swim to sleep. It doesn't work – rotation:
try again to rotate to the left. Pull to the left after your eyes and try to fall asleep
at the same time. Pull, pull, fall asleep, fall asleep, fall asleep, sink, fall asleep,
deeper, deeper, deeper.
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It doesn't work – the swimming technique again. Swim to sleep, swim and try to
fall asleep. It's as if it worked: you're swimming somewhere. Now imagine
where you'll go for the mirror. Now there's intensity – no passivity or falling
asleep.
As soon as something works, activate your intensity and plan of action: where
you'll go, what you'll do. Imagine how you'll try deepening. Imagine you've
appeared somewhere on an island. How to carry out your plan? How to deepen?
Say you've been returned back and another secondary exit works immediately.
Then, you're returned back again, and secondary exit doesn't work anymore.
You're lying down, and think: "Great, now I'll fall asleep, I'll wake up and try
again." And try to fall asleep at the same time. And you fall asleep again with
that thought. Sleep, sleep, sleep. Meanwhile, don't forget that if you suddenly
realize you're asleep in a dream, that's already the phase. The plan of action is
the same. Wake up – the mirror. Try to appear at the mirror, touch it, scrutinize
it, and touch it. And try to fall asleep at the same time. That is, it's as if you try
to fall asleep at that mirror. Levitation: try to levitate and fall asleep. Meanwhile,
pull up, and it's as if you're trying to fall asleep. Try to stand up. To fall asleep
and stand up at the same time. Roll out to the right: try to roll to the right and
fall asleep. Try to fall asleep, and at the same time, pull to the right, and to the
left. Try to roll out to the side. It doesn't seem to work. Hand visualization – rub
your hands. Try to see them, and fall asleep at the same time. It's as if you
abruptly relax and try to feel and see your hands at the same time. It doesn't
work. The deepening technique. Walk around the room: touch everything,
scrutinize, and it's as if you're falling asleep at the same time. It doesn't work.
Hand visualization again. Rub your hands to try to fall asleep to it. Fall asleep
and rub your hands at the same time. It doesn't work. Deepening – imagine
you're walking around the room, touch and scrutinize everything. And at the
same time, try to fall asleep to it. Touch, scrutinize, fall asleep, and fall asleep at
the same time, as if going to sleep. It doesn't work. Hand visualization again.
Rub your hands and fall asleep at the same time. It's as if your hands have
appeared - separation again, intensely now. The technique worked, no more
passivity or falling asleep: do everything aggressively. Try to stand up. Picture
your plan of action in your mind. - where you'll go, what you'll do, and how
you'll deepen. And don't forget about secondary exit: as soon as you're returned
to the body, try to leave it again. Carry out deepening in parallel to your plan of
action. In your mind's eye, picture where you'll go and what you'll do.
The alarm had suddenly gone off and you've woken up. You've walked around
for several minutes, and read your notes. You've recalled your plan of action.
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Perhaps you've even eaten something. You've gone back to sleep with the
intention of waking up and entering the phase upon awakening. You fall asleep
with that thought. I will now be giving just two cues: the cue "you've awoken"
and the cue "it worked." You cycle through your own techniques on your own.
And do everything while trying to fall asleep. What's most important is to do it
on your own, using forced falling asleep the whole time. Sleep, sleep, sleep.
You've awoken. Do techniques and try to fall asleep at the same time. It worked.
Intensely now: separation; picture your plan of action in your mind's eye. You've
tried deepening and secondary exit. You've been returned back to reality, and
you can't do anything anymore. You think: "Excellent, now I'll fall asleep, wake
up, and try again." You fall asleep again with that thought. One more piece of
advice: forced falling asleep is applied in any situation when something doesn't
work. If techniques don't work – force falling asleep. If separation doesn't work
out – force falling asleep. Indeed, the interplay of intensity and passivity (that is,
either aggressively no-matter-what, or falling asleep) can bring a near 100%
success rate upon awakening. We'll do everything together with forced falling
asleep, in order to understand what it is. Those who always fall asleep during
attempts are the exception. If you fall asleep during attempts the whole time,
then of course you need to do them intensely. Sleep, sleep, sleep. You've
awoken. Do everything on your own, and together with forced falling asleep. It
worked. Separation, your plan of action in your head. Deepening. How you'll do
a secondary exit. It's as if everything worked for you; you're returned back.
You're lying down, you think: "Excellent, now I'll fall asleep and try again."
You fall back asleep with that thought. Sleep, sleep.
It's very important not to fall asleep when using forced falling asleep. You need
to simulate the initial stage of falling asleep, and then interrupt it and do intense
actions until a technique works.
Remember the chart on phase entry probability? Using forced falling asleep,
you kick back to maximum probability. That's why, as soon as something works,
subsequent actions are intense. Sleep, sleep, sleep. You've awoken. It worked.
Separation techniques, plan of action, deepening in parallel. A secondary exit
when you're returned back. It's as if everything worked for you, you're returned
back, and you think: "Excellent, I'll fall asleep again, and try again." You fall
back asleep with that thought. You gradually, gradually start to fall asleep.
You've awoken. Try to fall asleep at that goddamn mirror. Try to separate and
fall asleep at the same time. Technique 1 - and fall asleep at the same time.
Technique 2 - and fall asleep at the same time. It's as if technique 2 worked - run
through separation and subsequent actions in your mind. And now, you've been
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returned back to your body. You don't want to sleep anymore, so it's as if you've
gotten up and walked around. The time is 9am, for example. Somewhere around
11, you've decided to take a nap. So, at 11, you go back to bed... It's a daytime
nap in order to try to wake up and try again. At 11, you go back to sleep. You've
awoken. It's as if you try to sink there, alongside the techniques, alongside your
actions. It's as if you try to abruptly relax alongside the techniques and your
actions. It worked. Run through your plan of action in your head. - where you'll
go, what you'll do, deepening. That is, everything's the same, except you try to
fall asleep to the techniques. And now, for contrast, we'll do techniques so you
understand what "intensely" and "falling asleep" mean. Say, the rotation
technique. To the left, intensely, aggressively, and no matter what, try to rotate.
Turn your eyes to the left, try to spin to the left. Pull, pull, pull to the left. Try to
spin no matter what. Now to the right side, but falling asleep. Fall right asleep,
as if also pulling to the right. You want to fall asleep to it. To the left –
intensely, aggressively, and no matter what, try to spin. To the right - falling
asleep. Try no matter what to fall asleep and spin to the right.
Visualization of the hands. Rub your hands, and try no matter what to see, hear,
and feel them. Rub your hands right before your eyes - about 4 inches, or even a
little more above eye level. Rub your hands faster, intensively, and try to
scrutinize them. Now the same thing, but fall asleep. Try to see your hands and
fall asleep to them. Rub your hands intensely. Try no matter what to see,
scrutinize and feel them. Where are my hands? They're in front of me, after all.
Why can't I see them or hear them? Rub your hands even faster. Now, rubbing
your hands while falling asleep, it's as if you try to fall asleep at the same time.
Rub your hands, try to fall asleep to it. So, fall asleep, fall asleep, sink, sink, try
to feel your hands at the same time.
The swimming technique – swim intensely, quickly. Try to feel the movement
of your hands, body, and head. Swim faster! As if you're really swimming, but
don't feel your body for some reason. Swim even faster. Now, the same thing,
but falling asleep, as if you're swimming to sleep. Now, swim fast: intensely,
aggressively, and no matter what. Try to feel yourself swimming even faster,
even more intensely. Now the same thing – falling asleep: swim and try to fall
asleep at the same time.
Deepening: walk around the room intensely, touch everything, scrutinize, and
try to pour yourself into the room. This is one of the best techniques. Try to feel
everything intensely and aggressively. Scrutinize. Peer in. Try to pour yourself
into the room. Now the same thing, but falling asleep: try to relax and fall asleep
at the same time. As if falling into the dreamworld. Scrutinize everything there,
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and try to zone out at the same time. Walk intensely, aggressively, touch
everything, scrutinize, try to touch everything, and scrutinize everything.
Especially the small details of objects from a close distance. Try to feel yourself
in the room, activate as many sensations as possible – vestibular, tactile and
visual sensations. Movement to the max. Now the same thing, but falling asleep.
Relax; do nothing.

Analyzing unsuccessful awakenings

Analyzing unsuccessful attempts at conscious awakening is extremely
important. When remembering the failed attempt after several minutes, several
hours, or even later in the day, focus on it and resolve to succeed during the next
attempt. Deep exploration of the failure is highly effective and practical since
the practitioner is learning what works, what doesn’t work, and making healthy
resolutions toward success.
Creating motivation: The greater the desire to enter into the phase to
accomplish a goal there, the quicker successful conscious awakening is
achieved. Motivation is be created by a great desire to do or experience
something in the phase.
Actions in practice require strict attention. Study the techniques and select those
that work best. Set the goal of consistent, conscious waking without movement.
Set an objective of performing cycles of indirect techniques while waking up,
day in and day out.
The most typical and common mistakes:
- no separation;
- no deepening;
- no plan of action;
- no maintaining;
- no re-entering;
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Typical mistakes with indirect technique

Internal certainty that nothing will happen instead of
- Stopping the performance of techniques after anunsuccessful cycle
when a minimum of four cycles should be practiced.
- Constantly awakening to movement instead of remaining still.
- Performing direct techniques in the evening. Performing indirect
techniques in the evening, instead of upon waking up in the
morning.
- Performing indirect techniques for an extremely long period of time
(2 minutes or more). This is a complete waste of time in most cases.
- Switching from techniques that have begun to work instead of
following them through to the end.
- Passively performing techniques instead of being determined and
aggressive.
- Performing each technique separately for too long a period of time,
even if the technique does not work, instead of switching to another
technique within several seconds.
- Excessive thinking and analysis while performing indirect
techniques, which require mental tranquility and inner stillness.
- Stopping and concentrating on unusual sensations when they arise
versus continuing the technique that brought them about in the first
place.
- Extremely long anticipation upon awakening instead of
immediately performing techniques.
- Premature attempts at separating, instead of performing phase
creation techniques through to the end of progress.
- Holding the breath when unusual sensations appear. Be calm
instead.
- Opening the eyes when the only recommended movement is
breathing or moving the eyes behind closed lids.
- Being agitated instead of relaxed.
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- Ceasing attempts to separate even when partial success is met.

- Straining the physical muscles while performing the techniques
versus remaining physically motionless.
- Not practicing after an alert awakening, when techniques are best
applied - especially in the event of waking without movement.
- Merely imagining the techniques instead of really understanding
them and performing them, if, of course, one is not performing
rotation or other imagined techniques.
- Simply wiggling phantom limbs instead of employing a fixed
determination to increase the range of movement
- Falling right asleep during forced falling asleep, instead of having
the firm intention of continuing efforts within only 5 to 10 seconds.
- Scrutinizing the details of images when using the technique of
observing images; the whole image should be observed
panoramically lest it disappear.
- Intentionally trying to force pictures when observing images,
instead of looking for what is naturally presented.
- Simply hearing noise when employing the technique of listening in,
instead of attentively trying to pay attention, catch something, and
listen in.

Training
If you take 20 to 30 minutes out of your day to simply train the techniques and
the procedure, the method will be remembered and work better. This will
substantially increase the success of attempts upon awakening.
Observing Images
Training. To train the use of this technique, lie down in the dark, eyes closed,
and observe the blackness for several minutes, identifying any specific images
that may arise from simple spots or floaters, and then gradually transition to
whole pictures, scenes, or scenarios. With practice, this technique is very easy
and straightforward. A common mistake made during practice of this technique
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is when the practitioner aggressively attempts to conjure images versus

passively observing what is naturally presented.

Phantom Wiggling (Movement)

Training. To train the technique of phantom wiggling, relax a hand for several
minutes while lying down, eyes closed. Then, aggressively envision the
following hand movements, without moving any muscles, for two to three
minutes each: rotating, up-down, left-right, extending the fingers and drawing
the fingers together, clenching and unclenching a fist. No sensations will occur
at first. Gradually, the sensation of muscular action will become so apparent that
the perceived movement will be indistinguishable from real movement. During
the first training attempts, practitioners are often tempted to open their eyes to
see if actual movement is occurring – that’s how real the sensation feels.

Listening In
Training. In order to practice listening in, lie down in a silent place, eyes
closed, and listen for sounds originating in the head. These attempts are usually
crowned with success within several minutes of trying, and one starts to hear
that noise that absolutely everyone has within. One simply has to know how to
tune in to it.

Visualization
Training. In order to practice the technique, lay down with your eyes closed in
a dark room and try to spot various predetermined images in the void before
your eyes, starting from the simple (apples, candles, an X, etc.) and moving on
to the complicated (landscapes, room interiors, action scenes, and so on). Try to
be able to see all of the details of the visualized
objects as clearly as possible. The more vivid and the more detailed they are, the
better the end result. It's also desirable to try to see objects that are just above
eye-level, across from the forehead.

Imagined Movement
Training. In order to practice the technique, lie down with your eyes closed in a
dark room and try to feel, as authentically as possible, imagined movement of
various kinds: swimming freestyle, running, power-walking, pedaling with your
hands and feet, pulling rope, rubbing your hands together in front you, etc. Such
training will help you to learn to quickly
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create the intention of feeling a specific sensation, which will play a key role
right when it counts.

Rotation
Training. To practice rotation, imagine revolving around the head-to-foot axis
for several minutes while lying down, eyes closed. It is not necessary to focus on
the visual effects of rotation or minute sensations in the body. The key factor is
the vestibular sensation that arises from internal rotation. As a rule, many
practitioners experience difficulty performing full
rotation. One person may be limited to 90 degrees of movement where another
experiences 180 degrees. With consistent, correct practice, full 360 degree
rotation will occur.

Stopping the internal dialog is one of the most beneficial phase-related practices.
To ensure the correct selection of techniques, each should be separately
practiced over a period of at least three days. To this end, one should experiment
with each of the primary techniques for 2 to 10 minutes during the day.It is
worth noting that the final selection of techniques should be varied. For
example, choosing both straining the brain and straining the body without using
muscles is pointless because they are practically one and the same. More often
than not, they will both either work or not work. This is why techniques should
involve various types of sensory perception: visual, audio, kinesthetic,
vestibular, imaginary sense perception, and internal strain.
However, before going to sleep, never ever train if that you plan to use
techniques the next morning. In this case, it's much better to train techniques
during the day or in the morning. This is one of the most critical errors that
novices commit. Training the night before an attempt brings internalexhaustion
in its wake and dissipates intention.
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Terminology differences:
M. Raduga Lucid dreaming community
THE PHASE LUCID DREAM

The Dream Consciousness DILD (Dream Induced Lucid Dreaming)

The Direct Techniques WILD (Wake Induced Lucid Dreaming)
The Indirect Techniques DELD (Dream Exit Lucid Dreaming)
The Deferred Method WBTB (Wake Back To Bed)
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