How To Meditate & Lucid Dreaming
I'm sure you already know what meditation is and how it's one of many ways you can have more lucid dreams by increasing your awareness.
Learning to meditate is a central part in mastering lucid dreaming. Meditation can help train your brain to stay conscious and focused even while your body is deeply relaxed. This is a great primer for achieving lucidity. Meditation improves metacognition and prospective memory which are important for the quality and quantity of lucid dreams. Practicing meditation before bed and after sleep can greatly enhance lucidity, in both your dreams and waking life.
This is a very basic but effective tutorial on how to meditate
Step 1: Sit or lie in a comfortable position in an area with no distraction. Choose to sit however you like, just be sure to keep the spine straight.
Step 2: Relax... completely relax the body. A relaxed body is a relaxed mind... Let goooo.
Step 3: Focus on your breath moving in and out of the area below your navel.
Step 4: Every time your mind wanders, relax, and continue focusing on your breath moving in and out of the area below your navel.
Step 5: Repeat for as long as desired.... or possible haha
While you meditate, there will usually be some type of distraction (mental or otherwise) that pulls your attention away from the area below your navel. The remedy is to notice it's there, accept that it's there, physically relax, and focus back on the area below your navel which is our focal point.
You have to recognize when your attention has moved off into a day-dream and learn to let it go by stopping the entertainment of whatever thought is occurring, relaxing, and returning to your focal point. The more you practice, the more automatic it becomes, and eventually no intention is required to keep it going.
Don't underestimate the importance of relaxing. Every time your attention shifts to a distraction, there is a small and quick pull of tension in the mind and body. It can be felt easily in the head, behind the eyes. It's a very subtle occurrence. If you relax that tension and gently return to the focal point, your mind's attention gets pulled away. Then you won't get dragged off into wandering thoughts.
Think of this process like watching a movie. Most of the time, you are immersed in the story, seemingly unaware of the fact that you are actually seeing patterns of light on a screen. If by some chance you should happen to notice a blemish on the screen, for a moment you aren't entranced by the movie, you've jumped back into reality, aware of the screen itself and the movie as just a play of light and color.
The screen is like your consciousness and the lights your thoughts. When they come into contact you experience the play of color, believing for a brief moment in its reality. Instead of getting engrossed in the thoughts, choose to observe the screen which allows you to focus on your focal point for longer.
Basically, instead of paying attention to the content of the thought, try paying attention to the subtle movement that happens as the thought arises. Notice that small pull of tension in your brain behind your eyes as those thoughts arise, and immediately bring your awareness to your focal point. If you are not able do this now, you will as your awareness increases.
So again, to meditate, keep your attention on your focal point and keep the breathing going in and out of the area below your navel.
When a distracting thought or daydream arises, don't pay attention to its content and let it go. If your awareness is sharp enough, you'll notice the very subtle pull of tension before the actual thought starts. It happens fast, less than a second, but you'll see it with practice. Relax your tension, and gently come back to the focal point.
Eventually you'll get to a point where you're doing all of the steps in one fluid motion. It will only take a second to see a distraction, relax, and come back to the focal point.
Meditate yourself into mastery and keep Livin' Lucid Dreams... ;)