Examples of Unique
NigHtmare Solution
Programmes
I’ve picked three common sleeper/dreamer combinations and created Unique Nightmare Solution Programmes for each, so you can see how it works.
Unique Nightmare Solution Programme 1
Sleeper/Dreamer Combination of Types:
Nightmare sufferer, insomniac, anxious dreamer.
Core Techniques:
Practice 13: The Lucid Imaging Nightmare Solution (LINS)
Timing: Directly upon awakening from a nightmare, or as a dream reentry technique during the day.
Practice 38: The Insomnia Freedom Technique
Timing: During periods of sleeplessness in the night.
Practice 23: The Egg of Light and Other Nightmare Protections
Timing: During the day and right before bed.
Pre-sleep Routine and Techniques to Use during the Night:
Practice 5: Create a Soothing Bedtime Ritual, combined with Practice 41: Yoga Nidra: Balance Between the Worlds.
Nightmare Journal:
Goal 1: Write down every dream or nightmare you remember. Jot down associations and underline core emotions.
Goal 2: Choose one nightmare per week and use Practice 12: Ten Key Questions for Unwrapping a Nightmare.
Duration: Two weeks, maintaining a steady habit of dream journaling and perfecting a calming pre-sleep routine.
Unique Nightmare Solution Programme 2
Sleeper/Dreamer Combination of Types:
Traumatised dreamer, visual and imaginative thinker, lucid dreamer.
Core Techniques:
Practice 30: Imagery Rehearsal Therapy: Rewrite a Nightmare for Healing Resolution
Timing: Daytime, and rehearse the new, healing ending before bedtime.
Practice 28: Bring Soul Dreams and Healing Imagery into the Body
Timing: Several times a day.
Practice 25: Nightmare Work to Protect Your Inner Child
Timing: Any time of day, with a supportive friend available if need be.
Pre-sleep Routine and Techniques to Use during the Night:
Meditate to music and begin a calm bedtime routine such as the one in Practice 5: Create a Soothing Bedtime Ritual.
Nightmare Journal:
Goal 1: Write down all dreams every morning and during the night if you wake up with one fresh in your mind, then work with them using the techniques in Chapter 2.
Goal 2: Choose a nightmare and imagine becoming lucid in it and responding with awareness, as in Practice 14: Creative Nightmare Responses. Prime yourself to become lucid the next time you experience fear or anxiety in a dream.
Duration: Two weeks, then integrate some different practices depending on your progress.
Unique Nightmare Solution Programme 3
Sleeper/Dreamer Combination of Types:
Sleep paralysis explorer, spiritual dreamer, child prodigy dreamer.
Core Techniques:
Practice 37: Change Your Sleep Paralysis Story
Timing: Take twenty minutes one day to answer these questions thoroughly and change the story.
Practice 33: How to Release Fear in Sleep Paralysis
Timing: Visualise this practice during the day, then put it into action the next time you have a sleep paralysis episode.
Practice 16: Become the Monster—Try this if you have spiritual nightmares involving frightening figures, or if you have met such figures during sleep paralysis.
Timing: Daytime.
Pre-sleep Routine and Techniques to Use during the Night:
Before sleeping, integrate Practice 5: Create a Soothing Bedtime Ritual and Practice 6: Pre-Bed Meditation to Calm the Mind. During the night, if you wake up scared or uneasy, try Practice 36: Invoke Protective Powers: Ball of Light or Practice 1: How to Release Fear and Become Calm.
Nightmare Journal:
Goal 1: Write in your nightmare journal each morning or if you wake up in the night. Jot down a title for the dream, and any associations you have with it.
Goal 2: Pick one nightmare a week to work on using transformative techniques such as Practice 13: The Lucid Imaging Nightmare Solution (LINS), or try Practice 45: Drumming Journey: Create Your Own Spiritual Dream.
Duration: Two weeks, maintaining a steady habit of journaling and a relaxing pre-sleep ritual.