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This is called "dream yoga". A meditation technique that has existed for at least 1,000 years in India and Tibet, and promises to help regain control of dreams and nightmares. A technique promoted by Marine Colombel, psychiatrist and meditation specialist, on Thursday in the show Sans Rendez-Vous of Europe 1.
The importance of remembering your dreams
"Everyone dreams, but not everyone remembers it," says the specialist. But remembering is important because dreams allow "to express the emotions felt in the day". "The yoga of the dream is a meditation technique that we practice at bedtime and that will allow us to increase our awareness inside our dreams.This will allow to accompany the falling asleep and to increase our awareness even within our dreams, "summarizes Dr. Marine Colombel.
First advice to remember his dreams: since these take place especially "during the paradoxical sleep, at the end of the night, so in the early morning," the morning mornings are encouraged. On the other hand, it can be helpful to make a habit of writing down what you remember. "Before you get up, take a pen and a notepad and write down a few words about your dream," says the psychiatrist. "The moment of awakening is a particular state of consciousness too, and one can forget that one has to note one's dream.Having a post-it or an object in front of one's eyes allows one to remember that one has to remember one's dreams. "
A practice not necessarily long but regular
To take power over his dreams, he must then increase his consciousness during the day and during the night. "Lying on his bed, on the back, we will refocus our attention on our body falling asleep," advises Marine Colombel. "We're just going to feel his breathing, the air that goes through his nose, the lungs, the abdomen that's getting up and down, and we're going to let sleep come in but not go get it. happens, noises, sensations. "
The important thing is not necessarily to meditate for a long time, explains the psychiatrist. "Meditation is like sport, it's useless to do it once in a month, there will be no benefit, you do not have to train for a long time, but on a regular basis. is not a great meditator, five minutes is enough. " This time will then increase more and more as the body benefits from this time dedicated to meditation.
Intervening on your dreams
The effects usually happen quickly, and can be various. A better quality of sleep first, but also the ability to intervene on his dreams, getting out of his nightmares for example, or by taming his fears. Marine Colombel herself, subject to vertigo, regularly dreams that she flies to improve her phobia.
Using books or apps can be helpful, but be careful: using the smartphone at bedtime is strongly discouraged. "Half an hour before bedtime, you have to put your phone in. And most importantly, cut it off," says Dr. Marine Colombel. Who says that these meditation exercises are very suitable for children, who are often very receptive to them. "From the age of 6, they have enough time for meditation, we can do it before, but it will be extremely short."