[Zarly]

CAT - Cycle Adjustment Technique/Technique d'Ajustement des Cycles

Le CAT a été développé par l'auteur Daniel Love et initialement publié par le Lucidity Institute comme une alternative aux personnes qui n'ont pas le temps pour faire des WBTB.
Le but de cette technique est d'ajuster votre cycle de sommeil en faisant varier le temps de l'éveil selon un calendrier précis, qui sera décrit ci-après.

Généralement, la plupart des techniques connues utilisent une approche psychologique !
La méthode CAT diffère dans le sens ou elle utilise une approche biologique en promouvant une réponse biochimique optimisée.

Voici les étapes si vous souhaitez essayer :

[1]- Lors de la première semaine, vous devez régler votre réveil 90 minutes plus tôt que d'habitude. Le but est de régler votre horloge interne.
A votre réveil, prenez l'habitude de faire des Tests de réalité, c'est important pour la suite.
Vous pouvez aussi en profiter pour faire de la visualisation pendant quelques minutes!
Imaginez vous entrain de trouver la lucidité et de réaliser votre objectif actuel puis rendormez-vous.

[2]- Après cette phase d'ajustement, vous devrez alterner cette heure de réveil avec votre heure habituelle!
Pendant les jours ou vous vous réveillerez normalement, vous vous trouverez plongé dans votre dernier cycle de sommeil là ou votre phase paradoxal sera la plus longue!

Cette méthode permettra à votre esprit d'avoir un état de conscience et de vigilance accrue, ce qui augmentera votre chance de faire soit des beaux rêves lucides ou soit de faire des faux éveils ou vous trouverez la lucidité grace au test de réalité que vous aurez pris l'habitude de faire initialement.

Voici la source original :

The CAT was developed by author Daniel Love and originally published by the Lucidity Institute as an alternative to complex daytime rituals and for people who don't have time for WBTB. It involves adjusting the sleep cycle by varying the time of awakening according to a specific schedule, which will be described below. Most techniques use a psychological approach; CAT differs in that it uses a biological approach by promoting an optimized biochemical response towards awareness, and subsequent lucidity, at a specific time. With strict adherence, the schedule allows for four lucid dreams per week. This technique has been used by beginners to induce their first lucid dreams.

For the first week, the dreamer wakes up 90 minutes earlier than their normal wake time. This will cause the sleep cycle and internal clock to adjust. During this 90 minutes which would normally be spent sleeping, the dreamer should do frequent reality checks. It may also be helpful to read materials that relate to dreaming, and to visualize any goals that the dreamer hopes to accomplish upon achieving lucidity. After the adjustment phase, the dreamer alternates between waking up at the earlier time and their original (later) wake time. On the later wake-time days, the body will be primed to wake up at the earlier time, causing the mind to enter a state of increased awareness, leading to lucidity during the longest REM period of the sleep cycle. It is important to note that if the CAT is used for a prolonged period of time (over a month), an additional adjustment phase may be needed.

FAQ des questions/réponses les plus courantes :

Coming Soon

[asmoth]

Tiens je connaissais pas, intéressant

[Monster]

A tester 

[Saul]

On peut quand même faire des WBTB's si on utilise cette méthode ou ça dérègle trop l'horloge biologique ?

[Zarly]

C'est plus une méthode pour ceux qui justement ne veulent pas se faire des WBTB.
Si tu dois respecter les étapes, je pense qu'il ne faut pas ajouter d'autres horaires, sinon ça ne fonctionnera pas!

Je te conseil de tester cette méthode pendant deux semaines histoire de voire si cela fonctionne!

[Saul]

Je vais essayer à partir de lundi pour voir si ça marche.

[asmoth]

Faudrait faire un atelier ?

[Saul]

Petite remarque, si l'expression est Cycle Technique d'Ajustement ça serait CTA et non CAT, je me trompe ?

[SRV]

CAT signifie Cycle Adjustment Technique en anglais. En français, on pourrait traduire par Technique d'Ajustement des Cycles.

[Saul]

D'accord, je comprends mieux, j'avais essayé de traduire en anglais mais ça donnait TAC donc je comprenais pas ^^. Merci de la précision.

[Zarly]

Pour l'instant, il y a personne qui semble avoir testé car il faut quand même avoir pas mal de temps libre pour pouvoir récupérer la journée!
Mais je suis sûre que la méthode doit donner de bons résultats!

Si y a des retraités sur le forum qui pourrait tester?  

[Roldorn]

Avis aux retraités xD. Et un CAT à l'envers? Par exemple, si on se couchait plus tôt? Du genre une heure a l'avance.

[Zarly]

Bien en nous marquant tout ça à la suite du topic! 

[Kaan]

Au fait, c'est pas Daniel Amour l'auteur en question, mais Daniel love (voila pourquoi j'arrivais pas a le trouver)

voila sa méthode complete (en VO):

(Cycle Adjustment technique)
(c)2004 Daniel Love

This is a method I intend to publish in my upcoming book - Hence the copyright. However please feel free to distribute, copy etc. as long as the document remains in its entirety and is not used for profit.

The CAT method is a technique I discovered after long consideration into the psychological versus biological basis for Lucid Dream induction.  It is apparent to most I would imagine that Lucid dreaming induction has its basis in both the biological and psychological approach. However whilst there are many effective techniques for the induction of lucid dreaming, many focus on a mostly psychological approach.

The CAT method is my attempt to naturally adjust the mind-body cycles in a way that creates an improved environment for its psychological elements to perform.

CAT is a relatively intensive regime, however despite the intensity it has resolved many of the difficulties associated with other methods. A short list of what I consider to be the notable benefits of this technique are as follows:

1 Non of the problems returning to sleep associated with other methods.

2 No complex visualizations.

3 No need for constant practice or effort in the majority of ones daily life.

4 No need to extend ones wake time. Hence can be used by those with strict sleep-wake times.

5 Uses a simple natural function of the human mind.

6 The Lucid dreams produced with this method occur in the longest REM period of the night. Also due to the nature of the technique a mild REM rebound effect may occur helping lengthen and strengthen the lucid dream.

7 A powerful memory is not required.

A few of the possible negatives for this method are as follows:

1 There is a strict regime that needs to be adhered to.

2 Lucid dreams occur in specific time periods.

3 Sleep cycles are adjusted.

4 An intensive period of habit formation is required. However this is restricted to a single, otherwise unused, period in the day.

This being the case I would recommend this technique to anyone who needs to awaken at the same time everyday and cannot find time during the daytime to really focus on lucidity induction techniques. People who have a hard time visualizing complex scenes will also benefit.

I am very proud of the CAT method and in my experience as both a Lucidity coach and regular lucid dreamer.  It is one of the single most effective methods for producing consistent, durable lucid dreams.

What you can expect from the CAT method:  at best CAT will produce 4 long, clear and memorable lucid dreams a week.


THE CAT METHOD
By Daniel Love. (c)2004 Free for distribution in its entirety for non-profit groups.

This technique is DEPENDENT upon a regular sleep-wake cycle and hence is perfect for those who have a fixed daily routine in the sense that bedtime and wake time fit a consistent structure.


Stage 1
The Cycle adjustment and intensive habit formation period.
Duration - 1 Week.

The function of this stage is 3 fold:

a) To develop a habitual response triggered by and focused in a specific time period.

b) To adjust the mind-body cycle to promote an increased biochemical tendency towards awareness at a specific time.

c) Preparation for stage 2 of the technique.

***For the success of this method it is vital a strict adherence to the regime is followed.***

Stage 1 is to last 7 days and in these 7 days you are to do the following:

1) Clearly define your regular bedtime (BT) and wake time (WT) and alter these only in accordance to these instructions.

2) Adjust your regular wake time so that you shall be awakening 90 minutes earlier, this new time shall be referred to as the adjusted wake time (AWT.) Set your alarm to awaken you at the AWT for the duration of STAGE 1.

3) Each night at BT clearly set the intention to awaken at the AWT and follow the task set for this period:

4) Upon being awoken by your alarm at the AWT you are to get up and do whatever you wish for the next 90 minutes (you will NOT be returning to bed) HOWEVER whilst going about your business in these 90 minutes you shall perform a REALITY TEST every 2 to 5 minutes (use a reminder such as an electronic egg timer if this helps.)

5) Once the 90 minutes are up (this is your regular WT) proceed with your day as usual. You can if you wish REALITY TEST throughout the day but this is entirely optional(but no doubt beneficial.)

6) Repeat this task for the seven day period and then move to stage 2.

As you can see you are developing time specific reality tests and adjusting the time at which your body-mind "gears up" (increasing activity/chemicals in the various awareness centers to promote the required awareness for awakening.)

Now we are ready for STAGE 2


STAGE 2
Lucid dream induction period.
Duration: ongoing.

The function of this stage is 8 fold.

d) Continue the time specific habitual response development.

e) Create a mild REM rebound effect to increase the Strength, Length and Clarity etc.. of the used REM period.

f) Induce lucid dreams.

g) Focus lucid dreams to occur in the longest REM period.

h) Fluctuate the sleep wake cycle.

i) Promote a bio-chemical tendency towards awareness within a specific REM period.

j) Perform the time specific habitual reality tests within REM.

k) Increase the likelihood of awakening directly from and remembering the Lucid Dream.


Stage 2 is an ongoing process, to be repeated daily. It is important not to miss any days practice. If the technique is to be used over long periods (several months) the occasional 'top up' of a repeat of Stage 1 may be required. If the technique is stopped for any reason, it is important upon re instigation to start again from stage 1.

Stage 2 is in two parts. Each day you are to alternate between Part A and Part B.


STAGE 2 PART A

This is simplicity in itself.

At bedtime clearly state the intention to follow your time specific habitual reality tests at the AWT.  HOWEVER set your alarm clock to awaken you at your REGULAR WT.

As far as your mind is concerned you have set the intention to awake at AWT and intensively reality test. You will however not be awoken by your alarm (as it is set for your regular WT)

Hopefully the following should occur: The AWT arrives, your mind has geared up for awakening but receives no external cue (the alarm) so remains asleep - however, your body-mind clock is primed to increase awareness and perform its intensive reality tests at the AWT. This coupled with a mild REM rebound (from the earlier wake time of previous night) should result in a long period of REM in which your mind is set at increased activity AND in a time period that you have designated and installed as the habitual intensive reality test period.  A PRIME ENVIRONMENT FOR LUCIDITY TO OCCUR!

Alternatively you may awaken naturally at the AWT - if this occurs remain still, remind yourself of your intention to intensively reality test and attempt to induce a WILD with your preferred method.

STAGE 2 PART B

This is identical in all respects the method outlined in stage 1. Simply awaken at the AWT perform intensive (every 2 to 5 minutes) reality tests for 90 minutes. The only difference is you only perform this on the 1day rather than the 7 - as tomorrow you shall return to stage 2 part A.

**Each day henceforth alternate between STAGE 2 PART A and STAGE 2 PART B.**

Due to the odd number of days in the week you will find that each consecutive week part a and part b shall fall on different days (one week monday is A next week B etc..)
Also you will notice within each fortnight one week shall contain 3 potential lucid dream periods whilst the other shall have 4.


And that's it. the CAT method. I do hope it is as useful to you as it has been for me.

One last thing: occasionally you may like to extended your regular WT (such as at the weekend) and have a longer sleep. Of course this is not possible if this falls on a PART B day (and potentially negative for the whole method).  However the occasional WT extension on a PART A day may allow for longer REM/Lucid dream periods. Even so it should still be kept to a minimum as to not upset the sleep wake cycle too often.

I would appreciate any feed back on this method. It is still to be researched on a wide enough scale to give a definitive report of its success rate. In studies with myself and my students I have found it to be highly effective at inducing lucid dreams (with 8 out of 10 students reporting at least one lucid
dream (an average of 2) within the first 2 weeks.)

[Kaan]

Après lecture de l'article original, voici le résumé que je fais de cette technique  (le résumé du début n'est pas tout a fait exacte, par exemple, il ne FAUT PAS retourner se coucher pendant la periode ou on se leve plus tot)

Il y a deux grandes étapes dans cette methode, l'étape initiale qui ne dure que la première semaine, et l'etape suivante, qui est en fait le reste de l'année (avec recours a l'etape initiale de temps en temps dans l'année si besoin)

1) Etape initiale (étape de préparation).
Pendant 7 jours,
-au coucher, affirmer mentalement l'intention de se reveiller 1h30 plus tot que l'heure habituelle.
-mettre le reveil 1h30 plus tot que l'heure habituelle de reveil, se lever quand il sonne.
-pendant ces 90 minutes ou vous ne dormez pas, vous faites des TR toutes les 2 a 5 min (c'est très intense, ca fait du 18 a 45 TR).
-ne pas se recoucher   

2) Etape suivante (le reste de l'année)
Il va falloir alterner les jours A et les jours B.

-jours A:  la veille au soir, vous avez mentalement affirmé votre intention de vous reveiller 1h30 plus tot que l'heure habituelle, mais ce jour la, vous ne mettez pas le reveil.
C'est ce jour la que vous beneficiez d'un rebond de lucidité, car vous serez tres alerte, biologiquement programmé a l'être a cette heure la, avec cette habitude de faire des TR, que vous ferrez probablement pendant votre rêve.

-Jour B, vous faites comme les jours de la période initiale, c'est a dire le reveil 90min plus tot que l'heure habituelle, avec les TR, et sans se recoucher.

passé la semaine initiale, sur deux semainnes, ca donne ca
L   A   RL 
M  B
M  A   RL
J   B
V  A   RL
S  B
D  A   RL
L  B
M  A  RL
M  B
J  A  RL
V  B
S  A  RL
D  B

Soit 7 RL tous les 15 jours, avec possibilité de faire des WILD les jours A, une façon "naturelle" (au sens induite biologiquement) de faire des RL,  une motivation et une discipline (qui devrait plaire a SRV  ) bien utile dans la pratique du RL, et surtout une solution possible pour ceux qui galère a avoir des RL avec les autres méthodes.

Je dois admettre qu'il faut quand même une dose importante de courrage pour se lancer dans cette methode.
difficile de trouver des gens qui l'ont testé.