1. When you wake up from a dream, lie on your back with your eyes gently closed. Tighten and relax your muscles. Totally let go of all your muscular and mental tension, and breathe slowly and calmly. Enjoy feeling relaxed and affirm your intention to consciously go in the dream state; remove all worries, other thoughts, and concerns.
2. Now think of your physical body. Use the 61-point relaxation exercise to move your attention from one part of the body to another part, repeatedly going through the points. As you do this, notice how your body feels at each point. Notice any signs of vibrations, strange sensations, and distortions of your body image. These are the signs of REM sleep paralysis. Soon you'll notice sensations like these which turn into sleep paralysis. Now you're ready to leave your paralyzed body behind and go into a lucid dream.
3. Once it feels like your physical body is in sleep paralysis, you're ready to go. Remember, your currently paralyzed physical body has a movable twin, which is your dream body, and you can just as easily experience yourself as being in either body. Each night, except for lucid periods, you rarely ever notice that each night your dream body plays a role of your physical body. Now visualize yourself embodied in your airy dream body and think of what it would feel like to float or rollout of your earthbound twin. Let yourself peel free from the physical body. Jump, fall, or simply crawl out of bed. Sit up or sink through the floor. Fly through the ceiling, or just get up. Now you're in a lucid dream.
Once you "get out of bed", you should easily recognize that you're in a lucid dream. Remember that you're in a dream body and everything you see is part of the dream, including the bed you just got out of. That "sleeping body" you were in, even though you were just thinking of it as a physical body; it's now a dream body. Everything you see is part of your dream. Now do some tests. Try reading the two times from a book, look at a watch, look away, then look back at it again a few seconds later. You should see something different each time. Be sure to look at your hands!