The Basics of Lucid Dreaming
To achieve lucid dreams, there are several techniques and practices that one can employ. Reality testing is a common method where individuals periodically question their reality while awake, performing simple checks like looking at a clock or reading a line of text. This habit can carry over into dreams, triggering a moment of realization that one is dreaming. Another popular technique is the Mnemonic Induction of Lucid Dreams (MILD) technique, which involves setting intentions before sleep and repeating affirmations to enhance self-awareness in dreams. Additionally, the Wake-Back-to-Bed (WBTB) technique involves briefly waking up during the night to enhance the chances of entering a lucid dream upon returning to sleep. By utilizing these techniques and exploring one’s own unique approach, individuals can increase their chances of having lucid dreams and experiencing the incredible world of self-directed dreaming.
For those interested in diving deeper into the science and practice of lucid dreaming, there are numerous resources available. Understanding the science behind lucid dreaming can provide valuable insights into the neurological and psychological aspects of this phenomenon. Additionally, exploring tips and techniques to induce lucid dreaming can offer practical guidance for those seeking to enhance their dream experiences. Lucid dreaming also has potential applications in emotional healing and trauma processing, allowing individuals to engage with their dreams as a therapeutic tool. To learn more about this aspect, you can read about the role of lucid dreaming in emotional healing. With a solid understanding of the basics and further exploration, you can open the doors to a world of limitless possibilities within your dreams.
Understanding Nightmares and Sleep Disorders
Insomnia is characterized by persistent difficulty in falling asleep or staying asleep, leading to inadequate rest and daytime sleepiness. It can be caused by stress, anxiety, depression, or certain medical conditions. Sleep apnea is a disorder where breathing repeatedly stops and starts during sleep, often accompanied by loud snoring. It can result in fragmented sleep and excessive daytime sleepiness. Narcolepsy is a neurological disorder that affects the brain’s ability to regulate sleep-wake cycles, leading to excessive daytime sleepiness and sudden bouts of sleepiness or loss of muscle control. Restless leg syndrome causes uncomfortable sensations and an irresistible urge to move the legs, often disrupting sleep.
Understanding nightmares and sleep disorders is crucial for finding effective solutions. Identifying the underlying causes, such as unresolved trauma, can help address the root issues contributing to nightmares. Developing healthy sleep habits, including a consistent sleep schedule and creating a relaxing bedtime routine, can improve sleep quality and reduce the frequency of nightmares. Seeking professional help from sleep specialists or therapists can provide valuable insights and treatment options to manage nightmares and sleep disorders effectively. It’s essential to prioritize sleep health for overall well-being and to create a foundation for addressing the role of lucid dreaming in overcoming these challenges.
The Connection Between Lucid Dreaming and Nightmares
When a person becomes lucid during a nightmare, they gain awareness that they are experiencing a dream. This realization can help them break free from the grip of fear and take control of the dream narrative. By recognizing the dream as a construct of their own mind, they can consciously alter the dream environment, change the events, or confront the elements causing distress. Lucid dreaming provides a safe space to explore and transform nightmares, ultimately reducing their intensity and emotional impact.
One technique that can be particularly effective in overcoming nightmares through lucid dreaming is dream rehearsal. By practicing and visualizing positive outcomes in lucid dreams, individuals can prepare themselves mentally and emotionally to face their fears in waking life. Another approach is dream rescripting, where individuals rewrite the script of a recurring nightmare, transforming it into a more positive and empowering experience. This process allows them to process and release the underlying emotions associated with the nightmare.
In addition to actively addressing nightmares, lucid dreaming can also serve as a tool for gaining insights into the root causes of recurring nightmares. By exploring the symbolism and underlying emotions in lucid dreams, individuals can gain a deeper understanding of their subconscious fears and anxieties. This self-reflection can lead to personal growth and encourage the resolution of unresolved psychological issues.
It is worth noting that while lucid dreaming can be a powerful tool in overcoming nightmares, it requires practice and patience to attain lucidity consistently. Techniques like reality testing, keeping a dream journal, and incorporating meditation into daily routines can help increase the likelihood of having lucid dreams. By cultivating lucidity and utilizing the available techniques, individuals can transform their nightmares into opportunities for growth, healing, and self-empowerment.
Lucid Dreaming Techniques to Overcome Nightmares
Reality Testing
1. Reading Text: In dreams, text can often appear distorted or change when read multiple times. By making a habit of reading text throughout the day and questioning its consistency, you can train your mind to do the same within dreams.
2. Checking Time: In dreams, clocks or watches may display different times or have nonsensical readings. By regularly checking the time and questioning its accuracy during waking hours, you can develop the habit of doing the same within your dreams.
3. Looking at Reflections: In dreams, your reflection in mirrors or other reflective surfaces may look distorted or different from your waking appearance. By consciously observing your reflection throughout the day and noting its consistency, you can increase your chances of noticing dream distortions.
4. Pinching your Nose: Attempting to breathe through a pinched nose is a common reality test. In dreams, you may still be able to breathe normally, despite pinching your nose shut. By performing this test regularly, you can train your mind to recognize when it is in a dream.
It is important to perform these reality checks with full awareness and intention. Question your surroundings and experiences, and genuinely question whether you may be dreaming. By making reality testing a habitual practice, you enhance your chances of recognizing when you are in a dream state. Remember, the goal is to develop a level of self-awareness and critical thinking that can carry over into your dream world, leading to lucid dreaming experiences.
MILD Technique
1. Set your intention: Before going to bed, clearly state your intention to have a lucid dream. Repeat to yourself, “I will have a lucid dream tonight and become aware that I am dreaming.”
2. Visualize the dream: As you repeat your intention, visualize yourself in a past dream where you became lucid or imagine a future dream where you become lucid. Engage your senses and vividly imagine the sights, sounds, and emotions of the dream.
3. Perform reality checks: Throughout the day, habitually perform reality checks to strengthen your self-awareness. Examples of reality checks include trying to push your finger through your palm, counting your fingers, or looking at a clock and then looking away and back again to see if the time has changed.
4. Bedtime affirmation: Just before falling asleep, repeat your intention to have a lucid dream. Combine your affirmation with a strong belief that you will become aware that you are dreaming. This affirmation primes your mind for the upcoming dream state.
5. Wake up with intention: Set an alarm to wake up after 4-6 hours of sleep. Upon waking up, recall your dreams as best as you can. Write down any fragments or details that you remember in a dream journal, which helps strengthen your dream recall abilities.
6. Return to sleep with awareness: After journaling, go back to bed with the intention of having a lucid dream. During this period, keep your mind focused on the idea of becoming aware that you are dreaming. Engage in mental imagery of yourself recognizing the dream state and carrying out your desired actions.
By consistently practicing the MILD technique, you can train your mind to be more aware during dreaming and increase the likelihood of having lucid dreams. Patience and persistence are key, as it may take time to achieve consistent results. Combining the MILD technique with other lucid dreaming practices, such as reality testing and the Wake-Back-to-Bed technique, can further enhance your lucid dreaming journey.
WBTB Technique
1. Set an Alarm: Before going to bed, set an alarm to wake yourself up after around 4-6 hours of sleep. This timing is ideal as it will bring you closer to the REM sleep stage where dreams are more likely to occur.
2. Stay Awake: When the alarm goes off, resist the temptation to go back to sleep right away. Instead, stay awake for about 15-30 minutes. Use this time to engage in activities that promote wakefulness, such as reading about lucid dreaming, journaling your dreams, or practicing mindfulness meditation. Avoid bright lights or stimulating electronic devices, as they can interfere with your ability to fall back asleep later.
3. Set Your Intention: During the wakeful period, remind yourself of your intention to have a lucid dream. Repeat affirmations or visualize yourself becoming aware within a dream. This helps to reinforce your intent and increase your chances of having a lucid dream during the subsequent sleep period.
4. Go Back to Sleep: After the wakeful period, go back to bed with the intention of entering a lucid dream. As you drift off to sleep, keep your mind focused on the idea of lucid dreaming. You can visualize yourself becoming aware within a dream or repeat a mantra in your mind like “I will realize I’m dreaming.”
5. Practice Reality Testing: Once you’re back in the dream world, perform reality checks to determine if you’re dreaming or not. Test the laws of physics or try to manipulate the dream environment. If the reality check fails, indicating that you’re indeed dreaming, you will become lucid and can start to explore and control the dream.
By practicing the WBTB technique consistently, you can increase your chances of having lucid dreams. It helps to create a window of opportunity for lucidity by waking up during the REM sleep stage and then going back to sleep with heightened awareness. However, it’s important to note that the WBTB technique may not work for everyone and may take some time to yield consistent results. Patience and persistence are key when exploring different lucid dreaming methods.
Lucid Dreaming as a Therapy for Sleep Disorders
Insomnia
One of the main ways lucid dreaming can help with insomnia is by providing a psychological escape from the frustrations of being unable to sleep. When someone with insomnia becomes lucid in a dream, they have the opportunity to engage with a vivid and immersive dream world, providing a temporary respite from the anxiety and stress associated with insomnia. This can create a sense of relaxation and enjoyment that can help alleviate insomnia-related symptoms.
Lucid dreaming can also serve as a form of therapy for insomnia by addressing underlying psychological issues that may be contributing to sleep difficulties. Through lucid dreaming, individuals can explore and process their thoughts, emotions, and experiences in a safe and controlled environment. By consciously engaging with these issues within the dream world, individuals can gain insights, release emotional tension, and potentially resolve psychological factors that contribute to their insomnia.
Techniques such as reality testing and MILD can be particularly helpful for individuals with insomnia. Reality testing, where individuals question their reality throughout the day, can help instill a habit of self-awareness that can carry over into their dreams. This increased self-awareness can help individuals recognize when they are dreaming and subsequently engage in lucid dreaming. Similarly, the MILD technique, which involves setting intentions and affirmations before sleep, can enhance awareness and increase the likelihood of having lucid dreams.
It is important to note that while lucid dreaming can be a promising approach for managing insomnia, it is not a standalone solution. It is essential for individuals with insomnia to also address lifestyle factors, establish healthy sleep hygiene practices, and consider professional guidance in managing their sleep difficulties. However, incorporating lucid dreaming techniques into an overall approach to managing insomnia can provide a unique and effective tool for improving sleep quality and overall well-being.
Sleep Apnea
While the primary treatment for sleep apnea often involves medical interventions like continuous positive airway pressure (CPAP) machines, lucid dreaming can complement these treatments by addressing the underlying psychological factors that may exacerbate the disorder. Lucid dreaming can be used as an additional therapeutic tool to reduce the anxiety and emotional distress associated with sleep apnea.
One way lucid dreaming can help with sleep apnea is by enabling individuals to confront and work through their fears and anxieties related to breathing difficulties. During a lucid dream, individuals can intentionally induce scenarios where they experience breathing difficulties and consciously explore ways to overcome them. This process allows individuals to develop a sense of control and confidence in managing their breathing, which can translate to better coping mechanisms in real-life situations.
Lucid dreaming may also provide an avenue for exploring alternative breathing techniques and relaxation exercises that can alleviate sleep apnea symptoms. By consciously experimenting with different breathing patterns and techniques within a lucid dream, individuals can discover which methods work best for them and incorporate them into their waking life routine.
Here is a list of techniques that individuals with sleep apnea can try during lucid dreaming:
- Conscious breathing: Practice slow, deep breathing exercises while in a lucid dream, focusing on calming the mind and regulating the breath.
- Imagination visualization: Visualize the airways opening up and the breath flowing freely, promoting relaxation and ease of breathing.
- Relaxation techniques: Explore various relaxation methods, such as progressive muscle relaxation or guided imagery, to relax the body and promote better breathing patterns.
- Mindfulness: Incorporate mindfulness practices into lucid dreams, paying close attention to the breath and cultivating a state of present moment awareness.
- Positive affirmations: Use positive affirmations related to breathing, such as “I breathe deeply and easily,” to reinforce a sense of ease and confidence in the breath.
It is important to note that lucid dreaming should not replace traditional medical treatment for sleep apnea. However, it can be a valuable supplement to help individuals manage their condition more effectively and improve their overall well-being.
Narcolepsy
1. Improved Sleep Quality: People with narcolepsy often experience fragmented and irregular sleep patterns. Lucid dreaming can provide an opportunity for individuals to gain more control over their dreams and potentially improve the quality of their sleep. By practicing lucid dreaming techniques, such as reality testing and dream journaling, individuals can develop a stronger connection with their dream states and potentially enhance the restorative aspects of their sleep.
2. Managing Sleep Attacks: One of the primary symptoms of narcolepsy is sudden and uncontrollable sleep attacks, which can significantly impact daily life. Lucid dreaming can serve as a tool for individuals with narcolepsy to gain more awareness and control over their sleep episodes. By learning to recognize the signs of entering a sleep attack within a dream, individuals may be able to take preventative measures, such as engaging in reality checks or attempting to wake themselves up from the dream, to avoid or manage the sleep attack more effectively.
3. Reducing Anxiety and Fear: Narcolepsy can often be accompanied by anxiety and fear related to potential sleep attacks and daytime sleepiness. Lucid dreaming can provide a safe space for individuals to confront and overcome these fears within the dream world. Engaging in lucid dream therapy techniques, such as visualization or desensitization exercises, individuals with narcolepsy can gradually work through their anxieties and develop a sense of empowerment and control over their condition.
It is important to note that while lucid dreaming can offer potential benefits for individuals with narcolepsy, it should not replace medical treatments or interventions prescribed by healthcare professionals. It is always advisable for individuals with narcolepsy to consult with their healthcare provider regarding their condition and discuss any complementary practices, such as lucid dreaming, as part of their overall management plan.
The Benefits of Lucid Dreaming for Mental Health
Anxiety and Phobias
During a lucid dream, individuals can consciously face their fears, gradually desensitizing themselves to the source of anxiety. For example, someone with a fear of heights can intentionally engage in a lucid dream where they are in a high place and practice staying calm and in control. By repeatedly confronting the fear in the dream state, the individual may gradually become less anxious about heights in their waking life.
One technique for approaching anxiety and phobias in lucid dreams is called systematic desensitization. This involves progressively exposing oneself to fear-inducing scenarios within dreams while remaining aware and in control. By repeatedly navigating these situations and consciously managing emotions, individuals can rewire their subconscious responses, reducing anxiety and fear both in dreams and in their waking life.
Another method is known as image rehearsal therapy. This technique involves rehearsing a new, positive outcome for a specific fear or anxiety-inducing scenario in lucid dreams. By repeatedly visualizing a positive and successful outcome, individuals can transform their subconscious associations and reduce the intensity of their phobias over time.
It’s important to approach anxiety and phobias in lucid dreams with guidance and support, as it can be an intense and emotional process. Consulting with a therapist or practicing self-reflection and self-care during the integration phase is highly recommended. Lucid dreaming provides a unique opportunity for personal growth and healing when addressing anxiety and phobias, fostering a sense of empowerment and control over one’s fears.
PTSD
During a lucid dream, individuals with PTSD can potentially confront their fears and traumas in a controlled and safe environment. This allows them to have a sense of agency and control over the dream narrative, empowering them to face and process their traumatic memories. In a lucid dream, individuals can deliberately choose to revisit traumatic events or create scenarios that symbolize their trauma, giving them an opportunity to explore and work through the emotions associated with the experience.
Lucid dreaming offers individuals with PTSD the ability to modify or alter the outcome of their dreams. By changing the storyline or introducing positive elements into the dream, they can reshape their perceptions and reduce the negative emotional impact of their trauma. This process, known as dream re-scripting, can help individuals gain a sense of mastery and control over their traumatic experiences, ultimately leading to a reduction in PTSD symptoms.
It is important to note that while lucid dreaming can be a helpful tool in managing PTSD, it is not a substitute for professional therapy or treatment. Seeking guidance from a mental health professional experienced in trauma therapy is essential for comprehensive support and healing. However, when used in conjunction with therapy, lucid dreaming has the potential to augment treatment outcomes and provide individuals with additional tools for recovery.
Individuals with PTSD can potentially benefit from the practice of lucid dreaming. By harnessing the power of their dreams, they can confront, process, and reshape their traumatic experiences in a safe and controlled manner. While more research is needed to fully understand the mechanisms and effectiveness of lucid dreaming for PTSD, the early findings suggest that it holds promise as a complementary therapeutic approach for individuals struggling with post-traumatic stress disorder.
Depression
One of the reasons lucid dreaming can be beneficial for individuals with depression is the ability to engage in positive and rewarding experiences within dreams. When in a lucid dream, individuals have the opportunity to create a positive and uplifting environment, engage in enjoyable activities, and even interact with supportive dream characters. These experiences can evoke positive emotions, providing a temporary respite from the heaviness of depression.
Additionally, lucid dreaming can serve as a platform for exploring and processing unresolved emotions and traumas that may contribute to depression. With the ability to consciously navigate dreams, individuals can delve into their subconscious and confront underlying emotional issues. This process can lead to insights, emotional release, and a sense of empowerment, helping individuals gain a deeper understanding of their emotions and work through unresolved psychological challenges.
Lucid dreaming can also provide individuals with a sense of control and agency, which is often diminished in depression. By actively participating and influencing the dream narrative, individuals can experience a heightened sense of self-efficacy and autonomy. This can translate into increased feelings of empowerment and confidence, both within and outside of dreams.
It is important to note that while lucid dreaming may offer benefits for individuals with depression, it is not a substitute for professional mental health treatment. Seeking therapy, counseling, or medication from qualified healthcare professionals is crucial for managing depression. However, lucid dreaming can be a complementary practice that individuals can incorporate into their overall wellness routine.
Lucid dreaming has the potential to provide relief and support for individuals struggling with depression. By engaging in positive experiences, exploring emotions, and fostering a sense of control, lucid dreaming can contribute to an individual’s overall mental well-being. It is an exciting area of research and practice that holds promise for those seeking alternative avenues for managing their depression symptoms.
Lucid Dreaming and Self-Exploration
Enhancing Creativity
Lucid dreaming has been recognized as a powerful tool for enhancing creativity. When you are aware that you are dreaming and have control over the dream narrative, you can explore and experiment with imaginative scenarios that may not be possible in waking life. This creative freedom within the dream can stimulate innovative thinking and spark new ideas.
During a lucid dream, you can engage in activities like flying, teleporting, or even conversing with fictional characters. These experiences can prompt your brain to think outside the box, challenge limitations, and foster a mindset of unlimited possibilities. Ideas and solutions that may have eluded you in waking life can manifest and unravel in the vivid and unrestricted landscape of your dreams.
Lucid dreaming can serve as a platform for artistic expression. Many individuals have reported using their lucid dreams as inspiration for various forms of artistic endeavors, including painting, writing, music composition, and choreography. The rich and immersive dream experiences can be translated into unique and original artistic creations, pushing the boundaries of conventional creativity.
For those seeking to specifically enhance their creative abilities through lucid dreaming, there are techniques to facilitate this process. One method involves setting specific creative intentions before sleep, such as asking your dreams to provide innovative solutions to a problem you are facing or requesting dream characters to present you with artistic inspiration. By focusing your mind on these objectives, you can harness the creative potential of your dreams and derive artistic insights from your lucid experiences.
Lucid dreaming offers a playground for your creativity, allowing you to venture into unexplored territories of your imagination. By embracing the unrestricted nature of dreams and actively engaging with your lucid experiences, you can unlock a wellspring of creative inspiration and expand your creative thinking in both your dream world and waking life.
Solving Problems
One way lucid dreaming can help in problem-solving is through the ability to practice and visualize scenarios. For example, if you have an upcoming presentation or performance, you can use lucid dreaming to rehearse and refine your skills. Visualize yourself confidently delivering your presentation or flawlessly executing your performance, and allow your subconscious to refine your techniques.
Lucid dreaming can also help with overcoming mental blocks and finding new perspectives. If you find yourself stuck on a problem or unable to think of new ideas, you can incubate the problem in your mind before going to sleep. Your lucid dreams may then offer fresh insights and alternative approaches that you may not have considered while awake. This creative reservoir of ideas can serve as a valuable resource in various areas of life, whether it’s brainstorming for a project, finding solutions to personal challenges, or enhancing your artistic endeavors.
To maximize the problem-solving potential of lucid dreaming, it can be helpful to keep a dream journal. By recording and reflecting on your dreams, you can identify recurring themes, symbols, and patterns that may hold valuable insights. Regularly reviewing your dream journal can also help you strengthen your dream recall and increase your lucid dreaming frequency.
Lucid dreaming provides a platform for exploring new solutions and perspectives to real-life problems. By harnessing the power of our subconscious mind and utilizing the creative potential of the dream world, we can tap into a vast source of inspiration and uncover innovative approaches to challenges. So the next time you find yourself in need of a creative solution, consider turning to lucid dreaming as a unique tool for problem-solving.
Personal Growth
In addition to self-awareness, lucid dreaming can also be a playground for creativity. When you are in a lucid dream, you have the ability to manipulate and create the dream environment. This opens up endless possibilities for exploring your imagination, trying new experiences, and unleashing your creative potential. Many artists, writers, and musicians have drawn inspiration from their lucid dreams, using them as a wellspring of ideas and innovation.
Lucid dreaming can also serve as a problem-solving tool for personal growth. Within a lucid dream, you can actively seek solutions to challenges or dilemmas you may be facing in your waking life. By consulting your dream characters or engaging in symbolic representations, you can tap into your subconscious wisdom and receive unique perspectives on your problems. This can provide fresh insights and alternative approaches that may not have been apparent before.
Ultimately, lucid dreaming offers a space for personal growth and exploration unlike any other. It allows individuals to connect with their inner selves, tap into their creativity, and find solutions to personal challenges. By embracing lucid dreaming as a tool for personal growth, you can unlock new dimensions of self-discovery and foster a deeper understanding of who you are and what you are capable of achieving.
Conclusion
By harnessing the power of lucid dreaming, individuals can tap into the limitless potential of their dreams, turning them into a source of healing, inspiration, and personal development. It is important to note that while lucid dreaming can be a transformative practice, it requires dedication, patience, and practice. It is recommended to consult with a healthcare professional or a certified lucid dreaming coach to ensure safe and effective practice.
So, whether you are seeking relief from nightmares or looking to explore the depths of your subconscious mind, lucid dreaming can open up a world of possibilities. Start by familiarizing yourself with the basics, trying out different techniques, and always remember to approach lucid dreaming with a sense of curiosity, wonder, and respect. Embrace the realm of lucid dreams and unlock the power within your sleeping mind.
Frequently Asked Questions
1. Can anyone learn to have lucid dreams?
Yes, anyone can learn to have lucid dreams with practice and dedication. While some individuals may be naturally inclined towards lucid dreaming, it is a skill that can be developed by anyone willing to put in the effort.
2. Are lucid dreams always positive and enjoyable?
No, lucid dreams can vary in content and emotional tone, just like regular dreams. While many people have positive and enjoyable lucid dream experiences, it is possible to encounter challenging or unsettling scenarios within lucid dreams as well.
3. Is lucid dreaming the same as astral projection or out-of-body experiences?
No, lucid dreaming is distinct from astral projection or out-of-body experiences. Lucid dreaming involves being fully aware and in control within a dream, while astral projection and out-of-body experiences refer to the sensation of separating from the physical body and exploring realms beyond the dream world.
4. Can lucid dreaming be dangerous?
No, lucid dreaming itself is not dangerous. However, it is important to approach lucid dreaming with a balanced mindset and take care of your sleep hygiene. It is also crucial to be aware of any existing sleep disorders or mental health conditions that may affect your dream experiences.
5. Can lucid dreaming improve real-life skills or abilities?
While there are anecdotal reports of lucid dreaming contributing to skill improvement, more research is needed to confirm these claims. Lucid dreaming can, however, provide a unique platform for exploring and practicing skills within the dream world.
6. Can lucid dreaming be used to enhance creativity?
Absolutely. Lucid dreaming can be a powerful tool for enhancing creativity. In a lucid dream, you have the ability to explore and interact with your imagination, leading to unique and inspiring experiences that can fuel creative endeavors in your waking life.
7. Can lucid dreaming be used as a form of therapy?
Yes, lucid dreaming has shown promise as a therapy for various conditions such as nightmares, trauma processing, and even certain sleep disorders. It can provide a safe space to confront fears, process emotions, and gain insights into one’s subconscious mind.
8. Are there any side effects of lucid dreaming?
For most people, lucid dreaming does not have any negative side effects. However, some individuals may experience temporary sleep disruptions or heightened dream intensity during the initial stages of practicing lucid dreaming techniques.
9. Can lucid dreaming improve sleep quality?
Yes, lucid dreaming can potentially improve sleep quality by reducing the occurrence of nightmares and improving overall dream recall. However, it is important to maintain a healthy sleep routine and prioritize restful sleep to reap the full benefits.
10. Is it possible to have lucid dreams every night?
While it is possible to have lucid dreams frequently, having lucid dreams every night requires a high level of skill and consistency in practicing lucid dreaming techniques. It may take time and effort to reach that level of proficiency.
