The Alice in Wonderland method is one of the most imaginative reality shifting techniques. Inspired by Lewis Carroll's story, you picture yourself following someone from your desired reality and falling down a rabbit hole into their world.
Here's how to do it step by step, along with affirmations, symptoms and tips to make it work for you.
What Is the Alice in Wonderland Method?
The Alice in Wonderland method is a shifting technique where you imagine relaxing under a tree, seeing a character from your desired reality run past, following them and falling down a rabbit hole that leads into your DR. The falling sensation helps your mind let go of your current reality, while the character acts as a guide.
If you're new to shifting, start with my Raven method guide, which explains scripting, safe words and symptoms.
How to Prepare
A little preparation helps you relax faster and keeps the scene vivid from start to finish. Before you begin, set up the following three things. It only takes a few minutes, but it makes a noticeable difference.
- Write your DR script, including the character you'll follow.
- Lie down in a dark, quiet room, ideally at night.
- Optionally play soft music, theta binaural beats or a shifting subliminal.
How to Do the Alice in Wonderland Method
Here's the Alice in Wonderland method in eight steps, from relaxation to landing in your desired reality. Read them through once before you start so you can follow the story without checking. Take your time with each stage.
- Relax completely. Breathe slowly and relax your body from head to toe.
- Imagine a peaceful place. Picture yourself sitting under a tree in a meadow. Feel the grass, the breeze and the warmth of the sun.
- See the character. Someone from your DR runs past, glances at you and smiles or calls you to follow.
- Follow them. Get up and chase them through the meadow. Feel your feet on the ground and your heart beating faster.
- Reach the rabbit hole. The character jumps into a hole at the base of a tree. You follow.
- Fall. Feel yourself falling slowly, surrounded by objects from your DR floating past. Repeat affirmations as you fall.
- Land in your DR. Feel a soft landing, open your eyes in your imagination and see your desired reality around you. The character welcomes you.
- Stay in the scene. Explore with all your senses until you fall asleep or feel strong symptoms.
Affirmations to Use While Falling
Repeating a short affirmation during the fall keeps your mind focused on your intention. Use one of these or write your own.
- I am falling into my desired reality.
- I am safe as I shift.
- When I land, I will be in my DR.
- I am already there.
Common Symptoms
Many shifters notice physical or sensory changes as they get close to shifting. These are the symptoms most often reported with this method. Don't worry if you feel none of them; they aren't required.
- A real falling or dropping sensation
- Butterflies in your stomach
- Tingling or vibrations
- Feeling lighter or heavier
- Hearing sounds or voices from your DR
A sudden "jolt" while falling (a hypnic jerk) is common as you fall asleep. Don't worry; relax and continue.
Tips for Better Results
These tips can make the method feel more natural and help you stay relaxed. Try one or two each time you practise.
- Make the fall slow and floaty, not frightening.
- Choose a character you trust and feel safe with.
- Engage every sense: the smell of the meadow, the texture of the walls, the sound of wind.
- Build visualisation skills with daily visualisation exercises.
- Use affirmations during the day, for example from my shifting affirmations list.
- Try another method if this one causes anxiety, such as the Julia method or Pillow method.
How to Script for the Alice in Wonderland Method
Because this method is story-based, it helps to add a few details to your script:
- Your guide: who runs past you and what they say.
- The rabbit hole: what you see as you fall (objects, colours, lights from your DR).
- The landing place: exactly where you arrive, such as your DR bedroom, a school corridor or a garden.
- Your first moment: what you do first in your DR, for example hugging a friend or looking in a mirror.
- Your safe word: a word that returns you to your current reality whenever you want.
Troubleshooting
| Problem | Try This |
|---|---|
| The scene feels like daydreaming | Slow down and add physical sensations: the breeze, the grass, the fall |
| You lose the character | Imagine them waiting for you at the rabbit hole |
| The falling sensation wakes you | Make the fall slower and softer, like floating down |
| You fall asleep in the meadow | Start the chase sooner in the visualisation |
FAQ
Do I have to use the White Rabbit?
No. You can follow any character from your DR. Many people choose a friend, love interest or guide from their DR.
What if I'm scared of falling?
Imagine a slow, gentle float or a soft slide instead. You could also try the Staircase method.
Is the Alice in Wonderland method good for beginners?
Yes, especially if you enjoy storytelling and visualisation.
How long does it take?
Most attempts take 20–40 minutes.
Can I combine it with SATS?
Yes. Enter a drowsy state akin to sleep first, then begin the scene.
Conclusion
The Alice in Wonderland method turns shifting into a story: relax under a tree, follow a character from your DR, fall down the rabbit hole and land in your desired reality. Make it vivid, slow and safe, and practise it regularly to build familiarity.