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Transcript of IMBUNATATIREA VEDERII IN MOD NATURAL
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IMPROVEYOURVISIONNATURALLY
THROUGHAHEALTHIERDIET,LIFESTYLEANDVISIONEXERCISES
PUBLISHERSNOTE:Everyefforthasbeenmadetoensurethattheinformation
containedinthisebookiscompleteandaccurate.However,neitherthepublishernor
theauthorisengagedinrenderingprofessionaladviceorservicestotheindividual
reader.Theideas,procedure,andsuggestionscontainedinthisebookarenotintended
asasubstituteforconsultingwithyourhealthprofessional.Allmattersregardingyour
healthrequiremedicalsupervision.Neithertheauthornotthepublishershallbeliable
orresponsibleforanylossordamageallegedlyarisingfromanyinformationor
suggestioninthisebook.Further,thepublisherdoesnothaveanycontroloveranddoes
notassumeanyresponsibilityforauthororthird-partywebsitesortheircontent.
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TableofContents
TABLEOFCONTENTS.......................................................................2INTRODUCTION...............................................................................8CAUSESOFPOORVISION:FACTSANDFICTION ..........................10MOSTCOMMONCAUSESOFEYESIGHTPROBLEMS....................12HOWYOUREYESWORK? .............................................................14HOWTOINCREASETHEBENEFITSOFWEARINGGLASSESINA
NATURALWAY? ............................................................................16PINHOLEGLASSES:DOTHEYREALLYHELPIMPROVEEYESIGHT
NATURALLY? .................................................................................18VISIONRELAXATIONTECHNIQUESANDEXERCISES ....................20VISIONRELAXATIONTECHNIQUES...............................................22TheBenefitsofEyeRelaxation .....................................................................................................................23 EasyEyeRelaxationTechniques ...................................................................................................................24 PalmingEyeRelaxationTechnique ...............................................................................................................24 AcupressureEyeRelaxationTechnique ........................................................................................................24 GreenTherapy ...............................................................................................................................................25 ContrastHydrotherapy ..................................................................................................................................25 VISIONEXERCISES .........................................................................27WhattoExpectAfterDoingVisionExercises? .............................................................................................28 BeforeYouStartYourVisionExerciseRoutine ............................................................................................30
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TheCandleMethodVisionExercise ..............................................................................................................32 FigureEightsVisionExercise .........................................................................................................................33 TwoDotsVisionExercise ...............................................................................................................................34 EyesStretchVisionExercise ..........................................................................................................................35 FocusingVisionExercise ................................................................................................................................37 Near-FarFocusVisionExercise .....................................................................................................................38 BlinkingVisionExercise .................................................................................................................................40 TracingVisionExercise ..................................................................................................................................42 ZoomingVisionExercise: ...............................................................................................................................44 DiagonalsVisionExercise ..............................................................................................................................46 EyeSqueezesVisionExercise ........................................................................................................................49 Up-DownEyeMovementsVisionExercise ...................................................................................................50 TibetanEyeChartVisionExercise .................................................................................................................52 ShiftingandSwingingVisionExercise ...........................................................................................................54 ContouringVisionExercise ............................................................................................................................56 3CupsVisionExercise ...................................................................................................................................58 FusionVisionExerciseforDoubleVision ......................................................................................................60 NearFarFocusShiftsVisionExerciseforDoubleVision ...........................................................................61VisionExercisesforMyopia ..........................................................................................................................63 VisionExercisesforLazyEye .........................................................................................................................65 VisionExercisesandEyeCharts ....................................................................................................................67 SELF-MASSAGETECHNIQUESFORBETTERVISION ......................68TheBodySwing .............................................................................................................................................69 HeadRolls ......................................................................................................................................................71 FingerTapping ...............................................................................................................................................73 EyelidMassage ..............................................................................................................................................74
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EyeandFaceMassage ...................................................................................................................................75 OccipitalPointMassage ................................................................................................................................77 EnergyTransferPointMassage .....................................................................................................................79 VISIONEXERCISEANDRELAXATIONROUTINES ..........................81VisionExerciseandRelaxationRoutineforNearsightedness(Myopia) .....................................................82VisionExerciseandRelaxationRoutineforFarsightedness(Hyperopia) ...................................................86VisionExerciseandRelaxationRoutineforAgingVision(Presbyopia) ......................................................91VisionExerciseandRelaxationRoutinesforComputerVisionSyndrome ..................................................96VISIONANDDIET ........................................................................100ImproveYourNaturalVisionwithaHealthyDiet ......................................................................................101WhatIsAHealthyVisionDiet? ...................................................................................................................104 FoodsBeneficialforEyeHealth ..................................................................................................................105 AnOverviewoftheEssentialVisionNutrients ..........................................................................................107VitaminC:VisionBenefits,DietaryReferenceIntake,NaturalFoodSources ..........................................109VitaminE:VisionBenefits,DietaryReferenceIntake,NaturalFoodSources ..........................................111VitaminAandCarotenoids:VisionBenefits,DietaryReferenceIntake,NaturalFoodSources ..............113Lutein&Zeaxanthin:VisionBenefits,DietaryReferenceIntake,NaturalFoodSources .........................115EssentialFattyAcids:VisionBenefits,DietaryReferenceIntake,NaturalFoodSources .........................117Zinc:VisionBenefits,DietaryReferenceIntake,NaturalFoodSources ....................................................119HowtoPlanaHealthyVisionDiet? ............................................................................................................121 FruitsBeneficialforEyeHealth ...................................................................................................................126 VegetablesBeneficialforEyeHealth ..........................................................................................................128 VegetableandFruitJuicesforBetterEyesight ...........................................................................................130 MeatandFishBeneficialforEyeHealth .....................................................................................................132 HerbsBeneficialforEyeHealth ..................................................................................................................134 NaturalHerbalVisionRemedies .................................................................................................................136
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FoodsBadforYourVision ...........................................................................................................................138 5StepsForASuccessfulVisionDiet ...........................................................................................................140 HealthyVisionDietChecklist ......................................................................................................................142 VisionMenuPlanningTips ..........................................................................................................................144 SampleVision-Friendly7DayMenu ...........................................................................................................146 VegetarianDietsandVisionConcerns ........................................................................................................147 VISIONANDMEDICATIONS ........................................................149MedicationsHarmfulforYourEyesight ......................................................................................................150 LIFESTYLEANDVISION ................................................................152LifestyleChangestoImproveYourEyesightNaturally ..............................................................................15310HabitsforBetterVision ..........................................................................................................................155 HowtoSaveYourEyesightattheComputer? ...........................................................................................158 ShouldIWearComputerGlasses? ..............................................................................................................160 3EasyTipsforCreatingVisionFriendlyWorkingEnvironment ................................................................1623VisionExercisestoHelpYourEyesightattheComputer ........................................................................164VISIONANDPOSTURE ................................................................166HowPostureAffectsEyesight? ...................................................................................................................167 5RulesforVisionFriendlyBodyPostureWhileStanding .........................................................................169VisionandPostureWhenSittingandLyingDown .....................................................................................1713BalanceandCoordinationExercisesforBetterEyesight ........................................................................173
COMMONEYESIGHTDISORDERS ...............................................175Myopia .........................................................................................................................................................176 WhyAreSoManyPeopleNearsighted? .....................................................................................................176 CausesofMyopia ........................................................................................................................................179 MyopiaSymptoms .......................................................................................................................................182
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NaturalTreatmentsforMyopia ..................................................................................................................183 Hyperopia.....................................................................................................................................................185 CausesofHyperopia ....................................................................................................................................185 HyperopiaSymptoms ..................................................................................................................................186 NaturalTreatmentsforHyperopia .............................................................................................................187 Presbyopia ...................................................................................................................................................189 PresbyopiaCauses .......................................................................................................................................189 PresbyopiaSymptoms .................................................................................................................................190 NaturalTreatmentforPresbyopia ..............................................................................................................191 Cataract ........................................................................................................................................................192 CausesofCataract .......................................................................................................................................193 CataractSymptoms .....................................................................................................................................194 NaturalTreatmentforCataract ..................................................................................................................196 Glaucoma .....................................................................................................................................................198 CausesofGlaucoma ....................................................................................................................................200 AreYouatRiskforGlaucoma? ...................................................................................................................201 Open-AngleGlaucomaSymptoms ..............................................................................................................202 Narrow-AngleGlaucomaSymptoms ..........................................................................................................205 NaturalTreatmentsforGlaucoma ..............................................................................................................205 MacularDegeneration .................................................................................................................................207 MacularDegenerationCauses ....................................................................................................................208 MacularDegenerationSymptoms ..............................................................................................................210 NaturalTreatmentforMacularDegeneration ...........................................................................................212 DryEye .........................................................................................................................................................214 CausesofDryEye ........................................................................................................................................215 DryEyeSymptoms .......................................................................................................................................217 NaturalTreatmentforDryEye ....................................................................................................................218
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Conjunctivitis ...............................................................................................................................................220 ConjunctivitisCauses ...................................................................................................................................220 ConjunctivitisSymptoms .............................................................................................................................221 NaturalTreatmentforConjunctivitis .........................................................................................................223 Blepharitis ....................................................................................................................................................224 BlepharitisCauses ........................................................................................................................................224 BlepharitisSymptoms .................................................................................................................................224 NaturalTreatmentforBlepharitis ..............................................................................................................225 Astigmatism .................................................................................................................................................227 AstigmatismSymptoms ...............................................................................................................................229 EyeExercisesforAstigmatism .....................................................................................................................229 DoubleVision ...............................................................................................................................................230 CausesofDoubleVision ..............................................................................................................................230 DoubleVisionSymptoms ............................................................................................................................231 NaturalTreatmentsforDoubleVision .......................................................................................................232
VISIONGLOSSARY.......................................................................234
EYECHARTS .................................................................................238AmslerGrid ..................................................................................................................................................238 FigureEightsVisionExerciseChart .............................................................................................................239 TibetanEyeChart ........................................................................................................................................241
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INTRODUCTION
AsapersonsufferingfromnearsightednessIhadnoclueaboutthepossibilityto
naturallyimprovemyeyesight.Ifirmlybelievedthatmyprescriptioneyeglassesand
contactlensesorrefractiveeyesurgeryweremyonlyoptionsforimprovingmyvisionor
atleastforpreventingitfromgettingworse.
Reluctanttoundergoariskyeyesurgeryandsickofwearingglasses,Idecidedtolook
foralternativemethodsthatcouldhelpimprovemyeyesightnaturally.
Duringmyresearch,Icameacrossscarystatisticaldata-accordingtotheVisionCouncil
ofAmericanearly75%oftheAmericanpopulationsuffersfromsometypeofeye
conditionandapproximately64%ofthemwearcorrectionglassesorcorrectioncontact
lenses.Anotherinterestingfactisthatonly43%ofthepeopleactuallyknoweyesight
disorderscanbepreventedbutratherviewvisionimpairmentaspartofthenormal
agingprocess.
Ultimately,Icametotheconclusionthatmanyeyediseasesrequiremedicalattention
andneedtobetreatedwithcorrectioneyeglasses,othereyetreatmentsandeye
surgeries,BUTtherearealsomanyotherthingsthatcanbedonetohelpnaturally
improveeyesight.
Manyfactorsinfluencevisionquality.Lifestylehabitsanddietaretwothatcausethe
greatestimpactonnaturalvision.Forthatreason,makingsomesmallyetsignificant
changestothewaywelive,thetypeoffoodweconsumeandtooureatinghabitsand
arethebasicwaystohelpnaturallyimproveeyesight.
Therearealsovariousothermethodsthatcantremendouslyhelpnaturallyimprove
eyesight.Somesimpleeyerelaxationtechniquesandvisionexercisescanhave
unbelievableeffectonnaturalvisionandnotonlypreventvisionimpairmentbutassist
variousmedicaltreatments.
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Probablythebestthingaboutnaturaleyehealthcareisthatitisnotlimitedtoage,
genderorethnicitytherearewaysthatcanhelpimproveeyehealthnaturallyfor
virtuallyanybody.Naturalapproachestovisionhealtharenotincontroversywith
standardmedialtreatmentstoo.Leastbutnotlast,youcanhelpnaturallyimprove
eyesightwithoutspendingafortune.Infact,maintainingahealthylifestyle,eating
correctly,takingtimeforeyerelaxationandvisionexercisesareactuallyleadingto
improvedvisionandlessmedicalbills.
So,ifyouareeagertoexplorefurtherhowyoucanhelpeyesightnaturally,readon.We
havetriedtocompileusefulinformationandpracticaladviceaboutthewaysyoucan
keepyoureyeshealthy,relivethesymptomsofthemostcommoneyeproblemsand
improveyoureyesightnaturally.
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CausesofPoorVision:FactsandFiction
Mostofusarebornwithperfectnaturalvision.Unfortunately,ageandlifestylehabits
slowlydamageoureyesuntilonedaywefindourselvesvisuallyimpaired.
Therearemanycausesforpoorvisionandyouaresurelyawareofsomeofthem.How
totellapartthefactsfromthefiction?Howtobesurewhichthingsarereallygoodor
reallybadforyoureyesight?
Beingawareofthemostcommoncausesforpoorvisioncanhelpyoutakethe
necessarystepstopreventmanyvisionproblemsand/orstoptheprogressionof
existingeyediseases.Herearethemostcommonfactsandfictionaboutthecausesof
poorvision.
Myth:WatchingtoomuchTVisbadformyeyes.
Fact:ManyeyecarespecialistsbelievethatwatchingTVcannotreallycausevision
problems.Indeed,watchingtelevisionforlonghourswithoutabreakcanmakeyour
eyestiredandevencauseaheadache.Luckily,thatcouldbepreventedbymaintaining
correctvisionposture(page155)whilewatchingtelevisionandgivingtakingregular
visionbreaks.
Myth:Excessivereadingisnotamongthecausesforpoorvision.
Fact:Infact,manystudieshavedemonstratedthatpeoplewhospendlonghours
readingaswellasdoinganyotherclose-upeyeworkaremorelikelytodevelopmyopia
(nearsightedness).Theriskofdevelopingmyopiabecomesevenhigherifyoureadin
bedorinapoorlylitroom.
Myth:ThefoodIeathasnothingtodowithmyeyes.
Fact:Quality,varietyandtypesoffoodyouconsumehavedirectimpactonallthe
organsinyourbody,includingyoureyes.Certainfoodproductsandfoodpreparation
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methodshavetotallynegativeimpactoneyesightandareamongthecausesofpoor
vision.Ontheotherhand,therearefoodsgreatlybeneficialforvisionhealth.Findout
moreaboutdietandvisiononpage92.
Myth:Carrotsaregreatlyoverrated.
Fact:CarrotscontainagreatamountofvitaminA,oneofthemostimportantvision
vitamins.Eatinglotsofcarrotswillnotcureanexistingeyeconditionbutwillgreatly
improveyourgeneraleyehealthandprotectyoufromsomeofthemostcommonage-
relatedeyedisorders.
Myth:Idontreallyneedtowearsunglasses.
Fact:Sunlightisoneoftheleadingriskfactorsofeyedisordersthatleadtoseverevisual
impairmentandblindness.Wearingsunglassesisimperative,especiallyforthosewho
alreadyhavesometypeofeyeproblem.
Myth:Squintingisanaturalwaytoimproveeyesight.
Fact:Squintingisanaccommodationtechniquethathelpspeoplewithafocusing
problemtoseeobjectsclearly.However,squintingcannothelpimproveeyesight
naturally.Onthecontrary,itcausesextrastrainontheeyeandeventuallyleadsto
worseningoftheeyeproblem.
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MostCommonCausesofEyesightProblems
Itmaysoundhardtobelievebuteverythingyoudoimpactsyourvision.Eventhe
simplestthings,likereadingabookbeforeyoufallasleep,caninfluenceyoureyehealth.
Thatiswhy,whentalkingaboutthemostcommoncausesofeyesightproblems,we
needtolookatthebigpicturefirst.
Whenitcomestoeyehealth,theprincipleis:whatisbadforyourbodyisultimatelybad
foryoureyes.Forthatreasongeneralhealthisoneofthefirstthingstolookat.Areyou
healthy?Doyousufferfromchronicillnessesandtakemedicationsonaregularbasis?
Howoftendoyougetill?
Poorgeneralhealthisoneofthetopfactorscontributingtopoorvisionandthe
developmentofvariouseyediseases.Moreover,manyoverthecounterand
prescriptionmedicationsareharmfulfortheeyes.
Somelifestylehabitscanalsogreatlyimpactyourvision.Lackofphysicalactivity,
unbalanceddiet,andsmokingoralcoholconsumptionareamongthemostcommon
causesofeyesightproblems.
Othermostcommoncausesofeyesightproblemsare:
Doingclose-upworkwhenyouaretired.Thisincludesjustaboutanytypeofworkthatrequiresprolongedeyeconcentration,suchasreading,writing,
workingonacomputerandsono.
Badposture.Oneofthemostoverlookedreasonsforpooreyesightisbadposture.Badposturewhilereading,writing,workingorevenwhilewatchingTV
isharmfulfortheeyesandnegativelyimpactsvisioninthelongrun.
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Fluorescentlighting.Fluorescentlightsareveryenergyefficientandarecommonlyusedinmostworkingareasandhomes.However,fluorescentlighting
andothermodernenergysavinglightsmaybeharmfulforyoureyesight.
Airconditioning.Airconditioningisanecessitynearlythroughouttheyear.Despiteallthepositivesidesofairconditioning,ithasabadeffectontheeyes.
Conditionedairisverydryandcarriesallsortsofdustandotherairborne
particlesthatdirectlydamagetheeyeandultimatelyleadtoeyediseases.
Therearemanyotherthingsthatcandamageyoureyesalongwiththemostcommon
causesofeyesightproblemslistedabove.Agreatplacetolearnaboutthemistocheck
outoursectiondedicatedtoCommonEyesightDisorders(page164)whereyoucanfind
detailedinformationnotonlyaboutthecauseofeachvisionproblembuthowyoucan
helpimproveyoureyesightnaturally.
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HowYourEyesWork?
Theeyeisoneofthemostsophisticatedorgansinthehumanbody.Itiscomprisedof
severalimportantpartsthat
functioninawaysimilartothe
wayamoviecameraworks.
Tounderstandhowyoureyes
work,youneedtoknowwhatthe
basicstructureofaneyeis.
Thehumaneyeiscomprisedof
threemainlayers.Theoutermost
oneconsistsofthecornea(the
transparentfrontpartoftheeye
thatcoverstheiris)andthesclera
(thewhiteoftheeye).Themiddle
layerconsistsofthechoroids(thevascularlayer,providingoxygenandnourishmentto
theretina),theciliarybody(composedofmusclesandspecializedeyetissues)andthe
iris(thecoloredpartoftheeye).Theinnermostlayerofthehumaneyeistheretina.
Insidethesethreelayersarethelensandaclearfluidcalledaqueoushumor.
Thestructureoftheeyeisdirectlyrelatedtothewayitfunctions.Webegintosee
whenthelightreflectsfromanobjectandenterstheeyethroughthecornea.The
corneabendsthelightraysanddirectsthemtothepupil.Thepupilhastwovery
importantfunctions:itcontrolstheamountoflightthatwillpassfurtherintotheeye
anddirectsthelightraystowardsthecentralsectionofthelensratherthantoitsentire
surface.
Theiriscontrolsthesizeofthepupil.Thepupilcanbecomesmallerifoureyesare
exposedtotoomuchlightorlargerifwearelookingatsomethingindimlight.This
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ever-changingsizeofthepupilactuallycontrolstheamountoflightthatcanenterthe
eye.Sincethelenscanproducemuchclearerimageifthelightrayshititscentralsection
andmuchblurryimageifthelightraysfallonitssides,thepupilalsoscreensperipheral
lightanddirectsthelighttowardsthebetter-focusedcenter.
Next,thelightrayspassthroughthelens.Thelenscanchangeitsshapewiththehelpof
musclesintheciliarybodysothatitcanfocusthelightraysfurtherbeforelettingthem
reachtheretina.Thewaythelenswillbenddependsonthedistanceoftheobjectyou
arelookingat.Whenyoulookatnearobjects,thelensbulgesandwhenyoulookat
distantobjects,itflattens.
Theretinaiscomprisedofmillionslightsensitivenervecellscalledrodsandcones.Cone
cellsaremainlylocatedinthecenteroftheretina(macula)andareresponsibleforour
centralvision,detectionoffinedetailsandcolordifferentiation.Therodsarelocatedat
theperipheryofthemaculaandextendallthewaytotheouteredgesoftheretina.
Theyhavelittleifanyroleincolorvisionbuttheyarealmostentirelyresponsiblefor
nightvision.Rodcellsareusedinperipheral(side)visionandmotiondetection.
Oncethecellsoftheretinareceivethelightrays,theyconvertthemintonerveimpulses
andsendthemtothebrainthroughtheopticnerve.Itisinthebrainwherethenerve
impulsesarereadandanimageofwhatweseeisproduced.
Thequalityofourvisiondependsontheintegrityofalleyestructures.Sincetheyareso
closelyconnected,eventheslightestdisorderinoneofthemmayleadtopooreyesight.
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HowtoIncreasetheBenefitsofWearingGlassesina
NaturalWay?
Youhavesurelyheardthatwearingcorrectionalglassesorcontactlensesisabsolutely
unnecessaryifyouwanttoimproveyoureyesightnaturally.Well,thisissimplywrong.
Beforetellingyouhowtoimproveyoureyesightinanaturalway,letspointoutwhy
wearingyourprescriptionglassesorcontactlenseswhileyouaretryingtoimprove
eyesightnaturallyisimportant.
1.Ifyouarenearsighted(unabletoseedistantobjects)youareputtingyourselfatrisk
ofinjuriesbynotwearingyourglassesorlensesoutsideyourhomeandevenwhile
movingaroundyourhouse.
2.Ifyouareunabletoseeup-closeobjects,notwearingglassesactuallydiminishedyour
possibilitytoreadordoanytypeofclose-upeyework.
3.Someeyeconditionsanddiseasesrequirewearingglassesorcontactsbecauseelse
yourvisionwilldeteriorateevenmore.
Inalloftheabovecases,andinmanymore,wearingglassesisimportant.So,youneed
toconcentrateonthestepsyoushouldtaketoimproveyourvisionnaturallywhileyou
arestillrelyingontraditionalmedicinetreatments.
Therearevariousnaturalwaystohelpeyesight.Employingthemwilleventuallymake
yourelylessandlessonyourglassesorcontactsandmayeveneliminatetheneedof
specialvisionaidsoverall.Letsnowexploresomeofthethingsyoucandotohelpyour
eyesightwhileyouarestillusingyourglasses.
Bilberryextract.Alessknownherbthatcandelivergreatresultsinnaturaleyesighttreatments.Youcangetastandardextractorspecialeyevitaminsthat
containBilberryextract.Youcanalsotakealookatthechapterdedicatedto
HerbsBeneficialforEyeHealth(page125)tolearnmoreaboutvariousother
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naturalherbalremedies.
Cutdownthesugarandthesalt.Bothsugarandsaltareunhealthy.Theyhavebadeffectonyourgeneralhealthaswellasonyourvisionhealth.Ifyouare
seriouslylookingtoimproveyoureyesightnaturally,reducetheamountofsugar
andsaltyouconsume.Thisnotonlymeanstostopaddingsugarinyourtea,orto
putlesssaltinthesalad;itmeanstocutbacktheconsumptionofalltypesof
sugaryorsaltyfoods(candies,chipsandcrackers,curedmeatsandsoon).There
arealotmoresimpledietarychangesyoucanmaketohelpimproveeyesight
naturally.Interestedtolearnmore?ReadourchapterdedicatedtoVisionand
Diet(page92).
Dedicateafewminutestoyoureyes.Eyesareverysimilartoanyotherpartofyourbody-themoreweexercisethem,themorefitandhealthythey
become.Dedicatingafewminutesofyoursparetimetoeyerelaxationand
visionexercisingwillhelpyoutoimproveyourpoorvision.Therearevarious
relaxationtechniquesandvisionexercisesthatcanhelpyourvisioninallnatural
way.CheckoutourEyeRelaxationTechniquesandEyeExercisesfindnumerouspracticalandsimplemethodstoimproveyoureyesightnaturally.
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PinholeGlasses:DoTheyReallyHelpImproveEyesight
Naturally?
Ifyouareinterestedinimprovingyoureyesightnaturally,yousurelyhavecomeacross
sourcesadvisingpinholeglassestherapy.Duetothecontroversialinformation
circulatingaround,wehavedecidedtoshedsomelightonthismatter:isitreally
possibletoimproveyourvisionnaturallybywearingpinholeglasses?
First,letsseewhatexactlypinhole
glassesare.Pinholeglasses,or
stenopeicglasses,areeyeglassesthat
haveanopaquematerialinsteadof
lenses.Thismaterialisfilledwith
pinhole-sizedperforations.Each
pinholeallowsonlyanarrowbeamof
lighttoreachtheeye.Sincethelight
passesonlythroughthecenterofthe
eyelens,anydefectsofthelenswillnottakeeffectwhilethelightisfocusedinthat
way.Thatiswhypeoplesufferingfromvariouseyedisorders,mainlymyopia
(nearsightedness)andhyperopia(farsightedness),willnoticeanimprovementoftheir
visionwhilewearingpinholeglasses.However,theirperipheralvisionwillbereduced
significantly.
Thetemporaryreliefthatapairofpinholeglassesgivesmakesmanypeoplebelievethat
wearingpinholeglasseswilleventuallyleadtoapermanentimprovementoftheirvision
inanaturalway.Unfortunately,thereisnotenoughscientificevidenceinsupport
ofsuchastatement.
Howtomakeupyourmindifpinholeglassescanhelpyoucureyournearsightednessor
farsightedness,helpwithblurredvisionoranothereyedisorderyoumighthave?
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Itisafactthatwhileyouwearsuchglassesyouwillseemuchbetter.Thisisduetothe
wellknownpinholeeffectoftheglasses.AsCherrillHicksfromTheIndependent
pointsoutpinholeglassesareusedbyoptometrists(whoarequalifiedtoexamine
vision)asasightaidwhereconventionalglassescannothelp-inthecaseofascarred
cornea,forexample.Buttheyarenotnormallyusedwhereprescriptionglassescanbe
used,becausetheycutdownonlight,andcannotgiveasclearanimage.
Itseemsthebottom-lineisthatpinholeglassesmayhaveapositiveeffectonyourvision
astheywillhelpfocusthelightonyourlensandwillmaketheeyemusclesresponsible
foradjustingthelensworkharderandpullthelensintherightdirection.Vision
improvementachievedthatwayislargelyduetotheaccommodationabilityoftheeyes
anditmayhelpimprovevisiononlywhileyouweartheglasses.However,ifyoureye
disorderisduetosometypeofanatomicalabnormalityofthestructuresoftheeye,you
cannotexpectpermanenteyesightimprovementbywearingpinholeglasses.
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VisionRelaxationTechniquesandExercises
Twoofthebasicapproachestoimprovingeyesightnaturallyareimprovingeyesight
naturallythroughvisionrelaxationtechniquesandimprovingeyesightnaturallywitheye
exercises.Bothvisionrelaxationtechniquesandeyeexercisesaredesignedtorelieve
thesymptomsofsomecommoneyedisordersandmayleadtobetternaturaleyesight
overtime.
Acommonconcernregardingvisionrelaxationtechniquesandeyeexercisesisifthey
reallyworkoraredesignedbypeoplelookingforquickprofits.Althoughmostrelaxation
methodsandexercisesarenotscientificallyapproved,therearenumerousreal-life
examplesoftheirpositiveeffectoneyesight.
Infacttheconceptofrelaxationasamethodofenhancinghealthandwell-beingisnot
newatall.Itisinthebasisofoneoftheoldestpracticesforhealth-yoga.Uptodate,
thereishardlyanyconclusivemedicalevidencewhydifferentyogatechniquesand
exerciseshavepositiveeffectonhumanhealth.Howeverthefactsremain:yogahas
sucheffects.
Whenwediscussvisionrelaxationandeyeexercises,wemust
mentionthefounderofthisconcept.WilliamBates,MDwas
thefirsttodiscoverthatnaturalvisioncanbegreatly
benefitedbydifferenteyeexercisesandrelaxationtechniques
nearlyahundredyearsago.Untiltoday,hisstudiesandthe
resultsofhisexperimentsareinthebackboneofanymodern
developmentsinthisarea.
Visionrelaxationtechniquesandeyeexercisescanrelivethe
symptomsofmanyofthemostcommoneyeconditionsandpreventthedevelopment
ofother.Moreover,noneoftherelaxationtechniquesandeyeexercisesrequiresany
expensiveequipmentorlotsoftime.
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Inthefollowingchapterswewillexplorevariousvisionrelaxationtechniquesandeye
exercisesthatcanhelpyoupromotegeneralvisionhealth,relievethesymptomsof
somecommoneyesightdisordersandimproveyoureyesightnaturally.
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VISIONRELAXATIONTECHNIQUES
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TheBenefitsofEyeRelaxation
Imaginethatyouhadtoworknearly24hoursaday,sevendaysaweek!Crazyasthis
sounds,thisiswhatweputoureyesthroughonadailybasis.Infact,foralmostallofus,
theonlytimeofthedaywhenwetrulyrelaxoureyesiswhenwesleep.
Therotationofworkperiodswithtimesforrelaxationisimportanttopreservingour
normalphysicalconditionaswellasouremotionalsanity.Thistotallyappliestoour
eyestoo-similartoanyotherpartofourbody,oureyesneedtimeforcompleterest.
Eyerelaxationhasnumerousbenefits.Takingafewminuteseverynowandthantofully
relaxyoureyesremovesthestressaccumulatednotonlyinthem,butinyourmindand
body.Ittakesjustafewsecondstotakeadeepbreath,closeyoureyesandthinkof
somethingpositivetofeelfullyrefreshed.
Anothergreatbenefitofeyerelaxationisthatbyrelaxingoureyesweactuallyrelaxthe
eyenerves.Sincetheyareconnecteddirectlytoourbrain,weactuallyrelaxtherestof
thenervoussystem.
Thebenefitsofeyerelaxationhavetheirlogicalexplanation.Forinstance,longhoursof
workonacomputerleadtodeteriorationoftheouterlayeroftheeye,thecornea.
Eventually,thiscausesaconditionknownasDryEye-oneofthemostcommoneye
disordersnowadays.Regularblinkingandclosingyoureyesforafewminutesevery
houraretwosimpleeyerelaxationtechniquesthatcanpreventit.
Oureyesrestbestintotaldarkness.Youcancloseyoureyesandcoverthemwiththe
palmsofyourhands,orjustswitchoffthelightsinyourroomforafewminutesandyou
willnoticethatpositiveeffectsrightaway.
Nowthatyouknowwhatthebenefitsofeyerelaxationare,itistimeforyoutolearn
someeasyandeffectiveeyerelaxationtechniques.
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EasyEyeRelaxationTechniques
Herearesomeeasyeyerelaxationtechniquesthatcanbeusedthroughouttheday,
bothathomeandattheworkplace.Allofthetechniqueslistedbelowarenotonly
helpfulforimprovingeyesightnaturallybutforreducingvisualstressandthuslowering
theriskofvariouseyesightdisorders.
PalmingEyeRelaxationTechnique
Thisisoneofthemosteffectiveeyerelaxationtechniquesasitofferseyeandmind
relaxationatthesametime.Youdontneedanyspecialequipmenttoperformthe
technique.HereishowPalmingEyeRelaxationisdone:
1. Sitonachairandmakeyourselfcomfortable.2. Rubyourhandsuntiltheywarmup.3. Closeyoureyesandcoverthemwiththepalmsofyourhands.Donotpressover
theeyes;justmakesurenolightcanreachtheeyelids.
4. Breathdeeply,takingbreathesatevenintervals.5. Staylikethisforaboutthreeminutes.
AcupressureEyeRelaxationTechnique
Acupressuremassageisoneofthebesteyerelaxationtechniques,especiallyforthose
whospendlonghourinfrontthecomputerordealingwithotherclose-upwork.
1. Makesureyourfingernailsarenotlongsothatyoudontdamagetheskinoftheeyelidsduringthemassage.
2. Sitcomfortablyonachair.3. Thefirsttwopointsyouwillbemassagingarelocatedatbothsidesofthebridge
ofyournose.Useyourmiddlefingerandmassagethesepointsgently,with
circularmovements.
4. Next,massagetheareasrightunderyourpupils.
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5. Thefinalmassagespotsarelocatedatyourtemples.Applythesamegentle,circularmovementsusedontheprevioustwomassageareas.
6. Thewholemassagesessionshouldtakeabout3-5minutes.GreenTherapy
Thisisprobablytheeasiestofalleyerelaxationtechniques.Allyouneedtodoisspenda
coupleofminutesstaringatsomethinggreenlocatedatadistance.Ofallcolors,green
istiringoureyestheleastandthisiswhyitisusedforeyerelaxation.Inaddition,our
eyesrelaxwhilelookingatfarawayobjects.Giveyourselfabreakanddedicateacouple
ofminutesperhourtolookatatreeoutsideyourbuildingorattheplantinthefaraway
cornerofyourroom.Ifyouwearglasses,takethemofftoallowyoureyestofullyrest.
ContrastHydrotherapy
Numeroushydrotherapytechniqueshavebecomequitepopularduetotheirbeneficial
effectonthehumanbody.Eachhydrotherapytreatmentisaimedataspecificpartof
thebodyoratspecificgroupoforgans.Somehydrotherapytreatmentshavepurely
relaxationpurposeswhileothersarerecommendedforrelievingthesymptomsof
certaindisordersorchronicillnesses.
Severalvisionhydrotherapytreatmentsareknowntohavebeneficialeffectoneyesight.
ThefollowingContrastHydrotherapyEyeRelaxationTechniqueisgoodforreleasing
visionstressandrevitalizingtheeyes.Moreover,accordingtotheMedicalCenteratThe
UniversityofMaryland,ContrastHydrotherapycanbeusedasanaturalwaytoprevent,
delayoreasethesymptomsofcataracts.
Hereiswhatyouneedtodo:
1. Preparetwobowlsofwater:onehotandonecold.Thehotwateryouwillbeusingshouldbehotbutnotsohottoburnyou.Thecoldwatermustbeicecold,
soyoucanputseveralicecubesinit.
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2. Youwillneedtwocleanwashcloths.Placeoneinthehotwaterbowlandtheotherinthecold-waterbowl.
3. Closeyoureyesandplacethewashclothfromthehotbowloveryoureyes.Keepitforabouthalfaminute.
4. Removethehotwashclothandimmediatelyplacetheonefromthecoldbowl.Keepitforabout30seconds.
5. Continuechangingthewashclothsforabout3minutes.Youcanmaximizetherelaxationeffectofthiseyerelaxationtechniquebyperformingit
beforeorafteranyoftheSelf-MassageTechniquesforBetterVision(page66).
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VISIONEXERCISES
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WhattoExpectAfterDoingVisionExercises?
Visionexercisesandvisionrelaxationtechniquesprovideanexcellentopportunityto
giveyoureyessomeextracareandthustopromoteyourvisionhealth,preserve,protectandevenimproveyoureyesight.
Theconceptofdoingvisionexercisestoaddresssomeofthemostcommoneyesight
disorderssuchasnearsightedness,farsightednessandastigmatism,isnotnew.The
benefitsofvisionexerciseshavebeendiscoverednearlyahundredyearsagoandthere
aremanypeopleenjoyingnaturalvisionimprovementduetovisionexercisesand
differentrelaxationtechniqueseversince.
Ifyouareeagertoimproveyoureyesightnaturallybydoingvisionexercises,youneed
toknowthateachpersonisdifferent.Howfastandhowmuchyoureyesightwill
improveverymuchdependsonthetypeofyourvisiondisorder,itscausesandyour
overalllifestyleandhabits.Youmaynoticeagreatimprovementveryquicklyorfigure
outthatcertainvisionexercisesdonthavethedesiredeffectandtrynewones.
Evenifyourvisiondoesntimprovesignificantly,visionexercisesandeyerelaxationtechniquesarebeneficialforavarietyofotherreasons:
Reducevisionstress.Visionstressisanunderlyingcauseofmanyunpleasanteyesightdisorders.Byreducingyourtotalvisionstressyouwillbepromoting
bettervision.Moreover,byreducingvisionstressyouwilldelaytheonsetof
variouseyesightconditionsorslowdowntheprogressionofvisiondisordersyou
mightalreadyhave.
Createhealthyvisionhabits.Bydoingvisionexercisesyoumaynotonlyexpectanimprovementofyoureyesightbutalsoyouwillslowlycreatehealthiervision
habits.Youwillgetusedtoprovidingyoureyeswithtimeforrelaxation,
understandwhichviewinghabitsareunhealthyandlearnhowtoprotectand
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preserveyourvision.
Increaseyouroverallawarenessaboutvision.Howtheeyeswork,whatcaninfluenceeyesightinagoodorinabadway.Beingawareofthemostcommon
eyesightdisorders,theirriskfactors,causesandsymptomswilldefinitelyhelp
youcreateandmaintainahealthiervision-friendlylifestyle.
Finally,ifyouarelookingtoreapoutthefullbenefitsofdoingvisionexercises,youneed
toknowthatyoucanexpectresultsonlyifyoumakeadditionalchangestoyoureating
andlifestylehabits.
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BeforeYouStartYourVisionExerciseRoutine
Thereareafewthingsyouneedtotakeintoaccountbeforeyoustartdoingvision
exercisesaltogetheraswellashowtoprepareforeacheyeexercisesession.The
followingguidelineswillteachyouwhatyouneedtoconsiderbeforeyoustart.
1. Consultyoureyedoctorifyouhaveanyhealthrelatedquestionsorconcernsregardingyournaturalvisioncorrectionroutine.Eyeexercisesaretotally
harmlessandhavenosideeffectshowever,talktoyourophthalmologistifyou
feelyouneedto.
2. Makesureyouhaveacorrectprescription.Ifyoucurrentlyuseprescriptionglassesorcontactlenses,makesureyouhaveacorrectprescription.Wearinga
wrongprescriptionwhiletryingtoimproveyoureyesightthroughvision
exercisesandrelaxationmaycauseunnecessaryeyestrainandslowdownyour
results.
3. Donotdisposeofyourglassesorcontactlensesifyoustillneedthemtoseeclearly.Althoughyoumaynoticeanimprovementofyourvisiononceyoustart
doingvisionexercises,dontthrowthemawayrightaway.Makesureyouhavea
correctprescriptioninstead.Youcangetridofyourcorrectionglassesor
contactsonlyafteryouareabletoseewellwithoutthem.
4. Makesureyouunderstandthestepsofeachvisionexerciseyouplantoperform.Whetheryouwilloptforacompletevisionexerciseroutineorjusta
coupleofeyeexercises,makesureknowhowtoperformeacheyeexercise
correctly.
5. Donotuseprescriptionglassesorcontactlensesduringeyetrainingunlessspecificallyaskedtodoso.Ifyouareunabletoseeanobjectorachartasper
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visionexercisesinstructions,findamorecomfortableviewingdistance(i.e.move
thechartcloserorfurtheraway).
6. Ifyouplantomakeyourownvisionexerciseroutineoraddeyeexercisestooneoftheroutinesincludedinthisbook,makesureyourelaxyoureyesbefore
andaftereachvisionexerciseandatthebeginningandattheendoftheroutine.
YoucanuseanyoracombinationoftheVisionRelaxationTechniqueslistedon
page22aswellastheBlinkingVisionExerciseonpage40.
7. Donotstrainyoureyes.Ifyoufeeleyediscomfortwhileperforminganeyeexerciseorifyouareunabletoperformanexerciseinitsfullrepetitions,donot
pushyourself.Eachpersonprogressesdifferentlyandyoushouldnotbeworried
ifyoureyesneedmoretimetoadjust.
8. Createahealthyexerciseenvironment.Exerciseinawelllitroombutavoidglaringlight.Anysupportingmaterials(charts,objects,etc)shouldbewell-littoo.
9. Choosethebesteyetrainingtime.Itisrecommendedtoperformyourvisionexerciseroutinewhenyoureyesarerelaxedearlyinthemorning,forexample.Ifyoudliketowork-outduringworkorintheevening,makesureyourelaxyour
eyesverywellbeforeyoureyeexercisesession.
10.Optforahealthieroveralllifestyle.Numerouslifestylechangescanhelpyoutoimproveyoureyesightnaturally.Getridofanyunhealthyhabitssuchassmoking
andalcoholconsumption,createandsticktoavision-friendlydiet,start
exercisingregularlyandmakesureyouworkinavision-friendlyenvironment.
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TheCandleMethodVisionExercise
TheCandleMethodisavisionexerciseknowntoprovidegreatresultsinimproving
eyesightnaturally.Itisspecificallybeneficialforthosesufferingfromfarsightedness(hyperopia).
Hereiswhatyouneedtodo:
1. Ifyouarewearingcorrectionglassesorcontactlenses,removethem.2. Placethecandleonatableandlightit.Sitnexttothetable.Makesurethe
candleflameisatyoureyelevel.
3. Youreyesshouldbeabout4feetawayfromthecandlelight.4. Relaxyourbodybutkeepyourspineandneckstraight.5. Closeyoureyesforaminuteandrelax.6. Openyoureyesandfocusthemonthecandlelight.Stareatitforoneminute
withoutblinking.Youmayfeeltheurgetomoveyoureyesorclosethem,buttry
toresist.Itisnormalifyoureyeswateraswell,sodontpanic.
7. Afteraminute,closeyoureyesagain.Visualizetheflameinyourmind-imagineitisbetweenyoureyebrows.Holdontoitsimageaslongasyoucan,thenopen
youreyesandrepeatstep6.
8. Repeattheexercise3or4times.9. FinishwiththePalmingEyeRelaxationTechnique.
OnceyoustartperformingTheCandleeyeexerciseonaregularbasis,youcanstartto
graduallyincreaseitsdurationfromonetofourminutes.Remembertokeepyoureyes,
faceandbodyrelaxedthroughouttheexercise.Ifyoufeelitisbecominghardtokeepyoureyesfocusedonthelight,stopandmakeashortbreak.
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FigureEightsVisionExercise
FigureEightsareoneofthebestvisionexercisestoimproveeyesightbecauseithelps
improvingeyemusclesstrengthandeyemusclesflexibility.Itisoneoftheeasiestvision
exercisesandcanbedoneatanytimeofthedayandatanyplace.
HereishowtoperformFigureEights:
1. Placeachairthreestepsawayfromawall(approximately10feet).
2. Imaginethatthereisabigfigureeight,flippedhorizontally,onthewallinfrontofyou.
3. Starttracingtheoutlinesofthefigurewithyoureyes.Youcangofromitsmiddlepointleftto
rightorviceversa,itdoesntreallymatterin
whichdirectionyouwillchoosetotracethe
figurefirst.Doitslowlyandworkwithyoureyesonly-remembertonotmove
yourhead!
4. Onceyoutracethefigureeightinonedirection,stopandrelaxyoureyesforafewsecondsandtraceitintheoppositedirection.
5. Dotheexercisefourtimes.Iftracingthefigureeightsfourtimesmakesyoureyestired,donotpushyourself.
Startwithonerepetitionandincreasethenumberofrepetitionsslowlyuntilyoufeel
comfortabledoingthefullnumberofrepetitions.
Anothergreatvisionexerciseforimprovingeyemusclestrengthandenhancingeyesight
istheTwoDotsEyeExercise.
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TwoDotsVisionExercise
Youreyesareprettymuchlikeanyotherpartofyour
body-theyneedexercisingandrelaxationtostayfit.
Bytakingpropercareofyoureyesyouensuretheywill
stayhealthyformanyyearstocome,thusproviding
youwithgreatvision.TheTwoDotsvisionexerciseisa
greatexercisetousetoachievethisandtoimprove
visionnaturally.
TheTwoDotsvisionexercisewillnotonlyhelpstrengthenthemusclesofyoureyesbut
isanexcellenteyeandmindrelaxationtechnique.Theexerciseisextremelyeasyto
performanddoesntrequireanyspecialequipment.
Hereiswhatyouneedtodo:
1. Placeachairabout10feetawayfromawall.2. Sitcomfortably,takeadeepbreathandrelax.3. Imaginetwodots,approximatelyoneandahalfmeterapartfromeachotheron
thewallinfrontofyou.Ifyouarehavinghardtimeimaginingthedots,youcan
cuttomediumsizedcirclesoutofcoloredpaperandpinthemtothewall.
4. Lookatoneofthedotsforafewsecondsthanslowlymoveyoureyestotheotherdot.Lookatitforafewsecondsandslowlymoveyoureyestothefirstdot.
5. Repeatthisforaboutthreeminutes,thencloseyoureyesandrelax.TheTwoDotsvisionexercisecanbedoneseveraltimesaday-whenyoufeelstressed
ortired,orsimplywhenyouhaveacoupleoffreeminutes.Itisperfectforanyonewho
wanttoenhancetheirnaturalvisionandparticularlyforpeoplewhoworkona
computerorareinvolvedinothertypesofactivitiesrequiringlonghoursof
uninterruptedeyeconcentration.
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EyesStretchVisionExercise
Oneofthemostcommoncausesofeyestrain,reducedfocusingabilities,generaleye
stress,burningsensationintheeyes,heavyeyesisactuallyaverysimpleone-tense
eyemuscles.
Sixmusclessurroundeachofoureyesandmakeitsmovementspossible.Everytimewe
moveoureyesupanddown,totheleftortotheright,acombinationofthesemuscles
work.Whenwefocusoureyesonsomething,regardlessofitslocation,nearordistant,
thesemuscles,alongwiththeciliarybody,changetheshapeofthelensoftheeyeso
thatwhateveryouwearelookingatcomeintofocus.
Longperiodsofconstantstaringandeyeconcentrationwearouttheeyemusclesand
makethemtenseandlessflexible.Theresultsareeyefatigue,reducedfocusingskills
andimpairedoverallvisualacuity.
AccordingtoaresearchperformedbyPeterGreeneatHarvardUniversity,holdingour
eyesinthesamepositionhourafterhour,dayafterdaymayleadtopermanentchange
intheshapeoftheeye.Andthisleadstoanarrayofvariouseyedisorders,suchas
astigmatism.
Thefollowingexerciseisspecificallybeneficialforpeoplesufferingfromastigmatism.
Moreover,itisperfectforthose,involvedinclose-upeyeworkorotheractivitiesthat
requirelonghoursofuninterruptedeyeconcentration.
Hereiswhatyouneedtodo:
1. Sitcomfortablyonachairandrelaxyourbody.2. StartbyperformingPalmingEyeRelaxationTechniqueforaboutaminute.3. Imagineyourfaceisaclock-12oclockisatyourforehead,6oclock-atyour
chinand3and9oclock-onyourleftandrightcheeks.
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4. Startrotatingyoureyesclockwise:Movethemupandlookatnumber12,thenslowlymovethemto1,2,3oclockuntilyoureachnumber6.Keeponrotating
youreyesuntilyoureachupwardposition.
5. Repeattheabove10timesandmakeashortbreak.6. Dothesame10timesbutincounterclockwisedirection.7. FinishtheEyesStretchexercisewiththePalmingEyeRelaxationTechnique.
Peoplewhohaveastigmatismcandothisexercisewhilekeepingtheirheadbendedto
thedirectionintowhicheyemovementsareharder.Forexample,ifyoufinditdifficult
tomoveyoureyestotheleftbendyourheadslightlytotheleftandperformtheabove
exercise.
Thewholeexerciseshouldtakeyoulessthan5minutes.However,remembertotake
yourtimeanddoitslowly.Breatheregularlythroughouttheexercise-dontholdyour
breathjustbecauseyouarefocusedonmovingyoureyes.Donotworryifyouare
unabletocompletethewholeexerciseinits20repetitionsthefirsttimeyoutry.Your
eyemusclesneedsometimetoadaptsoeventuallyyouwillcomearound.
DoingtheEyesStretchvisionexercisewillkeepyoureyemusclesrelaxedandinperfect
shape.Itwillreducethepressureinyoureyesandhelpyouimproveyoureyesight
naturally.
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FocusingVisionExercise
TheFocusingvisionexerciseisaimedatimprovingthefocusingabilitiesoftheeyes.Itis
greatforthosehavingtroublesfocusingatdistantobjectsaswellasforall,whofeeleye
fatigue.
Sinceyouwillneedtofocusatobjectslocatedatdifferentdistances,theFocusingvision
exerciseisbestperformedoutdoors.Ifyouareunabletofindanoutdoorareawithan
unobstructedviewofhalfamile,youcanperformtheexerciseathome,lookingthrough
thewindow.
1. Atthebeginningoftheexerciseyouwillbefocusingonobjectssituatednearyou.Choosesomethingataboutthreefeetfromwhereyouarestandingor
sittingandstartlookingatit.Donotworryifyouareunabletomakeoutits
contoursperfectlythefirsttimeyoutry.Breatheslowlyandcalmlyandlookat
theobjectuntilyoucanidentifyitproperly.
2. Thenextstepistolookatsomethingsituatedfurtheraway.Goforanobjectplacedapproximately30feetawayandlookatituntilyouareabletoseeitwell.
3. Onceyouhavesuccessfullycompletedtheprevioussteps,focusonanobjectlocatedatabout500feetfromwhereyouarestanding.Stareatituntilyoucan
makeitoutclearly.
4. Thefinalstepofthefocusingexercisewillrequireyoutofixyoureyesonsomethingreallyfarawayfromyourposition.Lookatadistantobjectofyour
choiceuntilyoucanseeitclearly.
Followingthefoureasystepsabovewillhelpyoureyesimprovetheirfocusingskillsina
totallynaturalway.Donotgetfrustratedifyouareunabletoseefarawayobjectsthe
firsttimeyoutry.Sticktothiseyeexerciseandrepeatiteverydayandyouwillsurely
noticesomeimprovementsofyoureyesight.
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Near-FarFocusVisionExercise
Theabilityoftheeyetofocusisessentialforgoodvisualacuity.Thisabilitylargely
dependsontheabilityofthedifferenteyemusclestoflexandchangetheshapeofthe
lenswheneverneeded.
Manypeoplefinditdifficulttoseenearordistantobjects.Eachtheseproblemsisasign
thattheeyemuscleshavestartedtolosetheirflexibilityandarenolongerabletoadjust
andre-adjusttheshapeoftheeyelenstoquicklyshiftfocuswhenlookingfromnearto
farorfromfartonearobjects.
Alotoffactorscontributeforthedeteriorationofthe
eyemuscles-aging,poordiet,lackofphysicalactivity,
smoking,chronicalcoholconsumptionandsoon.Long
periodsofuninterruptedeyework(reading,writing,
workingonacomputer,etc.)canalsogreatly
contributetoaccumulationoftensionintheeye
musclesandvisiondeterioration.
Fortunately,thefollowingeasyvisionexercisecanhelpyouregainthenaturalhealth
oftheeyemusclesandimproveyourvisionnaturally.
Hereiswhatyouneedtodo:
1. Printthechartaboveonapieceofpaper(availablewiththisbookandonpage228).Itshouldbeapproximately55inchesinsize.
2. Hangawallcalendarononeofyourwalls(orprintthechartonpage227)andpinittothewall)andsitatabout10feetawayfromit.Ifyouneedto,move
closertothewallchartuntilyouseeitclearly.
3. Keepingthesmallchartyouveprintedabout10inchesawayfromyoureyes,concentrateonthenumberone.Ifyouneedto,movethelittlechartbackand
forthuntilyouseeitclearly.
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4. Onceyouseeclearlythenumber1onthesmallchart,moveyoureyestowardsthewallcalendarandsearchthenumberoneonit.Concentrateonituntilyou
seeitclearly.
5. Next,moveyoureyesagaintothesmallchartinyourhandsandlookatthenumber2.Searchforthesamenumberonthewallcalendar.
6. Repeatthesameforallthedatesinthemonth.Thegoalofthisvisionexerciseistoremovethetensionoffyoureyemuscles,make
themmoreflexibleandregaintheirabilityforfastfocusingshifts.Theexerciseisagreat
waytoreduceeyestrainandgeneralvisionstressaswell.
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BlinkingVisionExercise
Doyouknowhowmanytimesonaverageapersonblinksinoneminute?Doyouknow
howoftenyoublinkduringyourregulardailyactivities?Doyouknowwhyblinkingisof
utmostimportanceforgeneraleyehealth?
Blinkingisanunconsciousreflexthatinvolvesrapidclosingandopeningoftheeyelids.
Althoughitseemslikeaminorthing,blinkingisofvitalimportanceforeyehealth.Every
timeweblinkathinlayeroftearsisspreadacrossthesurfaceoftheeye-the
conjunctivaandthecornea.Thislayermoisturizestheeye,lubricatesitandremoves
variousirritants.
Onaverage,ahealthyadultblinksbetween10and12timesperminute.However,the
numberoftimesweblinkgoesdowndrasticallywhenwefocusoureyesonsomething.
Peopleinvolvedinactivitiesthatrequireuninterruptedeyeconcentrationonanobject,
forexamplewhenreading,watchingTV,workingonacomputerandsoon,blinkonly3-
4timesperminuteornearly60%lessthanthenormalrate.Thisnotonlycausesextra
stressontheeyesandeyemusclesbutalsoincreasestheriskofdevelopingvariouseye
diseases,andparticularlyDryEye.
Blinkingasavisionexercisewillhelpyouimproveeyesightnaturallyandwillprovide
youwiththefollowingbenefits:
Itwillrelaxyoureyes. Itwilllubricatethem,preventingDryEyeconditionorrelivingitssymptoms. Itwillstrengthenandimprovetheflexibilityofyoureyemuscles.
Blinkingisoneoftheeasiestvisionexercises;itcanbedoneseveraltimesperhour,
virtuallyanywhere.
Hereiswhatyoushoulddo:
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1. Removeyoureyeglassesorcontactlenses.2. Closeyoureyesforasecondandrelax.3. Blink15timesrapidly.Donotputextratensiononyoureyelidsoryourface.Try
toblinklightly,asifyoureyelidsarethewingsofabutterfly.
4. Closeyoureyesforasecondandrelax.5. Repeattheexercisetwice.
Blinkingeyesightexerciseisagreatwaytoremoveyourvisionstress.Remindyourself
todoitatleastonceperhourandyouwillnoticeanimprovementofyourvisionalmost
immediately.
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TracingVisionExercise
Theabilityoftheeyestofocusnearordistantobjectsandtoseethemclearlyislargely
duetotheactionoftheeyemuscles.Thesemuscles,alongwiththeciliarybody(the
circumferentialtissueinsidetheeye),bendandflexthelensoftheeyeeverytimeyou
arelookingatsomethingandbringitintofocus.
Normally,theeyemusclesandtheciliarybodychangetheshapeofthelensmorethana
hundredthousandtimesaday.Inhealthyeyes,theeyemuscleshavenotroublesto
adjustandre-adjustthelenswheneveritsneeded.However,staringatobjectsforlong
periodsoftimewithoutabreakputsanenormousstrainonthesemuscles.Eventually,
theyloosetheirflexibility,eyemovementsbecomemorerigidandwestarttofindit
difficulttofocusandmakeoutthingsclearly.Forinstance,longhoursofreadingmakes
themusclesusedtoadjustingthelensonlyfornearvision;theychangeitsshapeonly
thatmuchandwestarttoexperiencetroublesseeingthingsatdistance.
Fortunately,thiseasyvisionexercisecanhelpyoureyesinanaturalway.Tracingthe
contoursofvariousobjectsisasimpleyeteffectivewaytoimproveyoureyesight
naturally.
TheTracingVisionExerciseisgoodforpeoplewithnearsightedness,farsightednessor
presbyopia.Inhealthyeyes,itpromoteseyehealthbyreducingthetensionintheeye
musclesandmaintainingtheirflexibility.
Hereiswhatyouneedtodo:
Ifyouareinside:
1. Takeoffyourglassesorcontacts.2. Closeyoureyesforasecondandrelax.3. Starttracingtheoutlinesoftheobjectsaroundyou.Youcantracetheoutlinesof
virtuallyeverythingthatisintheroom-thepictureonthewall,thetable,theTV
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setandsoon.Followthecontoursofeachobjectslowly,asifyouwanttodraw
itwithyoureyes.
4. FinishifwiththePalmingEyeRelaxationTechniqueortheBlinkingeyeexercise.Ifyouareoutside:
1. Findaconvenientlocation.2. Takeoffyourglassesorcontacts.3. Closeyoureyesforasecondandrelax.4. Findabuildingoranotherobjectlocatedinthedistanceandtraceitsoutercontourswithyoureyes.Next,starttracingitswindowsandentrance.
5. Moveyoureyestoanobjectlocatedhalfthedistanceofthefirstone.Traceitscontoursandtheoutlinesofitsdetailsthesamewayyoudidwiththefirstobject.
6. Finally,moveyoureyesighttowardssomethingsituatednearyou.Traceitthesamewayyoudidbefore.
7. FinishwiththePalmingEyeRelaxationTechniqueorwiththeBlinkingvisionexercise.
Thewholeexerciseshouldtakeyouapproximately3minutes.Itisawonderfulwayto
takeabreakfromyourworkandgiveyoureyesandyourmindacoupleofminutesto
relax.
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ZoomingVisionExercise:
Oneofthemostcommoneyedisorders,especially
amongpeopleintheirforties,ispresbyopia.The
conditionischaracterizedbyreducedcapabilitiesof
theeyestofocusproperly.Thereareseveralcausesof
thecondition.Thetwomainculpritsarethereduced
elasticityofthelensandthelossofpowerand
flexibilityoftheciliarymuscles(theeyemusclesthat
bendandstraightenthelens).
Agreatnaturalwaytoimprovethefocusing
capabilitiesofyoureyesistheZoomingvision
exercise.
Hereiswhatyouneedtodo:
1. Sitcomfortablyonacharandrelax.2. Stretchoutyourarmwithyourthumbinthehitchhikeposition.3. Focusyoureyesonyourthumb.4. Startbendingyourarmandmovingyourthumbclosertoyouslowly.Dontlet
yourthumboutofsight-keepyoureyesfocusedonit.
5. Bringyourthumbcloserandcloseruntilitisabout3inchesawayfromyoureyes.
6. Keepitthereforacoupleofsecondsandstartmovingitawayfromyourface.7. Moveyourthumbawayslowlyuntilyourarmisfullyoutstretchedagain.
Youcandothisvisionexerciseseveraltimesaday.Sinceittakesjustaminuteortwoto
complete,youwillbeabletopracticeitathomeoratyourworkplace.TheZooming
VisionExercisewillenhanceyourfocusingskills,strengthenyoureyemusclesand
improvetheirflexibilityinatotallynaturalway.
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DiagonalsVisionExercise
Oureyemusclesworkvirtuallyallthetimeweareawake.Theyareresponsiblenotonly
formovingtheeyesupanddown,leftandright,butforfocusingorseeingevery
singleobjectwelookat.
Awell-knownfactisthateyemusclesarecreatedseveraltimesstrongerthanwhatthey
actuallyneedtobetodotheirjob.Nevertheless,puttingconstantpressureonthemby
notlettingtheeyestorelaxeventuallyleadstodeteriorationoftheirstrengthand
flexibility.Weakeyemusclesultimatelycontributetoanoverallfeelingofeyestrainand
eyefatigueaswellastothedevelopmentofvariouseyesightdisorders.
Oneoftheeasiestwaystotakecareofyoureyesightnaturallyistotakecareofthe
musclesresponsibleforit.Thefollowingsimpleexerciseisdesignedtohelpyou
preservetheflexibilityofyoureyemuscles.Itwillalso
enhanceyourfocusingabilityandyourcentralvision.
Leastbutnotlast,theDiagonalsVisionExerciseisa
greatwaytoreleasethetensionandrelaxyoureyes,
neckandhead.
Takealookattheimageontheleft.Youwillneeda
similarchartforperformingtheDiagonalseyeexercise.
Youcanprintthechartyoureceivedwiththisbookorcreateyourownchartona
standardsheetofpaper.
1. Pinthechartonthewallorstickittothedoor.2. Standorsitapproximately10feetawayfromit(youcanadjustthedistance
accordingtoyourvisualrange).
3. Makesurethecenterofthechartisatthesamelevelasyournose.SequenceI:
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First,youwillbemovingyourheadbetweenthetopleft,toprightandbottomrightdots
ofthechart.
1.Lookatthetopleftdotonthechart;pointitwith
yournose.
2.Slowlymoveyourheadfromlefttorightuntilyour
noseispointingthetoprightdot.
3.Continuemovingyourheaddownuntilyournoseis
alignedwiththebottomrightpoint.
Now,findthebottomleftdotofthechart.
1.Pointitwithyournoseandmoveyourheartotherightuntilitisalignedwiththe
bottomrightdot.
2.Moveyourheadbacktothebottomleftdot.
3.Moveyourheadupuntilyournoseisalignedtotheupperleftdot.
SequenceII:
Onceyoucompletetheabovesequence,takeaminute
torelaxandproceedtothenextsequenceof
movements:
1.Pointyournosetothetopleftdot.Startmovingyour
headtowardsthetoprightdotuntilyournoseis
alignedwithit.
2.Withoutinterruptingthesmoothmovementofyour
head,slideyourheaddiagonallydowntowardthebottomleftdot.
3.Onceyournoseiscenteredatit,moveyourheadtotherighttowardsthebottom
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rightdot.
4.Donotstop;slideyourheaddiagonallyupwardsuntilyournoseispointingatthe
topleftdot.
5.Repeatthemovementsbutreversingtheirorder(startfromthetoprightdot).
SequenceIII:
Takeacoupleofsecondstorelaxandproceedtothe
finalsetofmovements:
1.Pointyournoseatthetopleftdotandstartmoving
yourheadtotherightuntilyournoseispointing
towardsthetoprightdot.
2.Moveyourheaddownuntilyournoseispointingat
thebottomrightdot.
3.Moveyourheadtotheleftandonceyournoseisalignedwiththebottomleftdot,
continuemovingyourheadupwardsuntilyournoseispointingatthetopleftdot.
4.Repeatintheoppositedirection.
Onceyouhavecompletedthevisionexercise,relaxforaminuteandrepeatthesame
movements,thistimemovingonlyyoureyes.Donotforgettobreatheregularlyduring
thewholeexercise.Holdingyourbreathwilldecreasetheoxygensupplytoyourhead
andeyesandwilldiminishthepositiveeffectoftheeyeexercise.
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EyeSqueezesVisionExercise
Doyouknowthatourvisionsystemneedsnearly30%oftheoxygenweinhaleinorder
tofunctionproperly?Oneofthebestwaystomakesureitisgettingenoughoxygenis
tomakesurethatallofitscomponentsarereceivingenoughbloodsupply.
Poorbloodsupplyisoneofthemaincausesofthevariouseyedisorders.Nevertheless,
problemswithbloodsupplytotheheadcausefatigueanddrowsiness.Thefollowing
visionexerciseisoneofthesimplestwaystoincreasethebloodflowtothehead,face
andeyesandtorelaxyoureyes.
EyeSqueezesareperfectforthosevictimsofthesquintinghabit.Squintingisan
accommodationtechniqueallowingshortsightedpeopletoseeclearlydistantobjects.
Althoughmanypreachthisisanaturalwaytoimproveyoureyesight,thetruthis
squintingcanonlyleadtoworseningofyourvisionproblem.
Hereiswhatyouneedtodo:
1. Takeadeepbreathandexhale.Relaxyourneck,faceandeyemuscles.2. Startinhalingslowlyandsqueezingyourfacialmuscles,youreyesandclenching
yourjawtightlyatthesametime.
3. Keeponsqueezinguntilyouinhaledeeply-itshouldtakeabout3seconds.4. Exhalerapidlyreleasingthetensionofyoureyes,faceandjawsbyopeningyour
mouthandopeningyoureyeswidely.
5. Relaxyoureyesandyourface.YoucanpracticeEyeSqueezesVisionExercisevirtuallyeverywhereandyouneedonly
aboutaminutetocompleteit.
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Up-DownEyeMovementsVisionExercise
Eyestrain(asthenopia)isanextremely
widespreadeyeproblem.Surprisingly,
itisalsooneoftheeyedisordersthat
areoftenleftundiagnosedand
untreated.Probablythisisduetothe
factthateyestraindoesntmanifest
itselfwithspecificsymptoms;
tiredness,headaches,momentsof
blurredvision,difficultiesfocusingandmomentarypaininoraroundtheeyesmayallbe
symptomsofeyestrain.
Thesignsofeyestrainusuallysurfaceduringavisuallyintenseworksuchasreading,
staringatacomputerscreen,writingoranyothertaskrequiringuninterruptedeye
concentration.
Thegoodnewsisthatthereisasimplenaturalwaytopreventeyestrainandtorelieve
itssymptoms.Thefollowingvisionexerciseisparticularlyaimedatthosesufferingfrom
eyestrainaswellasforanybodyexposedtovisuallyintensework.Moreover,this
exerciseisbeneficialforoureyesightingeneral-itrelaxestheeyesandreleasesthe
accumulatedvisionstress.
Hereiswhatyouneedtodo:
1. Sitcomfortablyonachairandrelaxyourback,neckandface.Trytomaintainanupstraightpositionanddontletyourbacksagdown.
2. Faceforward,takeadeepbreathandlookstraightahead.3. Slowlymoveyoureyesupashighastheycango.Ifyoufinditdifficult,tryto
imaginethereissomethingbetweenyoureyebrowsandyouaretryingtoseeit
bymovingyoureyesupwards.
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4. Next,moveslowlyyoureyesdown,asfarastheycango.Thistimeyoucanimagineyouaretryingtoseeyourmouth.
5. Returnyoureyesintheirnormalposition.Itisofutmostimportancetokeepbreathingwhiledoingtheexercise.Rememberto
keepyourheadstillandyourheadandneckmusclesrelaxed.Youcanstartbydoingthis
visionexerciseonceortwiceandgraduallyincreasethenumberofrepetitionstoten.
Forbetterresult,performtheUp-DownEyeMovementsVisionExercisealongwiththe
TwoDotsVisionExercise.
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TibetanEyeChartVisionExercise
AncientEasternmedicinehasrecognizedthebenefits
ofvisionexercisesasawaytoimproveeyesight
naturallythousandsofyearsago.Oneofthemost
populareyeexercises,theTibetaneyechart,provides
youwiththeopportunitytoenhanceyourvisionina
totallynaturalway.
Hereiswhatyouneedtodo:
1. PrinttheTibetaneyechart(p.225)onasheetofpaper.2. Stickittothedoororpinittothewall.Makesureyoupositionitatsuchheight
thatwhenyousitinfrontofititscentraldotisatthesamelevelwithyournose.
3. Removetheglassesorcontactlensesyouarewearingandsitatabout10inchesfromtheTibetaneyechart.
4. StartwiththePalmingEyeRelaxationTechnique.Theaimistorelaxyoureyesandyourmind,whichwillincreasethebenefitoftheexercise.
5. Startbymovingyoureyesightslowlyclockwiseoneachdotoftheoutercircleofdots.
6. Takeasecondtorelaxyoureyesandrepeatthemovementbutcounterclockwise.
7. Next,moveyoureyesseveraltimesbackandforthbetweenthedotsat2and8oclock.
8. Finally,moveyoureyesseveraltimesbetweenthedotsat4and10oclock.9. Blinkseveraltimesbriskly.Itisrecommendedtolearntheblinkingtechnique
explainedintheBlinkingvisionexercise.
10.FinishwiththePalmingEyeRelaxationTechnique.TheTibetanEyeChartVisionExercisewillstrengthenyoureyemusclesandenhance
theirflexibility.Itisparticularlyhelpfulforreducingeyestrainandloweringthestress
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levelsinthewholebody.Practicethisvisionexerciseeverymorningandyouwillshortly
noticeagreatnaturalimprovementofyoureyesight.
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ShiftingandSwingingVisionExercise
ShiftingandSwingingvisionexercisesaretwoofthe
firstlydiscoverednaturalwaystoimproveeyesightand
treatsomeofthemostcommoneyedisorders-
nearsightednessandfarsightedness.Theyarealsoin
thebackboneofmostmoderntechniquesfornatural
visionenhancement.Wehavetriedtocapturethe
essenceofthepopularShiftingandSwinging
techniquesandpresentittoyouinasimple,easyto
followexercisestructure.
Oureyesarecomprisedofvariousstructuresand
tissues,which,byworkingtogether,allowclearvision.
Inessence,perfectvisionispossiblewhentheeye
focusesonacertainpoint.Thecontinuousshiftingof
theeyesfocusprovidesgoodvision.
Inhealthyeyes,theprocessofshiftingisfastandeffortless.Ineyesaffectedbysome
eyedisorder,theprocessofshiftingthefocusfromonepointtoanotherbecomes
difficult;theeyesneedslongerperiodoftimetoproducefocusontheobjectsyou
observe.
Oneofthebestwaystoimproveeyesightnaturallyistotraintheabilityoftheeyesto
shifttheirfocus.Hereiswhatyouneedtodo:
1. Youhavereceivedahigh-resolutioncopyoftheSnellenvisionchartalongwiththisbook.PrintthechartinawaythatthebiggestletterEatthetopofthechart
is88,7mmtall.Alternatively,youcanpurchaseaSnellenvisionchartfroma
localbookshoporonline.
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2. Hangitonawallandsit6-10feetawayfromit.Youcanadjustthedistanceaccordingtoyourcurrentvisualacuity.Forinstance,peoplewithmyopiamay
needtositcloserandpeoplewithhyperopiamayneedtositfurtheraway.
3. Lookatthefirstletterofalineofthechart.Youcanstartwithaletterfromanylinesaslongasyouareabletoseeitclearly.
4. Moveyoureyestothelastletterofthesameline.Youwillnoticethatonceyoufocusyoureyesightonthesecondletter,youwillnotseethefirstoneaswellas
before.
5. Now,lookbackatthefirstletter.Youwillnoticethatnowyoudontseethesecondletterasgoodasbefore.
6. Shiftyoureyesbetweenthetwoletters6-10timesoruntilyoucanseebothlettersclearly.
Youcanalsopracticetheexercisewithlettersofdifferentsize.Forinstance,pickaletter
fromthesecondlineandanotherfromline5.Focusonthebiggerletterthenmoveyour
eyestothesmallerone.Repeat6-10timesandyouwillnoticethatyourvisionimproves
andyouareabletoseebothlettersperfectly.
TheShiftingexercisecanbepracticedwithouttheSnellencharaswell.Youcanchoose
twoobjectstoshiftyoureyesightbetween-thesecanbetwocarsparkedoutsideyour
windowortwoofwindowsofanearbybuilding.
Enhancingyourvisioninanaturalwaytakesdetermination,somakesureyouaredoing
yourvisionexercisesregularly.Forbestresults,combinetheShiftingandSwingingeye
exercisewiththePalmingEyeRelaxationTechnique.
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ContouringVisionExercise
Thefollowingvisionexerciseisverybeneficialfordevelopingbettercoordination
betweenyoureyesandyourmind.Itoffersyouanaturalwaytoimprovethefocusing
abilitiesofyoureyes.Inaddition,theContouringvisionexerciseisagreatwaytorelax
youreyemusclesandtoletgoofsomeofthevisionstressyourvisionsystemhas
accumulated.
Youcanpracticetheexercise
withthepicturewehave
providedorwithjustaboutany
picture,wallpaintingorposter.
Werecommendusingapicture
portrayingabeautifulrelaxing
scene-thiscangreatlyincrease
thebenefitsoftheexercise.
Fortrainingpurposes,weare
goingtousetheimageonthe
left,butoneagain-youcanuseanyimageofyourpreference.
Hereiswhatyouneedtodo:
1. Sitorstandinfronttheimage.2. Relaxyoureyes,face,neckandshoulders.3. Imagineyouwillbecontouringalltheobjectsyouseeonthepictureinfrontof
youwithapencilextendingfromthetipofyournose.
4. Startbytracingthecontoursofthehorizonandthecoastline.Moveyourheadandeyeslowlyandkeeponbreathing.
5. Next,followthecontoursofthebuildingsonthebeach.Onceagain,youshouldmoveyourheadandyoureyessimultaneously.
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6. Moveontothefrontobjectsinthepicture-theboatinthesea,andtracehercontourswiththeimaginarypencil.
7. Finishbytracingthesmallestobjectsintheimage-thetwotikihouses.Nowcloseyoureyesandimaginethepictureyouhavejustdrawn.Keepyoureyes
closedandholdontotheimage.Tracethecontoursofallofitselementswithyoureyes
only.Whatyouwillbedoingismovingyourclosedeyesoverthecontoursofallthe
objectsofthepictureyouhavejusttraced.
AgoodwaytocompletethewholeexerciseisbyrelaxingforaminuteusingthePalming
EyeRelaxationTechnique.
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3CupsVisionExercise
Thefollowingeyeexerciseisaimedatimprovingdistantvisionincaseof
nearsightednessanddoublevision.Itisalsoanexcellenteyerelaxationexercisethat
helpsreduceeyestrainandvisionstress.
Takealookattheimagebelowyoucaneitherdrawasimilarimageonapieceof
paperorprintoutthisone(thisimageisavailableatpage226).Youwillalsoneeda
pencil.
Hereishowyoushouldperformthe3CupsVisionExercise.
1. Pinthechartyouvecreatedtothewallandsitonachair10-22inchesaway.Makesurethatthepictureisateyelevel.
2. Holdthepencilverticallybetweenthecirclesandalignitstopwiththetopofthecircles.
3. Initially,thepencilshouldbeaninchawayfromtheimage.Focusyoureyesonitandstartmovingitslowlytowardsyourface.Donot
letitoutoffocus.
4. Keepmovingthepenciltowardsyourfaceuntilthetwocirclesstarttolookliketheimageontheright.
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5. Onceyouseethethirdcircleclearly,focusyoureyesonthemiddlecircleandstartmovingthepencilawayfromyourfaceandtowardsthechart.
Donotworryofyouareunabletoseethethirdcirclethefirsttimeyoutrythisexercise.
Itisalsoquitelikelythatyouwillnotmanagetokeepyourfocusonitinitially.Donot
worry-justkeepondoingtheexerciseandeventuallyyouwillgetitright.
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FusionVisionExerciseforDoubleVision
Thefollowingvisionexerciseisaimedatimprovingbinocularvisionandcanhelpthe
symptomsofdoublevision.Itisasimpleexercisethatyoucanincorporateinyour
currentnaturalvisioncorrectionroutine.Forbestresults,trytodotheexercisefive
timesandfinishwithPalmingEyeRelaxationTechnique.
Hereiswhatyouneedtodo:
1. Gettwoidenticalcoinsandapencil.2. Placethecoinsonthetableatabout2inchesapart.Makesuretheyfaceatthe
samedirectionandareproperlyaligned.
3. Sitinfrontofthecoinsandplacethetipofthepencilonthetablebetweenthem.
4. Focusonthetipofthepencilandstartmovingituptowardsyournose.Youshouldseethecoinswithyourperipheralvisionbutyoureyesshouldremain
focusedonthepencil.
5. Whenthetipofthepencilisabout8inchesawayfromyournose,youshouldseethatthecoinsdouble(youshouldseefourcoinsthroughyourperipheral
vision).
6. Keeponmovingthepencilslowlyawayfromthetableuntilthecentraltwoimagesmergeintoone(youshouldseethreecoins).
7. Holdtothefusedimageforabout15secondsandthanslowlycloseyoureyes.8. FinishwithPalmingEyeRelaxationTechnique.
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NearFarFocusShiftsVisionExerciseforDoubleVision
Thefollowingeyeexerciseisaimedatstrengtheningtheeyemusclesandexercisingthe
abilityoftheeyestoshifttheirfocusbetweenobjectssimultaneously.Therearetwo
variationsoftheexerciseandyoucandotheonethatyoufindeasierormorepleasant.
OptionI:
1. Placeanobjectabout10feetawayfromyou.2. Takeapencilandsitcomfortablyonachair.3. StartwithPalmingRelaxationTechnique(p.26).4. Liftthepencilatyoureyeslevel,approximately6inchesawayfromyourface.
Focusyoureyesonitandstayfocusedonitfor10seconds.
5. Shiftyourfocustothedistantobjectandkeeplookingatitforabout10seconds.6. Lookbacktothepencilandfocusyoureyesonitforabout5secondsandthen
closeyoureyes.
7. Repeat10timesandfinishwithPalming.
OptionII:
TheNear-FarFocusShiftsVisionExercisecanbedonetogetherwiththeFusionVision
ExerciseforDoubleVision.MakesureyouhavemasteredtheFusionVisionExerciseand
havenoproblemcreatingandholdingtothefusedimagepriortotryingbothexercises
together.
Essentially,whatyouwillbedoingisusingthefusedcentralimageasthenearobjectfor
thefocusshifts.
Hereiswhatyouneedtodo:
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1. Placeanobjectabout10feetawayfromyou.2. Gettwocoinsandapencil,sitnexttoatableandstartperformingtheFusion
VisionExerciseforDoubleVision.
3. Onceyouvecreatedthecentralfusedimageandhavestayedfocusedonitforabout5seconds(step7oftheFusionVisionExerciseforDoubleVision),shift
yourfocustothedistantobject.Holditwhilecountingtotenandcloseyour
eyes.
4. Repeatthestepsabove5timesandfinishwithPalmingRelaxationTechnique.
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VisionExercisesforMyopia
Myopia(nearsightedness)isprobably
themostcommoneyedisorder.Peoplewithmyopiahavedifficultiesseeing
clearlydistantobjects.Atfirstitishard
tomakeoutthingssituatedfarfromus
butasthediseaseprogresses,it
becomesincreasinglydifficulttoseeat
evencloserrange.
Usually,myopiaistreatedwithcorrectionglassesorcontactlenses.Modernlasereye
surgeriesprovideanothertreatmentalternative.Theproblemwithbothcommon
treatmentoptionsisthattheyarenotreallyaddressingthecauseofthedisorder-the
inabilityoftheeyemusclestoadjusttheshapeofthelenstofocusatdistantobjects.
Severalbeneficialvisionrelaxationtechniquesandeyeexercisescanhelppeople
nearsightedpeopletoseebetter.
OneofthebestrelaxationtechniquesformyopiaisthePalmingEyeRelaxation
Technique.Itisaneasyyetefficientwaytogiveyoureyesabreakandreleasethe
tensionaccumulatedinyoureyemuscles.
Sincenearsightedn