IMBUNATATIREA VEDERII IN MOD NATURAL

7/30/2019 IMBUNATATIREA VEDERII IN MOD NATURAL

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www.NaturallyImproveEyesight.com1

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).


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.



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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

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