Copyright © 2012 Success Vantage Pte Ltds3.amazonaws.com/.../dldl/NaturalClearVision-EyeExercise.pdfHaving your eyes scan is the opposite of staring. Scanning objects in your environment

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Copyright © 2012 Success Vantage Pte Ltd

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Published by Kevin Richardson

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Table Of Contents

Exercise#1: BREATHING ................................................................................................................ 4

Exercise # 2: VISION AFFIRMATIONS ........................................................................................... 6

Exercise # 3: PALMING ................................................................................................................. 9

Exercise # 4: FIGURE EIGHTS ...................................................................................................... 11

Exercise # 5: SCANNING ............................................................................................................ 12

Chinese Eye Exercises ................................................................................................................ 13


Exercise#1: BREATHING How you breathe is an integral part of your health and your vision improvement.

Smooth even breathing, deep and rhythmic helps us to center our attention on our

inner self. We concentrate on the steady intake and exhalation of breath. Air is taken in

all the way down to the bottom of the lungs. As it fills the lungs, they expand and our

stomach pushes outward. As we exhale pushing air up slowly from the bottom of the

lungs our stomach contracts. Most of us breathe very shallowly. We contract our lungs

pull our stomach in and lift our shoulders when we inhale and push them out while we

exhale. This is backwards!!! This exercise is very soothing. It can be done anytime,

anywhere. It is difficult at first; so practice it patiently.

Instructions:

Do not wear any glasses or contact lenses if possible.

1. Sit on the floor or on a comfortable chair in a quiet room. Or stand in a balanced

position with your knees slightly bent.

2. Close your eyes gently

3. Notice the rhythm of your breathing

4. Inhale deeply through the nose. Try to let your shoulders remain down and loose.

Lungs are like balloons so let them expand as they fill imagining that they go all

the way down to your pelvic seat.

5. Exhale slowly and evenly through the mouth, pushing the air out from the bottom

of your lungs. Feel your stomach and chest flatten but do not squeeze the air

out. Let your lungs rest at the end of your exhale and simply allow your body to


begin its next inhale. Try not to force the inhale, but wait for the natural impulse

to breathe.

6. Repeat the inhale and the exhale letting a natural rhythm flow continuously. Do

not over breathe.

7. Concentrate all your attention on the intake and exhalation of air. Let thoughts

simply evaporate.

8. Let your eyelids hang heavy until they gently close. Your eyes should be

unfocused and the eye muscles relaxed. Let your jaw go slack. Your mouth

should be slightly opened. Say the word “Duuuuuuh" in order to help your jaw

drop.

9. Let your body move slightly to prevent muscles from becoming locked.

10. Continue breathing for three minutes.

11. When you open your eyes, don't look at anything in particular. Just let your eyes

open without refocusing so that they can momentarily receive light in the most

natural and relaxed way.

Practice this breathing technique as often as you wish with and without your

glasses/contacts on.


Exercise # 2: VISION AFFIRMATIONS Your attitudes and belief systems are extremely important to improving your vision.

Anatomy and physiology show that the eyes are tools for the mind; therefore focusing

your mind in the correct way is essential for improving your vision. Therefore you should

begin your program by declaring your intentions about your vision. The following are

some possible statements you may use.

Some simple examples of Vision Affirmations

1. I can improve my vision.

2. My eyesight can get better.

3. I don't have to depend on my glasses to survive.

4. I am ready to see the world.

5. I can see without glasses.

6. I am now ready to see well.

Affirmations can also be divided into Present, Future and Natural.

Present Tense Affirmations My eyes are relaxed

I see clearly

My eyes are strong


My vision is sharp

My eyes are free from strain

I am releasing the tension around my eyes

My facial muscles are relaxed

I am healing my eyes

I am sending healing energy to my eyes

Future Tense Affirmations

I will improve my eyesight

My vision is becoming sharper

My eyes are starting to focus more effortlessly

I am finding it easier to relax the tension around my eyes

Each day my eyes grow stronger and more relaxed

I will break free from eye strain

My eyesight is becoming sharper

I will heal my eyes

My vision is sharpening


My eyes will become healthy and strong

Natural Affirmations

I have crystal clear eyesight

My eyesight is naturally improving

I can improve my eyesight

My vision is naturally sharp

Focusing my eyes is easy

I take care of my eyes

My eyes are naturally strong and healthy

I enjoy relaxing the muscles around my eyes

Improving my eyesight is something I will just do naturally

Taking care of my eyes is important

You can create your own or adjust these to your particular vision condition.


Exercise # 3: PALMING Palming meditation gives your whole system a mini break - anytime, anywhere. Your

heartbeat will slow down; your breathing will become steady and relaxed. You will feel

tension dropping from your body.

The Technique

1. Sit with your elbows on a desk and put your face in your hands, cupping your

palms over your eyes. Don't press - your touch should be light and gentle.

2. Relax your shoulders and sink into the soothing darkness.

3. As you sit quietly, feel the gentle warmth of your hands permeating every cell of

your eyes. The vital energy transmitted through your palms fills your eyes with

energy, wisdom, and renewed clarity. Affirm to yourself that you will see clearly

and truthfully this afternoon.


4. Now visualize your third eye in the centre of your forehead (it governs intuition

and psychic awareness). Feel that area becoming energized. Affirm to yourself

that you will call on your intuition throughout the rest of the day - you will make

the right choices, the right decisions.

5. Rest quietly like this for as long as possible.

6. Come back to waking reality. Stamp your feet to re-establish contact with the

everyday world.


Exercise # 4: FIGURE EIGHTS

This exercise increases the flexibility of your eye muscles in a relaxed way.

Instructions for Exercise # 4:

1. Remember to breathe. Take two deep breaths.

2. Either stand or sit with your feet shoulder width apart with your hands at your

sides. Do not cross your hands. Let your knees bend slightly.

3. Imagine a figure eight approximately ten feet from you lying horizontally (lying in

the shape of an infinity sign)

4. Let your eyes trace along the figure eight without moving your head. First, trace

in one direction, then in the opposite direction. Always remember to continue to

breathe and blink as your eyes move effortlessly along the figure eight. Check for

tension in the jaw and let it release.


Exercise # 5: SCANNING

Staring is bad for your eyes because it freezes the energy and muscles, restricting the

blood flow. Having your eyes scan is the opposite of staring. Scanning objects in your

environment keeps your alive and energetic.

Instructions for Exercise # 5:

1. Remember to breathe. Take two deep breaths.

2. You can stand, sit or move around your environment.

3. As you look at objects, let your eyes glide over them as if you were painting them

with your eyes. Continue to breathe deeply and easily.

4. As your eyes shift from object to object allow them to move easily without staring

and continue to breathing and blinking. They should move in a relaxed manner

without any tension. Make sure to release any release any tension in the moth or

the jaw.


Chinese Eye Exercises

Warming Up Exercises

1. With the head facing forwards:

2. Move the eyes from left to right. Repeat 10 times

3. Move the eyes from top to bottom. Repeat 10 times.

4. Move the eyes diagonally from bottom left to top right. Repeat 10 times.

5. Move the eyes diagonally from top left to bottom right. Repeat 10 times.

6. Move the eyes around clockwise. Repeat 10 times.

7. Move the eye around counter-clockwise. Repeat 10 times.

8. Rub the eyelids to improve circulation.

9. Perform palming to rest your eyes

Chinese Eye Exercises - Part 1

You can do the following Chinese eye exercises after meals, during the commercial

breaks while watching TV, or as often as you like.

With eyes closed:


1. Using the middle fingers, massage the bone of the eye sockets. Move the fingers

outwards and upwards, then down to the bridge of the nose, as indicated by

the arrows in figure 1. Repeat 8 times.

2. Using the middle fingers, massage the hollows in the temples on either side of the

face in an up and down movement. Repeat 8 times. (See Figure 1.)

3. Use the thumbs to massage the bones behind the ear lobes in an up and down

movement. Repeat 8 times. (See figure 2.)

4. Use the thumbs to massage the bones behind the head on either side of top of

the neck, in an up and down movement. Repeat 8 times. (See figure 2.)

5. Perform palming to rest your eyes.



This set of Chinese eye exercises is excellent for students during intensive study periods.

1. With the fingers, gently massage the areas in the back of the skull directly behind

the eyes. These may be very tender. (See figure 2 above.)

2. Rotate the big toes clockwise and counterclockwise, then massage them

thoroughly, on the front, back and top, to improve blood supply to the brain and

optic nerves, and to relax the neck muscles.

3. Massage the eye reflex areas on the soles directly below the second and third

toes on both feet.

4. Massage the eye reflex areas directly below the nails of the big toes.


Step 1: Massaging of “Yuyao”

Identify the 2 “Yuyao” points located at the medical (inner) aspect of the eyebrows.

Press your thumbs against the 2 points in a circular movement to a count of 8 beats per

cycle. Repeat the 8 circles.


Step 2: Massaging of “Zanzhu” Points

Identify the “Zanzhu” points which are located on both sides of the nasal bridge.

Using either your right or left hand, place your thumb and index finger on the points.

Press downwards and massage upwards to a count of 8 beats per cycle. Repeat for 8

cycles.

Step 3: Massaging of “Shibai” Points

Identify the “Shibai” points on your cheeks by dropping a vertical line from the

pupils of your eyes and a horizontal line from the nares (sides) of your nose. The

cross point of these 2 lines is where the “Shibai” point is.


Press your index fingers on the “Sibai” points and support your thumbs on the

angles of your jaws with the same remaining middle, ring and little fingers on

both sides of your chin. Massage the points in a circular movement to a count of

8 beats per cycle. Repeat for 8 cycles

Step 4: Pressing on “temple“points and sliding round the eye sockets

Identify the “Taiyang” points which are located at the most hollow areas of your

temples.

Press on the “Taiyang” points with your thumbs and flex the remaining fingers into

a fist position.

Use the knuckles of your index fingers to slide

over from medial to lateral aspect of the upper

eye sockets for the first 4 beats, and continue to

do similarly over the lower eye sockets for the

second 4 beats of each cycle. Repeat for 8

cycles.


When you have completed the 4-stage regime of Chinese exercise, look at a distance

for a short while to ensure a total relaxation of your eye muscles.

Copyright © 2012 Success Vantage Pte Ltds3.amazonaws.com/.../dldl/NaturalClearVision-EyeExercise.pdfHaving your eyes scan is the opposite of staring. Scanning objects in your environment

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