Basic Practice

November 3, 2009

The following sections group the relaxation and vision building techniques into basic practice sessions. The groupings are suggestions to help you get started with your own practice plan. Because some techniques work better for some people than others, you will have to experiment to find the practice plan that works best for you. If you find you cannot stick to a program, you might want to find a teacher to assess your needs and customize a program for you, or work with a partner.

A partner or teacher can direct your attention to things you may not be aware of. For example, if you do not have a good sense of motion, you are probably not noticing enough details. A partner or teacher can help you pick out details. If you have a good sense of motion, but your eyesight is not improving, a partner or teacher can tell you to concentrate on other vision building techniques such as central fixation or memory.

If you wear glasses, you will find the first part of correcting your eyesight is overcoming the strain caused by the glasses. After that, you should concentrate on the mental state that caused your eyesight to weaken in the first place. To change your mental state, you have to awaken your interest at the distance where your vision is not normal.

Foundation Techniques

The foundation techniques provide the groundwork for techniques to come. The goal is to get a conscious experience of a different level of relaxation when you see.

Sunning

Sun for 10 – 15 minutes with your eyes closed followed by 5 minutes of blinking into the light. The light relaxes your eyes and mind, and the heat soothes tight muscles.

  • The light should be comfortable. Get the correct distance from the lamp.
  • Sunning can be done several times a day.
  • You can sun with your eyes closed until you are accustomed to the light.
  • If your eyes are sticking on the light, follow along the shifter.
  • If you start to stare at any time during the session, sun some more.
  • Start keeping a record of things that affect your vision.

Palming

Palm for a few minutes. Visual purple is depleted by light and replenished by darkness. Light and dark contrasts stimulate the visual purple. Palming gives the mind a new opportunity to go into a relaxed state. It soothes and relaxes.

  • Play music while you palm.
  • Turn your head from side to side with your eyes closed while you palm. Imagine the sun moving from one ear to the other to get a short swing going. Sometimes moving your head up and down is better than turning it side to side.

Blinking

Practice blinking for a few minutes to help break up the mental stare. Transfer the feeling of relaxation you achieved through palming to blinking. A restful blink is when you close your eyes for a few seconds and remember the restful state of palming. After awhile the blinking obtains a restful state on its own.

The mind is straining when the eyes are held open. Once you get flashes of better vision, you might tend to stare and not blink and lose the restful state of mind. Blinking is essential at times like this. Blinking keeps the state of relaxation all day.

  • Blink with one eye. Close your eyes for a moment and blink the other eye. In time, switch blinking from one eye to the other without closing the eyes.
  • Use the air cushion technique to start a blink. Cover one eye and bring the other hand over the other eye pushing and suctioning the eyelid open and closed. Do for 5 minutes at a time 6 or 7 times a day.
  • Start the morning with 3 – 5 minutes of blinking to get into the habit. When you notice yourself staring, blink for a minute or two to break up the stare.
    Shifting.
  • Move your head from side to side or look from one point to another with a body sway.
  • See with your nose as if there is a paint brush or a pointer on the end of the nose. Extend your nose out with a brush at the end that brushes over every point on the way. Be careful to not go out on the pointer to see, instead of letting the images come in. Brush with your eyes closed and opened.
  • For close vision, close your eyes and use your finger to draw on a point between the eyes. The mind follows the movement of the fingers.

Motion Techniques

With enough practice, a sense of motion becomes natural because motion is integral to normal eyesight.

  • 10 – 15 minutes of foundation techniques.

– Sunning
– Palming
– Blinking
– Pressure points and massage
– Shifting

Vision Building for Nearsight

Nearsighted persons need to gain a sense of things moving when they move.

  • Finger swing.
  • Short swings, especially the sway. Keep the memory of the motion when you hold your body still.
  • Long swing to dynamic music for 15 to 20 minutes. Compare the long swing to the sway by going back to the sway. Notice the motion. Get a sense of the world moving by you rather than you moving through the world.
  • Edging

Vision Building for Farsight

Farsighted persons need to develop an interest in details at the near point.

  • Reading with memory of white between paragraphs
  • Finger swing.
  • Short swings, especially the sway.
  • Memory swing. Start with a sway, then keep the memory of the motion when you hold your body still.
  • Long swing with peaceful music for 15 to 20 minutes. Compare the long swing to the sway by going back to the sway. Notice the motion. Get a sense of the world moving by you rather than you moving through the world.

Nearsight and Farsight Techniques

The emphasis is on refining relaxation and vision building techniques.

  • Foundation techniques
  • Motion techniques

Vision Building for Nearsight

  • Swinging and edging.
  • Reading with very small print with an awareness of the thin white line. Move your head from side to side while you read to maintain involuntary shifting.

Vision Building for Farsight

Refine reading. Move the head from side to side while reading to get the involuntary shifting going. Direct attention towards the white and develop a sense of motion when you read.

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Centralized State of Mind

September 10, 2009

A centralized state of mind is when your mind focuses with a relaxed interest on one tiny point at a time, and moves quickly, but unconsciously, to the next point. When you have a centralized state of mind, you see best where you are looking and less clearly where you are not looking. The state of seeing one part best is also called central fixation.

Central fixation can be demonstrated by looking through a pinhole in a card. The objects seen through the pinhole appear clear because your mind is looking through a tiny point which forces it to centralize. When your mind is in a state of central fixation, your eyes shift over the entire scene taking in crisp, clear details one at a time without judgment. Judgment prevents a centralized mind because details judged are details not perceived as they are.

Central fixation is absent when there is no sense of motion, the mind and body are not relaxed, and there is no central point of vision because the mind and eyes grab and try see too much at one time. The only way you see more is to be relaxed and present with a centralized state of mind. The goal of central fixation is to see with sharp clarity, not to just recognize shapes. To see with sharp clarity, central fixation must be practiced without effort.

Vision building techniques for central fixation do two things: build interest in
detail and bring up the peripheral vision. You can alternate between both types of techniques. It is not necessary to be good at one to practice the other.

One Saturday after a hard week I was in my backyard spraying weeds. My mind was off dealing with tensions and unresolved issues from the previous week when I became aware of the fact that I had lost eye and mind coordination and was not practicing the healthy habits of seeing. My vision was very blurry, but I realized I was in the perfect situation to practice the healthy habits of seeing, regain my eye and mind coordination, and clear the blur. Actually every situation where you see can be considered a perfect situation for practicing the healthy habits of seeing.

I started to look for motion as I moved around in my backyard with the weed spraying apparatus and immediately felt some relaxation. As I moved the nozzle over the weeks, I looked for one part best and noticed how one point falls away as I moved to the next point. I also noticed the colors and varieties of the weeds in my backyard.

My mind really wanted to take me away into my tensions, but I just kept the healthy habits going and after 15 or 10 minutes my eyestrain was relieved and my vision lost its blur. However, I was very careful to not fix on the clear vision because fixing causes clear vision to blur. I maintained my eye and mind coordination by looking for motion and seeing one part best and gradually thoughts started to flow into my mind without taking me away
with them.

Relaxed Awareness of Detail

Goal – Look for interesting details in your daily life.

Steps – Practice this technique at all times, and especially at the computer.

  • Get a picture that you like with a lot of color, contrasts, and details. It can be a photograph from a book, a calendar, or magazine.
  • Hold it at a comfortable distance so you can see it without glasses.
    • If you are very nearsighted, the comfortable distance is going to be very close, perhaps up against your nose and you will only be able to see part of it at a time.
    • If you are farsighted, the comfortable distance is going to be as far out as it has to be for you to see it.
  • Remove your glasses, take a few deep breaths, and relax.
  • Begin looking at the picture by recognizing shapes, colors, and lines – whatever you find interesting.
  • Let your eyes follow your nose as you shift over the entire scene picking up interesting details.
  • Close your eyes and palm.
  • Open your eyes and repeat, but this time notice details you missed the first time.
  • Practice this technique at different distances (closer if you are farsighted and farther away if you are nearsighted).
  • Transfer this technique to your computer desktop. That is, let your eyes follow your nose as you shift over your computer desktop picking up interesting details.

Explanation – When you notice what you see, you see more because you are present and centralizing on more details.

Hints – Do not focus on what you do not see, but on what you do see, and do not strain to see what you cannot see.

Seeing One Part Best

Goal – Learn to focus on one point at a time.

Steps – See one part best as you go about your daily life.

  • • Find a shape on the picture and shift your eyes over it noticing that the point you are looking at is the point you see best.
  • Do not stop on the point you see best, but continue to the next point
    immediately.
  • Transfer this technique to your computer desktop. That is, shift your eyes over something on your desktop seeing one part best.

Explanation – Central fixation helps you see with the fovea of your eye. The fovea is the part of the retina capable of the most acute vision.

Hints – Never test your vision. Instead, see one part best or notice motion.

Being Aware of Motion

Goal – Be aware of motion as you shift around the picture.

Steps – As you see one part best and shift over the picture, make sure you move your head and notice the part you just looked at moving away as your eyes focus on the next part. Transfer this technique to your computer desktop.

Explanation – The field of vision is focused at a constantly moving point. This requires eye and mind coordination where the conscious mind is centralized and the unconscious mind is aware of the periphery.

Hints – Notice that the previous point is less distinct from what the eyes are
currently noticing. Cultivate the state of mind where something is always
being left behind. Move on (shift) without being stuck (even partly) on the last point. Point with your nose, move your head, and allow interest to be there. Do not test your vision. Instead, see one part best or notice motion.

Varying the Distance

Goal – Have a centralized state of mind and an awareness of motion when looking at pictures at different distances.

Steps – When you become comfortable at one distance seeing one part best and shifting over the picture with an awareness of motion, move the picture closer to you if you are farsighted or farther away if you are nearsighted. Transfer this technique to your computer desktop by moving your chair closer or further away, or changing the size of the screen font.

Explanation – Details perceived in the distance are different from details perceived close up.

Hints – Focus on what you do see rather than on what you do not see. Keep looking at one part best with an awareness of motion at the new distance. If you strain, you will not be able to do this. If yofind you are straining, change the distance to a comfortable distance.

Sunning and Central Fixation

Goal – Use full spectrum lighting to practice central fixation.

Steps – Sun using two full spectrum lights where one light is brighter than the other. As you move your head, notice the difference in the brightness of the lights and that one light moves away as the second light comes into view.

Explanation – This is a useful technique if you tend to strain when practicing central fixation on pictures or objects.