Now that you have an idea about what activities you can undertake to better relax your eyes, you are ready to begin training your eyes to work and see things better.
An important note before reading through this chapter: DO NOT OVERSTRAIN YOUR EYES! I will list down the specific training exercises here, but it is important that you take everything slowly and steadily. A later chapter will talk about a weekly regimen for both relaxation activities and seeing exercises, so just sit tight and familiarize yourself with the exercises before going all gung-ho with them.
Oh, and one more thing – TAKE OFF YOUR GLASSES WHILE CONDUCTING ALL OF THESE ‘SEEING’ EXERCISES! You want to train your eyes to see better on their own, so set aside your glasses while you train.
Power Eye Stretches
One of the first and easiest things you can do to directly improve your eyesight is to strengthen the muscles that control the movement of your eyeballs.
1. Start by setting up a chair in your room. Place an object like a picture frame or
a clock about six feet away from you. Make sure it is placed on a flat, solid
2. Now close your left eye and down on the eye as hard as you can manage
without causing pain. Make sure that your eyelids don’t pucker out when you do
this, otherwise you risk scratching or abrading the sensitive skin underneath it.
3. Maintain this squeeze for ten seconds. Close your eyes and let your eyes rest
for the same amount of time.
4. Repeat this squeeze for another ten seconds with your right eye. Close and rest
your eyes for another ten seconds.
5. Now squeeze down hard with both eyes shut tight followed by ten seconds of rest.
6. Now orient your face towards the object you placed in front of you. Look as hard as you can to the left with both eyes while still keeping your face oriented toward the object in front of you. Close and rest your eyes for ten seconds.
7. Repeat the previous process, this time looking as hard as you can to the right without moving your head.
8. Repeat the process looking up and then looking down with your eyes. Remember to relax and close them after looking hard in any direction.
9. Once all corners have been given ‘power’ stretches, wind down by palming your
eyes. Refer to the previous chapter on how to properly palm your eyes.
The whole purpose of power eye stretches is to strengthen the muscles that control
the movement of your eyeballs. This is an important first step in the Natural Vision
Improvement process as it builds a solid muscular foundation for your eyes so they
can move around with less effort and less strain.
One of the most basic methods of sharpening your eyesight is to train the muscles
that are responsible for focusing on objects of varying distances.
1. Start by pinpointing a distant object that is more than 30 feet away from your current location. While it is preferable that you look for a tree, mountain, shrub or some other natural object to look at, any distant object like a car or building will do for this exercise.
2. Now prepare a small piece of stiff paper. Write down a series of letters on that piece of stiff paper. Make sure the lettering is large enough for you to easily recognize at arm’s length.
3. Start by covering your right eye with your right hand while using your left hand to hold the small piece of paper upright at arm’s length, with the letters facing you. Align this piece of paper just beside the distant object you have pinpointed. Take five seconds to focus and identify each individual letter written on the piece of paper.
4. Now look at the distant object for five seconds. While you are doing so, move the piece of paper an inch closer to you.
5. Shift your attention back to the card. Focus and identify the letters once again.
6. Repeat the process from step 4; moving the card closer and closer until your eye gets tired or the letters are too close to your face to properly identify.
7. Now repeat the whole process starting from step 3 – this time covering your left eye while switching hands.
8. Repeat the whole process once again while keeping both eyes open. Use any hand you prefer to hold the card upright.
** Remember to focus on the shape, size and details of each letter on the piece of paper. Simply recognizing the letters will not train your eyes to better focus.
This whole process aims to train your eyes to better focus at objects that get
progressively nearer to your vision. Remember how the ciliary muscle adjusts the
lens? This activity will train your ciliary muscles to better adapt to progressively
nearer objects and is particularly useful for farsighted individuals. It is a vital
component of Natural Vision Improvement training, so don’t skip out on it even if you
can easily see things close to you.
Distance Focus Training
But what about progressively distant objects? This is where distance focus training
comes into the picture.
1. Start by pinpointing a series of distant objects that progressively get further
and further away from your current location. For example, you could note a
stop sign 20 feet away, a parked car 30 feet away, a convenience store sign 40
feet away and then a traffic light 60 feet away.
2. Prepare a small piece of stiff paper. Write down a series of letters on that piece
of stiff paper. Make sure the lettering is large enough for you to easily recognize
at arm’s length.
3. Start by covering your right eye with your right hand while using your left hand
to hold the small piece of paper upright with the letters facing you. Align this
piece of paper just beside the distant object you have pinpointed. Focus and
identify each individual letter written on the piece of paper.
4. Now instead of bringing the card closer to you, keep that card at arm’s length while shifting your vision towards the progressively further objects. In our
example, you should focus your attention to the stop sign for ten seconds, then
the letters on the card, then the parked car, back to the letters, then the
convenience store sign, back to the letters again, then the traffic light and
finally back to the letters.
5. Now repeat the whole process starting from step 3 – this time covering your left
eye while switching hands.
6. Repeat the whole process once again while keeping both eyes open. Use any
hand you prefer to hold the card upright.
** Remember to focus on the shape, size and details of each letter on the piece of
paper, and also of the objects in the distance. Simply recognizing the letters
and objects will not train your eyes to better focus.
Distance focus training develops your ciliary muscles to better adjust to progressively
distant objects. This is an especially useful exercise for individuals who are
nearsighted (myopic), as they have the most difficulty focusing on distant objects
without the aid of glasses. Still, distance focus training is something that anyone
seeking to strengthen his or her vision needs to do in order to create a balanced
Tracing is a supplementary exercise to distance focusing, which further develops your
ability to see distant objects clearer and with better acuity. This is useful for both near
and farsighted individuals, especially when it comes to developing telescopic vision –