20-20 Vision
Contents 20/20 Vision without Glasses ........................................ ................... ...................................... ................. 4 How Does the Human Eye Work? ........................................... ...................... ........................... ...... 5 Why Is Your Vision Affected? .................................... ............... .......................................... ..................... 8 Hidden Facts about Medical Industry .......................................... ..................... ........................ ... 9 Naturally Restoring Your Vision......................................... ................... ................................. ........... 12 Maintain a Healthy Diet ........................................ ................... .......................................... ....................... 17 Bad Eye Habits .......................................... .................... ........................................... .................................... ............... 27 Improve Your Eyesight with Trataka ......................................... ...................... ................... 32 Sharpen Your Eyes and Improve Your Vision ............................... ................ ............... 34 Improve Poor Eyesight ......................... .... .......................................... ........................................ ................... 37
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20-20 Vision
Disclaimer
Any information in this this book should not be reproduced or transmitted transmitted in any form without the prior permission of the author.
The materials contained in this book are based on the author’s
experience and research through credible sources.
The statements presented here are meant to help you improve your vision without wearing glasses and eye lenses or resorting to surgery, but results may vary from person to person.
In no event, the author will not be liable for any damages of any kind whatsoever concerning the service, materials, and products contained within the package.
The information presented in this book should not be interpreted as medical advice. If you have any doubts or concerns related to your seeing health, I strongly recommend you to seek for the counseling of your ophthalmologist.
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20-20 Vision
20/20 Vision without Glasses This
is
your
big
chance
in
becoming glasses free. Some eye exercises can improve your vision without you having to wear contact lenses, glasses, or even resort to surgery. The eye exercises presented in this book will help you restore your vision. The information provided in this book covers everything you need to know to make you see the world at full potential. All you have to lose are your glasses. Give the following information a try, because they may improve your vision, and you’ll be 100% satisfied with the results. Maybe you are wondering what 20/20 vision is? It is the healthy and regular vision, and if you have it, you can see clearly. It means you can read at 20 feet a letter that most people should be able to distinguish at 20 feet. Enough with the stories. You want to see the results, therefore, let me show you how to restore your vision.
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20-20 Vision
How Does the Human Eye Work? Through your eyes, you can see the entire world and everything that is happening around you. Without your vision, you wouldn’t be capable of seeing when the sun and stars rise or when people around you are smiling. To conclude, your eyes are important organs of your body. However, you should be curious how they function and to understand the entire process of vision. The eye has many components such as: 1. The cornea is the first seen transparent layer of the eye. 2. The pupil is the dark circular opening in the center of the iris of the eye. Its size varies to regulate the amount of light reaching the retina. 3. The iris is a flat, colored, ring-shaped membrane behind the cornea of the eye, with an adjustable circular opening (pupil) in the center. 4. The (inner) lens are a transparent and biconvex structure in the eye. Along with the cornea, these lenses help to refract light to be focused on the retina. By changing their shape, the inner lenses function to change the focal distance of the eye. 5. The sclera (the white part of the eye) is the outer layer of the eye containing collagen and elastic fiber. 6. The retina, the third and inner coat of the eye, is a light-sensitive layer of tissue. Through the cornea and lens, the optics of the eye create an image of the visual world on the retina.
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20-20 Vision
7. The optic nerve is also known as cranial nerve II, and is a paired nerve that transmits visual information from the retina to the brain. 8. The extraocular muscles are the six muscles that control the movements of the eye. The human eye is an organ that reacts to light and has several purposes. As a sense organ, the eye allows vision. Rod and cone cells in the retina allow conscious light perception and vision including color differentiation and the cognition of depth. Our eyes can distinguish about 10 million colors. The eye's non-image-forming photosensitive ganglion cells in the retina receive light signals which affect adjustment of the size of the pupil, regulation, and suppression of the hormone melatonin and entrainment of the body clock. Structure
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The eye is not shaped like a perfect sphere. Rather it’s a fused twopiece unit. The smaller frontal unit, transparent and more curved, called the cornea is linked to the larger white unit called the sclera. The cornea and sclera are connected by a ring called the limbus. The iris is the colored circular structure concentrically surrounding the center of the eye - the pupil, which appears to be black. The size of the pupil, which controls the amount of light entering the eye, is adjusted by the iris's dilator and sphincter muscles. A device known as an ophthalmoscope is used to see inside the eye. Light penetrates the eye through the cornea, then the pupil and then through the lens controlled by ciliary muscles. The fascicle falling on the light-sensitive cells of the retina is converted into electrical signals that are carried to the brain by the optic nerves. The approximate field of view of an individual human eye (the point at which one's gaze is directed) is 60° superior (up), 60° nasal (towards the nose), 70-75° inferior (down), and 100-110° temporal (away from the nose and towards the temple). For both eyes the combined visual field is 130-135° vertical and 200° horizontal. When viewed at large angles, the iris and pupil appear to be rotated toward the viewer. As a result, the pupil may still be visible at angles greater than 90°. About 12 –15° temporal and 1.5° below the horizontal is the optic nerve or blind spot which is roughly 7.5° high and 5.5° wide.
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20-20 Vision
Why Is Your Vision Affected? The humans are made with perfect vision. You have the potential to see things clearly, and you could have excellent vision. What has caused your vision to deteriorate in time? The increase of our short-range vision through reading and computers are to blame. Many studies have shown
that
since
the
use
of
computers, millions of peoples who had a healthy vision, started to develop nearsightedness. These are cases when the family history has no influence on the deterioration of the eyes. When television was fashionable, people started to spend long periods of time behind the screens. Therefore, it’s no wonder that people are diagnosed with various eye diseases. They occur due to the big screens or to the fact that we are staying online for long periods of time Therefore, instead of doing nothing for your eyesight, there are many ways in which you can prevent your eyes to deteriorate.
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20-20 Vision
Later in this book, I will reveal to you some of the real factors that can weaken your vision and some useful exercises for your eyes that can be the key solution for your poor eyesight.
Furthermore, in the following chapter, I will present to you some unknown facts about the medical industry.
Hidden Facts about Medical Industry You should know that in many encountered eye conditions, heredity isn’t to blame for common eye conditions such as astigmatism, farsightedness, nearsightedness, etc. The fundamental question, in this case, is why medical industries and even the government didn’t share with us the fact that we could restore our eyesight in the clarity it once had? This question comes as a result of the fact that the eyes should be able to regain their original capabilities of seeing clearly. If you want an honest answer, they just want you to spend your money on treatments. Don’t get me wrong, but in some cases, doctors and what
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20-20 Vision
they prescribe do wonders, but in some situations, they should recommend their patients the best natural solutions they have. The
United
States
spends
trillions of dollars on health care each year,
more
than
all
the
states
altogether. You should know that drugs can have side effects and can harm your body. Therefore, don’t try to cure your affection. Instead, try to avoid being in such a situation. God knows if those pills can help or harm you. Furthermore, instead of spending a fortune on drugs, try to gain your eye health by practicing eye exercises and by eating healthy. I know that maybe it is unbelievable, but eyeglasses won’t cure your eye condition. You are paying for the lenses, frames plus other fees. Therefore, why to spend an enormous amount of money for eyeglasses? Their role is to correct the refraction error in your eyes, but your vision is always changing. At some point, they force your vision to remain consistently in that refraction error. For you to see all day correctly, the glasses zoom the image, and the eyes become addicted to them. Contact lenses have the same role
as
glasses-
to
correct
your
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refraction error. Think about the fact that you can’t give your eyes a break from this lenses during the day because you should put them in their proper sterile solution. Laser
eye
surgery
can
permanently change your eyes by correcting the refraction error of the eye, but once it is done, you risk to suffer from a bunch of side effects such as pain, hazy and poor night vision, regression in vision, dry eye syndrome, weak cornea, etc. In conclusion, glasses and contact lenses aren’t a solution to improve your vision, but they have the mission to make you see better just for the moment.
Your goal is to regain your perfect 20-20 vision back, and you’ll not
succeed
this
with
drugs,
sunglasses or contact lenses that feature side effects.
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20-20 Vision
Naturally Restoring Your Vision These two steps will help you regain the healthy eyesight you had. 1st step: Purify and feed your eyes For the beginning, you should know that the number of toxins and chemicals that flow into your body, automatically affect your vision. If you include the right vitamins and minerals into your daily diet, you will have strong immunity that will guard you against diverse conditions. Make your eyes the most powerful they have ever been by eliminating toxins from your body and including the necessary daily nutrient-rich food into your diet. Maybe you know that one of the primary keys to living a healthy life is a balanced daily diet and periodically exercise. You should be aware that a nutrient-rich diet can cleanse and nourish your eyes. Furthermore, it can help you prevent and even treat some eye affections. Maybe you want to know the factors that can cause you a poor vision. Factors that cause poor vision Multiple reasons contribute to your poor vision. Your eyes can be affected by many factors, but the main ones are:
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1. Diet An unhealthy and poor diet can degenerate the retina and has the potential to increasing the risk of Cataract and Macular Degeneration. People who have a low intake of vitamin A can develop night blindness. A full sugar diet can make the lenses of the eye swell that can increase the eyeball pressure. 2. Smoking Smoking is not healthy for any organ of your body because it can have side effects for your overall health, lungs and it can even cause you several eye conditions such as:
Cataracts
Diabetic Retinopathy
Dry eye syndrome
Inflammation of the middle of the eye
Macular Degeneration Statistics show that if you smoke, your chances to develop multiple
eye disorders double, or in the case of Macular Degeneration, triple.
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20-20 Vision
3. Medications All drugs or over the counter medications cause side effects such as dry eye syndrome or sensitivity to light. Furthermore,
medicines
can
trigger other serious eye diseases such as Glaucoma, or you can lose your vision for good. Allow me to share with you that some categories of medicines such as acne medication, antihistamines, antimalarial drugs, corticosteroids, erectile dysfunction drugs, phenothiazine, and topiramate can cause dangerous affections (eye syndrome, and sensitivity to light). Therefore, to avoid these side effects, you can live a healthy life that can lead to helping us maintain your eye health. There are no consequences, on the contrary, it can help not only your eyes but your whole body. If you want to have healthy habits, follow the below simple tips. Avoid chemicals:
Eat organic GMO
organism)
(genetically
and
food
modified chemicals
maltreat your body because they are
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human-made or not natural and they bring you no welfare. These preservatives only extend the shelf life of your aliments. Therefore, whenever you want to eat, think of your well-being and try to choose organic foods such as fruits and meat.
Use natural body products If you look at the labels of your
daily used products such as soap, shampoo or body lotion, you will be shocked that you can’t understand and
even
read
most
of
their
ingredients. These unpronounceable chemicals can hurt your body since when you put them on your skin, they are absorbed into your bloodstream and spread inside you. Therefore, try to buy natural products available on the market, that contain a few simple ingredients that are good for your body. In conclusion, from now on, I suggest you use only natural soap, shampoo, detergent, moisturizer, etc.
Use natural cleaning supplies You have no choice, but cleaning your house as often as you feel the
need. But, because you live in it, you have to think that these cleaning
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supplies have tons of harsh chemicals. They make your house shine, kill the bacteria, and can also harm you. You should know that cleaning products are not required by law to list their ingredients even if they can cause you side effects such as rashes, asthma, etc. Maybe you were aware of that, but you didn’t realize until now. Anyhow, after reading this information, you should decide to switch to natural ingredients. Try using something that you already have in your kitchen such as baking soda, lemon, and vinegar.
Quit smoking As I already mentioned in the above lines, the real reasons for you to
quit smoking are the ones related to your health. This vice can harm your body, and you can develop some severe diseases such as cancer, various eye diseases, etc. Undoubtedly, even if it is difficult, you should try to cut back or quit definitively. Your loved ones will look at you with great appreciation.
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20-20 Vision
Avoid taking drugs As I mentioned before, the medicines for your eyes and other
affections or conditions can cause several side effects that can harm your eyes rather than cure them. Before taking any drugs, first try using some natural remedies and then wait for several weeks or a month to take effect. Either way, if you see no relieve related to your eye symptoms, you should discuss with your health care specialist. Furthermore, I recommend you to consult your physician before taking any pill whatsoever. As is stated before, if you want to take care of your eyes correctly, choose organic food. Therefore, next, I will list what ingredients you should add into your diet.
Maintain a Healthy Diet In a great measure, minerals and vitamins may be part of the eye’s normal defense system against damage. The body needs vitamins and minerals to function properly:
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20-20 Vision
Vitamin A Vitamin A is a group of unsaturated nutritional organic compounds that includes retinol, retinal, retinoic acid, and several provitamins A carotenoids (beta-carotene). It is also called retinol, a fat-soluble vitamin that has many functions in the body which can enhance your immune system. Vitamin A helps the eyes adapt to light differences and regulates the immunity, which can prevent or fight off infections by destroying harmful bacteria and viruses. Furthermore, to remain moist, the skin, eyes and mucous membranes of the mouth, nose, throat and lungs lean on vitamin A. Vitamin A deficiency could have some symptoms such as bone growth, dry scaly skin, ear abscesses, low resistance to infection, night blindness, poor tooth formation and digestion, the slower formation of gall and kidney stones, and sinus troubles. Excess alcohol intake depletes vitamin A stores. High Food sources of Vitamin A include bell peppers, cantaloupe, carrots, dairy products (butter, whole milk, cheese, etc.), dark leafy greens (lettuce), dried apricots, egg yolk, fish, liver, sweet potatoes, tropical fruits, and winter squashes.
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20-20 Vision
A few food sources for Provitamin A are apricots, cantaloupe, carrots, green leafy vegetables, pumpkins, sweet potatoes, and winter squash. The daily recommended value for Vitamin A is 5000 international units (IU). 1 IU of Vitamin A means 0.3 micrograms as retinol or 0.6 micrograms as beta-carotene. If you prefer to take supplements, I recommend you to read their labels and follow the exact instructions written there.
Vitamin B complex The richest foods among all the vitamin B complex are eggs, milk, fruits, leafy vegetables, meat (liver), nuts, whole-grain cereals, yeast, and yogurt.
Vitamin B1 Vitamin B1 is essential because it helps regulate normal functioning of the heart, muscles, and nervous system. Vitamin B-2 might also contribute to preventing eye affections that gradually deteriorate the clarity of the natural lens inside the eye, resulting in blurry vision.
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20-20 Vision
Rich food sources are berries, whole and enriched grains, dairy products, dried beans, lean meats (pork), legumes (potato), nuts, soy milk and sunflower seeds.
Vitamin B2 It is also called Riboflavin and plays a vital role for the entire body. A deficiency in B-2 can cause some eye conditions including eye fatigue, cataracts, and glaucoma and problems such as redness and irritation. Good sources of Riboflavin are dairy products, dark green vegetables, eggs, enriched noodles, fish, grains, liver, milk, yeast extracts, lean meat, mushrooms and, spinach.
Vitamin B3 Niacin is part of the B vitamins and is essential for healthy functioning of the digestive system, skin, and nerves, including the eye nerve. It is richly found in bread, dairy products (cottage cheese), eggs, enriched yeast, fish (tuna), legumes (potato), lean meats (liver, poultry), nuts, poultry, and sunflower seeds.
Vitamin B6 Vitamin B6 is also called Pyridoxine, and it is essential for the synthesis of antibodies and functioning of immune system.
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20-20 Vision
Good rich sources of Vitamin B6 are bananas, eggs, fish, fortified bread and cereals, green beans, legumes, meats, nuts, spinach, sunflower seeds, and whole grains.
Vitamin B12 B12 is also known as Cyanocobalamin. It aids in regulating metabolism and promotes a healthy nervous system. As a result of inadequate intake, you could experience low levels of this vitamin, and you might lose your vision or see double. If you want to eat this vitamin, you can find it animal food sources such as certain algae, eggs, meat, poultry, shellfish, yeast extract, and milk and dairy products.
Vitamin B9 Folic acid or B9 is required for healthy development as this vitamin proceed as a co-enzyme for producing energy. Also, this vitamin is essential in making or maintaining the eyes and skin healthy. Rich food sources of folic acid are beans, citrus fruits, fruit juices, green and dark green leafy vegetables, kidneys, legumes, peas, poultry, pork and shellfish liver, tomatoes, tofu, whole grains, and wheat bran.
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20-20 Vision
Vitamin B5 You can fully benefit of this vitamin B complex due to its capacity to stable moods, increase energy, making a healthier skin, hair, and eyes. If you take this vitamin in excess and not according to the doctor's orders, Vitamin B complex could lead to serious side effects.
Vitamin C Its other name is ascorbic acid, and it is a powerful antioxidant, abundant in fruits and vegetables. It helps the body maintain and form connective tissue, including collagen found in the cornea of the eye. A lack of vitamin C may cause health problems over time. Eat Vitamin C foods on a daily basis. Men need 90mg and women should get 75mg daily. Foods high in Vitamin C are acerola cherry, Amalaki fruit, bell peppers,
black
currant,
broccoli,
Brussels sprouts, cauliflower, citrus fruits, dark leafy greens, guava, kiwi, melons,
papayas,
strawberries,
tomatoes and herbs (basil, cilantro, chives, thyme, and parsley).
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20-20 Vision
Vitamin D This vitamin is also known as Calciferol, and it can save your eyesight and improve your eye health because it may boost visual function. This vitamin can prevent age-related degeneration of the eyes which can cause blindness in the elderly. Furthermore, several studies suggest that the vitamin D deficiency is related to many eye conditions (dry eye, blurry vision, etc.). Foods fortified with vitamin D are beef liver, cereals, cheese, dairy products, egg yolks, fatty fish (mackerel,
salmon,
and
tuna),
orange juice, and soy milk.
Eat Vitamin D foods on a daily basis. People between 1-70 years old should get 600 IU and older than 71 need 800 IU daily. You can obtain this vitamin even by exposing yourself to sunlight.
Vitamin E This Vitamin also called Tocopherol maintains your tissues strong and healthy. Vitamin E helps to keep your eyes healthy and may decrease your risk of age-related degeneration of the vision.
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20-20 Vision
The vitamin E richest foods are almonds, asparagus, avocado, beet, mustard and turnip greens, peanuts, spinach, sunflower seeds, and Swiss chard.
Vitamin K Vitamin K benefits to eye health due to its high benefits in preventing diseases that affect these important organs. The
food
sources
with
an
increased amount of vitamin K are broccoli,
Brussels
sprouts,
beet,
collard, mustard and turnip greens, kale,
spinach,
Swiss
chard,
and
parsley. All the above Vitamins have been found to improve, protect and support eye vision and health.
Zinc It is a recommended supplement by eye care specialists that help keep your eyes healthy and may decrease your risk of cataracts and age-related macular degeneration.
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20-20 Vision
High food sources of zinc are beef, brown rice, crab, dark chocolate, egg yolks, flax seeds, garlic, beans, lamb,
lobster,
mushrooms,
nuts,
oysters, peas, pumpkin seeds, pork, salmon,
sesame
seeds,
spinach,
shrimp, turkey, and watermelon seeds.
Omega 3 fatty acids Omega-3s fatty acids play a significant role in eye health. DHA is naturally concentrated in the retina of the eye and is thought to promote healthy retinal function. These fatty acids help protect eye degeneration and may assist the proper drainage of intraocular fluid from the eye, decreasing the risk of certain diseases. The
best
food
sources
of
beneficial omega-3 fatty acids are cold-water fish, which are high in both DHA and EPA such as sardines, herring, salmon, and tuna. "Farmed" fish have higher levels of pollutants and chemicals due to their food.
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20-20 Vision
If you don't like to eat fish, make sure to take fish oil supplements that are available in capsule and liquid form.
Lutein and Zeaxanthin Lutein and Zeaxanthin are two necessary eye nutrients that may
slow
progression
of
eye
diseases. They are found in high concentrations in the macula of the human eye. These two nutrients have important antioxidant functions in the body. Along with other natural antioxidants (vitamin C, beta-carotene, and vitamin E), these pigments guard the body against damaging effects of free radicals, which can destroy cells and play a role in many diseases. Both have a significant eye and vision benefits. Lutein may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks. Broccoli, Brussels sprouts, eggs, garden peas, leafy greens (spinach, kale, turnip greens, collard greens, and romaine lettuce) and zucchini. A new study in The Journal of the American Medical Association stated that eating an organic diet consisting of the above foods can decrease the risk of vision loss by 35% for every individual, especially for people between 70 and 85 years of age.
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20-20 Vision
2nd step: Healing with the power of your mind Our minds are incredibly powerful instruments, and you can use yours to think and believe positive and healthy things that can help heal your body, including your eyes. If you just think your vision is getting clearer every day, it will become real, and they will become stronger with each day that passes by constantly
repeating
positive,
affirmative statements, you will start seeing better. Furthermore, by combining a good thinking with a balanced, rich nutrient diet, you won’t need to wear that unaesthetic glasses each day.
Bad Eye Habits Have you ever found your eyes are often dry and irritated? All these happen because of bad habits in caring for your eyes. Properly looking after for your eyes is essential in protecting your vision. See if you’ve been making these following mistakes that could be harming your eyes.
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Eating poorly Try to change your diet. Instead of eating mediocre food such as carbohydrates and fast food, you should choose more fruits and vegetables. Eating a well-proportioned meal helps improve your vision and can prevent their deterioration. If you want to have a healthy balanced diet, you should distribute your food on the plate like this: 40% carbohydrates, 30% fats and 30% proteins (20% vegetal and 10% animal).
Not drinking enough water Our bodies are made up of 70% water, so we must hydrate it by drinking eight glasses of water per day. If you don’t drink between six and eight glasses of water, you risk having dehydrated eyes that could not produce sufficient tears to keep the moisture they need. In this way, you risk having red, dry and tired eyes. Because no one wants this, even if you don’t like drinking water, you should fix an alarm and make sure to drink at least one full glass. Refill it to drink another one after another hour.
Not giving your eyes enough time to breathe If you’re wearing glasses or eye lenses, try to not wear them all day long. Allow your eyes to take a break of that magnifiers that deteriorates you vision.
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Maybe you didn’t know, but your eyes need oxygen to fight bacteria. Alternate between lenses and glasses and always take a break to see the world without any filters.
Lying down while watching TV If you do that, stop right now! The main reason is that it puts a lot of strain on your eyes. When your eyes are at a different level than the TV, they are trying to focus the image at an inconvenient angle. This strain can deteriorate your vision in short time. I advise you to try to watch straight at your TV when you are sitting on the couch and at a reasonable distance from the screen.
Reading in a bad light and while traveling This habit can hurt your eyes because they are finding difficult to focus due to the dim light. Reading in a bad light can cause you eye fatigue, blurred vision, and dry eyes. I recommend you to always have a reading lamp while reading. While you are in a moving vehicle, you should not read because your eyes keep adjusting due to the unstable movement. The consequences of reading in a car could be red and dry eyes, blurred vision and headaches. Next time when you travel try to take a look at the window or to play a car game with your friends.
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Rubbing your eyes Your eyes are very sensitive organs and can quickly become infected when you rub them. Rubbing your eyes in the long term, it can also have dangerous and harmful
side
effects
such
as
a
potential for injury, thinning of the cornea, deterioration of vision, and dark circles. Thus, if you feel the need to rub your eyes, smoothly tap on the skin from around your eyes with your middle and pointer fingers.
Sleeping poorly If you don’t sleep enough or you have a poor rest, your eyes are the ones who show it. The consequences of an insufficient sleep are dark circles, eye twitching, blurry vision and dry or red eyes. Try to sleep at least six-eight hours per night and make it a routine. Think that you are doing a favor to your eyes and sleep well. If you have sleep problems, talk to your doctor.
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Smoking The best thing you can do is to break that vicious habit. Smoking is toxic to your entire body and can affect your overall health, including your eyes by causing several diseases. Therefore, when you develop a certain eye disease, it is a certainty that you would not see clearly anymore. Let your family and friends know that you want to quit smoking and do it now until is not too late.
Using the laptop to watch movies It is not a great idea at all. Watching movies or various series at your laptop can deteriorate your eyes because you are not keeping it at a reasonable distance. In this way, you put your eyes to focus on the bright screen from just a few inches away. Furthermore, working or staring at your laptop screen can have side effects.
Therefore, the sufficient distance where you should keep your laptop is 16 to 30 inches or if that in not comfortable enough for you, try 20 to 26 inches.
Wearing cheap sunglasses Cheap sunglasses can have diopters you don’t need to wear.
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Therefore, avoid using them because the sun can provide you an amount of Vitamin D naturally. As long as you don’t look straight at the sun and you see it on the horizon or when is the sunset, you don’t need to wear any sunglasses. These simple pieces of advice can help you improve your vision fast. Now, let me show you some useful eye exercise to restore your vision and eliminate the daily strain from your eyes.
Improve Your Eyesight with Trataka
Your eyes are the windows of your soul, and you can see what someone is up to by looking into their eyes. Hence, it’s important to have clear eyesight.
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Trataka is a yoga technique devised by the ancient sages to improve vision. It’s a purification process to cleanse your vision and help to silence the mind. Sit with your back straight while you keep your eyes focused on an object without winking until tears start streaming down your face. The small object can be an image and the flame of an oil lamp. You should place this object in the line of sight at a distance of about four to six feet. You can also do this Kriya without staring at an object. Just analyze the wall in front of you without moving the eyeballs or eyelids. Make sure that you stare at a fixed point on the wall. Before you begin this exercise, start off by moving the eyes without moving the head. Roll your eyes up and down, sideways and from corner to corner diagonally. First, you can make this movement with open eyes and then repeat it with closed eyes. It will provide the necessary exercise to the eye muscles. Trataka then follows it. This training will make your eyes clear and relax your mind. Since you are using the eye muscles, they become stronger. You can perform this Kriya daily without any harmful effects.
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20-20 Vision
Sharpen Your Eyes and Improve Your Vision Blinking Blinking is an easy way to keep your eyes fresh and be able to focus longer. Computer and television fans tend to blink less, especially when they are focused on their activity.
How to do it?
For the next two minutes’ blink, every four seconds. After you have done this, notice how your eyes feel. Are they strain, relaxed or tired?
Try not to blink for 30 seconds at a time for two minutes. Do you feel any difference? Anytime you are blinking, your eyes rest, and this contributes to
decreasing the eye strain.
Figure of eight This exercise is for your eye muscles and has the role in increasing their flexibility. How to do it?
Imagine a massive figure of eight in front of you about 10 feet high.
Now turn the eight on its side.
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Try to trace the number with your eyes, slowly.
Do it one way and the other each direction for one minute. It may seem an awkward movement at first, but you will see that it is
useful.
Near and far focusing How to do it?
You should stand or sit in a comfortable position for two-three minutes at a time.
Put your thumb about ten inches in front of you and focus on it.
Now focus on something else more distant about 10 – 20 feet in front of you.
Switch between focusing on your thumb and the 10-20 feet object in front of you on each deep breath.
It will strengthen the muscles of your eyes and improve your overall vision in the long term.
Palming This exercise is helpful to relieve the tense tissue around the eyes. It is a fantastic method to relax your eyes while taking a computer break. How to do it?
Breathe a few times deeply before you begin.
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20-20 Vision
Stay in a comfortable position while leaning forward on a desk or with your elbows resting on your knees. Close your eyes.
Place your two hands on your closed eyes with the cup of your palm covering them. Keep your fingers over your forehead and the heel of your hand on your cheekbone. You should blink freely, and you should not put too much pressure on your eyes. This exercise helps you to rest your mind and eyes for a few moments.
It can make a notable difference in your working day if you do this exercise every day at work.
Zooming How to do it?
Sit in a comfortable position.
Stretch out your arm with your thumb up.
Focus on your thumb and then bring it closer to you. Focus on it all the time, until you bring it about three inches of your face.
Now fully outstretch your arm again.
Repeat the exercise for two minutes at a time throughout the day. This exercise will help you focus and will strengthen your eye muscles
at the same time.
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