Week 1 Lesson Tips

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General Tips

When you start doing this exercise, the scene will look too bright because your eyes may not have adapted to the bright light yet. Your face will feel like it is scrunched forward, and your eyes will blink and may even tear up. You can keep your gaze at a distant tree until your eyes get used to the bright light, then look up to the clouds. After 5 minutes your eyes will adjust to the light and your face muscles will relax and the tears will stop. After one week, the bright light will not cause anymore discomfort.
Your eyes will feel heavy and tired from the training, so rest them by closing your eyes and placing your palms over them. Do not force the eyes when they are tired, because it will only cause more strain and develop new bad habits for using the eyes. The objective is to get rid of bad habits, not form new ones.
The more time you can spend in bright sunlight and looking at distant objects, the faster you can improve and restore your vision. Whenever possible, choose to do your work by a window with the sun shining on the pages you are reading or writing. Your eyes are made for this light and will benefit greatly from it.

Step 1 Tips

Use your diaphragm to breath. Your stomach should move in and out during breathing and your chest should be still.
Breathing is important for all the cells in the body. It calms the mind and relaxes the body. To take deep breaths, you will use about 80 to 90 percent of your lung capacity. Do not try to force all the air out of the lungs nor bring in so much air that your chest feel strained. You want to feel the lungs expand and contract fully in a smooth and relaxed manner.

Step 2 Tips

Our eyes see best one small area at a time. Practicing this during the exercise will help the eyes to focus better. When you first start, it is difficult to tell if you are looking at one spot or the entire area because the scene is blurry. The important thing is to consciously pick a spot for the eyes to point towards.
You can test to see the difference between looking at the whole tree or cloud at one time versus looking at one small area at a time. Can you notice that your vision appears blurrier and duller when you look at the whole object? It may be hard to tell when everything is blurry, but you may be able to see the difference by switching back and forth between the two types of looking.
When you are daydreaming or in deep thought, your eyes glaze-over and the scene is slightly blurry. This is the same effect as trying to see the whole of an object. This habit of seeing makes our eyes focus incorrectly. It is good to be conscious of what you are looking at so that your eyes and mind learn to focus correctly. Do not daydream during this exercise — pay attention as you look at one spot to the next.

Step 3 Tips

Allowing sunlight to shine on our eyes as we look into the distance will help to force the iris, ciliary, and extraocular muscles to extend back to its rest position. It is drastic but the muscles must return to its rest position in order for it to recover. Relaxing the eye muscles is a start but will take a lone time without help. The bright light will help pull and stretch the muscles back to its rest position allowing it to recover faster.
You can tell if the sun is shining into your eyes by checking your peripheral vision for the sun. If you can see the sun then it is shining onto your eyes. If not, lift your face higher towards the sky until you can see the sun in your peripheral vision. Remember to focus on a cloud or tree as you sun your eyes. Do not look directly at the sun.
Avoid sunning the eyes during the intense sunlight times between 11AM to 3PM.
When we are doing things outdoors, there will always be times when the sun will shine on our eyes. It does not harm our eyes in any way as long as we are not looking directly at the sun. In this exercise we are consciously allowing the sun to shine on our eyes rather than letting it happen by chance.

Step 4 Tips

Palming gives you a chance to relax the eyes after the training. Learn to feel and sense any tension you may be holding around the eyes. If you feel tension, sense exactly where it is. As you feel the warmth of the palm while taking deep breathes, try to release that tension. Releasing the tension should feel like you are dropping your arms to the side of your body after tensing them lightly.
You should palm whenever you feel that you are tensing the eye muscles and you can not relax it. Just remember to focus on feeling the warmth of the palms, and feeling the rhythm of your deep breathing. It is a good way to relax your eyes and your mind.
After practicing, your eyes will adjust to the bright light from the clouds. It will need time to adjust back to low indoor light. Palming or closing your eyes will helps to give them some time to adjust. If you immediately go into a dark room or look at a dark area, it will appear very dark. Your eyes need a minute or two to adjust to the low light.

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