9. Week 2: Muscle Movement Lesson
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Points to Note:
- You should not wear your glasses when doing the exercise
- You should practice the exercise in bright sunlight
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Instructions
- Left eye only – two minutes or longer
- Right eye only – two minutes or longer
- Both eyes – ten minutes or longer
Step 1. Sit comfortably by the window or outside in the shade, take slow deep breaths using the diaphragm. Keep your head still during the exercise.
Step 2.
Start by looking at the farthest object in the horizon (cloud, house, tree, grass, etc.) and focusing on a few points (pick points formed from a corner or an edge) in the object. Then, look at a closer object and focus on a few points in that object. Work your way back to objects close to you. You may look at five or more objects on the way back. Once you reach an object in front of you, focus on the tip of your nose for five second before working your way out to farther objects. Continue to work your way out and back for the duration of this step. Work your eyes quickly but give it enough time to spot and focus on a point before moving on to the next point. Try to look at different objects in all areas within your visual field.
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Do this:
Step 3. Allow the sunlight to shine on your face and onto the eyes as you look from point to point. Keep your focus on a cloud or on a tree, but allow the sunlight to caress the eyes. Do this for three minutes or longer. Do not look directly at the sun.
Step 4. To finish the exercise, rub your palms together until they are hot. Place your palms over your closed eyes without putting pressure on the eyes. Feel the soothing warmth and relaxation of the darkness as you take deep breathes. Do this for one to five minutes.
