Eyezercise Free e-book 2010

Thank you for downloading this free e-book from Eyezercise.com. Included are your 10
free eye exercises, which in our program are called “supplemental” exercises because
they are designed to relax the eye muscles responsible for focus-ability. These exercises
are great for reducing or eliminating stress/strain in the eyes, which can immediately
improve the clarity of your eyesight. Our program offers 20 different eye relaxation
exercises, which are meant to be accomplished in conjunction with the real power
exercises (known as plus lens training), only available in the full Eyezercise Training
Program.

Most eye exercise programs only provide eye relaxation techniques, and sell for much
more than our training program. As a bonus for downloading this free e-book, we have
included a primer for plus lens training, the core of our potent system for improving your
eyesight.

If you would like the full program to try under our no-risk 60 day guarantee, simply go to
www.eyezercise.com and get your copy today.

10 Supplemental Eye Exercises

In this chapter we will learn how to perform important relaxation exercises

to supplement the plus lens training. Eye exercises can be broken down into
two major groups: those everybody needs to do to improve flexibility and
responsiveness in their eyes through relaxation (these will be called
Common Exercises and can be found in this chapter), and those which use
the plus lens training technique (found in the next three chapters). Plus lens
training is where the real workout for your eye muscles is accomplished. It
is extremely important to stretch the eyes, eye muscles, and adjacent
muscles as well as dissipate tension in the body by doing these
supplemental exercises for 5 to 10 minutes prior to the plus lens training.
The total daily workout should last no more than 30 minutes per day.

Rules for Success

In order to achieve your goal of improved vision, it is important that you
have a good space in which to work. That space should be quiet and private.
It should also have good lighting.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

1
Eyezercise Free e-book 2010

Getting Ready
The following are essential components to integrate into your vision
improvement program:

• Breathe: As in yoga, the importance of good breathing is essential to

getting the most out of your exercises. As you look around your world,
become aware of when you are holding your breath. Breathing regularly will
bring more oxygen to your eyes and reduce stress on your vision.

• Blink: Remembering to blink will help prevent staring and over-exertion as

you do your exercises. It will also soothe and moisturize the eyes.

• Smile: Adding a smile to your exercises will help reduce any tension you
might be holding in your eyes.

• Have Fun: These exercises should be viewed as something enjoyable

rather than a task you have to do. Think of the rewards that await you for
your efforts.

• Commit: Anything worth achieving is worth doing. Commit yourself

toward a goal.

• Believe: You must believe so you can achieve. Check in with your belief
systems about improving your eyes. It is possible, so make sure you believe
it as you begin the program.

Common Exercises
Each of the exercises should be done for three to five minutes. All exercises
except palming, sunning, and eye massage should be done if possible with
your plus lenses on.

1 Breathing
How you breathe is an integral part of your health and your vision
improvement. Smooth, even breathing, deep and rhythmic, helps us to
center our attention on our inner-self. We concentrate on the steady intake
and exhalation of breath. Air is taken in all the way down to the bottom of
the lungs. As it fills the lungs, they expand and our stomach pushes
outward. As we exhale pushing air up slowly from the bottom of the lungs,
our stomach contracts. Most of us breathe very shallowly. We contract our
Copyright 2010. All rights reserved worldwide by Eyezercise.com
2
Eyezercise Free e-book 2010

lungs, pull our stomach in, and lift our shoulders when we inhale and push
them out while we exhale. This is backwards!!! This exercise is very
soothing. It can be done anytime, anywhere. It is difficult at first, so practice
it patiently.

Instructions
Do not wear any glasses or contact lenses if possible.

a. Sit on the floor or on a comfortable chair in a quiet room. Or stand in a

balanced position with your knees slightly bent.

b. Close your eyes gently.

c. Notice the rhythm of your breathing.

d. Inhale deeply through the nose. Try to let your shoulders remain down
and loose. Lungs are like balloons, so let them expand. As they fill, imagine
that they go all the way down to your pelvic seat.

e. Exhale slowly and evenly through the mouth, pushing the air out from the
bottom of your lungs. Feel your stomach and chest flatten but do not
squeeze the air out. Let your lungs rest at the end of your exhale and simply
allow your body to begin its next inhale. Try not to force the inhale, but wait
for the natural impulse to breathe.

f. Repeat the inhale and the exhale letting a natural rhythm flow
continuously. Do not over breathe.

g. Concentrate all your attention on the intake and exhalation of air. Let
thoughts simply evaporate.

h. Let your eyelids hang heavy until they gently close. Your eyes
should be
unfocused and the eye muscles relaxed. Let your jaw go slack. Your mouth
should be slightly opened. Say the word “Duuuuuuuh” in order to help your
jaw drop.

i. Let your body move slightly to prevent muscles from becoming locked.

j. Continue breathing for three minutes.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

3
Eyezercise Free e-book 2010

51
k. When you open your eyes, don’t look at anything in particular. Just let
your eyes open without refocusing so they can momentarily receive light in
the most natural and relaxed way. Practice this breathing technique as
often as you wish with and without your glasses/ contacts on.

2 Vision Statements
Your attitudes and belief systems are extremely important to improving
your vision. Anatomy and physiology show that the eyes are tools for the
mind; therefore, focusing your mind in the correct way is essential for
improving your vision. Therefore, you should begin your program by
declaring your intentions about your vision. The following are some possible
statements you might use:

• I can improve my vision

• My eyesight can get better
• I don’t have to depend on my glasses to survive
• I am ready to see the world
• I can see without glasses
• I am now ready to see better

These are just some examples of Vision Statements. You can create your
own or adjust these to your particular vision condition.

3 Palming
This exercise is done without any glasses or contact lenses. Palming is done
to reduce stress around the eyes. By placing your palms around your eyes
you are stimulating very powerful acupuncture points which help to calm
the mind, relax the muscles around the eyes, and bring healing energy to
the eyes (through increased circulation).

Instructions
a. Remember to breathe. Take two deep breaths.
b. Find a flat table to sit at, lean forward, place your elbows on the
table,
and close your eyes gently.
c. Now, place the palm of your left hand over your left eye, your fingers on
your forehead, and the hollow of your palm directly over the eye, but not
touching it. There should still be room to blink. The heel of your hand rests
on the cheekbone.
Copyright 2010. All rights reserved worldwide by Eyezercise.com
4
Eyezercise Free e-book 2010

d. Place the right hand over the right eye with the fingers crossing overthe
fingers from the left hand. The palm should be over the eye and the heel of
the hand resting on the cheekbone.
e. Make sure your elbows are low enough so that your face and the weight
of your head is resting in your palms, and there is no stress on the neck.
Palming gives you the opportunity not to try to see, but to focus on relaxing
your mind and eyes simultaneously. Even though we recommend that you
do this for only three minutes, palming can be done for as little or as much
as you like throughout the day as a way to relax your eyes and calm down
from the tensions of daily life.

4 Figure Eights
This exercise increases the flexibility of your eye muscles in a relaxed way.
53
Instructions
a. Remember to breathe. Take two deep breaths.
b. Either stand or sit with your feet shoulder width apart and your hands at
your sides. Do not cross your hands. Let your knees bend slightly.
c. Imagine a figure eight approximately ten feet from you lying horizontally
(lying in the shape of an infinity sign).
d. Let your eyes trace along the figure eight without moving your head. First
trace in one direction, then in the opposite direction. Always remember to
continue to breathe and blink as your eyes move effortlessly along the
figure eight. Check for tension in the jaw and let it release.

5 The Hot Dog

This exercise is done to improve the flexibility of the inside muscles of your
eyes (called the ciliary muscles). It is important to keep those muscles
flexible.

Instructions
a. Remember to breathe. Take two deep breaths.
b. Either stand or sit with your feet shoulder width apart. If you are standing
make sure your knees are slightly bent.
c. Aim your eyes on any target in the distance.
d. While looking at your distant target, point your index (fore) fingers
toward each other horizontally about eight inches in front of your eyes
(palm facing you), and into your line of sight.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

5
Eyezercise Free e-book 2010

e. Still aiming your eyes at the distant target, calmly notice a mini-hot dog
has appeared between the tips of your fingers. Remember to continue to
breathe easily and deeply. Do not let the awesome beauty of the mini-hot
dog distract you and cause you to aim your eyes directly at it. Continue to
aim your eyes towards the distant target.
f. Pull the tips of your fingers apart slightly and observe the hot dog floating
in the air.
g. Now keep the hot dog for two breaths, and then look directly at your
fingers and the hot dog will disappear. Do not retrieve the hot dog for two
breaths; then look again in the distance and find it once again. Switch back
and forth for two minutes.

6 Scanning
Staring is bad for your eyes because it freezes the energy and muscles,
restricting the blood flow. Having your eyes scan is the opposite of staring.
Scanning objects in your environment keeps your eyes alive and energetic.

Instructions
a. Remember to breathe. Take two deep breaths.
b. You can stand, sit or move around your environment.
c. As you look at objects, let your eyes glide over them as if you were
painting them with your eyes. Continue to breathe deeply and easily.
d. As your eyes shift from object to object allow them to move easily
without staring and continue breathing and blinking. They should move in a
relaxed manner without any tension. Make sure to release any tension in
the mouth or the jaw.
55
7 Effortless Focus
This exercise is done to increase your awareness of the object you are
focusing on and what surrounds it.

Instructions
a. Remember to breathe. Take two deep breaths.
b. Choose a convenient point of focus for your attention and intently gaze at
that point.
c. Relax your focus and look at the same point effortlessly. Be aware of the
difference in how you see - with effort and without effort. Notice how your
peripheral vision expands when you look with ease. This way of seeing

Copyright 2010. All rights reserved worldwide by Eyezercise.com

6
Eyezercise Free e-book 2010

should permeate your everyday experience, allowing your eyesight to

expand rather than contract to tunnel vision.

8 Near and Far Focus

This exercise is done to improve the flexibility of the eyes as they change
from distance viewing to near visual focus.

Instructions
a. Remember to breathe. Take two deep breaths.
b. Either sit or stand with feet shoulder width apart. If you are standing,
bend your knees slightly.
c. Hold your thumb six inches away from your eyes directly in front of your
nose.
d. Gaze easily at the thumb and take a deep breath. Then focus on a distant
object at least ten feet away and take a deep breath. Change this focus
every breath. Feel the muscles in your eyes change as you shift your focus.

9 Eye Massage
Throughout China eye exercises are done in schools, offices and factories.
By taking regular breaks for eye exercises many people are able to prevent
the need for glasses. These massage exercises are primarily concerned with
relaxing the eye muscles. You will be using finger massage to stimulate what
are known as acupressure points.

Instructions
a. Remember to breathe. Take two deep breaths.
b. Sit quietly and relax, feet shoulder width apart, knees slightly bent.
c. Close the eyes gently.
d. When you press each point be gentle. Don’t use too much force and avoid
putting pressure on the eyeballs.
e. Put your thumbs below your eyebrows and above the inside corners of
your eyes and place the other four fingers of each hand on your forehead.
Press your thumbs into the point for four breaths.
f. Use the thumb and index finger of either hand to massage the bridge of
your nose. Press the point and then squeeze with an upward motion. Press
and squeeze four times for four breaths.
g. Place your middle fingers on your cheekbones, directly below the center
of each eye. Massage the center part of your cheek for four breaths.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

7
Eyezercise Free e-book 2010

h. Massage a point starting at your temples right below the eyebrows and
level with the outside end of your eyes. Then place your thumbs on the
inside end of the eyebrows and massage. Move to the middle of the
eyebrow and massage. Then massage the end of the eyebrow. Lastly,
massage right below the middle of your eye.

10 Hydrotherapy
This exercise helps improve circulation to the eyes by using alternate warm
and cold compresses. Perform this without any eyeglasses or contact
lenses.
a. Place comfortably warm water in a medium size container and cold water
in another. Tupperware bowls should work fine.
b. Using a washcloth in each bowl, start with the warm water. Place the
washcloth over both eyes and relax for a minute or two. Remember to
breathe deeply.
c. Remove the warm washcloth and replace with the cold one. Hold this
over both eyes for one to two minutes.
d. Repeat this cycle at least two times for best results.
e. Take care to not push the washcloth into your eyes. Rather, the aim is to
provide gentle heat transfer to the eyelids and surrounding structure of the
eyes.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

8
Eyezercise Free e-book 2010

63
Plus Lens Training Primer

Before You Get Started with Plus Lens Training

This chapter is a primer for doing the plus lens training exercises. Please
read this section carefully to learn important information relative to PLT
which can make doing the exercises much easier for you as well as ensuring
that you do them properly.

1 The Vision Threshold

Throughout this and the next few chapters, you will see the words vision
threshold. Everybody has a range (or distance from a near point to a distant
point from your eyes) wherein they see with clear vision without glasses,
regardless of the vision problem. This range can be from only a few inches
to several miles, depending on your acuity and starting a measurable
distance from the eyes.

By placing a lens over your eyes (either positive diopter or negative

diopter), this window can change its magnitude and distance from your
eyes.

Nearsighted people’s range usually begins very close to their eyes and
extends a definite distance, beyond which objects become blurry. Some
nearsighted people will not even notice an area of blur up-close to the eyes,
even though they are looking cross-eyed at the object (this is known as
convergence). Farsighted people’s range usually starts some distance from
their eyes, and can extend almost an infinite distance. People with both
problems will have a smaller window through which they can see clearly.

In moving a viewed object toward or away from your eyes, the general
point where your field of vision goes from completely clear to the first
indication of fuzziness or blurriness (or vice versa) is called your focus
threshold. This point defines the maximum current capability of your eyes
to focus properly. Beyond this distance, the viewed object will become
more and more blurry.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

9
Eyezercise Free e-book 2010

If you are viewing a moving object which starts at the bridge of your nose
and moves progressively farther away from you, you might notice the
object starts out blurry until reaching a distance where the object comes
into clear focus, known as the near focus threshold. As the object continues
to move away from you, it remains clear until reaching yet another distance
farther away. This is known as the distant focus threshold.

An illustration of the Distant (A) vs Near (B) Focus Thresholds. In the absence of
astigmatism, clear vision is realized at any point between A and B.
65
As the object continues away from you, it once again becomes blurry. Due
to the specific condition and flexibility of your ciliary muscles and lens, you
may or may not have all of these viewing thresholds. For example, a young
hyperopic person should notice the object as blurry right in-front of their
eyes; however, because their accommodation range exceeds the diopter
requirements to view the object, the object appears clear. In more simple
terms, the young person can see the object clearly because his eyes have
the ability to overcome the farsightedness.

On the other hand, an older person looking at the same object in the same
position with the same physically shaped eye may notice the object as
extremely blurry because they can only accommodate less than one diopter
and this is not sufficient to see the object clearly unless they move it farther
from their eyes.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

10
Eyezercise Free e-book 2010

2 Special Information

• In using plus lens training, you will be taking advantage of a special

property of the glasses; your near and distant focus thresholds will now
be within arm’s reach. You can then exercise your eyes at the
appropriate threshold, depending on your problem. For example, if you
are nearsighted (distant vision is blurry) then you will exercise your eyes
at the distant threshold.
• Another special property of the plus lenses is that your near and far clear
vision thresholds become extremely sensitive. By moving a viewed object
as little as a fraction of an inch, you have effectively forced your eyes to
make a large adjustment in order to focus. Everything about your vision
becomes amplified, which gives you an enormous amount of control over
the resistance your eyes must overcome to see clearly.
• Most of us have a dominant eye. This usually goes unnoticed until starting
these exercises. If your dominant eye is significantly better than the
other, we recommend using an inexpensive eye patch to cover the good
eye. This will prevent you from relying on the good eye to do the
exercises.
• Some people have both farsightedness and nearsightedness. If you have a
pair of bi- or tri-focals, you are a likely candidate. We recommend that
you start with the section dealing with the farsightedness first since this
is usually the easiest to overcome. After building your way up in that
section, start integrating the nearsightedness system into your training
session. Remember, you will ultimately be working at both your near and
distant thresholds to expand your clear vision window.
• You may notice while doing the exercises that some parts of the text are
blurry while others are very clear. This is a result of the sensitivity of the
lenses we discussed earlier. Although your peripheral vision is important,
you only need to concentrate on the area of central vision.
• If you wear contacts, you can keep the contacts in as a matter of
convenience without affecting the benefit gain from these exercises.
However, we recommend that you gradually reduce the time you wear
the contacts for distant vision.
• It is important to establish yourself with good visual habits while working
this program and after you achieve your visual goals. In many cases, you
can reduce or eliminate the external stresses which can be mostly

Copyright 2010. All rights reserved worldwide by Eyezercise.com

11
Eyezercise Free e-book 2010

responsible for your vision deteriorating in the first place. For more
information on good visual hygiene, see chapter 9.

3 The Eye Stretch

Integral to all exercises is a stretch and resting period in between most work
cycles. This aspect of the exercise routine is very important as it helps the
eyes to relax and improve muscular circulation and endurance.

The stretch differs from the common exercises in that this is something you
do while using PLT to help your eyes accommodate through the plus lenses.
Since this stretch is performed while you are holding a book at a specific
distance from your eyes, it is essential to be careful not to move the book
any closer or farther away from you.

To perform the stretch, close your eyelids while imagining you are opening
your eyes as wide as possible. Simultaneously take in a deep cleansing
breath. Your cheek muscles should seem like they are moving down toward
your chin and your eyebrow muscles should seem like they are moving
above your hairline. While doing this, roll your eyes around in any direction
without opening your eyelids and exhale with relaxation. This stretch should
last a few seconds and should feel like the stress in your eyes is physically
going away.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

12
Eyezercise Free e-book 2010

69
Plus Lens Training - Nearsighted

This chapter will describe in a detailed step by step format how to use the
Plus Lens Training program (PLT) if you are nearsighted. If you have
difficulty seeing close-up, you are farsighted and should go to chapter 6.

Although you are free to get started right away doing these exercises, we
would like to encourage you to familiarize yourself with the adjunct
relaxation exercises found in Chapter 3 as well as the educational material
about how we see (Chapter 2). Relaxation of the eye muscles is essential for
good distant seeing. Most often, stress in the eye is the result of stress in
the rest of the body. Many nearsightedness problems can simply vanish
overnight just by performing the relaxation techniques.

If you remember from Chapter 2, nearsightedness is synonymous with

myopia and is a condition that causes you to be unable to focus on objects
at a distance although you typically will maintain excellent near vision. That
is why they call it nearsightedness since it is easier to see near than far.

In order to reduce the effects of this condition, you need to bring more
flexibility to your eye muscles, since most people with nearsightedness have
tension in both the intraocular muscles (the ciliary muscles) and the
extraocular muscles. Therefore we are going to exercise your ciliary and
extraocular muscles to achieve two things: 1) to have more control of your
lens so that it can become flatter when the ciliary muscles are at rest, and 2)
to help the rectus muscles “squish” your eye back against the eye socket in
order to make it flatter as well (don’t worry, it doesn’t hurt). Your eyes
already know how to do each of these and it should require no effort on
your part to make each happen. Simply following the exercises should help
develop each response.

By performing the following exercises, you may add both flexibility and
strength to your ciliary body muscles and change the internal stresses (over
the long term) which may have originally acted to cause your eye to
become nearsighted.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

13
Eyezercise Free e-book 2010

Warning
The glasses used with the Eyezercise Program are for training use
only. Do not attempt to wear these glasses other than with these
exercises or in a safe environment. Do not wear these glasses while
operating any machinery, driving, flying, or any other activity where
your eyesight is essential to safety. These glasses are not
prescription lenses specific to your needs, but are to be used with
the Eyezercise! program in the safety of your home or office.

1 Finding Your Distant Focus Threshold

Since everybody’s vision is slightly different, we need to determine which
pair of training glasses to start with, and what distance is required to
establish your distant focus threshold.

Editor Note: The use of plus lens training requires the purchase of at
least 2 pair of inexpensive reader glasses found at most pharmacy or
Wal-Mart stores. The glasses are not included in this program, but
the full program comes with complete instructions on how to select
the best strength reader glasses for your particular training needs.
Throughout the text, these reader glasses are referred to as
“training” glasses.
71
Most nearsighted people should start with a weak pair of reader glasses,
hence forth called training glasses; therefore, put these on and open a book
of good quality text (quality as in clarity of the characters). Be sure that you
are in a well-lighted area (not fluorescent) and that the print is of normal
font size (12 to 14 pt font) with black characters on white paper.

Example: This is 14 point font.

Now, hold the text very close to your eyes (about 3 or 4 inches). The text
should be blurry. Slowly move the text away from your eyes. The text
should become clear at a specific distance near your eyes...continue moving
the text away. Eventually you should come to a point where it becomes
blurry again. This point where the text goes from perfectly clear to just
barely blurry is called your distant focus threshold. This is where you will
remember to perform your exercises.

Copyright 2010. All rights reserved worldwide by Eyezercise.com

14
Eyezercise Free e-book 2010

If your distant focus threshold is uncomfortably far away from your eyes
with the weaker training glasses, take those off and put on your stronger
pair of training glasses and repeat the above procedure. You should notice
that you have to bring the text much closer to your eyes to find your distant
focus threshold. You should be able to find a comfortable zone to work in.

2 Performing the Exercises

Order the full Eyezercise Program now to get started improving

the clarity of your eyesight in just 30 minutes a day!

Copyright 2010. All rights reserved worldwide by Eyezercise.com

15