The Truth About The Eyes
A great ancient sage once stated that the eyes are the "windows" of the soul. How clear is your vision? Can you see the world without blurry vision or distortion? The so-called "normal" eye can easily read the 20 foot line on the Snellen Eye Test Chart at 20 feet away--this is called 20-20 vision. There is no limit as to how much one can improve their vision beyond the 20-20 range. Healthy eyes are a marvel of nature's creation. A person with above average eyesight can easily read the 10 foot line (smallest bottom line on the Snellen Eye Test Chart), at 20 feet away--20-10 vision! I have seen people who can read the 10 foot line at 50 to 60 feet away--60-10 vision. This is called "telescopic vision." There is also no limit to reading small "Microscopic Type Print"--known as "microscopic vision." There is no limit to how sharp and clear one can see in the distance and close-up. We are all walking, talking, seeing miracles of Great Nature. The sages say human beings are "solidified sunlight," or "trails of light," because our eyesight and our very life is totally dependent on the Solar Orb! We would all become blind without the healing rays of sunlight upon our retina. Sunlight also gives us natural Vitamin D for healthy skin and eyes. The eye training secrets contained in this book have taken me from 20-600 (progressive advanced myopia, or blind without glasses), to better than 20-20 vision. If you practice and are persistent in your eye training, you too can improve vision quickly.

Eye Muscles Accommodation: The Mystery Unveiled
In order to "see" properly, the eyes must accommodate. Accommodation takes place when focusing on various distances--close and far. Which muscles are doing the focusing during accommodation is debatable among Ophthalmologists. Dr. Helmholtz, an early eye doctor, found that only the "ciliary" eye muscles do the accommodating. The Helmholtz Theory is the "accepted belief' of most modern eyeglass doctors. Dr. Bates, a natural eye specialist, felt that the two oblique eye muscles performed eye accommodation by compressing the round eyeball in the middle and making it longer horizontally. Dr. Bates cut these muscles in rabbits and found the eyes could not accommodate. When he injected a drug to paralyze the oblique muscles, the eyes failed to accommodate. When he put together the severed muscles and washed out the drug, the rabbit's eyes were able to accommodate again. The Helmholtz theory holds that accommodation is due to the expansion and contraction of the crystalline lens, caused by the action of the ciliary muscle. Dr. Bates, through his experiments, discovered and proved that it is not the crystalline lens but the six external muscles that act upon the eyeball and give the eye its ability to adjust and accommodate to near and far objects. The fact that patients who have had the crystalline lens removed are still able to see, and have the power to accommodate, should be convincing proof of this theory. It is obvious both the oblique muscles and the ciliary muscles work in conjunction when focusing. Here is the reason why--the normal eye when looking at a distant object becomes shortened, and when looking at a close object is elongated. The external muscles--oblique, recti, iris and the ciliary muscles all enable the eyes to accommodate properly. The external muscles lengthen and shorten the eyeball to enable light rays to fall upon the macula. The iris adjusts the pupil for the amount of light necessary to see clearly. And the ciliary muscle contracts the lens to focus upon the object. The ciliary muscle changes the lens and directs the rays of light to focus upon the macula or center of sight. While looking at a distant object of more than twenty feet away, the rays come into the eyes parallel. When looking at a close point rays come into the eyes at an angle. The normal eye must accommodate these rays in order to see clearly a close or distant point. All rays from nearby objects come to a focus behind the retina. The eyes must accommodate these rays by adjusting the shape of the eye so that the rays will focus on the retina. This is accomplished by lengthening the eyeball. The oblique muscles lengthen the eyeball so the rays can focus easily on the macula. The recti muscles and the ciliary muscle work in conjunction when the eyes are focused upon a distant point, in shortening the eyeball. Simply, the external muscles focus the rays of light, the iris adjusts the light and the ciliary muscle focuses on the object. The iris adjusts the size of the pupil, In a healthy eye, the pupil is smaller when viewing a distant sight, and grows larger when seeing a close object. The pupil becomes smaller in sunlight, and grows larger when seeing a close object. The pupil becomes smaller in sunlight, and grows larger in darkness. In other words, an adjustment is made by the iris to open the pupil and let in more light to see in dim light. During a bright sunny day the iris closes the pupil--to prevent glare to see clearly. As you can readily see the iris also helps to accommodate the rays of light, so that a clear focus can be registered on the macula. In short, the external muscles focus the rays of light, the iris adjusts the light and the ciliary muscle focuses on the object. A very simple, but profound process. Eyesight is truly a miracle of nature's creation. In short, poor eyesight, according to actual experience, can be corrected by strengthening the eye muscles through eye exercises, good reading habits, proper nutrition and overall improvement of health.

How Good is Your Peripheral Vision?
In the normal healthy eye peripheral vision is quite clear on the sides. Its range is very wide and high. Squinting, too much reading, heavy concentration, mental tension and malnutrition weaken the peripheral vision. The first three causes tend to center its attention on a point, while leaving out the side areas. In the Eye Exercise Technique Chapter, we will discuss a Peripheral Vision Technique to improve your side vision.

A Quick Lesson in Eye Anatomy
The normal healthy eye is almost spherical and is made up of three layers of tissue:
1. The Outer Layer, or Sclerotic;
2. The Middle Layer, or Choroid;
3. The Inner Layer. or Retina.

The First, or Sclerotic Layer is opalescent. Its center is transparent and is called the cornea. Light comes through the cornea. Behind the cornea, the second layer, or choroid is visible. The Second, or Choroid Layer contains tiny blood vessels which transports blood to and from the eyes. This is why good nutrition vitalizes the blood stream, and eye exercises flood the eye muscles and nerves with fresh blood and oxygen. The choroid layer contains the iris, with the pupil in its center. Right behind the iris is the crystalline lens, which absorbs light as it passes through the pupil and focuses it upon the retina. The choroid layer forms in rolls around the crystalline lens and is known as the ciliary process. Located here is the ciliary muscle connected with the crystalline lens by a tiny ligament, which controls the contraction and expansion of the crystalline lens. The Third, Inner Layer, or Retina is a continuation of the optic nerve--located in the rear of the eye--a direct outgrowth of the brain. The retina is extremely thin and fine, and images of the outer world are cast upon it. Eyesight cannot function without the retina.

Eye Retina's "Yellow Spot": Secret to Vision
The "Yellow Spot" is a part of the retina that allows details to enter into the field of vision. The central pit of the yellow spot or fovea centralis, sees twice as good as the retina itself, particularly in bright light. When you gaze at an object or read a book, you see with the central pit. Objects around that point are seen with the rest of the yellow spot. By focusing on an object or letter for a second or two, you see twice as well as otherwise. The iris adjusts the size of the pupil. The pupil, in the normal eye, when looking at a distant object is smaller. The pupil grows larger when looking at a nearby object; it becomes smaller in sunlight and grows larger in darkness to accommodate more light. The brain and eye make an adjustment to open the pupil to let in more light to see a nearby object in dim light. During a bright sunny day the iris closes the pupil to prevent glare, so the object can be seen clearly. In the normal eye peripheral vision is quite clear. Peripheral visions' side to side and up and down range is very wide and high. Peripheral vision is weakened by excessive eye-squinting, excessive close work and intensive long mental concentration These activities actually center the eyes' attention upon a single point only, while leaving out the side vision. Dr. Bates said. "The normal eye sees one thing best, but not one thing only." Practice peripheral vision often throughout the day while walking, driving or just gazing out the window. Be 'aware' of objects to your side, above and below your line of vision. By doing this, your peripheral vision improves. However, do not try to focus your visual attention on the "periphery," just be aware of peripheral objects around you.

Oriental Eye and Health Diagnosis
The eyes are truly the "windows of the soul" and the mirror of physical health. The human eye holds many inner secrets. Oriental herbal doctors report that the eyes operate in close connection with the liver. A poorly functioning liver causes the eyes to ache and create dark circles around them that do not bear the light very well. Jean Rofidel, a master of Do-In (Self-Massage) says: "The eyes of a person in good health bear everything: blinding light, cold and wind without crying, onions etc." If you are in good health you do not need sunglasses. "If you blink too much (more than three times a minute), it is a sign of organic weakness," (especially of the liver). Eating too many sweets, fats, animal foods and alcohol make the eyes tired and weak. Excessive sexual activity can cause dark circles around the eyes. Excess liquid intake causes kidney water-logging, edema, weakness, lower back pain, frequent eye blinking, and puffy bags under the eyes.

How The Eyes "See"
Eyesight consists of more than the eyeball itself. It is connected to the optical apparatus, buried deep in the socket and connected to the brain itself. Rays of light converge upon the retina and forms an inverted image, which is transmitted by the optic nerve to the brain, which gives us vision. Light rays reflected from an object of vision, focus directly on the retina. However, if the eyeball is too short from front to back, light rays coming in will not focus when they hit the retina--they will diffuse or spread out, causing blurred vision. This happens because the retina is stimulated in too many places instead of at a single point. This is called farsightedness. In nearsightedness, the eyeball becomes elongated so that the light entering it are focused before they reach the retina.

Are Eye Glasses Necessary?
When I first started natural eye training I made the mistake of throwing away my eye glasses from the start. Discarding the eyeglasses while my eyes were still weak, actually slowed down my eye improvement for many years. Here is the reason why I believe this to be true: Straining to see without glasses too soon places excess strain and tension on the eyes and brain. Visit your local optometrist and ask for weaker lenses, or ask him to grind down your present glasses a half diopter. Vision Therapists prescribe a 20-30 lens, so that you can constantly improve your vision. As your vision fitness improves over the months and years, have your eye doctor give you weaker lenses for your glasses until you reach a point where they can be dispensed with entirely. Do not rush this process. It takes times to strengthen weak vision. Please learn from my personal experience and heed this advice, especially if your vision is very weak and blurry. When your vision reaches 20-50 without glasses, you can use your natural vision occasionally without undue eye strain. Of course, you need to wear glasses while driving or looking into the distance. Once you are able to see 20-30 or better, you can dispense with glasses, entirely. If you have close vision problems (farsightedness), wear the weakest lens that still enables you to see the print Gradually, have the lenses weakened by your optometrist until you no longer need glasses to perform close work or reading. Eye glasses and 'contacts' are at best a "crutch" for the eyes; they do not halt poor vision or stop the cause of faulty vision. We need to look for the individual cause or causes of weak vision. The cause can usually be found in poor eye habits, junk foods. nutritional deficiencies, toxic liver and colon, excessive eye straining, close work etc. At odd times during the day, remove your glasses to accustom your eyes to see naturally without them. If you practice these eye training routines with patience, determination and dedication, you too may soon have perfect sight without glasses. Stick to it! You must give it time.

How Long Does It Take to Achieve 20-20 Vision?
Working with natural eye training methods takes time. Everyone has different eye conditions. It all depends on how poor your vision is. How long you have worn glasses or contacts? If you thoroughly understand and apply these natural eye teachings, your vision will improve at a faster pace. If your vision is 20-50 or less, it may take a few weeks to a few months to bring your vision back to normal (20-20). If you have 20-70 to 20-100 vision, it may take several months to a year. If you have 20-200 or worse, it may take a few years. It all depends on your understanding, dedication and consistent practice of these special eye training techniques. No matter how long it takes, the goal is to become naturally visually fit. Most people after the age of 45 require glasses and begin losing their vision. You will not lose your vision if you perform these exercises conscientially, even into advanced age, once you acquire normal 20-20 vision. If you consult with Vision Instructor your eyesight will improve faster, because they will show you how to relax your mind, body and eyes.

Daily Eye Strengthening Habits - Practice Distance Seeing
The human eye was not designed by creation for extended use in close-work (reading, computers, factory work, sewing etc). Gazing into the distance is the natural position of the eye (20 or more feet away). Ciliary eye muscles RELAX when viewing objects more than 20 feet away because the rays of light come in parallel. During close-work, light flows into the eyes diversely, thus causing ciliary eye muscle strain. Why is this so? Because it must "contract" to allow light to focus upon the macula. Myopia (nearsightedness) has two causes: l. Not focusing or using the eyes enough while looking into the distance; 2. Performing excessive close-work. Unfortunately, we live in a close-vision world. Twenty-first century life has reduced the need for clear, far-seeing eyesight. Many people rarely look at an object more than 50 feet away. Excessive close-work has caused an epidemic of weak distant vision. Books, magazines, newspapers, precision work in our offices, factories and schools require extreme close-vision for hours at a time. Eyes were simply not designed for this constant close-work. Most of us start out in life with good vision, but after high school and college, plus years in front of a computer, we end-up with "thick-window-pane-glasses." Our health and vision deteriorate in spite of our material knowledge and credentials. We need wisdom with knowledge to give us true understanding of how the eyes truly function. Do you want clear, sharp vision? Then you must practice distance-seeing, Practice distance-gazing while walking. Look out the window into the distance to distinguish objects at or slightly beyond the far-limits of what you can see now. This practice helps to push back your "vision limit" to see further. Remember to always focus on objects you can see and strive to bring them into clearer focus. Relax your gaze. Never strain. Read distant signs, distinguish license plate numbers of passing cars. Watch birds in flight. Watch aircraft disappear into the horizon. Count stars at night.

What Causes Weak Eye Muscles?
Tests on thousands of people over the years have proven beyond doubt that in most cases weak vision is caused by strain on the eye muscles. Eye strain causes tense eye-muscles; tense muscles connected to the eyeball, eventually distort the shape of the eye. This is a fundamental principle in eye improvement training: By relaxing the tension in the eye muscles and strengthening weak eye muscles, weak or defective eyes can definitely be made strong again. Myopia, or nearsightedness means that the eyeball is elongated; and farsightedness hypermetropia) and presbyopia (old age sight) means that the eyeball is flattened. This is caused by defective accommodation. which is caused by weak, unbalanced eye muscles. A myopic eye is "frozen" in an elongated position, making it hard to see objects in the distance. The farsighted eye is "frozen" in a flat position, making it hard to see near objects. The liver sends energy, nerve impulses and blood to the eyes. Therefore, a clean blood stream, and a healthy functioning liver, which heals and strengthens the eyes. However, if the colon and liver is toxic and blocked with wastes, the blood becomes impure, health declines, and eyes will become weak, drab, with heavy dark circles around them. Eyes cannot be treated as an unconnected isolated organ. The blood stream and nervous system is directly connected to the eyes. There is an intimate association between the liver, blood and eyes. When the body cells and liver becomes weak, toxic and unhealthy, the eyes reflect this weakened condition. Do you want healthy vibrant eyes? Then you must build up your health and vitality through diet, exercise and eye training methods. Of prime importance is wholesome. unprocessed foods and thorough bowel elimination, two to three times a day.

Look Up From Your Close Work
This is an important eye habit you can practice while reading, at the office or watching television. This exercise keeps the eye muscles flexible and stops them from getting into a frozen position. Simply look UP from your close-work every five minutes and gaze (focus) at a distant object for five seconds. This exercise prevents eye-muscle cramping and also relaxes the eye muscles. Dr. Ross and Dr. Rehner, natural eye training doctors, advise us to "Look up and away from your close work at frequent intervals. No matter how fascinating or important your reading, drawing, or sewing may be, glance away from it for a few seconds every 5 minutes. This is just as important, as it is simple to do. We want you to continue this even when your sight has returned to normal." During close work, the ciliary muscles contract to properly focus the lens. These muscles kept in constant contraction for long periods, tend to remain cramped, thus when looking up, the vision becomes fuzzy. Holding a barbell in a fully flexed arm curl position for several minutes, causes the biceps and fingers to cramp strongly. When the weight is put down, the fingers take a minute to "uncurl" themselves from their tight contracted grip on the bar. The biceps also remains tight and contracted momentarily. This same principle applies to the eye muscles. Too much close-work cramps the eye muscles in one position and keeps them there if the "cramping" is not discontinued. The practice of looking up every few minutes minimizes eye muscle cramping, which causes the eyes to be focused for the near point when we wish to see farther away.

Avoid Close Work During and After Meals
Dr. Sasaki, a Japanese Eyesight Specialist states that you can add twenty years to your life if you do not read while eating, and go outdoors after meals for at least 30 to 60 minutes. Why does reading and close-work during and after meals impair the eyesight? Close work draws blood to the eyes, instead of being used for digestion, thus causing lack of nutrients to the eyes, weak eye muscles and cloudy vision. Going outside after meals provides the necessary oxygen to properly digest and assimilate food. Spending one hour outdoors after meals vastly enhances digestive powers, which improves and strengthens eyesight. Humans require large amounts of outdoor oxygen, especially for the kidneys, liver and eyes. This imparts vigorous health and superior eyesight. Breathing in outdoor oxygen and performing deep breathing exercises in the fresh outdoor air helps in the production of healthy red blood cells; it improves cellular oxygen; and it gives us inspiration, good health and long life. Take advantage of the outdoors, especially in sunny weather.

Correct Reading Procedures - Eye Habit Number One - Do not read when tired or sick
The body is a flowing, dynamic energy machine operating on Cosmic Chi, Earthly Chi and Food Chi. When the body is ill or tired, the eyes also become tired and blurry. Weak bodily energy weakens the entire system, especially the Liver, which is directly connected to the eyes via the acupuncture meridians. Reading during illness or fatigue weakens the focusing eye muscles. Do you remember a past illness or stress situation you had? You can bet your eyesight became dim or cloudy during that period. In my teens I did plenty of reading late at night when I could scarcely keep my eyes open; this was a great strain on my eyes. Consequently, my eyesight weakened. The rule of thumb here is to read or perform close work when your energy is high: during illness or fatigue obtain plenty of rest and sleep. Refrain from reading in poor lighting. Nature, or outside solar light, gives us 10.000 watts of bright light. Inside lighting is very dim in comparison, seldom reaching 150-200 watts. Most people read with 60-100 watt bulbs or less and strain their eyes. If you have trouble reading in dim light, your eyes will strain and weaken even more. It is best to read in daylight, with the sun or outdoor light coming through the window onto your reading or working material. Or better yet, do your reading or close work outdoors when the weather is clear and pleasant. When night approaches, shine a bright bulb-- 150-200 watts--onto your reading material to make it clear, and lessen eye strain. Adjust the light so it does not cause a glare on the page. Dr. Vogel recommends not to read at night before bed or in bed, as this can further weaken vision, cause bloodshot eyes, fatigue and insomnia. Maintain a good posture while reading. Poor posture while reading is a major cause of weakened and fatigued eyesight. Avoid slumping or hanging or craning your head down while reading. Sit comfortably erect. A slumped head position causes the eyes to point downward. This causes gravity to pull down on the eyeballs, which places strain on the extrinsic eye muscles, while holding the eyes back in the sockets. Holding this 'neck-bent downward position' causes lengthening of the eyeball, resulting in myopia or nearsightedness (flattening of the eyeball). Hold print parallel, twenty inches from the eyes. Please understand: Holding the print to close to the eyes is a major cause of myopia. When I observe young people holding their reading material too close to their eyes (less than 10"), I know they are heading for myopic vision. Dr. Sasaki and many other natural eye doctors do not recommend excessive reading for youngsters; read only when necessary. They need to gaze into the distance as often a possible. Many myopics can improve their sight by this one important eye habit.

Eye Habit Number Two - Avoid reading more than thirty minutes at a time
Thirty minutes is about maximum time the eyes can handle without strain or fatigue. Read for awhile, then get up and walk around, stretch or go outside for a breath of fresh air. Look into the distance. Take a deep breath, bend over and rub your face, forehead and around the eyes, exhale and stand straight. Inhale again and bend backward, then to each side, and exhale and relax your gaze. Close your eyes and place your palms over your eye sockets; and think or visualize black velvet or a large black dot. This palming method was taught by Dr. Bates. Deep breathing, face and head rubbing, bending, twisting and palming all help to refresh the brain and eyes, imparting increased energy and clear thinking. Make it your 'refreshment' break instead of coffee or pop.

Strain is the major cause of imperfect eyesight. Straining to "see" any object, far or near, in which you are enable to see clearly, places a heavy strain on the eye muscles. Similarly, straining to lift a heavy weight can strain a tendon or muscle. Straining to read 8ne print in poor lighting causes weak vision at the close point (farsightedness). Holding the print too close (less than 12 inches), reading excessively, and straining to "make out" objects in the distance is the major cause of nearsightedness (myopia). The correct method to read and avoid farsighted vision is to: 1) Read in good bright light; 2) While reading or performing close work, every few minutes focus in on a letter on the page, and gaze at it for five to ten seconds. To help overcome myopia, look into the distance at an object you can "see clearly" for a few seconds; this helps one to regain distance vision if it is weak or blurry. It is important to not gaze at objects you cannot see well enough--this strains the eyes even more! Practice looking at things 'effortlessly and relaxed. If you cannot 'see' an object clearly, do not strain to see it. Either get closer to the object, use brighter lighting, or temporarily wear glasses. Here are a few other causes of eye strain: Long exposure to cold wind directly into the eyes and bright artificial lights, (especially fluorescent lights). Watching television or movies excessively strains tired weak eyes. To strengthen, heal and relax your tired and strained eyes look at nature's outdoor bounties: green trees, green grass, mountains, beautiful flowers, flowing rivers, blue-green oceans, the open sky, the stars at night, the moon, the sun at sunrise or sunset--nature herself. She is the only one who can heal you, with the help of healing chi energy from the heavens.

Eye Habit Number Three - The Invigorating Lemon Juice Eye Bath
Dr. William Apt, a leading eye specialist in the mid-1900s, recommended the Lemon Juice Eye Bath. He stumbled upon this secret from a 105 year old man. He instructed Dr. Apt to "put three or four drops of lemon juice in an eye cup with purified water and wash the eyes with it daily for about 20-30 seconds with each eye." Dr. Apt says it is invigorating and strengthening. It removes toxic fatigue of the eye. This ancient oldster washes his eyes daily, eats natural foods, wears no glasses, and has perfect eyesight! The Lemon Juice Eye Bath is also recommended to cure cataracts, with osteopathic treatment, plus a strict seven-day elimination (vegetable and fruit) diet, once a month. The continuous practice of these eye improvement secrets will eventually help you to see clearly what you cannot see now.

Eye Habit Number Four - Healing Sun - Part I: Sunshine is Food for the Eyes
Sunlight is "food" for the eyes. It thrives on it. It is nourished and healed by its warm radiating energy. Go outdoors in the sunlight everyday--walk when you can, work in the garden, read a book, gaze into the distance, enjoy sports--whatever you enjoy, do more of it in the life-giving sun and fresh air. Coal miners have observed that mules kept in a dark coal mine, eventually lose their sight. The best time to enjoy the sunshine is in the morning before 11:00 am or after 3:00 pm. Nature's Sun produces 10,000 watts of natural light; indoor bulbs are a weak 100 watts in comparison. One of the major causes of poor eyesight in this so-called "modern society" is staying indoors during daylight hours. Outdoor oxygen and sun light impart health and life-giving elements to the human body. We live on a carbon based planet, filled with oxygen and solar light. Plants require plenty of sunshine and oxygen to grow and so do we. Plants wither and die without it, and we do likewise. This is our human biological destiny. The human body was designed by nature to be an outdoor dweller most of the time. We have switched our position in the scheme of things and fallen prey to our own arrogance and ignorance. We are the ones who suffer from lack of sun and air. Nature is there waiting for us to partake of her fragrance, beauty and bounty. Outdoor people generally have better vision than indoor dwellers. The famous old-time lion tamer, Johnny Pack, enjoys several hours a day of sunshine, and at 91 years young in 1996, has excellent eyesight at both far and close point.

Healing Sun - Part II: Secrets of Yoga Sun Gazing
How would you like to possess magnetic healthy eyes? Develop a steady powerful gaze? Approach life situations without fear? The ancient Yogis use "Yoga Sun Gazing" as a meditation and to infuse the body, mind and spirit with healing solar light and power.

How to Perform the Yoga Sun Gazing Exercise: Go outside at SUNRISE or SUNSET when the solar orb is red or orange. Open your eyes wide and take in 9 deep breaths (in and out gently) while looking at the sun. Feel the "sun energy' traveling into your eyes and down to your belly button area (Hara). After sun gazing, gently cover your eyes with your palms, for a few minutes while visualizing color black. This helps to relax and heal stress and tension in the mind and eyes. Acquire plenty of sunshine. allowing fresh air to hit your bare skin and walking on the earth with bare feet all help to improve' our eyesight Practice these golden treasures whenever possible. The Immortal Taoist Masters cherish these activities, along with Chi Kung, as the keys to health, energy and longevity.

Are Sunglasses Harmful?
Sunglasses shield our eyes from the life-giving sun. Wearing sun glasses constantly can lead to photo-phobia (fear of light), or light sensitivity. Some eye specialists warn against the excessive use of sunglasses. They report that it can cause blindness by paralyzing the eye-pupil. In bright light the pupil becomes smaller and in darkness it becomes larger. Wearing sunglasses in sunlight keeps the pupil expanded because the shaded lens does not allow light to enter. This is what weakens the eyes. If you are driving into the sunset or sunrise, use your sunglasses to reduce glare, otherwise leave them off. You can also purchase Dr. Ott's Full Spectrum Sun Glasses. They take out the sun glare and let in beneficial light rays. If the sun bothers your eyes, the best remedy is to spend more time outside in the daylight, and secondly, consume a better diet consisting of whole grains, vegetables, fruits, seeds and protein for your individual body type, (See Body Typing Chapter). Two exceptional foods for the eyes are sunflower seeds and parsley. They contain Vitamin B-2, which helps to overcome light sensitivity. If you avoid the sun completely, you'll become over-sensitive to even 10 minutes of it. Get out into the sunshine everyday if possible. However, do not overdo it to the point of "sunburn." Moderate sunbathing imparts superior health and glowing skin. Morning or late afternoon sun is the best time for sunbathing. On hot days, walk in 'the shade and gaze into the distance. You will soon adjust to the light and even enjoy it. Well sunned eyes glow with magnetism and health.

Eye Habit Number Five - The Oriental 'Yang Eye' Candle Gazing Technique
This powerful Yang Eye Candle Gazing Technique has been taught and practiced in the East for thousands of years. It is known to give one glowing magnetic eyes. You can look at anyone in the eye without fear or timidity.

This "Yang Eye" Technique not only improves the eyesight, but is Known by the ancient Taoist masters to alleviate many eye problems, and latent ailments within the body. The whites of the eyes become clear, full of lustre, and shine with brightness.

How to Perform the "Yang Eye Candle Gazing Technique: Light a candle and sit in front of it at arms length and at eye level. Gaze steadily at it without blinking. Breathe naturally, and continue gazing for five minutes without moving your body. Try not to move your eyelids. Less movement brings more magnetic power and control into the eyes and nervous system. Keep your eyes open and allow the tears to flow down your cheeks; open your eyes wider as the tears flow down. Every minute or so, close your eyes for 10 or 15 seconds. Finish by closing your eyes and palming for two minutes to cool down your eyes.

Eye Habit Number Six - The East Indian Yoga Nasal Massage Technique
Ayurvedic East Indian Medicine teaches us that chronic colds, flu, mucus and lung congestion is the basic cause of most eye problems. The eyes are in close proximity to the nasal and sinus passages. Nasal massage helps to improve sinus conditions and allows you to see objects with clarity. It also helps to relieve emotional tension, which builds up in the face, forehead and eyes. We tense our face when under stress.
How to Perform the Yoga Nasal Massage Technique: Dip your baby finger into sesame oil, ghee, or one drop of eucalyptus oil and insert it into each nostril. Massage as deep as possible. Slowly massage in a clockwise and counterclockwise direction. You may feel soreness. Go easy. You may also sneeze and blow your nose several times. Don't panic. This is a cleansing reaction by your body. It'll clear your sinuses pronto! It opens up the lung-breathing channels, releases pent-up emotions, and improves eye clarity. Gently perform the Yoga Nasal Massage three times a week, one minute for each nostril.

Eye Habit Number Seven - Chinese Taoist Kidney, Stomach and Liver Massage
Key to Super-Health and Clear-Vision
The kidneys, stomach and liver are reflex organs to the ears, mouth and eyes. In Chinese Medicine, the kidneys are considered the health and longevity organs of the body. Weaken the kidneys and the health of the entire body begins to fail. The stomach is considered the central energy station or grand central station for food distribution to the entire system. The liver is the great detoxifying organ of the body. It filters out chemicals, pollutants, environmental poisons, preservatives, fats, oils etc. A weak liver places great stress on the immune system. Congestion in the liver causes poor food digestion, fatigue and can easily lead to yeast infections, pms and blood disorders. These internal organ massage techniques, performed regularly and in conjunction with a healthy diet, can help improve vision and increase overall health.

How to Perform the Kidney Massage. Rub your hands together until warm and place them over the kidneys (right and left side of lower back) for 10 seconds. Next, rub the kidney area vigorously, at least 35 times up and down. Finish by lightly pounding the kidney area with your palms.

How to Perform the Stomach and Liver Massage: Rub under right and left side of rib cage 35 times. The liver is under the right rib cage. The stomach is under the left rib cage. This Do-In massage can help sharpen your vision and bring energy and healing power into your stomach and liver.

Eye Habit Number Eight - Acupressure Eye Massage and Eye Palming Techniques
Acupressure has been around for thousands of years, introduced to the West by the Chinese Acupuncture Masters. Acupressure is 8nger pressure therapy on meridian points or pathways that run up and down the body, arms, legs, head & face.

How to Perform the Acupressure Eye Massage Technique: Exert heavy finger pressure upon each of the points surrounding the eyes for 10 seconds. Next, rub each point for 5 seconds. Any pain denotes eye weakness. Healthy eyes have no pain, even under heavy 8nger pressure. If your eyes are very weak, spend more time on eye massage. Next with the pads of the first 3 8nger tips, press lightly upon closed eye lids for 30 seconds--this helps myopia (nearsightedness).

Finish with the Eye Palming Technique: Rub hands together until warm and place cupped palms over both eyes for 30 seconds. Visualize dark black velvet. Feel your mind and eyes relaxing. Perform Eye palming daily; it is restful and healing for the eyes, mind and entire body.

Eye Habit Number Nine - Powerful Neck Loosening Exercises
Tenseness around the neck and shoulders can cause severe eye tension. To loosen-up your neck and release tension perform Neck Rolls, as follows: a) turn your head in a circular motion; b) move it left to right as far as you can; and c) let it drop forward and then backward as far as possible; while head is all the way back, lift both shoulders up and near your earlobes and move head right to left and left to right several times. This movement squeezes the tension right out of the neck and trapezious muscles. You will feel relaxed and refreshed after performing this movement for one to two minutes. Do these exercises often during the day. They help to reduce eye strain, neck tightness and eye tension headaches.

Eye Habit Number Ten - Taoist Do-In Eye Massage Techniques
Oriental Taoist and Zen masters practice a form of self healing massage called Do-In (Doe-Inn). Do-In is a chi-energy technique, which combines with Chi Kung breathing movements to revive and regenerate the body, mind, emotions and spirit, harmonizing all levels of being with the rhythm of life. Do-In, practiced daily helps one to maintain balance and harmony in life. It helps keep one centered, grounded and focused in life.

Eye Massage Technique Number One - Chinese Scalp Rubbing Eye Technique
Sit straight and relax mind and body. Simply rub your scalp with fingers slowly from front to back, and in small circles for 30 to 60 seconds. This helps to clear the heart of toxins, relax the brain, calm nerves, invigorate the scalp and improve eyesight by bringing blood circulation to the head and eye region. Scalp massage reduces tension and stress. Even better, exchange scalp massage with your partner or friend. It's even more relaxing and soothing when someone else does it for you.

Eye Massage Technique Number Two - Palm Eye Massage Technique
Close eyes slightly and 'knead' closed eye-lids over eyeballs with the inside of your palms. Circle palms 16 times clockwise and 16 times counterclockwise. Next, place palms on the eyes and move up and down 16 times, and side to side 16 times. This is from my experience, the best eye massage for all conditions: Nearsightedness, farsightedness, astigmatism. It also helps to prevent eye diseases of the middle-aged and elderly.

Eye Massage Techniques Number Three - Stroking Eyebrows Technique
Place thumbs on temple and stroke eyebrows with second knuckle of each forefinger, over eyebrows. Rub 16 times. Close eyes and use light and even pressure. This helps to clear the eyes, regulate nerve function, prevents hardening of cerebral arteries, and degenerative eye diseases.

Eye Massage Techniques Number Four - Ironing the Face Technique
Scrub the face with open palms from the forehead, down to the chin, and up to the ears in a circular motion. 16 times. The Chinese Taoists' call this "Ironing the Face." It helps to remove wrinkles, brings fresh blood to the eyes and improves ones' complexion.

Eye Habit Number Eleven - Squeeze Eyes Tightly and Open Eyes Widely
Breathe in slowly and gradually squeeze your eyes tightly for 10 to 15 seconds. Next. slowly exhale, making the sound "ssshhh" while opening your eyes widely. Repeat 3-6 times. This Taoist eye technique increases circulation to the eyes, prevents watery eyes, strengthens the eyelids and tear gland muscle (orbiculairs palpebrarum). which normalizes the lachrymal glands. These glands furnish an alkaline solution that purifies the eyes and imparts a brilliant, sparkling luster to the eyes. The Healing Sound "Ssshhh" is used to purify the liver and calm the nervous system. Opening the eye wide while exhaling the sound "ssshhh" releases anger and tension from the liver and the eyes.

Eye Habit Number Twelve - Naturopathic Eye Massage Technique
Naturopathic eye massage technique was used in the 1800s by Naturopathic doctors, Health and Physical Culture practitioners to improve eyesight and prevent vision problems. Follow these steps:
Step l. Place the palm of each hand on the bony ridge above each eye. Press hard on the brow and move the skin up-and-down, side-to-side and in small circles. Perform twelve times with each area.
Step 2. Place your open palms on each side of your temples. Move the skin up and down, forward and back and in a circular motion a dozen times each.
Step 3. Place your 8ngers on each cheekbone under the eyes, while moving the skin up and down, right and left, a dozen or more times each. "If you faithfully carry these instructions out it will prove of great importance in restoring your vision." Edmund Shaftsbury


Eye Habit Number Thirteen - Tracking or Edging: The Secret to Crystal Sharp Vision
How would you like to possess crystal sharp vision? Would you like to keep your vision when you are 50, 60, 70 and beyond? You can, if you faithfully follow and practice the techniques in this book. We are told that when we reach 40 years of age or more, we will lose the ability to focus at the close point, because the aging process produces a thickening in the lens of the eyes. Yet, myopics over the age of seventy can read fine print up close easily. How do the "experts" explain that? The truth is that the reason we lose our close vision and distant vision is because we have never learned. or we have forgotten the habit of focusing. Dr. Bates called this Central Fixation." Modern pioneers in vision training refer to it as 'tracking.' (edging or tracing any distant object or printed letter on a page). When you lose the ability to focus, you tend to 'peer' or look' hard, staring fixedly and forcing yourself to see, or squinting the eyes. These bad eye habits will impair your eyes even further. In order to see clearly, the light rays must focus directly on the macula. In the center of the macula there is a tiny depression known as the Fovea. Clear sharp vision results when the rays of light focus directly into the macula area.

How to Perform The Tracking Eye Technique: Tracking or Edging helps one to regain the natural ability to focus upon the macula. To improve your distant vision, 'Edge' or 'Trace' your eyes around a picture or a large letter on a sign that you can see clearly. Edge or Track around a table 20 or 30 feet away. As you practice edging, objects become sharp and clear to you. Practice outdoors! Sunlight makes everything more clear. Trace or Track your gaze up and down buildings, billboards, highway signs. Edge or Track along window frames, houses, trees; use your imagination. You can also use your nose as a focal point while edging; this relaxes the head and neck; this prevents the eyes from staring with a fixed gaze. To improve your close vision, Track letters on the printed page. Each week pick out smaller and smaller letters until you can read the smallest print easily. Remember to close your eyes for a few moments between Tracking or Edging. Point your nose at an object you have chosen and move the tip of the nose along its edges. At first, move slowly around the object, seeing each part of the Edge. Later as you become proficient, you can speed up the Edging. You can also Track by moving your eyes only around any object, i.e., house, tree etc., or letter on a page. Remember to breathe deeply and easily while Tracking. Tracking can be done anytime, i.e., while walling, looking out the window, reading etc. Close your eyes after Tracking to rest them. Tracking can also be done with your eyes closed, by mentally remembering the object. If you are seeking super-sharp vision, practice Tracking frequently.

Eye Habit Number Fourteen - Head Lift Technique for Eye and Ear Problems
The "Head Lift" Technique is an excellent result-producing exercise to clear up ear and eye problems. It also helps to overcome headaches, neck and shoulder pain.

How to perform the Head Lift Technique: Place entire hand--fingers and palms around the neck at the lower part of the skull (mastoid protuberance). Next, lift your head upward (face pointing forward) and a bit forward, while turning your head to the right as you are lifting. Next, turn and lift head to the left in the same manner. This simple movement can help unblock any pinched nerves in the neck or trapesius muscles, which are attached to the neck. Lift up your head gently, but do not squeeze the neck too hard. Turn as far as you can, comfortably, in each direction, without straining or jerking. Practice the "Head Lift" several times daily, especially before sleep.

Note: Neck and shoulder massage: Practice Do-In or Self Massage to your neck and shoulders with your fingers, knuckles and palms. If you have any soreness or energy blockages in these areas, by massaging them, you will feel renewed energy and fresh blood flowing to your head, brain and eyes. Without the proper nerve and blood supply to the eyes, vision improvement cannot progress at a steady rate. In fact, nerve and blood flow blockages can de8nitely hold back your quest for Perfect Eyesight For faster eyesight improvement, the "Head Lift" Technique is unsurpassed.

Perfect Eyesight - Exercise Techniques
Eyes need exercise just as much as other muscles. If you place your arm in a brace for a few weeks it starts to atrophy or get weaker and smaller; the blood cannot circulate sufficiently to impart strength and growth to the arm muscles. The eyes also have tiny muscles called 'ciliary' muscles that pull the eyeball in all directions. When eye muscles get weak, vision becomes unfocused and our eyesight weakens. The eye muscles have lost their power to focus the eyeball itself on a close or distant point. Myopia [nearsightedness) or presbyopia (farsightedness) is a result of weak eye muscles. We need to flex our eye muscles. Perform sets and reps of exercises to bring them back into focus. Eyes need to "pump iron" and show off their strength. Eye muscles can be strengthened to see telescopically. What others' can see with binoculars, a person with 'telescopic vision' can see with the naked eye. That's considered 'super-vision'--far above the average. But it takes some work, persistence and perseverance. However, it can be fun and enjoyable if you do it with a happy, positive attitude. Take your time; no rushing; calm your mind; turn the phone off. Focus your mind on the exercises; block out all distractions, mentally and physically. You can do it with persistence and patience.

Eye Exercise Protocol
Practice these eye exercise techniques two or three times a week. Take one, two or three day rest between each eye session, depending on your energy level. The day after the first eye routine your eye muscles may be sore; do not worry. The "soreness" will gradually leave. Soreness means that you have "worked-out" weak eye muscles lying dormant for many years. They are resilient, and like your arm muscles will respond with renewed vigor. The rest period between each eye exercise session is as important as the eye exercises. During periods of rest the eyes and -body heal and rebuild, imparting strength and health. Performing eye exercises too often can easily cause eye strain, which is a basic reason why most eye routines fail. Never wear glasses while performing eye exercises. If you are able to move around without your glasses, do so when you start this program; otherwise wear them after your eye session during your daily activities. As your eyesight improves visit your eye doctor to be fitted for weaker eye glass lenses. Be persistent and your vision will improve.

"Lazy Eight" Neck Loosening Exercise - (Pre-Eye Exercise Warm-Up Technique)
Performing the lazy eight exercise slowly and smoothly loosens the back of the neck, calms the nervous system, and enables you to focus your eyes clearly. Simply draw imaginary "eights" with your nose, while moving your head. Large "figure-eights" drawn with your nose helps to relax the larger muscles of the eyes, while tiny "figure eights" relax the smaller muscles of the eyes.

How to Perform Lazy Eight Exercise: Draw figure-eights with your nose; move your head slowly and smoothly. Vary the "figure eights" by drawing them vertically, then horizontally. Draw large ones and finally tiny "figure eights." Perform them in both directions--right to left and left to right; top to bottom and bottom to top. Spend at least three minutes on this exercise.

The Lazy Eight Neck Exercise is performed first in your routine because it relaxes your neck muscles and allows fresh blood to flow to the eyes and brain. It prepares you for the rest of your eye routine and insures greater success in improving your vision. The eye exercises that follow, if practiced regularly and consistently, can help bring your vision back to 20-20 and beyond! Perform the eye exercises with joy and relaxation. Results will be forthcoming.

Eye Exercise One - Egyptian Black Dot Technique -Part I [Eye Muscle Exercise)
The Egyptian Black Dot Technique is one of the most important exercises for all eye conditions.
First prepare your Black Dot on a 2 - 3 white card. (Do not move your head; move the card only--in and out) Draw a Black Dot about the size of a dime on the card with black ink. If you have trouble seeing close (farsightedness) do not perform this first part of the Black Dot Technique. Perform the second part only below. Hold the card in front of your eyes. Next, move card to the tip of your nose and gaze at the black dot for 30 seconds.

How to Perform the Egyptian Black Dot Exercise: You must see only one dot. If you see two dots, move the card away from the nose until you see one dot. After 30 seconds move the card straight out in front of your eyes, then rest and close your eyes for a few seconds. Next, raise the card up between your eyebrows and gaze at the dot for 30 seconds. Move the card as close as you can while seeing only one dot. Rest for a few seconds. Be sure that you only see one dot; this means that both eyes are working together. Be persistent and consistent and you will see results. Remember to breathe gently, deeply and naturally.

Egyptian Black Dot Technique - Part II
While keeping the head straight, move the black dot to your right shoulder and gaze at it for 30 seconds. Then, move dot to your left shoulder and gaze at it for 30 seconds. Close eyes and rest. Farsighted people can perform this shoulder to shoulder Black Dot Exercise with great benefit. The Black Dot Techniques make the eye muscles focus in positions it does not normally focus in. This helps to reshape and balance the eyeball itself.

Eye Exercise Two - Egyptian Letter Gazing Technique - part I (Eye Muscle Exercise for Close and Distant Vision)
Cut out three 1 /8" to 1 /4" thick letters from a newspaper or magazine and glue them on a 2 x 3 white card. Perform each exercise with one eye at a time, then both eyes together. The eye that is covered with your palm is to be kept open during the exercise. This enables both eyes to work together during the exercise. Start out with three repetitions in each direction. Every two to three weeks ad one repetition, until you reach six.

First Movement: Hold the card twelve inches in front of your eyes. Concentrate on one of the letters, always focusing to see it clearly. Move the card above the eyes and below the chin three times. Do this one eye at a time and then both eyes together. Keep your head still--move your eyes only.

Second Movement: Hold card twelve inches in front of your eyes. Move the card slowly from your right eye to your left eye--always keeping sight of the letter. Perform with one eye, then both eyes together, three times each.

Third Movement: Hold the letter in front of your face, and move the card in right and left diagonally. Perform three times each way. Again, one eye at a time, then both together.

Fourth Movement: Move card in large circles, at arms length. Perform three times each way, one eye at a time, then both together.

Fifth Movement: Hold the card about one foot in front of your head and move the card smoothly in a ten inch diameter circle. Perform ten times clockwise and ten times counterclockwise. Perform with one eye at a time, and both eyes together.

Important Eye Note: Breathe deeply and naturally and try not to blink. 8ee the letter as clearly as possible without eye strain. These Egyptian Eye Techniques are superior exercises for reshaping the eye-balls and strengthening the eye muscles. They help to create eye muscle balance. Do not confuse this exercise with ordinary eye exercises--there is no comparison!

The Egyptian Letter Gazing Technique enables the eyes to focus in all directions and allows both eyes to see together. It also helps to reshape the eye back 'to its normal position, so that light can focus on the retina properly for perfect eyesight. This technique coordinates the mind and eyes to work in perfect harmony. Practice will bring improvement. Stick with it! Persistence is the key to success in vision improvement. Pre-school children 'naturally' look in all directions with their eyes. However, they are taught to look directly ahead and down at their books. After many years of this poor eye habit, they stop looking in all directions, and the eyeball loses its natural shape. Consequently, vision problems result.

Advanced Egyptian Letter Gazing Technique - Part II
After practicing the Egyptian Letter Gazing Technique Part I, with a "card" one foot in front of your eyes, for a month, you can now practice the Advanced Egyptian Letter Gazing Technique, Part II.
How to Perform: Hold the card at least two to three feet from your eyes. To improve the distant sight, you must use the eyes to see beyond two feet to overcome myopia (nearsightedness). Paste a black letter on a 2 by 3 card and tape the card to one end of a 12 inch ruler. These letters should be big enough for you to see easily at two foot. As your eyesight becomes clear at this distance, you can use smaller letters to help you obtain further improvement.

To improve your close vision (farsightedness), simply perform the eye exercise holding the letters less than twelve inches from your eyes. Perform this "Advanced" exercise in the same sequence as you did in the above Beginning Egyptian Letter Gazing Technique - Part I.

Important Note for Egyptian Black Letter Technique: When working on pour close vision, use a black letter that you can see clearly, but do not move it in to the point where you cannot see it clearly. The same goes for distant vision. Take your time in moving the card closer or further. For example, bring the card "in" one inch only every few weeks for close vision (far-sightedness), but be sure you can see the letters sharp and clear! The same holds true for distant vision (nearsightedness)--an inch or two at a time every few weeks. Don't be in a hurry to force pour eyes to see better.

Eye Exercise Three - Yoga Accommodative Eye Exercise (To Improve Close and Distant Vision)
The ancient Hindu Yogi's devised many techniques, for improving the eyesight. This marvelous eye exercise helps the eyes to improve their ability to change focus and see clearly in the distance and at the close-point.
Modern science tells us that the "accommodative eye muscles" weaken with age. However, this is not true, if you continue to use the accommodative focusing eye muscles regularly; your eyesight will remain clear and strong throughout life. If you have lost this "accommodative eye focusing ability." this eye exercise can bring back your natural eye accommodation for distance and close-point seeing: This exercise mainly helps farsightedness or old age sight, the ability to focus at the close-point clearly.

Practice the Yoga Accommodative Exercise outside in good light or inside in a well lighted room, while looking out the window. Here's how to perform the Hindu Yoga Accommodative Eye Exercise.
Step One: Pick out a distant object, about twenty feet or more away (tree, car. building etc. This is your distant vision object.
Step Two: In your hand, hold a 2 x 3 card with black letters, large enough for you to see clearly.
Step Three: Hold card at eye level at arms length away, or where you can see it clearly.
Step Four: Look at a distant object; see it clearly. Now, move your eyes back to a letter on the card (at the close point) and see it clearly for a few seconds. Perform this accommodative eye movement three times (in and out).
Step Five: When the letter on the card becomes easier to see, then move the card a couple inches closer and repeat this "close point and distant point" movement three times, as in Step Four.
Step Six: Next, move the card a few inches closer, while still seeing it clearly. Again, repeat the "close" and "distant" eye movement, always focusing your eyes as clearly as you can.

Practice this Yoga Eye Exercise one eye at a time, then with both eyes together. Eventually, you'll be able to see the letters on the card at the close point, four or five inches from your eyes, clear and sharp.
The accommodative eye muscles, just like any other body muscles, become weaker, not as a result of age, but of disuse. Muscles are made to be exercised. The eyes are no different than body muscles. What works for one, physiologically, biologically and mechanically, will work for the other. If the eye muscles are strengthened, fresh blood begins to flow to them, and the eyes therefore become stronger, with improved vision. Think of this: when you perform arm, chest and back exercises with weights or machines regularly, your muscles grow strong. Eye exercises induce fresh blood flow, chi flow and nerve force to the eye muscles and nerves, thereby enhancing vision. This special Yoga Exercise prevents the accommodative eye focusing muscles from weakening, and also to regain its elasticity. Perform this movement two or three times a week.

Eye Exercise Four - Yoga Accommodative Eye Exercise. (To Improve Distant Vision)
Follow the steps in Eye Exercise Three, but reverse the procedure by looking at a card with letters on it, held at reading distance, 15 to 18 inches away from your eyes. Hold the card where you are able to see the letters' clearly, then immediately look at any object twenty feet away, i.e., tree, car, building etc. Next, focus your eyes from the card to the distant object, seeing both as clearly as possible, three times back and forth. Next, look at an object twenty to thirty feet further away than the 8rst object. Repeat the back and forth eye movement three times. Continue with this exercise as you look at objects further into the distance. Practice this distance seeing accommodative eye movement for five minutes, two or three times a week.

Eye Exercise Five - Tai Chi Rocker Eye Technique--An Amazing Discovery (To Improve Close and Distant Vision)
If all the time you have is five or ten minutes, the Tai Chi Rocker Eye Technique will give your eyes a thorough workout and strengthen your eye focusing muscles. While studying and practicing Chi Kung and Tai Chi exercises, I made an amazing discovery--a new way to improve the eyesight with a Chi Kung movement called the "Tai Chi Rocker" Exercise. It is an invaluable eye exercise to improve both the close and distant vision. Tai Chi Rocker relaxes the eyes, strengthens the focusing muscles, centers and grounds the mind, body and spirit. Practice this exercise for five to ten minutes, two or three times a week. Place the Snellen Eye Chart on the wall at eye level. Shine a bright light on the chart to prevent eye strain. Stand two or three feet away from the chart. Place your right foot six inches in front of the left. Gaze at one of the letters on the chart that you can see easily. To start, begin to rock back and forth. When rocking backward the front right foot comes up and the back foot stays flat on the ground. While rocking forward, the back of the left foot raises upward, while the front right foot stays on the ground. Rock back and forth for one or two minutes. Relax, and allow the letter on the chart to become clear in your vision. Distant vision improves by seeing the letter clearer as you move backward, away from the chart. Close vision improves as you move forward, toward the chest. For close vision improvement only, rock within 2 feet of the chart; do not move further back. To improve your distant vision, you can move back as far as you can see the letters on the chart--five to sixty feet away. Next, switch the position of your feet. Place your left foot forward and the right foot behind you. Practice the "rocking" movement for one to two minutes.

Every two to three minutes close your eyes and relax your body. Feel your eyes becoming softer and more relaxed. Also, remember the black "letter" clearly in your mind. For best results, close your eyes and place both palms over eyes for fifteen seconds (see "palming technique" Eye Exercise Seven).

Vital Points to Remember While Performing - The Tai Chi Rocker Technique
Point l: To improve close vision, rock toward the chart and stop rocking forward as soon as the letter on the chart starts to blur, then rock back.
Point 2: To improve distant vision, move further away from the chart. Imagine "pulling" the letters out of the eye chart as you rock backward. As you rock forward, notice the "letter" becoming more clear.
Point 3: Remember to perform the "Palming Technique" every two minutes; try to soften and relax your eyes and mind.
Point 4: Shine a bright light on the eye chart to prevent eye strain. Or perform the eye exercises in the outdoor natural light.
Point 5: Focus on the eye chart letters with a soft, relaxed look.
Point 6: Never hold your breath--breathe deeply and gently.
Point 7: Practice with one eye at a time. Place palm over one eye while both eyes are open--this enables both eyes to work together. Finally, practice with both eyes together. Perform Yoga stretching movements after performing the Tai Chi Rocker Eye Technique. Reach for the sky with both hands, then one hand at a time. Bend over and touch your toes. Stretch backward and to the sides. Roll your neck slowly in circles. Stretching releases tension, improves blood and nerve circulation to the eyes.

Eye Exercise Six - Close Vision Strengthening Exercise
Close Vision Technique A: (Accommodative "Whipping Eye Technique")
"Whipping' is one of the best eye exercises for strengthening the accommodative eye muscles to improve close vision. How to perform the Whipping Eye Exercise: Cup your left palm over your left eye. Hold a card with a black letter on it, that you can easily see, at arms length in front of your eyes. Pull the card toward your right eye at a moderate speed within a few inches of your face. Next, quickly 'whip' the card suddenly back to arm's length. Repeat this movement several times. Then, use the left eye while the right eye is cupped with your right palm. Repeat several times. Next, practice 'whipping' with both eyes open at the same time. Repeat several times. Perform two to three times a week. "Whipping" is an exercise that greatly helps presbyopia (middle-age sight), farsightedness, and any other close vision problems.

Close Vision Technique B: "Tromboning'
How to Perform the Tromboning Eye Exercise: Hold a 2 x 3 card with a small black letter that you can easily see at arms' length. From arms length, 'slide' (move) the card three inches toward your right eye, then move it back to arms' length. Next, 'slide' the card six inches toward your right eye, then move it back out to arms length. Next. 'slide' the card nine inches toward your right eye, then move it back out to arms length. Progress in this manner three inches at a time until the card is a couple inches away from your eye. Practice several times with your right eye. Next, perform 'Tromboning' with your left eye, then with both eyes together.
Move the card at a moderate easy speed. Relax and breathe easily. After practicing this exercise for a few weeks, vary the speed of the card-- moving the card more slowly, other times at a brisk speed. Consistently practiced, Whipping and Tromboning eventually awakens and strengthens the focusing muscles for the close point, to where you can see the print sharp and clear.

Close Vision Technique C: "Close Point Eye Sharpening Technique"
Many people go through middle age with blurry vision at the close point. This does not have to happen. You can do something about it. And this exercise, as well as the previous one is a positive step in doing something to strengthen and improve your close vision. I have found this "Close Point Eye Sharpening Technique," when performed correctly, to be the most important eye technique to improve close vision. It is easy to do and only needs to be practiced twice a week. This is the latest eye improvement technique that I devised in 1995.
Step 1: Hold "Principles of Eye Training Chart" in front of your eyes, from 12 to 20 inches, where you can see it without strain.
Step 2: Trace the 8rst letter of the first (1.) paragraph with your eyes, for example, "V" in "Vision."
Step 3. Close your eyes and trace and visualize the letter "V" in your mind.
Step 4: Open your eyes, look at the letter "V" and trace it again.
Step 5: Close your eyes and trace letter "V" again, then open eyes while inhaling and exhaling a gentle deep breath, and look at the letter "V".
Step 6: Move the letter "V" "in" slowly towards your eyes while trying to see the letter as clearly as possible--when the letter starts to blur, stop the movement.
Step 7: Close your eyes for a few seconds. Open your eyes with a deep breath and move letter "V" away from your eyes, and notice the letter become clearer.
Step 8: Place both palms over eyes for twenty seconds, while visualizing a black color.

Repeat Steps One through Eight with the first letter of all eleven paragraphs, For example, 'T" for paragraph #2. "R" for paragraph #3 and so forth. Or go down to the smallest paragraph that you can see clearly. Practice this exercise at least 15 to 20 minutes, two or three times a week.

Eye Exercise Six - Stretch Your Vision - Distant Vision Strengthening Exercise
(To Improve Nearsightedness--Myopia)
This eye exercise was taught during the 1940s in Michigan, by two optometrists, Drs. Ross and Rhymer. "Stretch Your Vision" is extremely valuable in extending the limits of your distant vision, especially for myopic vision (nearsightedness). Practice "Stretch Your Vision" at least 15 to 30 minutes each session, two or three times a week.
Step 1: Stand straight and select one of the "letters" on the chart
Step 2: Trace your chosen "letter in your mind, then close your eyes for a few seconds. Relax your hands, shoulders, eyes, legs, neck etc.
Step 3: Open your eyes and look at the letter again. Next, place both palms over eyes and "Palm" while visualizing the "letter" in your mind for 15 seconds.
Step 4: Open your eyes with a deep inhalation and exhalation of breath, noting the "letter" becoming blacker.
Step 5: While looking at the "letter", begin swaying slowly from side to side. While you continue to sway, move s-l-o-w-l-y away from the chart, taking very short backward steps. Breathe naturally and allow the print to come in clearly. When you reach the point where the print becomes indistinct or unreadable, STOP! At this point, bend forward at the waist, continuing to sway, and again read the "letter". Now, resume your short backward steps. Again, even though you lean far forward, you will reach the point at which the printed letters are no longer legible. When this occurs, straighten up, move close to the chart and repeat the exercise on the next smaller line, following the above instructions. Repeat each line until you reach the bottom line of the chart. It is important to relax the entire body while performing this exercise. Mentally and physically feel your shoulders, neck, face, eye, arms and hands relax. Let go of your jaw muscles and let them drop. Let your eyes become soft and calm.

Eye Exercise Seven - Test Card Eye Exercise (To Improve Close and Distant Vision)
Dr. Bates recommended this eye exercise to help strengthen ones' distant and close vision: It can be performed during your regular routine, or during spare moments throughout the day. It is also a great eye exercise for those who have already achieved good eyesight, and want to maintain their excellent vision.
Close Vision Exercise - Stand two feet away from the Snellen Eye Chart
Step 1: Look at the top Eye Chart Letter 'A'-trace it with your eyes or nose.
Step 2: Close eyes for five seconds. Relax eyes and open a gentle breath, and notice the letter 'A' looking blacker and clearer.
Step 3: Palm eyes for twenty seconds. Open eyes with a gentle breathe, and notice the letter blacker and clearer.
Step 4: Look at the next line 'C' 'G' on the Eye Chart. Repeat the above sequence.

Perform these Four Steps all the way down to the bottom line on the Eye Chart. When you can see the bottom line, move three inches closer to the Eye Chart. Each week move closer, but do not be in any hurry to do this if you cannot see the Eye Chart letters clearly. In other words, move 'closer' ONLY when the letters come in clearly. Never strain to see the Eye Chart. However, you can move closer to the Eye Chart when working with the upper, larger letter-lines even if you cannot see the lower smaller lines. Move closer to the upper larger lines that you can see clearly. The goal is to read the smallest line at four or 8ve inches away. If you can do this, you'll have perfect eyesight at the close point. Practice two or three times weekly, until you achieve this goal.

Distant Vision Exercise
Stand three feet away from the Snellen Eye Chart 1.
Step 1: Look at letter 'A' at the top of the Eye Chart-now trace letter 'A'
Step 2: Close your eyes for five seconds. Next, open your eyes with a gentle breath, and notice the letter 'A' gets blacker and clearer.
Step 3: Palm your eyes for twenty seconds. Next, open eyes with a gentle breath, and notice the 'A' blacker and clearer.
Step 4: Look at the next line 'C' 'G' on the Eye Chart. Repeat the above sequence.

Perform the Four Steps all the way down to the bottom line on the Snellen Eye Chart (page 30). When you can see the bottom line, move one foot further away from the Eye Chart. Each week move farther back, but do not be in any hurry to do this if you cannot see the letters clearly. Move further back only when the letters come in clearly. Never strain to see the letter 9 on the Eye Chart. However, you can move further back when working with the top five lines on the Eye Chart, even if you cannot see the lower smaller lines. Move further back on the upper larger letter-lines you can see clearly.

Eye Exercise Eight - Tibetan Peripheral Vision Technique
How important is peripheral vision? Everyone uses their peripheral vision while driving, walking, playing sports, at work and at home. In fact, if we didn't use our peripheral vision, we would develop "tunnel vision." just like the old gray mare going down the street with blinders attached to the sides of his eyes. He can only look forward. He is blind to everything around him. We develop "tunnel vision" or lack of peripheral vision by concentrating to "hard" with the eyes fixed forward. Gazing hard, straight forward, makes the eyes lose the ability to see clearly peripherally (side-vision).

How well do you see on the sides? Before being taught to read, children can see with their side (peripheral) vision clear and sharp. The great sports athletes like Wayne Gretsky, Barry Sanders and Michael Jordan are praised by their peers for having "eyes behind their head." They have developed extremely good peripheral vision. They know where the ball or puck is at every moment. With strong, well-developed side vision, you can prevent accidents while driving your car. Your ability to play any sport will improve dramatically. Dr. William H. Bates, the famous eye specialist says. "The normal eye sees one thing BEST, but not one thing only." By developing your "Peripheral" (side vision), you too can have "eyes behind your head." Gazing straight forward, without movement to either side. Just pay attention to what is going on "peripherally." on your right and left sides.

How to perform the "Tibetan Peripheral Vision Technique":
Step 1: Hold a pencil in each hand, twelve inches in front of your eyes.
Step 2: Gaze straight out past the pencils into the "distance", without looking directly at the pencils. See the pencils with your "Peripheral Vision." Do not look directly at the pencils.
Step 3: Move each pencil s-l-o-w-l-y to the sides of each eye, as far as you can see them peripherally. Repeat this front-to-side movement at least ten times.
Step 4: Next, move the pencils, right hand upward and left hand downward, ten times.
Step 5: Next, move the pencils right hand diagonally upward, and left hand diagonally downward, ten times.
Step 6: Next, move the pencils left hand diagonally upward, and right hand diagonally downward, ten times.
Step 7: Next, hold pencils twelve inches in front of your eyes and make a circle about two or three feet in diameter, from in front of your eyes, out to the sides. Keep your eyes looking straight ahead in all Seven Steps. Perform circles clockwise and counterclockwise.

Eye Exercise Nine - Dr. Bates' and Yoga Eye Palming Techniques
Palming was re-discovered by William H. Bates, M.D. in the early 1900s. The ancient Indian Yogis and Chinese Taoists practiced eye palming techniques for thousands of years. They "palmed" their eyes as a form of meditation or inner visualization and relaxation. "Palming" is performed by gently 'cupping' both palms over the eyes, blocking out as much light as possible. Palm for five minutes daily. The Masters say that too much outward gazing at all the 'exciting', bright and fast-moving things in the world upsets the inner balance of our 'spiritual third eye. The physical eyes and brain become clouded confused and agitated, like a muddy stream. Palming calms the mind, emotions, spirit and body. The inner and outer eyes take on the qualities of a clear, tranquil, peaceful pool of water. When the mind and emotions are tranquil, vision focuses on the outer world with clarity and insight. Palming is one of the most important methods for relaxing eye muscles and eye nerves. Palming helps to calm the mind and improve color clarity. It is very helpful for many degenerative eye conditions when performed regularly.

Palming Soothes and Rests the Eyes
Palming is practiced and taught by many Visual Training Teachers throughout the world, i.e., in United States, Germany, the Yogis of India, Chinese Taoists, Tibetan monks, Naturopaths and Holistic Doctors.
This superior technique can bring about a complete transformation and restoration of your eyes. When you learn how to palm correctly, you'll be inspired to palm daily, because it relaxes the eyes, the body and the mind. When you first start palming, you may see the color gray, a white light or other colors while performing palming. As you continue practicing, however, you will see only black darkness. Total 'blackness' while palming means that your mind is relaxed and calm, and your eyes can heal and regenerate quickly.
"Let Go" Mentally While Palming

While palming, "let go" mentally, because your eyes cannot completely relax when the mind or body is full of stress and tension. The brain is like a camera--we see through the brain. You can strain the eyes while palming, if your brain is in "tension," thinking about your problems, the same as you can with them open. You must relax your "brain-stuff" (thoughts) while palming. Then you will see improved eyesight. For complete relaxation, breathe slowly, evenly and naturally. Give your problems to the Universe or Higher Power. Let your mind dwell on something beautiful--a blue ocean, sandy beach, sunset, mountains, a loving face etc. Complete relaxation leads to complete healing. This is your goal! Avoid strain or negative thoughts while palming. Shut out all light and think of a black box lined with black velvet. When your inner mind is able to see, visualize and remember black while palming, your vision will improve.

How to perform the Yoga Fetal Palming Technique
The Yogis of India discovered that performing palming in the Fetal Kneeling Position or Fetal Squatting Position is more relaxing and healing than in the upright sitting position. However, all three palming positions are beneficial and can be performed at any time. Always finish your eye exercise routine with palming. Palming in the kneeling or squatting position is an excellent method of complete eye, mind, and body relaxation. Fresh blood circulation and nerve flow to the eyes are also greatly enhanced.

Kneeling Fetal Position - Palming Technique
While kneeling in the fetal position (on knees and body bent forward. face down), bring head to floor in front of knees, with "cupped" palms over eyes). Rest the heel of your palms on your cheek bones, fingers crossed over your forehead. Be sure your palms do not touch the eyeballs; keep out as much light as possible.

Visualize BLACK VELVET.
Squatting Fetal Position Palming Technique: Squat down with feet 8 to 10 inches apart. Place arms over your knees and cup palms over eyes. Relax in this position with palms covering eyes. In the East people squat in this position to have babies, eat and eliminate. It is a natural position and very conducive to relaxation, meditation and palming.

Important Eye Improvement Note: When you palm correctly, you will see "perfect blackness." The blacker you see while palming, the faster pour eyesight improve. Perfect blackness equals perfect eyesight. Perfect blackness indicates that your visual nerve senses are relaxed and are functioning correctly.
If you see gray or various colors while palming, it indicates that your vision is unclear and blurry. Palming while visualizing "black" helps to darken the palm area.

You cannot "force" blackness in the "palming field area" --this only makes more tension and weak vision. To see perfect blackness, visualize anything black, i.e., black cat, dog, car, shoes etc.
After each eye exercise session, palm for at least five minutes. Relax! After palming, open your eyes and notice how the trees, grass, sky, houses, people appear clear, bright and more colorful.

Heal Liver and Eyes with the Color of Green
In the Orient, the Taoist Masters teach us that "green" is associated with the liver and the eyes. Green vegetables and nature's green colors--trees, grass etc., help to heal the liver and eyes. Gently visualize green trees, green grass, blue-green ocean, and your eyes and mind become calmer, happier and more peaceful. You can palm at any time you feel the need to relax and let go--it refreshes your mind and rejuvenates your eyes.

The Sit Down Palming Technique
Place palms over your eyes, elbows on table, with back and neck straight. You can use a small pillow under your elbows if you wish; this helps to relax your arms. Use this method at work if you are unable to perform the Fetal Floor Palming Technique. (You wouldn't want to be caught on the floor when your boss walks in)! Both palming techniques will work. Just "do it" and "see" your vision improve. Happy Palming!

The Secret 'Black Globe' Palming Technique
The real inner secret behind perfect eyesight is to relax the eyes, body, brain and mind completely! Complete relaxation means complete healing of body, mind and vision. To do this, you must be able to visualize totally black space while palming with your eyes closed. While palming, when you have pictured a background as black as it can be, imagine a "round" very black "Globe" pictured against that back-ground. What do you see? You will see something still blacker than that background. Then let go of the background and let the Black Globe spread out until it becomes the background itself. Try to picture a still blacker Globe on the new background and so on, until you get a background so black that nothing blacker can be imagined. Perfect blackness equals perfect relaxation, and perfect relaxation equals perfect vision. Ten to fifteen minutes of "seeing black" while palming will prove to you what a marvelous relaxation technique this is. Some people have reported eye strain relieved in only a few palming sessions. After "seeing black", you will be able to see much more clearly and strongly--either at the close point or far point. To see the fullest degree of "blackness", first look at a perfectly black object, i.e., black car, black cat/dog, black velvet etc., and then (while palming try to remember that blackness.

The Key to Seeing Perfect Blackness.
Perfect blackness that is recalled and perceived, indicates that the mind is perfectly relaxed. When you cultivate the power to "remember and visualize black", your brain and mind rests and relaxes instantaneously, and your vision strengthenens tremendously. Your mastery in remembering to see black goes beyond relaxation. It enables you to see the letters 'much blacker' on a page, thus making them sharper and easier to read. Practice a few minutes each day and you will see marked improvement. Your subconscious memory of "perfect blackness", carried in your mind when your eyes are open, will give you a high degree of mental and visual clarity and strength. Thus, your vision can be improved immediately, if your memory and mental image of "perfect blackness" is visualized and retained. Bates and other natural eye training specialists state that many cases of imperfect eyesight--nearsightedness, farsightedness, aging vision--have been cured by the simple practice of "seeing black" while palming, over a period of time.

The Amazing Master Formulas Behind "Perfect Eyesight"
It has been discovered in ancient writings from ages past that the brain, mind and the eyes operate in close harmony. Defective eyesight can be improved by mental methods accompanied by proper eye habits, eye exercises, diet and physical relaxation techniques. This amazing "secret" to Perfect Eyesight lies in the coordination between the brain and the muscles controlling the movements of the eyeball.

The Three Master Formulas to Perfect Eyesight - Master Eye Formula Number One - Relax the Eye Muscles
Abnormal strain of the external muscles of the eyes is always associated by a strained, unnatural effort to see. When this strain is stopped, the eye muscles become normal and all errors of refraction vanish like magic. In each "error of refraction" there is a different kind of strain. Relaxing any type of eye strain will relieve that particular error of refraction. In other words, total relaxation of eye, mind and body reduces all "errors of refraction." When one is angry, stressed-out or tense, vision becomes blurry. Relaxation brings clarity.

Master Eye Formula Number Two - Relax the Brain and Mind
The strain of the eyes to see is literally strains the mind; conversely, when the mind strains, it is reflected as a strain of the eyes. Therefore, we see a very true connection between stressed-out mental states and defective eyesight, each acting upon and reacting to the other in a cause and effect relationship.

Master Eye Formula Number Three - Reduce Mental Strain and Strengthen Eye Muscles
The only real treatment for regaining your lost eyesight begins by relieving mental stress and strain, followed by a recovery of mental control of the eye muscles. The vision exercises in this book will help you reduce mental strain, physical stress, and allow your eye muscles to strengthen and function in a relaxed manner, as they were meant to do.

Dr. Bates once said: "When the mind is at rest, nothing can tire the eyes; and when the mind is under a strain nothing can rest them; anything that rests the mind will benefit the eves."
Do you want Perfect Eyesight? Develop mental poise and balance--a prerequisite of mental relaxation and removal of strain. Learn to "let go" of mental strain, worry, fear, anxiety, etc. Practice mental calm and watch your eyesight improve by quantum leaps!

Important Inspirational Eye Training Note: your eyes are your most precious possession. Consistent practice of the eye techniques in this chapter will allow you to always keep your "precious possessions" for a long, healthy and happy lifetime. Stick with it! You must give your eyes time to strengthen and heal. Let it be done! We wish you much success in your quest for "Perfect Eyesight."

What is Progressive Eye Training
Each month make your eye routine more progressive and challenging. Perform more repetitions. Walk back further away from the eye chart. Increase Palming time and frequency. Change your eye routine or perform different eye exercise for your specific eye condition. Progressive eye training exercises increase circulation to the eyes for quicker eye improvement. If your eyes get overly sore or fatigued from eye training, take a rest-break for two or three days from your eye routine to allow nerve, tendon and eye muscle healing and repair.

Vision improves during rest
Always move your eyes smoothly during the eye muscle exercises. Smooth eye movements relax the eyes, which helps you to see clearly. Keep practicing until you perform all eye routines smoothly and calmly. When you reach Perfect Eyesight--20-10 or better, a 15 minute eye routine, once a week, is enough to maintain perfect vision. Also, continue your daily natural eye habits for life. You can prevent eye problems and maintain Perfect Eyesight for as long as you live. Best wishes on your personal vision quest!

Eyesight Training Exercise Schedule -- Weekly Eye Training Program
1. Eye Muscle Exercises - 5 to 10 minutes two or three times a week
2. Side Vision Exercises (Peripheral) - 5 minutes, two or three times a week
3. Distance Seeing Exercises (For Nearsighted people) - 15 to 30 minutes, 2- 3 times a week
4. Close Seeing Exercises (For Farsighted people) - 15 to 30 minutes, 2-3 times a week
5. Yoga Neck Rolls - 3 minutes, two or three times a week Head, Face, Eye Massage - 5 minutes, two or three times a week
6. Taoist Yoga Chi Kung Constitutional Exercises -15 minutes, 2- 3 times a week

Daily Eye Training Program
1. Eye Palming - 5 to 10 minutes daily
2. Eye or Nose Edging and Tracing (Close & Distant)-3 to 5 minutes
3. Practice Distance Seeing throughout the day
4. Look Up From Your Close Work every 10-15 minutes
5. Hold book or reading material at least 20 inches from eyes
6. Sit and stand with a good posture
7. Eat wholesome nutritious foods for your Body Type
8. Stop eating lifeless junk food
9. Obtain sufficient rest and sleep
10.Go outside daily in the fresh air and sunshine
11. Go outside, look into the distance or take a slow walk after eating
12. Use natural, whole-food vitamins, minerals and herbs daily
13. Use herbal eye drops or take a Herbal Eye Bath
14. Head Lift Technique

Internal Chi Kung - Energy Exercises For Vision Improvement
How to Build a Strong Healthy Constitution
Good posture and internal organ health is vitally important for clear sharp vision. The Yogis and Chi Kung Masters practice stretching and posture exercises to strengthen their kidneys and lower back area. In the Chinese Five Element Medical System, the kidneys are considered the health and longevity organs of the body. If you want to stay young, vibrant and full of energy, practice these internal exercises daily. These powerful exercise movements have been taught and practiced throughout the world in every culture.
Internal Exercise Number One "Kidney and Lower Back Strengthening Movement"

Chinese Traditional Doctors say that the kidneys are the Mother Organs of the body. They regulate water and protein in the body. Too much or not enough of each can result in poor health and illness. Kidneys are considered our constitutional longevity organs. Strong kidneys impart calmness to the mind and spirit--they give us the will and energy to accomplish our goals. Weak kidneys instill fear and trembling throughout the body, mind and spirit. This Kidney Exercise helps to strengthen the kidneys, bladder and lower back area.
How to perform the Kidney and Lower Back Exercise: First, stand with feet close together. Reach forward, without bending the knees; look upward with your eyes and bend forward while trying to touch the floor with your hands. Feel the stretch in your lower back. Looking up keeps your back straight. This movement normalizes the lower back, strengthens the kidneys and helps you to stay grounded and balanced. Perform 8-12 times daily.

Internal Exercise Number Two "Spine Straightening Movement"
Good posture is the key to good energy-chi circulation to the body organs, blood and lymph system that feed nourishment to the eyes. This simple exercise is invaluable for overcoming a 'craned neck,' or 'hunched backed' upper spine. It is an excellent movement to improve and maintain a healthy strong posture for life.
How to Perform the "Spine Straightening Movement": Simply let your head fall backward all the way back while standing in an upright posture. Hold this position for 15 seconds, while breathing slowly and deeply from your lower abdominal area (Hara). This simple movement straightens the upper spine and raises the chest. You become more poised and graceful when your posture is properly aligned. Perform this movement several times a day. This posture enables your lungs to expand and breathe more deeply; it makes it easier for the blood to circulate through the heart and imparts confidence and courage.

Internal Exercise Number Three "Reaching for the Sky"
This movement also benefits the eyesight, ears, complexion; it increases lung capacity and respiration; stimulates the liver, kidneys, stomach, intestines and colon; it helps to overcome constipation, improves sex gland function, trims, tones, strengthens and flattens the abdomen; overcomes fatigue, and increases energy.

Stretch up to the sky and watch your energy zoom!
How to Perform "Reaching for the Sky." Stand with your feet 12 inches apart, with arms in front of body and fingers intertwined. Inhale a gentle deep breath while lifting your arms up above your head and stretching up on your toes. You can keep your head forward, or for variation, look upward at your hands. Then, hold your breath and stretch your arms upward and hold for a few seconds. Exhale, lower your arms down sideways. This movement helps to remove the 'hump' out of the upper back and straightens the spine and posture. This natural upward stretch breaks-up the blockages in the body for improved circulation, digestion and internal organ function. The result is greater health, better vision and more energy. Repeat 6-10 times daily.

Internal Exercise Number Four "Tibetan Rejuvenation Rite"
The Tibetan Rejuvenation Rite comes from the Tibetan Monks high up in the Himalayan Mountains in northern India. This powerful 'Rite" increases health in the following ways: Strengthens the back and shoulder muscles; neck and leg areas; increases blood and nerve circulation to the brain and vital internal organs; helps to overcome constipation, slows down the aging process; increases lung capacity and breathing ability; overcomes lung problems; trims, tones and firms the waist and buttocks; helps bring circulation, blood and healing energy to the eyes.

How to Perform the Tibetan Rejuvenation Rite: Lie on your stomach and place hands on the floor, shoulder width apart. Next, push upper body (shoulders and head) up and back, with hips almost touching floor--stretch neck and upper body as far back as possible. From this position raise on toes and hands, while lifting your hips straight up, while pointing the top of your head to the floor and touching your chin to your chest. Breathe "in" as your hips are raised, and breathe "out" when raising your head. Start with 6 repetitions and work up to 15 or 20. You'll fee