Tibetan Eye Exercises

Improve your vision with exercises designed to strengthen your eyes

and improve ocular disorders which can be exacerbated by daily and
chronic stress, tension and anxiety.
The picture in these exercises was developed by Tibetan
monks. When performed as described below, the exercises are
designed to stimulate muscles and optic nerves. Practicing one or
both of these exercises twice daily, in the morning and evening, may
improve vision problems over time. Build up to the 30 seconds twice
a day to avoid eye strain.

Remove glasses or contacts.

Sit with back straight and the chart centered about one inch directly
in front of your face with the center dot at nose level.
Move only the eyes, not your head.
Hold each movement for 30 seconds. It is important to hold for this
length of time as this is the time required to break down the protein
bridges holding your muscles locked as they are presently.
Begin by relaxing the eyes, closing them gently and cupping with
the hands.
Eye Exercise Number One
Movement #1
Move both eyes clockwise around the outer circle from dot to dot,
beginning with 12 oclock.
Movement #2
Repeat this pattern, moving counterclockwise, again beginning with
12 oclock.
Movement #3
Move eyes back and forth between dots at 2 oclock and 8 oclock
positions.
Movement #4
Move eyes back and forth between dots at 4 oclock and 10 oclock
positions.
End by relaxing eyes and cupping them with your hands.

Eye Exercise Number Two

1. Put the Tibetan wheel about one inch away from your eyes,
placing your nose at the center of the image.
2. Dont worry about whether or not you can see the image clearly.
The focus should be on the movement not on how well you see
during the exercise.
3. Moving out of the center of the snowflake image are a series of
steps that take you to a ball at the end. As you breathe in, move your
eyes progressively up from one step to the next until you see the
ball.
4. Move the eyes back down the steps to the center as you breathe
out.
5. Alternating from the step-ball segments of the snowflake image
are straight spikes. After moving your eyes up and down the steps,
move them up and down the spike, breathing in as you move them
out and breathing out as you move them back towards the center.
6. Follow the pattern clockwise, then counter clockwise.
Again end by relaxing eyes and cupping them with your hands.