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Eye Exercises to Improve Vision
Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all. Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain. 
Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:
- If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
- Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights. Remember to wipe your screen off regularly.
- Remember to look away from your screen every fifteen minutes or so. It’s too hard on your eyes to do such close work without a break. Do it now!
Eye Movements
After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain. Visual, auditory, and sensory perception can increase. Do them sitting up, standing, or lying down.
Here’s How
- Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
- Switch off by first paying more attention to the eye movements than to the visual effects. Next, take a moment to focus on both ends of they eye stretch.
- Remember to keep your head still as you do the eye movements. Let your facial muscles relax as well.
First Variation: Up and Down
- With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head. Then look down as if you would like to see under your chin. Keep doing this for about 15-20 times in a row.
- Follow this by bringing your eyes back to center and blink them a couple of times.
- Afterward, rest with your eyes closed and take several deep breaths.
- Smile
Second Variation: Side to Side
- This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear. Keep looking back and forth for 15-20 times.
- When finished, bring your eyes back to center.
- Blink a few times and rest them with your eyes closed.
- Smile
Third Variation: Eye Circles
- Keep your head still and look up. Circle your eyes in a clockwise direction three times.
- When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
- Circle your eyes in a counterclockwise direction three times.
- Blink a few times and rest them with your eyes closed.
- Smile
Palming will rest and relax your eyes, calm your nerves, and quiet your mind. Your respiration will increase as long as you remember to breathe deeply and fully.
- Rub your hands rapidly together with your palms and fingers touching. Keep rubbing until you feel the generation of some heat and energy.
- Next, rest your elbows on your desk.
- Cup your hands and gently place them over your closed eyes (no glasses). Let the warmth and darkness soothe your eyes.
- Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
- Smile
Chidakasha: Quieting the Mind by Stilling the Eyes Using the sense of sight is a very effective centering technique. Doing so can have a beneficial effect on the brain as well. Have you ever noticed that you can still see even with your eyes closed? All that is needed is to try. You might see it as darkness, designs, colors, spots, or a combination. It does not matter. What matters is passively focusing your attention on what is being seen and watching it as it changes. Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids. This brings you into the moment and quickly settles down mental restlessness. Yogis refer to watching this inner space of consciousness as Chidakasha. ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)
Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.
- Notice the benefits and smile.
This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.
Julie Lusk, MEd, E-RYT 500, has more than 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader. Julie is the author of Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.comDetails Chakra Chart
Finally! It’s all in one place. This Chakra Chart is complete.
Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...
Learn all about the chakra names, locations, colors, sounds, crystals, yoga postures, breath work, goddess archetypes, psychological & energetic influences and more.
It’s laminated and 81/2″ by 14″ with information on both sides.
This chakra chart is handy and helpful!
Learn more about chakras here.
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How To use the chart for balancing your chakras.
Begin by familiarizing yourself with the chakra names, locations, and characteristics of each chakra. Here are some ideas for getting started.
- This Chakra Chart (C) is for personal use only and not duplication. Get your beautiful, laminated chart at http://WholesomeResources.com
Balanced Chakra Energy: Maintain balance with continued healthy attitudes, behaviors, emotions and appropriate yoga postures, breathing practices and activities.
Unbalanced Chakra Energy: Examine the chakra’s lessons, rights, responsibilities and challenges to determine what areas need improvement and make suitable changes. Practice the breathing practices, yoga postures and other healing activities and healthy behaviors. Set an intention and enhance it with the musical notes, instruments and crystals. Practice self-care and get competent help from others as needed. In addition:
Excessive Chakra Energy: Use the chakra’s balancing color. Chant or sing the vowel sounds to send and release excess energy. “Too much of a good thing” is harmful so decrease behaviors that are excessive.
Deficient Chakra Energy: Use the chakra’s emanating color. Chant or sing the bija mantra sounds to increase and attract energy.
The Chakra Chart was originally published in Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk.
Sources include Anodea Judith, Jeff Migdow, Barbara Pritchard, Gene Jackson and Rosalyn Bruyere.
- Finally! A complete Chakra Chart with all the chakra names, locations, colors, sounds, yoga postures, breathing techniques, psychological & energetic influences and more. There's handy tips for using the chart on the reverse side. It's 8 1/2 by 14" and laminated. CLICK on the blue title link above to find out more...
Gain from Guided Imagery & Relaxation
Guided imagery and relaxation are so much more than nice things to do if there’s time. They are important life skills to know about and practice regularly. Both are powerful mind-body-spirit techniques that elicits therapeutic relaxation; awakens and activates the natural ability for self-healing to occur; helps with 
changing behaviors and habits; and uncovers your inner truth and life direction while stimulating the intuition. Everyone can do it.
Do you want to unlock your highest potential, experience many types of guided imagery first hand, and understand relevant scientific principles? Check out my schedule for upcoming workshops.
“Many common diseases and health complaints can be treated directly with mind-body techniques.” reports Dr. Herbert Benson, the Harvard Medical School scientist who coined the term “relaxation response” 35 years ago. He states that “study after mind body study, carried out with the most careful scientific protocols, produced incontrovertible evidence that the mind can indeed influence – and heal the body – even down to the genetic level.” Along with appropriate medical care, mind body techniques are used for health improvement and can eliminate problems associated with anxiety, depression, high blood pressure, insomnia, PMS, menopausal, peri-menopausal and breast cancer hot flashes, nausea, pain, premature aging and other disorders to the extent that stress is a factor. Now consider that 80% of all illness is either caused by or made worse by stress.
In addition to the powerful and positive effects of relaxation and guided imagery on physical health, it is invaluable and reliable for tapping into one’s inner source of divine intuition and wisdom. Plus, behavior change, musical performance, sport and athletic ability can all be strengthened with the regular use of relaxation and guided imagery. It can be used to reveal inner guidance with respect to one’s life direction.
Guided imagery, also referred to as creative visualization, is intentional daydreaming whose aim is to magnify the positive aspects of the mind-body connection. First, focused breathing and/or progressive muscular relaxation prepare the body for guided imagery and creative visualization. Next, the mind is purposefully guided in a process similar to daydreaming. The difference is that in daydreaming the mind is allowed to go wherever it pleases. Instead of this, the mind is directed in a specific and special manner. For example, a guided imagery exercise might ask you to focus on a setting or environment that feels safe and comfortable. This can be experienced and accomplished by mentally seeing the setting, feeling or sensing the environment, or using the senses of sound or smell. As Belleruth Naparstek says, “there are many right ways to experience guided imagery.” Get more about relaxation, imagery and meditation here.
So, now what? If you want to feel your best, and even prevent or conquer long-term medical problems, it’s time to get back to your yoga, meditation, and visualization habits. You wouldn’t skip brushing your teeth everyday, would you?
If you’re like the rest of us and could use some help, so either join a local class, get together regularly with like-minded people to support each other, and get your DVD’s and CD’s back out. I am delighted to offer a selection of yoga and meditation classes in the Cincinnati area. Plus, I have retreats and conferences coming up. Check out my schedule.
If you prefer here’s some book and CD resources on mind body relaxation to benefit from. Click HERE to buy my Real Relaxation: Yoga Nidra CD.
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Julie, I use your tips throughout the day in my office to relieve stress and refresh. Its definitely helpful! Thanks! ~~ Cindy Robinson Sieber
I just did my “shoulder shrugs” and smiled. Thanks for making Desktop Yoga come to me. This is awesome … getting other body parts moving while at the computer and printer than just the fingers. I would like to get copies of your Wholesome Energizers CDs for the membership committee for Kindervelt. You are doing some exciting things! ~~ Susan Deye ~ Kindervelt Board Member
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