This exercise is a kind of warm-up that we should do before starting proper vision exercises. It takes just 2 minutes to relax our shoulders, neck, and upper body muscles, providing a good foundation for further exercises.

Stand straight with a slight spread of your legs and perform the following exercises:

1. Make circular movements with your arms in one direction and then in the other.
2. Tilt your body to the right so that your right hand slides along your right leg. Repeat the exercise with the left side.
3. Perform half-turns to the left and right with your upper body.
4. Join your hands and make circular movements with both hands in front of you.
5. Approach a wall or door and, supporting yourself with your hands, perform something like push-ups, moving your chest and stretching your back muscles.
6. Perform five rotations with your neck to the right and left, keeping your head at the same level.
7. Perform five neck movements from the starting position (head straight) to the left (down) and back up and then repeat these movements to the right.
8. Lower your head down so that your chin touches your body and then perform five movements to the right and left, keeping your head tilted down.

You can modify this set of exercises as you wish. The goal is to properly relax the upper half of the body, especially the neck and shoulders.

Eye relaxation can be achieved by closing and covering the eyes with your palms so as to exclude access to light. Simply shutting off visual sensations is sometimes enough to create a state of deep relaxation. However, covering and closing the eyes is ineffective if mental tension is not removed at the same time. If you perform palming perfectly, you will see a field of blackness impossible to recall in any other way, to imagine, or to see anything darker; and the moment you can do this, your vision will be correct.

People with improper vision functioning may initially have serious difficulty achieving the full blackness effect in front of their eyes. The field of view, due to tension within the eye socket, will be filled with gray clouds, darkness in bright streaks, and movement of lights and colors.

1. If you are sitting at a table, assume a position where your elbows rest on the table (you can use a cushion) or rest your elbows directly on your knees.
2. Cover your eyes with crossed hands in such a way that no light reaches them. Your fingers should rest on your forehead, the lower part of your hands on your cheekbones, and the edges should touch your nose without pressure. Place your hands so that your eyes can blink freely. People who like warmth can rub their hands together before applying them, thus increasing their warmth. People with rested vision will find that their entire field of view is filled with uniform blackness. Others will see flashes of light, swirling colors, grays, and other visual illusions.
3. Visualize darkness and blackness. Breathe slowly through your nose (inhale-exhale). Feel the expansion of your muscles and various body parts (shoulders, arms, legs, thighs, feet, ribs, etc.) while inhaling and contracting while exhaling.
4. Visualize, for example, that your house is black and the city is black, and then the country and the continent. You can imagine a thing or place that you particularly associate with the color black. These can be: black paint, black piano, black patent leather shoes, dark night, deep well, etc. Focus on this object and imagine how dark it is. The greater the blackness in front of your eyes, the better your vision will be relaxed.
5. Your eyes can be closed or open, depending on what is comfortable for you.
6. Make a few small eye movements up-down, right-left, in a circle.
7. Slowly open your eyes and try to observe that your eyes are now relaxed and at ease, resulting in better vision.

In today's world, where sunglasses reign supreme, people are poorly accustomed to bright light or sudden changes in it. It's hard to find a rational justification for the need to wear dark lenses on one's nose on sunny days. For thousands of years, sunny days have not posed any obstacle to the human race, and even today, in many countries, people wearing dark lenses evoke general astonishment, if not laughter and pity.

The process of adapting to proper reactions to light is one of the fundamental ways of practicing the art of conscious vision. For properly seeing eyes, remaining in a state of relaxation and relaxation, sunlight is essential.

According to Dr. Bates, "sunbathing", due to the bactericidal properties of sunlight, has a therapeutic effect on various inflammatory conditions of the eyes and eyelids. It also causes relaxation of the harmful tension of the eye muscles, a decrease in sensitivity to dazzling and bright lighting, elimination of fear of light, the need to frown or squint. It is also the initial stage of learning passive and dynamic relaxation of the eyes, which is a necessary condition for vision re-education.

Perform the exercise using your thumb or index finger pads, depending on which ones make it easier for you to press a given point. All points of interest are marked on the illustration, and their exact location can be easily detected because we will feel strong pain when pressing these points. Gently massage and press each point to unblock the energy flow. The pressure should be adjusted so as not to cause severe pain, but to gradually increase the pressure as the point is massaged.

1. 3 green points on the upper eye socket bone. Massage in circular movements while applying gentle pressure.
2. 3 blue points on the lower eye socket bone. You can also use several fingers here to massage the entire lower eye socket bone.
3. 3 red points around the nose, as shown in the illustration.