We paradoxically often have a hard time relaxing. Not just when sitting or lying down to palm our eyes, but in daily life as well. We get wound up about about another driver cutting us off in traffic and stress about the small and big stuff that gets thrown at us every day. This is were belly breath can help you to get to deep relaxation instantly.
Without going too much into anatomy, here some basics to help you understand why we get so easily stressed out and how to avoid that trap.
Our autonomous nervous system had two main components, the sympathetic system also known as “fight or flight” and the parasympathetic system often referred to as “rest and digest”, aka relaxation.
Flight or flight is important when we face real danger. It stops the digestive tract, widens the pupils, increases the heart rate and blood pressure, flows oxygen into the muscles and tenses them up to get ready to run or fight off an offender. We automatically start to breathe more into the chest.
Unfortunately we tend to get stuck in that sympathetic nervous system response even when danger is over or when there was no danger in the first place, just daily stressful situations. This causes digestive problems, blurry vision, tension in neck, shoulders and head, increased blood pressure, shallow chest breathing and so on.
So how can we keep calm and carry on? The key is to activate the parasympathetic nervous system. The main nerve responsible for this activation is the vagus nerve, which has been getting more attention from the scientific community in recent years. It communicates with the thyroid, adrenal glands, intestines, pancreas, gall bladder, heart, and brain. It’s a very long nerve, connecting the base of the brain stem with the viscera, our “gut”. In fact, some scientists refer to the gut as the “second brain” because of this connection. We say “gut feeling” for a reason! My younger daughter rightfully proclaimed as a five-year-old that her secret power source is in her belly.
The vagus nerve gets stimulated in a number of ways, one of which is the movement of the diaphragm down into the abdominal cavity on a deep abdominal inhale. When you do this deep belly breath, it will automatically expand outwards and contracts back on the exhale, when the diaphragm moves back up into the ribcage. You can imagine the diaphragm like a dome tent where there is no breath after the exhale. It’s attached to the lower six ribs. On a deep inhale, the diaphragm tent flips upside down, creating a bowl shape. And therefore creating a big space for the lungs to expand into the flexible rib cage.
If your stomach and belly are tight from holding stress and tension, or maybe from overexercising the abs, having them always sucked in (as we were taught as kids, especially girls), your diaphragm has no space to go and you will automatically breathe more shallowly into the chest. And with that activating the fight or flight sympathetic nervous system. It’s a devils circle.
The following Yoga Tune Up® ball sequence will massage your belly, the internal organs, activate the vagus nerve and teach you belly breath. It will also remove any tension you might carry in your abdomen. You will need either a Yoga Tune Up® Coregeous ball, or a soft and grippy exercise ball that is not inflated too much.
1. Lie down on your mat or floor. Place the ball underneath your navel and gently lower yourself down. Check how the pressure of the ball feels. If it hurts or feels very uncomfortable, do this sequence at the wall. If on the floor, either support yourself on your forearms in a sphinx like yoga position, or come all the way down and let your forehead rest on the floor.
2. After a few initial breaths, do five contract and relax breaths. To do so, inhale deeply into your belly only, so that your lower body lifts off the ball. Hold this for a few seconds, then exhale sharply, letting the ball sink deeper in to your abdomen. If possible, create a small break between the bottom of your exhale and the next deep abdominal inhale. You might notice, that each exhale relaxes your abdomen more, letting you sink deeper into the ball after each breath.
3. Move the ball to another spot on your abdomen and repeat the five contract & relax breaths there. You might notice more tension in the stomach area or more in the lower abdomen, the digestive tract. Spend time where you feel the most tension.
3. Then start rolling on the ball from top to bottom using a push/pull motion in your hands and feet, stripping along the rectus abdominus (“six pack”) while continuing the deep abdominal breath. This big muscle runs parallel to the spine. Do some contract & relax breaths on any tight spot you can still find.
4. Change the direction now, going side to side, cross fibering (going against the grain) of the rectus abdominus. The transverse abdominals go the other way, they run deep below the six pack muscles in a 90 degree angle. And the obliques are oriented in a 45 degree angle for our full range of motion. Do about 5-10 rounds in each plane of the belly, giving any tense areas more attention.
5. The last technique is the most intense, yet it feels amazing. It’s a pin, spin & mobilize movement. Move your ball back into the center of your abdomen or the area where you felt the most tension. Press your body weight on to the ball, then walk your hands and feet to the right side to a roughly 45 degree angle to the mat. This spinning action will wind up your skin, fascia and muscles, creating heat and deep massage of the internal organs. If you want more, press yourself up on your forearms or hands, then lift one arm up toward the ceiling for a breath or two. Lower and and switch arms. Spin back to center and go the other way. Repeat on any other areas of your belly if needed.
Roll off the ball and come to a seated or standing position and notice the difference in your breath and your relaxation level. If time permits, sit down and palm your eyes for ten minutes or more. Use your (mental) foundation object or any positive thoughts, a mantra, a memory, word or image that gets you into a deep mental relaxation. You might notice more visual clarity and a calmer state of mind after this self massage sequence. Even when you have no time to palm your eyes afterwards.
Remember this feeling to bring you back into this state of calm quickly when stressed. Find a mental foundation object (memory, word, image, mantra, smell, sound etc) for a faster way to calm yourself down. Being able to easily move back into relaxation after the sympathetic nervous system (fight or flight) was triggered is called vagal flexibility. But that is a whole new post!
People often ask me why sunning your eyes is so beneficial? The short answer is that our cone cells need light to see colors and details, and sunlight is the healthiest source of light out there. If you want to know more about sunning your eyes, read on.
Have you ever been in a pitch black room without any light? Have you noticed that you don’t seem to see anything? However, if there’s even the slightest bit of light, your eyes will adjust and give you some vision, although it’s black and white and rather grainy.
The word “Photo” literally means “light,” and the cells in our retina are called photoreceptor cells because without light, they don’t function. Looking at this anatomically, there are two basic type of cells, the rods and the cones. The rods are the ones that give you the black and white, grainy, soft focus night vision, and they’re also the ones providing most of your peripheral vision. This is the reason that peripheral vision at the outer edges doesn’t produce color, but you do see movement, and without that, we probably wouldn’t have survived as a species.
The other photoreceptors, the cone cells, are responsible for color and detail (or sharp focus) vision. The center of the retina, the macula, is packed with cone cells only, and therefore produces clear, sharp vision. They only work when there’s light, and they work best in detecting accurate colors when the light is bright, as sunlight is. Without light, they would slowly deteriorate.
Yet we have been told by the media, the optical industry and most optometrists (who sells sunglasses too) that we will damage our eyes or, even worse, become blind if we don’t shield our eyes from the sun. Now I’m not talking about extreme conditions such as a polar expedition, climbing in the Himalayas or piloting a plane at 30,000 ft. I’m talking about our daily lives which are spent mostly indoors, working in some type of building with often tinted windows and artificial light sources. We then walk to our cars or the train station and sit inside again, shielded from the sun. Maybe we hike or bike on the weekends, or even drive to the beach or lake. But often we run errands that require being indoors again other than the part of getting there.
And how many now immediately put sunglasses on if there is even the slightest ray of sunshine coming from above? People often say they do this because they are so light sensitive. Is that any wonder if their eyes are never exposed to natural sunlight?
Do a simple test to see if you are truly light sensitive. Go outside into the sun. You might not be able to look straight ahead if it’s a bright day and want to put your sunglasses on. Instead put your hand parallel to the ground at the level of your eyebrows as if you wore a baseball cap or hat. Is it still too bright? Or did the shield do the trick? The reality is that it’s not so much the light itself that is too bright but the angle of the sunlight hitting the eye. Additionally, the overall brightness of the environment affects how strongly we perceive the light, due to the reflective properties of the environment. White reflects the most light, whereas black reflects the least.
Unless you have an eye disease such as macular degeneration, a second occurrence of cataracts, uveitis, conjunctivitis, corneal abrasion (e.g. through Lasik), a viral infection or another illness that makes you more light sensitive (e.g. migraine), or are taking medications that produce light sensitivity, you probably aren’t photophobic (light sensitive). If you do suffer from MD or secondary cataracts, do not do sunning.
Sensitivity to light is also common in most visual disorders, especially myopia and astigmatism. Wearing tinted glasses (the ones that get darker with more light) not only make the light sensitivity worse but often the refractive error as well, since the amount of light available has a big effect on clarity when vision is not perfect to begin with. So in addition to increasing light sensitivity, these tinted prescription glasses also decrease visual acuity in the long run and will often result in the need for stronger glasses. Just what the optometrist ordered.
If you are so light sensitive that you cannot gaze at the horizon line on even an overcast day, you will need to reverse the light sensitivity first before being able to improve your myopia or astigmatism.
Knowing that the cone cells are needed to produce the clear vision that we all want, it would make sense to do anything to keep them healthy. Light is like a vitamin for them. So shutting light exposure down by sitting in dark offices and wearing sunglasses outside is depriving those cells. Not only do we need sunlight to generate Vitamin D, but it’s also been shown that increasing exposure to this type of lightmake us happier. If you are still light sensitive, wear a hat or cap when you go out in the middle of day to prevent any strain which might cause you to squint your eyes.
Sunning is the important thing you can do to eliminate light sensitivity and allow you to improve your vision. Therefore it’s one of the core eye relaxation and improvement techniques of the Bates Method. You can do it anywhere, and anytime, but it’s best if you do it outside when the sun shines, and without the barrier of a glass window between the sun and your eyes. If you live in a part of the world where the sun tends to be elusive, especially during the winter months, you can do it inside, using a high wattage white infrared lamp, like the ones used in bathrooms and in the food catering industry, as they emit a nice amount of heat in addition to bright light. More on that further down.
How to do basic sunning
Go outside and face the sun. If you are just starting out and are used to wearing sunglasses whenever outside, do it in the early morning or late afternoon hours when the sun is lowest. Otherwise any time of day is fine.
Gently close your eyes and feel the warmth and light of the sun on your closed eyelids. Closing the eyes helps relax them, especially when there’s still some light sensitivity present. It also helps to turn the visual “faucet” off to let the mind truly relax. Think of this as a mini spa treatment for your eyes and brain. Let your mind drift to pleasant thoughts to further the relaxation.
Now slowly and deeply inhale and turn your head to the left side. Feel the gentle stretch in the neck and notice that your left eye is now shaded by your nose. Be aware of the difference in light strength. Exhale and turn your head to the right, noticing your right eye now being in the shade and your left eye receiving more light and warmth. Also be aware of the center when both eyes get an equal amount of light. Your head movement will look as if you are saying “no”. Do it slowly and gently, breathing deeply. Let the breath initiate the turns of the head.
Keep going back and forth, turning your head sideways as far as your neck allows you. If your chin doesn’t go all the way to the shoulder for a 180 degree head turn, do not force it. With daily sunning, your tight neck and shoulder muscles will also relax and release tension, which will in turn improve blood flow to the brain and help you to improve your vision. Tight neck and shoulder muscles are a big contributor to tension in the eyes and vision problems.
If you notice a lot of tension in the neck, you can also do a few “yes” movements with your head, tilting the head slightly back as you inhale and moving the chin toward your chest as you exhale. Keep the shoulder blades relaxed and the trapezius muscle away from the ears as you move your head. Let your eyes come along for the ride, and they should feel as relaxed as a kid on a swing that is being pushed by a parent. The eyes do not initiate any movement when sunning.
Sun for five to ten minutes or however long you can. You can stand or sit. If in public, you can turn your head even slower and take full breaths between sides, so it’s more inconspicuous and nobody will notice that your eyes are at the spa!
If you are at work and see the sun breaking through the clouds, do it at your office window right then and there, even if just for a minute or two. Anything is better than nothing. And if the sun is shy and barely shows itself, don’t wait for a specific time, since the sun might be gone for the rest of the day.
Sunning should always be followed by palming, ideally twice as long as you did the sunning. If that is not an option, palm at least until any potential after images or colors have faded and your visual field with eyes closed is dark again.
Additional benefits of sunning
In addition to reducing any light sensitivity and supporting relaxation of eyes and mind, sunning has these benefits:
The shift from shadow to light when turning the head will slightly open and close the pupils which strengthens the pupillary reflex
The pupillary reaction will gently massage the lens capsule and stimulate the photoreceptor cells in the retina without the need for sharp focus
The warmth of the sunlight and the movement of the head will release tension and it improves blood flow to the neck and shoulder muscles which consequently relaxes the facial muscles (all these muscles are connected and tension in the neck and shoulders often carries over to the face including the eyes)
The deep breathing improves flow of oxygen to the brain which the eyes are a part of. The brain uses 25% of all oxygen while only weighing about 2% of your body weight, and 1.5 pints of blood circulate through the brain every single minute! Consider this and breathe deeply.
Sunning is so enjoyable and restful that you are more likely to take little breaks from the computer that don’t habitually involve smoking or eating unhealthy snacks. It might also help to take your tea or coffee break outside and combine it with some sunning and palming.
Sun exposure is the only natural way for the body to get enough vitamin D, which is needed to absorb calcium to keep bones strong and healthy. A lack of vitamin D has also been linked with cognitive impairment.
Sunning reactions or discomforts
Sunning should feel really nice on your eyes, neck and shoulders. If you feel any discomfort, it’s most likely due to tension in those areas. If the neck hurts when turning your head, turn it less in the beginning and do not tilt the head back as much. Maybe you could even get a massage to release any deeper muscle tension.
Should your eyes get watery, itchy or start to twitch, it’s usually a symptom of the intense strain you’re carrying in your eyes. Continue to do the sunning in a relaxed way, and it will slowly melt that tension away. Maybe do it for shorter periods or only with the morning or evening sun until the worst strain is released.
If facing the sun with closed eyes is too strong even in the morning or late afternoon hours, start practicing on an overcast day or stand with your back to the sun, and work from there (once that feels comfortable you can proceed by facing the sun).
Remember, always palm after sunning for double the amount of time, or until any afterimages have dissolved.
Making your own sun
If the real sun is not shining, you can fake it by using a 250W heat light, also called white infrared bulb. They are sold at hardware stores or online, and are usually used in bathrooms or for food catering to light the food and keep it warm.
You’ll need to use a lamp that can handle those high wattage light bulbs though, so check your lamp beforehand. The cheapest option is to buy a metal clamp lamp like the one pictured. It’s very inexpensive and available at hardware stores in the construction aisles.
The sunning itself is done exactly like outdoors. Depending on where you mount or place your heat lamp, you will either stand or sit when doing the sunning indoors. Distance should be about 3 ft / 1 m, but this depends on your personal comfort. You’ll want to feel the warmth and the light but not end up with red skin from the heat.
Make sure to keep your head level when turning side to side. The head should only tilt back when you do the up and down motion instead of moving from side to side.
When traveling you can also use a strong flashlight and just move it back and forth over one eye, then the other. Hold it as close to your eye lids as feels good. Do three sets with palming in between. Flashlights won’t emit that much heat, but the light in and of itself is very beneficial, especially in the darker winter months.
Advanced sunning techniques
Once your eyes get used to sunning, you can deepen the technique in following ways:
Open your eyes when your head is turned to the sides, blinking rapidly when eyes are open (start this in an environment that doesn’t have extremely bright objects such as white houses on your sides).
Hold your hands in front of your eyes with your fingers spread and rapidly move them in opposite directions, while turning your head side to side with your eyes open, and blink rapidly. The fingers provide a filter that will allow some sun to enter our eyes without being too strong (see picture).
There are further techniques beyond this, but this has to be taught in a lesson where the teacher can observe the student and make sure there is no strain involved. If you are interested in a session, please contact me at 310.462.2462 or email me at claudia (at) batesvision.com (and this can be done via Skype, FaceTime, Google hangouts or other modern video technologies if you are not able to come in person).
Blinking is one of 3 simple things you can do during your day to make your eyes happy by manifesting relaxation:
1. Blinking: Healthy eyes blink every 2-3 seconds. Observe yourself and count the seconds between blinks. Or better yet, ask a friend or family member to observe you, especially when working on the computer. We often don’t blink more than every 20-30 seconds when looking at a screen. Try to do that on purpose and you’ll have a hard time not blinking for so long.
Recently I was observing a friend who does a lot of online gaming. I was able to count to 40 between his blinks. When I asked him if he was aware of this, he said he had actually trained himself to blink so little since every nano second counts when you play those intense games. I advised him to reconsider since blinking is one of the best ways to avoid staring, which causes strain and blurry vision. So better “train” yourself to blink frequently, in an effortless way.
Blinking is not only necessary to lubricate our eyes, but it’s like a micro nap which interrupts any staring or straining we were doing before. Like a computer restart, it clears out the old and brings a fresh view. If you suffer from dry eyes, practice blinking several times a day by doing quick, light “butterfly” blinks for a minute each time.
Blinking is the heartbeat of the eyes and the best way to keep your cornea healthy. The cornea is the only part of the body without blood supply.
2. Breathing: Our eyes are part of our brain which consumes 25% of the total required oxygen for a normal functioning of the body. The capillaries in our eyes are among the smallest in the body and since they are located above the heart, only deep relaxed breathing will get the required oxygen all the way up there. So remember to breathe, especially when concentrating.
When you are anxious or stressed, place a hand on your abdomen and take a few deep breaths into your belly, feeling it rise on the inhale. Count your inhales and exhales and practice making the exhales a little longer. If, on the other hand, you need more energy, put more emphasis on the inhales.
Tip: Place a sticker on your computer to remind yourself to blink and breathe!
3. Yawning: Whenever you feel like yawning, go for it! Let those often super tense jaw muscles—the strongest in the body—stretch and the eyes rest for a while. Yawning also lubricates the eyes by stimulating the lacrimal gland on the upper outer eye. The lacrimal gland is in charge of producing tears which both cleanse and nourish our eyes, especially the cornea. You might even notice your vision being clearer after a few rounds of yawning due to the improved lubrication and relaxation.
New clients often ask me if it’s not more important to do eye exercises than to palm the eyes. After all, aren’t the eyes getting enough rest when sleeping? Shouldn’t the eye muscles be trained instead of relaxed?
The answer is, of course No. The eyes are not really resting while we sleep, especially in the REM phases of dreaming. Scientists have proven that the eyes accommodate to the objects we are “looking at” in our dreams. 90% of our sensory input comes through the visual system! Moreover, palming gives our eyes not only much needed rest from computer and other eye straining work, but it is the best and easiest tool to relearn to relax the eyes.
Relaxation vs. Rest
Just to make this clear: Rest and relaxation are not the same thing. Palming is rest for the eyes, through which relaxation can be achieved most easily for most people. A feeling many cannot even remember in their muscle memory, so learning what relaxation feels like is the most important first step in improving your eyesight. Once you can achieve that state of relaxation with eyes closed, you can apply that feeling when your eyes are open for clear, relaxed, effortless vision. The more relaxed your vision gets and the less you strain while using your eyes, the less palming you’ll need.
Bates practitioners know that relaxation is the only way to have clear vision. This is not easy to learn after years of strain and tension being carried in the eyes, facial and body muscles. Palming (and sunning) offer the beginner and the advanced practitioner the opportunity to slip into the rejuvenating pool of relaxation, letting go of tension, stress, worries…. The darkness, energy and warmth of the hands covering the eyes lets muscles and the mind relax. Without a relaxed mind, we literally cannot focus, visually and mentally.
“Seeing” deep black while palming is the mind’s feedback that we are relaxed. This is the ultimate confirmation of relaxation but it cannot be achieved with force or will power — only letting go and fully immersing yourself into the experience can get you there. This means accepting that your visual field in front of your closed eyes might be gray, grainy, cloudy, wavey or shows glimpses of color today. But maybe tomorrow it will be black. Accepting something does not mean you don’t want to change it. It just means that you have learned to be patient with your progress, the only way to get you to your goal of total relaxation and clear vision.
Mindful and Meditative
Practicing the Bates Method has therefore more to do with a mindful, meditative practice than an exercise regimen. What I mean by that is the activities let our minds relax as much as the eyes, a necessary prerequisite for perfect vision. Our vision is 90% mind and only 10% eyes. Doing pure eye muscle training as in traditional vision therapy is helpful for vision problems related to muscle & fusion imbalance, but there comes a point where that alone is not enough. And the reason is that vision therapy ignores the mind and focuses on the eye muscles only. Vision therapy would benefit from including the Bates relaxation approach, and hopefully one day that will happen!
When to Palm
Palming is useful as a remedy for tired, strained, dry eyes, when your vision gets blurry after a long day, or when getting a headache. If you have recurring symptoms like the ones described, you would ideally prevent them from occurring by palming beforehand. Or as a regular routine, e.g. in the morning and evening, to start and end each day with the memory of relaxed eyes. Think of it as maintenance like stretching your muscles after exercise to stay flexible and nimble.
How to Palm
There are so many descriptions of palming online that I don’t want to reiterate them here, but instead give useful tips based on the issues I hear most often (I am happy to introduce you to palming in more detail during a session if you have questions that go beyond the information here). Palming is beneficial on it’s own, and should always be done after any other vision activity to rest the eyes and “capture” the release of tension. If you are very restless and antsy, do a movement activity like the sway or long swing before palming. Oftentimes the inner visual field is blacker when palming after stimulating the eyes with movement.
The key to successful palming is a comfortable position. Find a place in your home where you are happy to be at. This might be a comfy armchair in a light corner, a bench in the garden or your couch. There are many positions that can work, see images and descriptions below. Most important if you want to palm for more than a few minutes is elbow support. Without it, your arms will tire quickly, tensing up the shoulders and neck. There are several ways to support the elbows, depending on your position: pillows, blankets, table top, knees, back of the chair, or a palming stick, invented by James Laker and now produced by Stephen Poytner in the UK (more on how to get one later).
The position can vary throughout the day, you might palm laying in the bed in the morning with pillows propped under your upper arms, using your office table with a stack of books during the lunch break, straddling a chair with the back serving as an elbow rest at home, and sit in your favorite comfy chair in the evening, supporting your elbows with cushions or the palming stick. Relax the shoulders and neck. The head and neck should be more or less upright, you don’t want the head to tilt back or forward, the hands should not support the weight of the head, but just cover the eyes.
Keep your legs relaxed, with feet flat on the floor (except when laying down). You want to feel grounded and connected, not twisted up like a pretzel. That also helps blood circulation. So make sure you are not crossing over the legs or ankles but keep the legs parallel. Lean back in the chair if that is comfortable.
The hands should be cupped slightly, the edges of the palms resting on the bony part around the eyes. No pressure should be felt on the eyes themselves. Cross your hands over the nose and move your fingers so no light comes in anywhere, without pressing on the nose (you still want to breathe easily). Then close your eyes, relax facial muscles, especially the jaw, and let shoulders get heavy. You want to relax the body completely.
Should you have trouble positioning the hands so all the light is excluded without straining the hands, find a comfortable place in the dark area of your home, or invest in dark curtains so you can darken the room. This is preferable to using eye masks for palming, since you are losing the beneficial energy and warmth only the hands can provide.
Methods of Relaxation
If you find it hard to relax your mind while palming and feel like a million thoughts are racing through your mind, don’t fight them — they will win. Instead, use one of the following techniques. But remember not to “think” with your eyes as this will prevent deep relaxation. Since the visual cortex is at the back of the brain and the hippocampus (where we “reassemble” memories) in the center of the brain, bring up thoughts or visual memories from the back of the head versus the eyes.
Feel your eyes get heavy and sleepy, resting in their plush sockets. Think of the them tilting slightly downward
Think of a favorite moment, person, event, location, smell, object. Remember the relaxation and happiness you felt. If you are a visual thinker and feel that you are using your eyes to conjure up the memory, use another way to relax such as observing your breath or listening to music.
Find a “Foundation Object” to induce relaxation. A foundation object is something you remember so easily and perfectly that the memory of it requires no effort.
Observe your breath, feel your out breaths get longer and longer. You can also count the breath
Listen to music that relaxes you and/or makes it easier to remember favorite moments
Repeat a mantra in your mind (meditation technique)
“Write” a love letter to your eyes in your mind, describe how fresh they look, how beautiful they are and how clearly they can see. Scientists have proven that imagining something creates a 70% higher chance of it actually happening. So imagine your eyes with perfect vision!
How long to Palm
It really depends on your situation. In general older people benefit from longer palming sessions whereas children are often relaxed after a minute or two. Experiment and see what gets you the best results. In general, palming twice a day for a longer period (15-30 minutes, e.g. morning and evening) and then as needed during the day is a great way to start when you want to improve your vision. If you suffer from an eye disease, longer palming is necessary to give your eyes the much needed rest. Keep a daily log of your palming and write down how you felt afterwards. You might quickly notice a pattern, and then custom tailor your palming frequency and length to what works best for you.
The pictured palming sticks come with two different base sticks: A shorter one for children or for placement on top of legs (e.g. when wearing a skirt), and a longer one for adults.
Details: The poles are aluminum, the fittings are magnesium, the top and bottom is made from birch plywood, the stiffeners are canadian maple, the top is closed cell foam (can be wiped clean with a damp cloth). They cost £35 each, shipping varies (£11 to the US).
They can be ordered directly from Stephen Poynter in the UK:
If you or a loved one suffers from Low Vision or Eye Disease and have possibly been told by the doctors that there is nothing that can be done to improve the vision, you should come to this conference near London.
Renowned speakers from all over the world will talk about natural methods of eyesight improvement for low vision or eye diseases. There are also several workshops that will demonstrate a variety of techniques, based on the Bates Method. It’s never too late to improve your eyesight, however poor it might be. Any leftover vision can be improved! Learn how to see better and feel better at this conference. Get inspired to change your habits and show your ophthalmologist that he was wrong when he told you you’ll be blind in a few years!
Every fall I am in awe of all the colors leaves turn into. The closer to death the more beautiful they become. We on the other hand often feel getting old means getting ugly and full of wrinkles, or worse, sick and helpless. Maybe we should think of aging in the context of green leaves slowly turning into an intense glowing red.
I encourage my students to pick a color of the day and keep looking out for that color during the day, in a gentle, relaxed and interested way (ideally without glasses or contacts). Looking for that color keeps us in the here and now, instead of being carried away by our thoughts, worrying about this or that, composing a to-do list in our minds…
Instead of focusing on what we don’t see we can relax into noticing what we do see: our color! It’s suddenly everywhere! How strange… well, it’s not really that strange. We just asked our mind to notice and not to think or judge. That makes a big difference, we might be caught by surprise about how much detail suddenly appears. It’s this positive attitude to seeing that we need to “heal” our vision. My color today was the intense wine red of the right leaf. What is yours?