The Janet Goodrich Method Read Clearly Naturally

Kit

By Carina Goodrich

Publication Information:

First published in 2007Second Edition printed in 2008

The Janet Goodrich MethodCarina GoodrichDaniel Sheehan

ISBN 978-0-9803950-0-6

PO Box 1217Maleny, Qld 4552Australia

Text and design by Carina Goodrich

Illustrations by Jayne Skipper and Ben Lawrance

Copyright Carina Goodrich 2007 All rights reserved

Music on accompanying CDs by Ross Hunter

Copyright Ross Hunter 2007 All rights reserved

Printed at Maleny Green Printery, Maleny Queensland

Table of Contents

Welcome To Your Read Clearly Naturally Kit ......................................................4Materials Included List. .....................................................................................4Quick Start Instructions .....................................................................................5Overall Kit Instructions .....................................................................................5

Brief Introduction To Natural Vision Improvement ..............................................8Frequently Asked Questions ..............................................................................8What Is Natural Vision Improvement? ..............................................................8What Is Presbyopia? ..........................................................................................8Presbyopia Process Map ..................................................................................10Self-Assessment .............................................................................................. 11Close Vision Check .........................................................................................12Distance Vision Check .....................................................................................13Self-Assessment Sheet .....................................................................................14Transition Glasses And Pinholes .....................................................................15

You Can Start Right Away Here. ........................................................................18Preparation Activities -The First Two Weeks ..................................................18Specific Presbyopia Vision Activities ..............................................................26Additional Vision Activities ............................................................................31

Other Eyesight Factors ........................................................................................35Nutrition For Presbyopes .................................................................................35Dealing With Stress .........................................................................................37Maintaining Good Vision For Life ..................................................................39

Additional Information .......................................................................................40Further Resources ............................................................................................40Recommended Reading ...................................................................................40History Of The Janet Goodrich Method ..........................................................41About The Author ............................................................................................42About The Musician ........................................................................................42Index ................................................................................................................43For Your Notes .................................................................................................45Feedback Form ...............................................................................................47

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Welcome to your Read Clearly Naturally Kit

Yes, you can get rid of your reading glasses, or prevent ever needing them. Those with presbyopia (‘old-age reading blur’) have a number of factors in common and when these are given some attention this deterioration process can be halted quite readily.

It is understandable that like other parts of the body, the muscles and lens of the eyes can become stiffer as we age. However with a few minutes per day of specific activity they can be easily returned to a flexible and mobile state. This flexibility can then be maintained for the rest of your days with only a small input.

There are additional factors that influence the state of your eyesight, such as how you use your eyes every day, what you eat and how you deal with stress, and these are all addressed in both the audio and written material.

With this versatile kit we have provided a guide for a step by step process to not only give you all the information you need to get started, but also provide the materials and important tips to allow you to continue consistent and enjoyable vision improvement practice. On the CDs in this kit you will find discussions and activity guides just as if you are attending a private lesson series with Carina Goodrich.

Materials included list. Please be sure to check through this list immediately and ensure you have received all the pieces of your kit. If you are missing anything, please be sure to contact us within 10 days to receive a replacement. Your Kit contains:

Quick Start Instruction Card

Reminder Chart

Reading Card with sticker

Fusion ChartDistance Chart

Instruction Booklet

6 CDs

Pinhole Glasses

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How To Use This Kit

Quick Start InstructionsThis kit has been designed both for those with very busy lifestyles who want to jump right to the action, and those who like to know all the details about each new undertaking. If you are in the first group please follow the instructions on your Quick Start card, which will guide you to the Audio Tracks with the yellow coding. These will take you to your vision improvement activities almost right away. Remember that when following the Quick Start path, you can always refer to the relevant activity page in your booklet for a quick overview. As you proceed with your vision programme over time you can return to Discs 1 & 2 for lesson discussions when you feel like it.

Remember to use your Reminder Chart as a step-by-step guide through your programme. You can go to your Quick Start card and begin now if you wish.

Overall Kit InstructionsIf you prefer to take the time to be fully informed about the principles and details behind each new idea and activity, then please read on and follow the kit step by step.

After reading the introductory material (up to page 9) start with Track 1: Introduction and Welcome. Progress on to Self-Assessment and Transition Glasses. When these are complete you are ready to begin with your first vision activity, Breathing and Yawning. Listen to the audio discussion, then if you wish read the page on that activity, then follow with the Audio Activity Guide. Follow the process map to continue learning each new activity over the next days or weeks.

Compact Discs

CDs One and Two are your Lesson CDs. – On CD One you will find the Welcome track, then instructions for Self-Assessment and Transition Glasses. Each of these can play an important role in your ongoing programme. After this you will find discussions on each activity, followed by a separate guide to doing the activity. The guides on these two discs include some further discussion as you practice each activity. When learning a vision activity for the first time, give it your full attention and allow some time to absorb it before going on to the next. Use the activity guides on your Lesson Discs for the first time around, then go on to use the Activity Guides with Music on Disc 3 for your regular practice. Refer back to the Lesson Discs when you want to refresh your theory.

The heart of your kit is the Activity CDs. On Disc Three – Activities with Music, you will find the specific activity guides accompanied by beautiful music by Ross Hunter. These guides don’t explain the whys and wherefores, they just get on with the activity. Some of the activities have a variation. It’s up to you to choose which version (or both) to use in each activity session. You can begin with this disc right away if you are keen to get started without a lot of discussion. On Disc Four – Additional Activities, you will find guides to those activities that are important to a smaller number of people.

On your Music CDs you will find the music for all the vision activities without words, to use for your vision practice once you no longer need the guiding voice, and when you prefer to go at your own

6Pinhole Glasses

pace. These go for good lengths in case you want to practice an activity to a good extent. You can also skip ahead or stop before the music ends if your session is shorter.

The audio material in this kit has been both created for you and recorded in live lessons. This means that some of the audio offers both the benefits and detriments of live recording. We hope you enjoy the delightful bird chorus that joined some of our lessons!

Instruction Booklet. After this introductory material you will find step by step instructions on how to go through your personal programme. This includes a visual reference map of the steps to take (the Process Map, page 10).

As the booklet continues, each vision activity and its benefits are outlined, with notes on the most important things to remember when practicing.

Your Kit also includes other materials to help make your programme effective, as below:

Remember to use the Reminder Chart to guide you through the learning process, then act as a quick visual reference to your programme.Your Reading Card is for close Self-Assessment, practicing Painting White (the White Glow) and has a colourful image to use for Tromboning. Your Distance Chart assists you with distant Self-Assessment and Painting White.Your Fusion Chart offers you a playground for enjoyable fusion activities.Use the pinholes wherever possible in place of prescription readers or magnifiers. You can also use them for distance blur but remember they are not legal for driving.

www.JanetGoodrichMethod.com ©2007 Carina Goodrich

Janet Goodrich Method Presbyopia Editionof Natural Vision Improvement

Most important activities for my vision

I also need or enjoy

All day every day (my good vision habits)

REMINDER CHART

□ Near-Far Swing

□ Deep Breathing & Yawning

□ Self Massage

□ Cross-Crawl

□ Magic Nose Pencil

□ Sunning

□ The White Glow

□ Palming

□ Fusion Activities

□ Astigmatism Swings

□ Tromboning

JKODFASIEUMY

NPELRSIOBGVCHEW

80% acuity, 6/12, 20/40 at 6 metres / 20 feet

100% acuity, 6/6, 20/20 at 6 metres / 20 feet

DISTANCE CHART

FUSION CHART

Reminder Chart

Reading Card

Distance Chart Fusion Chart

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There are also some materials that you can obtain to add to your tool/toy kit. These include:

Tromboning paddle: A paddle shaped object made from light wood, heavy cardboard or similar. Size can range from the face of the paddle being palm sized or larger (getting up towards table-tennis (ping-pong) size is probably getting too big). You need to be able to move it through the air and hold it up with comfort for the Tromboning activity (page 28).

Visual stimuli for your paddle: Colourful stickers, paint and small paintbrushes, or magazines pictures with scissors and glue. Its good if the paddle is black or dark blue and is decorated with fairly small but brightly coloured, high contrast images.

Music: Having non-distracting but soothing music playing, while doing vision activities or relaxing, is beneficial in a number of ways. In addition to the music supplied, you may wish to use your own favourite soothing music. It’s best if it is purely instrumental, or if any words are in a language you don’t understand, to avoid distraction.

White Objects: Sometimes we need to stimulate our ability to imagine white for the White Glow activity for reading. It is not uncommon for presbyopes to have some difficulty imagining white. A process to assist with this includes handling white objects. These objects can include anything pleasant and white coloured; cotton balls, snowy stuffed animals, white fabric, an egg….

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Brief Introduction to Natural Vision Improvement

Frequently asked questions

What is Presbyopia?Presbyopia, also known as ‘old-age reading blur’, is a condition of the eyes in which close visual acuity is lost due to the stiffening of the lens and the ciliary muscles. (These are the circular muscles around each lens that causes them to change shape to see clearly at different distances.)

What is Natural Vision Improvement? Natural Vision Improvement is a whole person approach to visual blur. This means that we offer the opportunity to learn;

about your visual system and how it functions, •specific activities to regain movement and flexibility in the muscles and lens• of the eyes, and get the eyes and brain working together,what factors in your daily routine and lifestyle• affect your vision, and how to deal with this.

This means that improving your eyesight may involve;Specific time on a regular basis for vision activities. (Even small amounts can be effective.)•Awareness on a daily basis of certain habits and attention to changing these if necessary.•Awareness of your diet and nutrition• and improving these if necessary for good eyesight and general wellbeing.

How much time does it require? Like any other health and fitness programme, what you get out of Natural Vision Improvement will directly relate to what you put in. The benefits that you receive from the programme do depend on putting some consistent time into it, particularly in the beginning.

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However many of the activities can be done almost anytime and any place. The goal is for them to become new habits incorporated throughout your daily or weekly routine. As this happens you can decrease or eliminate the amount of time you need to set aside just for vision activities. (But please note that the most lifelong benefit will still be derived from some focused time dedicated to vision activities on a semi-regular basis!)

To get a good result from the programme we do recommend 15-40 minutes per day, 5 days per week as a starting point. If you choose, you can do less than this, either less time or on fewer days, and still notice a difference. Of course if you do more, then the difference will be more dramatic. How long does it take to improve my eyesight? This always depends on the individual, on how strong your prescription is to begin with, and on how much time you put into the programme. Most people notice a difference in their vision almost immediately once they have begun some consistent vision activities practice. (Remember the speed of your improvement can be affected by how you use Transition glasses.) How long it takes until you are completely independent of your glasses will vary.

As an example, we have had numbers of students who needed a prescription just for reading who no longer needed to use their glasses after a two-day seminar. After 20 years (from age 7) of wearing thick glasses, Janet Goodrich began with a prescription around -5.50 (myopia with astigmatism) and took two years until she could have the restriction removed from her driver’s license. She never wore glasses again for distance or reading up to her passing at age 57.

How does it work? ‘Old-age reading blur’ is created by stiffness in the lens and muscles. As they lose their flexibility they cannot shape the lens for near clarity. All these conditions are a function of the state of the 7 muscles of the eye, the condition of the lens, the state of relations between the eyes and brain, and the status of the ‘visual brain’ where eyesight is processed. These in turn are affected by your daily vision habits, stress levels, general health, routine activities or occupation, nutrition and more.

Natural Vision Improvement principles and activities teach you how to release those muscles, allowing the eyeball to flex and move as it must for clear eyesight. The activities keep all the muscles and the lens of the eye active and mobile for seeing at all distances. NVI teaches the eyes and brain to work together and teaches how to remove the physical, mental and emotional blocks to clear eyesight.

What do optometrists think?Optometrist’s first response to the idea of improving eyesight can be one of skepticism. They are taught at university that the only answer to visual blur is corrective lenses or surgery. However there are many optometrists who have seen the improvement possible with NVI and are supportive. We refer our students to these optometrists to have transition glasses prescribed. There are also optometrists who have taken the JGM Instructor Training course and who utilize these techniques.

To obtain your transition glasses, do your best to find an optometrist who is at least neutral, if not openly supportive. As the medical community becomes more open to holistic methods, these optometrists should become easier to find.

We at Natural Vision Improvement do not consider ourselves to be in competition with medical eyesight professionals, in fact we consistently utilize their services for vision and eye health assessment, and to prescribe reduced lenses.

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Presbyopia Process Map

I am currentlydependant on

magnifiers

I can still readwithout magnifiers

DoSelf-Assessment

Get transition glasses ordecide that pinholes are

sufficient.

Do Self-Assessment,or at least close

assessment if youwant a starting

marker.

Start your vision activities here.Over a period of 1-4 days, learn and

practice preparation activities

Practice these activities for 1 to 2weeks until you feel comfortable and

relaxed with them.

Over a period of 1-4 days, learnand practice specificpresbyopia activities.

Make these vision games part ofyour daily/weekly routine.

Learn and addastigmatism activities toyour vision programme

Fusion Gamesfor everyone

Learn and addNear-Far Swing to your

vision programme

Practice your Tromboningand White Glow using only the

blurrier eye for part of thetime.

Use self-assessment todetermine when the eyes

are becoming equal

Continue vision games.Do self-assessment every 2-6weeks to determine if weakertransition glasses are needed,

or decide to go totally pinholes

Continue vision games.Do self-assessmentevery 3-8 weeks to

assess your progress

I can read smallprint without aids!

Reduce activities to a maintenance programme.This means doing what you enjoy and the minimumyour visual system needs to maintain relaxation and

close clarity. This varies with individuals.

I haveastigmatism

Yes

No

I am developingdistance blur or arealready in bifocals

Yes

No

My two eyesare different in

acuity

Yes

No

I am usingtransition

glasses

Yes

No, or onlypinholes

Tell yourfriends!

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Self-Assessment Audio: Disc 1 Track 2

Self-assessment is the process of assessing your own visual acuity using the Distance chart and Reading Card. This information is used to monitor your visual progress and to assist with determining when further reduced prescription/magnifying glasses (Transition glasses) are needed.

Listen to your self-assessment lesson then read through the following guide to self-assessment.

Things to remember when assessing your own vision.

Lighting is very important. Note on your self-assessment sheet what the lighting conditions are at each assessment.

E.g.; ‘sunny mid-morning, in the shade’,

or

‘evening indoors with direct 75 watt lamp’.

I try not to place the chart in direct sunlight, as this is hard to guarantee for the next time and will make a dramatic difference in what you can see.

However do have good light on your distance chart and reading card.

Do your best to do all your assessments under the same lighting conditions.

Note that if you see the same or only slightly better on the eye chart then at your last check, and the lighting is worse, this represents an improvement.

How you are feeling will also affect your vision assessment. This can mean your physical energy level (tired or energetic?) your mental state (alert and keen, or fuddled and dull?) and your emotional status (happy, relaxed, joyful or angry, tense, anxious?) If you are feeling low you can still do your assessment, just note the difference it makes from how your vision is when you are relaxed, happy and/or energized.

You will find an area on your self-assessment chart at the top of each section, to note down how you are feeling at the time. If you are reading the same letters and feeling worse than at your last assessment, this also represents some improvement. Give yourself full credit.

After you have completed your first assessment, for all following assessments use the techniques learnt in your Janet Goodrich Method lessons. This will include consistent blinking, breathing, edging with the Magic Nose Pencil and using your White Glow as you read your distance chart and reading card.

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Close Vision Check Audio: Disc 1 Track 3

Step 1 - Note on your self-assessment sheet the date, the lighting conditions and ‘how you feel’. (After this I find it helpful to have an assistant to write down your results as you call them out.)

Step 2 - Use your reading card. We are looking at the side with lines of text of different sizes. Determine a Standard Distance. Each time you check your close vision be sure to use the same distance.

Step 3 - Look at the eye chart with both eyes and assess which letters are 1) readable 2) sharp.

Why do this? Vision is more than just our ability to read black print on white paper, although this is the way visual acuity is generally measured. Assessing our vision by the two distinct criteria above allows us a greater awareness of our overall vision and how it can change in different ways. Sometimes you may not read further down the chart, but your sharpness may have moved down to smaller letters.

Note down what you can read in the BE (Both Eyes) section of the close assessment area i.e.;

If the numbered lines are blurry, then read the single words. Your sheet might look like this:

Step 4 – Now cover your left eye with your left hand. Be sure to cup your palm and tilt the hand slightly so the palm makes a comfortable seal around the eye socket. All the light should be excluded, your eyelid is closed under your hand, and there is NO pressure on your eye. If your fingers tilt towards the bridge of your nose it should be a comfortable fit. Please do not use your fingertips to press your eye closed, as this will cause a fogging of your vision for a short time afterwards. Look at the reading card with only your Right Eye and assess which lines or words are 1) readable 2) sharp. Note down what you can read in the RE (Right Eye) section of the close assessment area. Step 5 – Now cover your right eye with your right hand. Look at the reading card with only your left eye and assess which lines/words are 1) readable 2) sharp. Note down what you can read in the LE (Left Eye) section of the close assessment area.

Congratulations! You have now assessed your close vision.

BE: Read: line 4 Sharp: line 2

BE: Read: CREATE Sharp: OPEN

The standard distance for close vision is 36cm/14 inches, or use your personal distance - from the top of your fist to your elbow.

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Distance Vision CheckAudio: Disc 1 Track 3

Step 1 - Determine a Standard Distance by measuring a distance of 6 metres / 20 feet, and placing your eye chart at this distance, at or slightly below eye level. Try to have the eye chart upright, not leaning.

If no letters can be recognized at 6 metres, use 3 metres/10 feet as your standard distance. As sight improves, you can then go to 6 metres/20 feet.

Step 2 – Stand (or sit if you wish) at the correct distance from the eye chart (if you are at any distance other than 6m/20feet, then be sure to note this down!)

Look at the eye chart with both eyes and assess which letters are 1) readable 2) sharp.

Note down what you can read in the BE (Both Eyes) section of the distant assessment area i.e.;

If you can read only some of the letters on the line, i.e.; “I can read only the S and the E”– write it like this-

If you can read below line ATO (6/12 or 20/40, meaning 80% acuity) on the distance eye chart with your glasses, then the prescription is too strong and should be weakened immediately.

Step 3 – Now cover your left eye with your left hand.

Look at the eye chart with only your right eye and assess which letters are 1) readable 2) sharp. Note down what you can read in the RE (Right Eye) section of the distant assessment area.

Step 4 – Now cover your right eye with your right hand. Look at the eye chart with only your left eye and assess which letters are 1) readable 2) sharp. Note down what you can read in the LE (Left Eye) section of the distant assessment area.

Congratulations! You have now assessed your distant vision.

Note: If there is a difference in where you can read to with each eye separately at any distance, you will probably need to do some patching and fusion activities later on in the programme.

BE: Read: SIE Sharp: DFA

Read: S ( I ) E Sharp: JKO

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Self-Assessment SheetSelf-Assessment Sheet

Date / / �No aids �Pinholes �T-glasses

I feel: Lighting:

Close Vision Both/Eyes

Right/Eye Left/Eye

Distant Vision B/E

R/E L/E

Date / / �No aids �Pinholes �T-glasses

I feel: Lighting:

Close Vision Both/Eyes

Right/Eye Left/Eye

Distant Vision B/E

R/E L/E

Date / / �No aids �Pinholes �T-glasses

I feel: Lighting:

Close Vision Both/Eyes

Right/Eye Left/Eye

Distant Vision B/E

R/E L/E

Date / / �No aids �Pinholes �T-glasses

I feel: Lighting:

Close Vision Both/Eyes

Right/Eye Left/Eye

Distant Vision B/E

R/E L/E

Celebrate your successes; acknowledge small steps. Tell someone about your progress.

14

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Transition Glasses and PinholesAudio: Disc 1 Track 4

Transition Glasses Guidelines

General Philosophy: that the students go without glasses as much as possible applying relaxation principles and better vision activities. The transition or T-glasses are worn when necessary for work, driving, or when the student feels the need for correction. Even when the T-glasses are being used we encourage the student to continue their vision activities.

Our purpose is not to give the student highly ‘efficient’ vision in optical terms but to allow the visual system to be experienced as the organic living and self-healing function that it is. This means the student may go through a period of dealing with and becoming comfortable with some blur. It also gives the eye an opportunity to change. Locking the eye into a tight correction means the eyeball will always have to ‘please’ the curve of the glass. The eyesight changes, glass does not.

RE astigmatism: from moment to moment both the amount and the angle of astigmatism can vary. Therefore we ask that this correction be totally eliminated from the lenses if possible. The “if possible” means that the optician, being aware of his/her legal responsibility where driving is concerned, must make their own judgement about whether the astigmatism correction can be totally removed in the first pair of T-glasses or if it will all come out in a subsequent pair. Leaving in 0.25 or 0.50 in the lenses is generally counter-productive. NVI students are given vision activities for smoothing out astigmatism and with some teachers there is also work with the emotional component.

RE driving and sharpness: When an optician, optometrist or M.D. first begins reducing lenses for NVI students they tend to give stronger, clearer 80% corrections for those students who want to use their T-glasses for driving. After some time the eye professionals realize that with many NVI students these glasses are too strong, often within two weeks. THEREFORE WE ASK that the driving glasses be a weak 20/40, 6/12 or 80% which will still meet driving requirements.

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General Guidelines9 Points for T-Glasses

Driving lenses to be reduced to 20/40, 6/12 or 80%, recognizable yet with a soft blur rather than providing super sharp clarity (this standard is based on U.S. and Australian driving requirements).

Distance lenses be reduced to 20/40, 6/12 or 80% and perhaps more if not being used for driving.

We ask that this correction be for both eyes together.

T-glasses for reading distance be reduced to a blurry 80% or where the student can identify line #7 on the reading card or six point print (which is about the size of the print in the telephone book). Four point print is 100% vision at 14 inches (36 centimetres).

No astigmatism correction if possible (see above note re driving lenses).

No tint or colour - NVI students are encouraged to increase their light tolerance and eventually only use sunglasses under extreme conditions. We do not adhere to the theory that exposure to UV light alone causes cataracts. AND there is some evidence that the use of sunglasses disturbs the production of melanin, which protects the skin from cancer. Melanin production is governed by the pituitary and pineal glands, which are stimulated by UV light via the retina of the eye.

No anti-glare coating - certain elements placed in front of the eye affect brain functioning as demonstrated by kinesiology.

Plastic frames if possible - we find through kinesiology that a metal bar across the bridge of the nose short-circuits the governing meridian (one of the electromagnetic energy flows through the body – chinese medicine). This meridian is related to posture and the mind’s ability to make decisions.

Single lenses rather than bifocals - for presbyopes with distance blur it would be better to use two separate pairs of frames, one for close and the other for distance.

No prisms - NVI students are taught directional and fusion activities where one or both eyes diverges.

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About Pinhole GlassesAudio: Disc 1 Track 4

Why use the pinholes as transition glasses?

The Advantages: Pinhole glasses encourage rapid saccadic eye movements (refer to Disc 1 Track 10), as opposed to 1. staring through prescription glasses.Pinholes allow infinite room for improvement in sight, whereas eyes will always try to adjust to 2. prescription glasses, even when the lenses are too strong.There is no need to keep stepping down the prescription.3. They are less costly than optically prescribed glasses.4. Pinholes can be used as healthy sunglasses as they let through some essential natural light while 5. cutting down the glare.Anyone of any age can use them to compensate for blur at a distance or up close. 6. After regular use your brain will adjust to the honeycomb effect and will no longer register it. 7.

Possible Disadvantages: Pinholes function best in good light.1. It takes some time to get used to them, usually a few days.2. Everyone else will want your pair!3.

How do they work?Pinholes work by cutting down scattered light and allowing through parallel beams that fall on the keenest area of sight on the retina (macula). They reduce the blur circle on the retina, allowing clear vision. Your brain becomes accustomed to the overlapping dark grid and does not notice it after a time. Pinholes can be used for computer, reading, TV, movies, and distance vision. They are not legal for driving if you have a restriction on your driver’s license. While you may notice improvement right away through using the pinholes, they are not a substitute for better vision activities..

How to use your pinholes: Wear your pinhole glasses anytime you want improved clarity and saccadic motion, and are not limited by legal or safety restrictions. Your first preference is to wear nothing in front of your eyes, and use your Magic Nose Pencil. Second choice for computer, TV, reading or other activities is your pinhole glasses. Third choice for activities such as driving (particularly if you have a restriction on your license), any activities where clarity is necessary for safety, or for work where more clarity is needed to reduce your stress, is your reduced prescription transition lenses.

When using your pinholes remember it is very hard to stare through them, and we consider that an advantage. Making small movements of your head as in the Magic Pencil activities will help. When reading choose one hole (for each eye) and look through it, moving the hole along the page as you read, rather than attempting to switch from hole to hole. This may help with other activities as well.

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YOU CAN START RIGHT AWAY HERE.

Preparation Activities -The First Two WeeksAudio: Disc 1 Track 5

Why Preparation Activities?This program has been designed to take you through a similar process to those attending personal instruction with a Natural Vision Improvement Instructor. We have found it beneficial to start with some basic information and activities. As you continue through this Kit, slowly introduce yourself to more information. As you progress, assimilate this knowledge through applying it in your daily life.

The first two weeks is a time for becoming self-aware. Your task is to notice the things that you do, whether consciously or unconsciously, that affect how well your eyes can function. This is a also a time for beginning to gently change any non-beneficial habits, doing activities that show you how to work WITH your visual system, rather than against it.

You can begin your vision improvement program immediately!

Your first step is to begin with the first four activities on your Reminder chart. Listen to the Lesson on your CD, read through the explanation on each activity, then return to your CD and follow along with the audio guide to the activity. For all the activities in this program, we recommend that the first time you go through this information, just do one activity per day. Really allow the information to sink in and start noticing how it applies to you, then return a different day for the next portion. Once you have gone through all the activities at least once, you can put as many together as you like in one day, and your eyes will love it!

Do these first four activities with the audio, or for a shorter period with music at least once every two days (every day is best) for at least two weeks. Begin to be aware of how some of these preparation activities can actually be done most of the time as you are going about your daily routine. Begin to find ways to apply the principles and actions of the activities all day every day.

It is recommended to do a minimum of 15-30 minutes per day through the first stages of your presbyopia vision program. You may do this in one session, or in segments at different times of the day. The important thing is to fit it into your routine in a way that does not add stress!

HOWEVER, please do not attempt to skip ahead to more specific activities until you feel you have done a good two weeks of the preparation. If circumstances have arisen that interrupt your ability to give a reasonable amount of time to your eyes each day, please add extra time at the end to make up the difference.

The first four activities not only help you prepare for your vision program in general, when you are ready for more specific activities they are also preparation activities for each daily vision session. The optimum warm-up for a generous vision session will have you doing these preparation activities for approx. 5 to 10 minutes before each approx. 20-30 minutes of specific vision activities in your daily session.

(Or you can do 3 minutes of preparation for 5-10 minutes of activities at 3 different times in your day - do it however it best fits into your routine!)

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Let’s Get Started

Please note that vision activities and preparation activities should be done with the glasses OFF.

Have your Reminder Chart handy.As you learn each activity, tick it off on your Reminder Chart.

Be sure to take the time to really practice each activity with full attentionbefore moving on to the next one!

Deep Breathing – Oxygen to eyes and brainAudio: Disc 1 Track 6

Disc 3 Track 1

Both eyes and brain need a good flow of oxygen to function at their best. Regain awareness of your breathing habits by noticing how you breathe at different times. Lay the biochemical foundations for good eyesight by ensuring that your breathing is deep and steady – all the time. During your vision activities pay attention to your breath as a part of forming good vision habits.

Breathing into the abdomen (lower belly) stimulates the parasympathetic nervous system. This is the part of the system that calms things down. The parasympathetic nervous system brings the heart rate down and the pupil to normal after stress has caused one to start pumping hard and the other to dilate. It also stimulates the muscles of the digestive tract, so we do our best digestion when we are relaxed and breathing deeply.

Breathing deep in the belly also stimulates the right hemisphere of the brain, our relaxing, imaging and movement brain, which is responsible for clear distant vision. Presbyopes usually need to relax and switch on the right brain. You can get a head start by breathing deeply.

Nostril breathing also warms and filters the breath; allowing cleaner air and more oxygen to be taken into the body than mouth breathing. Breathing activities can include a mouth exhalation, but wherever possible inhale through the nose as a general principle.

Deep breathing goes all the way down to the belly button

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Yawning – your key to clear flashes.

Why yawn when doing vision activities? Yawning brings fresh oxygen into the body cells, including •the eyes and brain. Yawning contracts then releases the muscles related •to the eyes. A really good yawn will contract and expand muscles from the top of your head to the tips of your toes – including the shoulder (trapezius) muscles, the jaw (TMJ) muscles, the eye (orbicularis oculi) muscles, the neck (neck flexors), the belly (abdominal) muscles and solar plexus area. Yawning changes the pH of the blood, reducing toxicity •levels in your whole system. Yawning wakes you in the morning and calms you for deep restful sleep at night. •Yawning stimulates the production of refreshing tears that bathe naturally tired eyes and moisten •chronically dry eyes.Yawning is capable of changing emotional• states from negative to positive.

We highly recommend yawning with sound – allowing the end of your yawn to be an exhalation with a sigh, a groan or a roar!

Blinking

There is one more thing to remember when caring for your eyesight. This is to allow your deep breathing and yawning practice to encourage you in Blinking!

Blinking recharges the retinal cells to receive more information. By briefly turning off all entering light, blinking gives retinal cells a short rest in the darkness. When the eyes open again, they are ready for new input.

Frequent blinking keeps the eyeballs clean and moist. Insufficient blinking can be an indicator of internal tension, and could lead to overloaded, tired and/or dry eyes.

.

While there is range for individuality, ‘normal’ blinking should take place about every 3 – 4 seconds, or somewhere in the region of 20 times per minute.

When you are doing your specific vision activities, it is vital to do them with relaxed blinking and breathing. This is why I will constantly keep reminding you to BLINK and BREATHE during vision activities.

If you experience dry eyes, relaxed yawning and lots of blinking may help.

Remember to blink and breath all the time, and especially during vision activities.

Blinking rests the retinal cells & lubricates the eyes

Yawning has many surprising benefits

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Massage - Caring for muscles that are reflexive to eyesight

Audio: Disc 1 Track 7Disc 3 Track 1

We massage two particular muscles because of the relationship they have with the eyes. These muscles are also those most often impacted by our modern habits of desk and computer work, especially if posture is not cared for.

Massaging your shoulder and neck muscles will:Reduce tension and discomfort in these muscles. •Increase stamina and comfort for sitting and desk or computer work. •Increase blood and spinal fluid flow to the brain and spine.•Stimulate the organs and systems reflexive to these muscles including digestive and visual. •Assist the visual system to work more efficiently. •

Shoulder muscles (trapezius) The shoulder muscles ‘carry the weight of the world’ and need attention to letting them release their burdens now and then. Caring for the shoulder muscles is a vital part of maintaining long term comfort in our body as we age.

Interested in the emotional side?

Muscle: Upper Trapezius Organ: Kidney Emotion and word pattern*: Negative: Fear “I am afraid of being alive” Positive: Decisive action, joy, life energy “I love being alive”

Muscle: Middle Trapezius Organ: Spleen Emotion and word pattern*: Negative: Worry “If I don’t worry I’ll die”Positive: Confidence “I relax and do my best”

* From The Touch for Health International Journal and Touch for Health by John F Thie, DC

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Audio: Disc 1 Track 7Disc 3 Track 1

Neck muscles (neck flexors)Neck muscles have a big weight to balance and are often sensitive. These important muscles must be protected and cared for. If stretching the neck muscles, do not drop your head to the back unless the shoulders are lifted. Move the head gently and slowly, avoiding jerky movements. If you are prone to neck problems your sleeping position may need attention.

Interested in the emotional side?

Muscle: Neck FlexorsOrgan: Stomach Emotion and word pattern*: Negative: Anger/disappointment/criticism/frustration “My needs can never be satisfied”Positive: Contentment “All my needs are satisfied”

* From The Touch for Health International Journal and Touch for Health by John F Thie, DC

When massaging the neck, remain behind the ear line at all times. This will keep you on the muscles of the neck and skull, and away from the sensitive throat and glands under the jaw.

BREATHE DEEPLY. It may help to release tension with a good groan, moan or sigh! We highly recommended yawning during shoulder and neck massage.

It’s great to be independent with your nurturing and body maintenance, but remember that massage from another, whether friend or professional, can also be beneficial and relaxing!

Treat yourself now and then to a professional upper or full body massage if possible.

Neck massage with thumbs

Remain behind the ear line for all neck massage

Hold hand in C shape for neck massage

Squeeze with the base of the palm and the fingertips

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Cross-Crawl - Eyesight is in your brain Audio: Disc 1 Track 8

Seeing also takes place in your brain, not just in your eyes. Your eyes receive the visual information, but it is your brain that processes this information into useful images. Alterations in your eyesight indicate something happening in the brain, either a shut off or switch on. In addition, there are two

separate but connected halves of your brain, each of which is commonly responsible for different specific functions. When we understand what those functions are, and what happens when we ‘switch-off’ one side or the other, we can begin to see the importance of having both brain hemispheres ‘switched-on’ to being in a state of clear vision at all distances.

Most presbyopes switch off the right hemisphere of the brain. This may contribute to the difficulty they can often experience with relaxing and imagining when first beginning their vision improvement programme.

Our goal is for you to have both hemispheres switched-on and performing their best for you as much as possible.

Lets look at what each side of the brain does. Following is a ‘left-brain’ list of hemisphere qualities. Create your own ‘right-brain’ list by drawing a map of the brain with images rather than words to represent the qualities. The Left Brain The Right Brain In General:

Thinking (logic) ImaginingLanguage ImagesNumbers Music Judgement IntuitionTime (awareness of) Timelessness (meditation etc)Alertness PeacefulnessWorry ‘Just being’Effort- ‘trying’, Competition ‘Relaxing and doing my best’Shallow Breathing Deep BreathingNew Learning - Long Term Memory -Short Term Memory Habits (body memory)Staying alert, ‘in control’ Calmness, ‘letting go’Accuracy Spaciousness Right side of the Body Left side of the body

In relation to eyesight:Seeing up close Seeing in the distanceTightening or ‘shortening’ of muscles Relaxing or ‘lengthening’ of muscles Movement through space (the whole body)Details ‘The big picture’- overviewTrying and straining to see Letting everything comeRight eye Left eye

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Cross-Crawl - Activity Guide Audio: Disc 1 Track 9

Disc 3 Track 2

The basic cross-crawl involves standing (or sitting), lifting one leg and tapping the knee with the opposite hand. Repeat on the other side. Remember to breathe and stay relaxed. This ‘neurological patterning’ reiterates the connectivity our body and brain learned during the crawling phase of infancy. You can do the cross-crawl in a number of different ways.

You can do many different kinds of cross-crawl

In the first 6 weeks Cross crawl should be done for a minimum of 10 minutes before doing specific vision activities. After that time you may shorten this to 5 minutes if you wish. Like our other preparation activities, it is a new habit to learn to do at any time when you want to remember, think and see clearly!

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The Magic Nose Pencil - Regaining your saccadic movement

Audio: Disc 1 Tracks 10 & 11Disc 3 Tracks 3 & 4

Purpose: The Magic Pencil offers you the opportunity to take your vision back to its most basic form. It allows you to become really aware of your visual habits, and to ensure that you are using your eyes in ways that will allow the maximum perception and clarity to take place.

Benefits: When we come to more specific vision activities our goal will be to help eye muscles be flexible and ready to move. By beginning with the Magic Pencil activity we are creating the foundation for easy clear vision at all distances. We are also teaching our body and mind how our physical habits around vision can support rather then strain the eyes.

Blink and breathe!

PLEASE REMEMBER TO DRAW SLOPPILY AND LOOSELY!This is an ‘exercise’ in relaxation, not precision!

When doing your Magic Nose Pencil remember: You can imagine that having your head make the large movements allows the eyes to simply relax and be moved along, freeing them to make tinier and quicker saccadic jumps. The head is the vehicle and the eyes are the passengers. The head movement also helps to maintain a relaxed neck and jaw. The whole activity teaches awareness about the body and visual system.

Making the Magic Nose Pencil your new way of seeing is your goal. This means that while you must practice this as a separate activity in the beginning, eventually you will use your eyes like this at all times, without thinking about it.

Remember to use your Magic Pencilwhenever you are using your eyes!

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Specific Presbyopia Vision Games

Sunning - Stimulate your retina Audio: Disc 2 Track 1

Sunning makes you feel great

Purpose: To stimulate the cells of the retina• . To stimulate the glands in the brain• which regulate the systems of the body.

Benefits: Sunning• has a beneficial effect on all aspects of vision, including reception of colours, details and clarity, and can also help to stimulate depth perception. Sunning• is the activity which most helps to feed and stimulate the retinal cells. Improves night vision.•Reduces or eliminates dependence on sunglasses. •Improves general health and wellbeing.•Offers opportunity for the body to produce vitamin D.•

IMPORTANT: Please remember that Sunning is always done EYES CLOSED. Always cater to your tolerance, and never stay in the sun long enough to burn your skin. Begin with a short period of time - around 2 minutes. Increase this to 5-10 minutes over time. AVOID WEARING SUNGLASSESSunglasses may deprive your brain of the vital information that you are in the sun by preventing UV light from entering the eyes. If the brain doesn’t know you are in the sun, it does not produce the protective melanin which helps the skin to darken and prevents UV damage.

Sunglasses also reduce your tolerance to light, decreasing visual system functioning and causing poor night vision.

See better at night and reverse your addiction to sunglasses by Sunning!

(You may choose to still use sunglasses in unusually high glare situations such as skiing, boating or driving into the sunset. However use Sunning instead whenever possible!)

Remember Pinhole Glasses can make an excellent substitute for sunglasses, as they reduce the glare without changing the quality of the light. Not suggested for driving as they can reduce peripheral vision.

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Sunning - Activity GuideAudio: Disc 2 Track 2

Disc 3 Tracks 5 & 6

Your basic programme will include Sunning your closed eyes for 2 to 10 minutes each day. For these sessions do this when the sun is at a comfortable angle and not too strong. This means early morning or late afternoon.

How? Take yourself outside and find a comfortable place to sit, facing the sun, where you can move your head easily. It is a good idea to put on some relaxing music. Close your eyes and circle around the disc of the sun with your Magic Nose Pencil or Paintbrush.

Presbyopes should generally circle anti-clockwise, to help switch on the right brain. Go both directions as well to keep the neck muscles relaxed.

Of course we do Sunning without glasses on or contacts in wherever possible!

Do your Sunning in the morning or afternoon as part of your daily vision activities programme. Start with 1 or 2 minutes and increase to 5 - 10 minutes over a period of two weeks or so, as your tolerance increases.

You can also use sunning for 30 to 60 seconds to help with transitions from a dark to a bright area. For example: if you have been inside for a good period of time, when you go outside, instead of popping on the sunglasses, pause and do some Sunning. Then your eyes will be adjusted to the light levels outdoors.

Be sure to stretch occasionally, yawn regularly,relax and breathe deeply and constantly during this activity.

After you have done basic Sunning for a few sessions, try these variations:

Visualize that the sun is a sunflower. Draw its petals with your Magic Nose Pencil1. , rotating your head to induce rapid saccadic eye movements and to release the neck muscles. You can both make a smooth circle around the heart of the flower and make little loops around the petals.

Imagine that the petals of the sunflower are rotating around the centre. Now circle around the 2. centre in the opposite direction than that of the petal’s rotation.

‘Sun Sandwich’. After sunning for a period, bring your hands up and cover your eyes with your 3. cupped palms as for Palming. Breathe deeply and enjoy the flowing colours and lush darkness inside your eyes. Then SLOWLY bring your hands down and keeping your eyes closed return to Sunning. Alternate as may times as you wish and enjoy the kaleidoscope effects behind your eyelids!

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Tromboning

Audio: Disc 2 Tracks 3, 4 & 5Disc 3 Track 7

Purpose: Tromboning• flexes the eye muscles, keeping them relaxed and mobile. This includes the lens of the eye and the ciliary muscle (the circular muscle around the lens that causes it to change shape to focus up close). Increases and maintains the range of motion of these muscles, allowing clarity at further ranges. •Assists with relaxation of the visual system at close distances.•Activates retinal cells and stimulates visual brain• cells.

Benefits: Brings back and maintains sharp close clarity. •Helps to regain and maintain eye health. •Creates a feeling of liveliness and relaxation in the eyes. •Acts as excellent preparation for reading. •Stimulates the balance of fluid in the two fluid chambers of the eye and vital •structures such as the ciliary body.

How? Cover one eye and with the other give your attention to the colourful object on your reading card. Move the card up to your eye then out to arms distance. Repeat a number of times. Then do the same with the eyes closed, imagining the object moving in and out. Repeat with the eyes open.

Do your tromboning for short periods of time, as often as possible. You can trombone for just a few seconds on each eye any time you have an interesting or colorful object in your hand. Do tromboning briefly before taking up your reading.

When Tromboning remember: One eye at a time.• This ensures full flex without straining or crossing the eyes. Use good palming technique so the light is blocked out, but no pressure is on the eyeball or eyelid.Trombone to your midline. • When your arm is fully extended, the sticker should be in front of your nose. Trombone a little longer for an eye that has more blur. • Use tromboning to bring up the visual acuity in your blurry eye. (Then practice Fusion Games!) Remember to use your self-assessment – when both eyes are seeing the same, return to tromboning equally on both sides. Make a sound.• Humming or singing when tromboning helps to keep your attention with the activity, keeps the right brain involved for greater relaxation and helps keep your breathing going. It also helps makes it goofy and fun, a great asset when doing something repetitive.

Trombone to the midline.

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The White Glow (Painting White)Audio: Disc 2 Tracks 6 & 7

Disc 3 Track 8Purpose:

To take advantage of our knowledge of the human visual receptivity to light• , to train the brain and visual attention to read clearly in a relaxed way at any distance.To re-establish relaxed mobile reading, rather than staring, for increased saccadic movement and •increased light onto the retina.

Benefits: Allows us to work with, rather than against, the natural functioning of the visual system when •reading.Allows reading to become relaxed and flowing, rather •than stressful and straining.Increases ability to perceive small print up close. •Increases ability to read signs in the distance. •Increases reading stamina• .

What’s going on? The eyes perceive black only as an absence of light. Therefore straining to ‘see the black’ (print) is counterproductive to clear seeing. We actually read black print on white paper by perceiving the white outlines of the letters. By emphasizing the white edges around and inside the black letters we increase our visual ability to receive and perceive these shapes. In addition, by making the white ‘whiter’, the black becomes ‘blacker’ and with this higher contrast, sharper edges are perceivable.

How?With your Magic Nose Paintbrush paint white on your 1. reading card. Practice first with eyes open and painting around letters or whole words. Blink and Breathe.Close your eyes and visualize the letter with the edges glowing luminous white as you paint white 2. around the letter in your imagination.Open your eyes and say ‘wow’ as you continue to paint white, noticing any increase in contrast and 3. clarity.

When Painting White remember: Start where it is easy. When a relaxed White Glow• habit is established you can move into your area of challenge for increasing periods of time, without fatigue.Stay relaxed, breathe, yawn and blink.•Use this activity when reading any letters. •Do palming with visualisations of white objects and scenes before this activity, especially if you •have trouble imagining white. It often helps to imagine the letter is a hole in the page. The white paint sticks to the edges •and falls through the letter, allowing you to slosh your paint around loosely and with fun and relaxation. Hum or sing as you paint white to keep the right brain• involved and your breath flowing. Still having trouble imagining white? Do plenty of Cross-Crawl. Handle white objects and input •this colour kinetically (through touch) and visually, before imagining white.

Painting white will increase your close reading ability

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Palming - relax your visual systemAudio: Disc 2 Tracks 8, 9 & 10

Disc 3 Track 9Purpose:

Total relaxation of the eyes, visual system and body.•Increases blood circulation.•Rests the retinal cells• . Revitalizes your eyes with life-energy (chi).•

Benefits: Reduces eye and visual system fatigue.•Relaxes tired, over-strained eyes.•Releases tension, both physical and emotional• .Switches on the right-brain• and exercises your creative visualization and imagination abilities.Uses visualizations to give the visual brain• ‘practice’ at image processing and creation.

How? Lie or sit down in a supported position. Cover the eyes with the cupped palms. Breathe deeply and allow the whole body to relax. Do visualisations to relax, stimulate the visual brain, or encourage the body to cleanse and heal.

When Palming remember: When lying down on your back use a small neck roll or only flat padding under the head, to keep •your neck and head in alignment with your spine. Bend your knees or put your feet up, to support the lower back and benefit blood circulation.If you wish to be • sitting up while palming for variety or to ensure you don’t fall asleep (although sleep is good!) use a cushion or other object to elevate the elbows to keep the spine straight. This keeps your torso upright and shoulders relaxed. Our seminar palming cushions are very firm and 48cm x 38cm x 14cm (18.9 in x 15in x 5.5in.)You can also sit on the floor with your elbows on a chair seat or similar. •Breathe deeply• and yawn during palming. Allow all the muscles of your body to relax.•Use music to help you relax, keep your attention with your relaxation or visualization process, and •keep the right brain involved.

Palming is an activity that your eyes can never get enough of. And yet like all vision activities, if all you can fit in is just a couple minutes here and there, this is enough to be beneficial.

If you do work which noticeably strains your eyes, be sure to take regular breaks (every 60 to 90 minutes) and palm for 1 to 5 minutes.

Palming is useful whenever you or your eyes are tired or stressed.

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Additional Vision Games:

Fusion Audio: Disc 4 Tracks 1 & 2

What is fusion? Fusion is obtained when the two eyes and the brain are working in harmony together. The brain receives images from both eyes and fuses these images into a single complete picture. Fusion is a process that happens in the brain. It is affected to varying degrees by the visual acuity of the two eyes separately.

Unbalanced fusion leads to eyestrain and fatigue. Even for those with ‘normal’ vision, fusion activities can help to increase their vision to better than normal, offering noticeable increases in colour, clarity, depth perception and visual system stamina. Fusion activities are fun, and often offer subtle but exciting vision changes in everyone.

If you have any trouble with your Fusion activities, be sure to check if you have a difference in visual acuity between your two eyes. Look at your prescription numbers, or do a self-assessment. If the numbers are different for each eye or if both eyes do not read to the same line, you may need to do more activities with the blurrier eye until they are balanced. As your self-assessment shows your blurrier eye improving, do more fusion activities to bring the whole system together.

How?Listen to your Fusion Lesson on Disc 4 and ensure you have The Gate. If not, you may need to do more activities with your blurrier eye before proceeding with Fusion. If you feel you have very poor vision in one eye or other fusion problems you may need further assistance. Please contact us if you have questions. (Contact details are on the last page of your booklet.)

Use your Fusion Chart supplied. Increase your fusion ability by giving your attention to the two objects on one line and ‘unfocusing’ or looking in front of or behind the page to get three images on the line. Give your attention to the fused centre image. Bring it as clear and sharp as you can. If you see four images, merge the centre two.

When doing Fusion remember:Breathe and blink!•When you have mastered each line, extend your practice by moving the image towards and away •from you while holding the image fused. When you have mastered the chart supplied, you can make your own using pairs of identical •postage stamps placed next to each other on construction paper. Start with their inner edges touching and move them apart to create more challenge.For further Fusion• practice, use computer generated 3-D ‘Magic Eye’ pictures, obtainable in books or calendars.

Fusion brings eyes and brain together

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Astigmatism - Smoothing the warpAudio: None

What is my angle? While your angle may change at any time, it is likely it will mostly be in one place and so it is easiest to designate a particular angle or range of angles to work with. You can easily determine your current angle by looking at a recent prescription.

There are three main categories in a prescription. These are sphere (referring to myopia, hyperopia or presbyopia), cylinder (the strength of your astigmatism) and axis (the angle of your astigmatism.)

If your prescription does not have any numbers under CYL and AXIS, then you do not need to continue with this section.

Astigmatism - Activity Guide

How? Take a large piece of paper and a ruler. Draw a straight black line on the paper at the angle of astigmatism shown under AXIS on your prescription.

Now draw birds, butterflies, fast cars or whatever your favorite objects are along the line. Tack the paper to a convenient wall and standing or sitting comfortably (but with your head free to move) begin to slide the tip of your Magic Nose Pencil up and down along the line (remember to move your whole head). Blink and Breathe! Do this for a moment or two and then close your eyes and do the same movement of your head, but now imaging the images along the line as you move. After a moment or two open your eyes and repeat the movement with eyes open.

You do not need to be very precise about the angle as it may be moving around anyway. Make sure you are keeping your head level when sweeping along the line so your eyes are saccadically vibrating at the appropriate angle.

Examples of astigmatism charts – they can be large or small

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When doing Astigmatism Swings remember:Alternate doing this swinging motion back and forth on the line as both a smooth gliding •movement and also moving from object to object, circling each one then moving on to the next one in line. After a few turns at this, begin to imagine that the line extends off to infinity on either side. Both •with eyes open and closed, go off the chart in both directions as you swing back and forth. How Long? Do this activity for 3 or 4 minutes as you are starting out, then increase this time to 5 •to 10 minutes as you become accustomed to it. Again, if your astigmatism is strong, you may find this movement irritating or disorienting. If this is the case start with even shorter periods. If you have a very strong adverse reaction, then begin by doing it only with your eyes closed. After •a few weeks of other vision activities and only visualizing your astigmatism swings, begin again doing it for very short periods with your eyes open. Also do the emotional• activities for astigmatism before going back to eyes open. Follow your astigmatism swing activity with a brief period of palming to soothe your eyes once again.

Correct and incorrect head angles on a 45º astigmatism swing

Correct starting position Head and visual attention moves up and to the right.

Incorrect! Don’t tilt the head to the side.

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Near-Far Swing – Keep your distance clarity Audio: Disc 4 Track 3

Disc 3 Track 10

Purpose:Restores and maintains the flexibility of your accommodation muscles. •Helps presbyopes• regain or maintain good distance clarity and stay out of bifocals.

Benefits: Teaches the muscles and the visual brain• to work together, relax and function their best at all distances. Helps to build and maintain good visual habits at all distances.•Keeps the muscles relaxed and flexible for quick and easy changes of focus. •Helps us to enjoy and appreciate the amazing and precious facility that our eyesight is. •

How?Find a small object and hold it comfortably in your hands (this is your ‘close object’). Next locate 1. an object in the distance straight out in front of you (this is your ‘distant object’). Choose objects at both distances that you can comfortably make out but have some blur. As your vision improves choose distant objects that are further away and close objects that are smaller.

These two objects, up close and in the distance, are connected 2. by an invisible string. Imagine it is like a kite string or a silver thread that only you can see.

With your Magic Nose Pencil3. (or substitute a paintbrush), circle the distant object. Your whole head moves as you do this. Take a deep breath and smoothly glide your attention in on the imaginary string and circle the close object several times. Then slide back out and circle the distant object once more.

Close your eyes, and do the same 4. process again with your eyes shut, keeping your eyelids and face relaxed. Now the images are in your mind’s eye, and as you circle on the distant object and then glide in and circle on the close object (still moving your head) and then smoothly back out again, you are imagining, visualizing the objects and the string as vividly as you can.

Now open your eyes and repeat once more, noticing as you circle the objects anything that may 5. appear brighter or sharper, larger or more colourful.

When doing Near Far Swing Remember: Presbyopes notice how you may tend to hold your breath and/or tighten up when circling up close. •Here is where you need to give attention to relaxing. Glide smoothly• on your string from close to distant and back again. Don’t jump.Throughout this whole process, remember to • YAWN and BREATHE DEEPLY. Keep your neck and shoulders LOOSE and when your eyes are open, remember to BLINK.

Near-Far Swing will help you stay out of bi-focals.

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Other Eyesight Factors

Nutrition for Presbyopes

Nutrition is an important part of your presbyopia programme, especially in reference to the types of fats you eat.

Why?The stiffening of the lens that may naturally occur with aging is added to by our body’s tendency to use the lens of the eye as a storage facility for undigested or toxic materials. Why does the body stockpile toxins in the lens? Because although our sensory input is much reduced, we can survive without our eyes. Therefore in terms of whole body survival, the eyes are a much better choice for rubbish tip then any other organ.

One of the most common toxins stored in the lens of the eye are ‘free radicals’. These altered fat molecules are created by whipping and heating fats of various kinds, and also by exposing oils to light and air. Once in the body these cells find specific body cells to attach themselves to, resulting in a variety of undesirable effects on your health. With a 40-year accumulation of free radical cells in the lens it is no wonder it starts to stiffen, and it appears that ‘old-age sight’ is the problem.

What helps the body to eliminate these toxins are now known as ‘anti-oxidants’. These are in fact old-fashioned vitamins - as found in fresh organic fruits and vegetables. Where your intake is inadequate, you may wish to consult a naturopath about supplementation.

To reverse and avoid presbyopia:Eliminate margarine and other blended or •whipped butter substitute spreads.

Eliminate or reduce scrambled eggs, whipped •cream, hydrogenated and rancid fats. Natural butter in small amounts may be acceptable.

Avoid fried foods, (and if you can’t avoid •them, eat together with raw and green vegetables, whose enzymes and nutrients help to break down the fats).

Purchase eating oils in dark containers only. •Buy small amounts and use them up, rather than storing opened containers for long periods. Steam your vegetables, rather than fry them.

Get vitamins and minerals into your body •by eating lots of organic fresh fruits and vegetables, whole grains, nuts and pulses (legumes like beans, lentils etc). Go for variety in the colours of your fresh produce, as different colours indicate different nutrients in the food.

Ensure your intake of Vitamin C is sufficient. The lens• requires plenty of vitamin C for optimal health. Vitamins from organic food sources are preferred to manufactured, but for therapeutic purposes more may be needed.

Eat foods ‘off the vine’, i.e. in their most natural form

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When Eating remember:

Beneficial fats are vital to good health. •

‘Good’ fats protect the cells and build sheathes for nerve fibres, vital for brain• function and nerve repair.

For cellular health, do take ‘good’ fats such as avocado and fish oils. •

Often recommended is organic linseed/flaxseed oil. (Purchase only from the refrigerator section of •your store!) Please keep these oils in the refrigerator, away from heat and light. DO NOT COOK -use this unheated oil over your vegies and salads on the plate (close the lid and put back in fridge as soon as you have poured.)

Sugar, particularly white sugar, can often also have a detrimental effect on eye muscles, as well as spleen function, energy levels and moods.

White sugar leaches chromium (a trace mineral) from the muscles, depriving them of a vital nutrient for good function.

Fruits provide a good alternative to satisfy the craving for sugar, and so do use sugar substitutes like honey, maple syrup, dates, rice syrup and fruit juice concentrates (commonly apple, pear or grape). People who crave sugar are frequently lacking in minerals.

Your best policy for overall good nutrition and health is the concept of eating as near as possible to ‘off the vine’ This means that you assess foods by how close they are to being in the same state as when harvested. Always shop for foods as little processed or altered and as close to natural as possible.

Eating right is not only good for the eyes, but also for the entire body, your stress levels and your long-term health.

We encourage you to enjoy the taste pleasures and vitality that come from a diet high in natural, nutritious foods!

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Dealing with Stress We have spoken about the physical stress that the way we use our eyes everyday, and certain types of foods, can put on the visual system. Although presbyopia is one of the least ‘emotional’ of the common refractive errors, it can often have some mental and emotional stress components.

By participating in this programme you will have experienced now that vision is not just a physical process. Even for presbyopes there can also be subconscious emotional blocks to seeing clearly, that often must be addressed for our eyesight to return to perfect clarity.

Emotional blocks exhibit themselves in more ways than just causing physical tension in the visual system. They can sabotage our best intentions of eyesight improvement by bombarding us with excuses for NOT taking time to nurture ourselves, and for NOT doing the simple vision activities to improve our sight. They can also bring us to a plateau with our progress, blocking us from further improvement of our visual acuity until these factors are dealt with.

For example, we now know that Tromboning will flex and relax the ciliary muscles and lens, but we think “I’ll do it on the weekend when I have more time”, instead of applying the ‘regular small doses’ practice that really brings steady improvement. Another common behaviour is to give ourselves a limited time by the clock or calendar to improve and then give up - rather than ALLOWING ourselves to be completely immersed in the activity or process.

Presbyopes are particularly susceptible to the idea of “I’m too busy … looking after others, my business, my family or grandchildren…to take time for myself”. However when self-nurturing is lacking, this is when stress, fatigue and overwhelm can come in, making it hard for you to fulfill all those needs anyway.

Presbyopes can also often get caught by the unconscious stigma that imagination is for children, wastrels and crazy people. This can be quite a strong concept derived from childhood upbringing. This can hinder us in the important process of stimulating and activating the visual brain through visualization and imagination.

Accepting some of the above ideas was once useful to help us fit in. However as adults in charge of our own lives and processes, we can choose to notice these patterns, play with them and melt them down, losing our compulsive or habitual negative behaviour, so new and unexpected visual and life experiences can joyfully surprise us.

How do we begin to change these inner patterns? First we allow ourselves to become aware of and acknowledge them. Then by appropriately expressing our suppressed emotions, we are freed of their subconscious influence. We can then choose between them, or be simply in a space of peace in the centre (for a little while!).

Take the time to nurture yourself...

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Emotional Healing - The Melting Beachballs Activity

The Melting Beachballs activity helps us to discover, express and release some of the emotional blocks that may be holding us back from clear eyesight and more.

This is intended as a gentle process to introduce us to the concepts of emotional healing. For those with severe emotional trauma, expert and/or professional assistance is advised.

Step 1: Choose an affirmation statement linked to your vision activities or use one of your own themes: It’s OK to integrate (doing x-crawl) It’s OK to move (nose-pencil and the swings) I love the light (regular sunning) I love the darkness (palming and visualizing) It’s OK to imagine (palming and visualizing) It’s OK to fuse (the fusion activities) It’s comfortable to see (astigmatism, tired eyes, pain) I am valuable and important (self-esteem, confidence) I deserve time to take care of my needs (self-nurturing) I have youthful, relaxed and active eyes (yes to life)YOUR OWN ( ) ( )

Step 2: Hold both hands palms up in front of you. Place your Statement in your right palm. You may say the sentence aloud or silently, either way, say it with maximum attention and enthusiasm. Imagine this thought creating a large ball of energy in your right hand. Build up this ball using colour, sound, and love. Let each cell in your body participate. You enlarge this ball to fill the whole universe. When you’re satisfied with it’s strength, go to step 3.

Step 3: Ask yourself what is the opposite of the Statement in your right hand. When it comes to you, lay it in the palm of your left hand. Build up this energy ball with passion and vigor, until it is somehow equal to the one in your right hand. Sound it, visualize it, give it your passion and all your strength and acceptance, even if it’s negative. When you are satisfied that the two energy balls are equal in intensity do step 4.

Step 4: Bring the two balls slowly, intensely, lovingly together. Smush, interweave, melt, dissolve, mix or wed the two.

Allow them to balance and cancel each other.Intertwine your fingers and bring your hands to your heart.

Let them relax and go on free as a bird. Your statement here is“I am free to choose!”

Do you need further help? As human beings it is part of our life experience to sometimes need assistance, facilitation, comfort and acknowledgement of others. Please don’t hesitate to find and use an emotional healing therapy (and therapist!) that suits you.

Here are just some of the emotional healing therapies available worldwide that students have found helpful;EFT (Emotional• Freedom Technique)The Tappas Technique•Voice Dialogue (body of work authored by Hal and Sidra Stone)•Body Electronics (body of work authored by Dr. John Ray)•Rebirthing•Touch for Health (body of work authored by John F. Thie DC) and there are more....•

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Maintaining good vision for life

General daily awareness.Like all others with visual blur, those with presbyopia need to become aware of their habits around vision. Particularly around reading, of course. But remember that wearing reading glasses can often lead to bifocals for distant vision and total dependence on glasses. Therefore, while your main attention will be on close vision activities, do throw in some distance activities every now and then to keep your sharp distance vision from sliding downhill.

Taking care of our visual system as we age can be a simple process. Consider caring for your eyesight for life in the following ways:

Always read in good light• . Go to a window, out into the sun, switch on a lamp, get a torch, whatever it takes so you don’t have to strain to see. You can keep your eyes healthy and flexible but nothing can change the fact that they are designed to see sharp, clear details only when there is sufficient light. Support your eyes with frequent balancing activities.• As we get older our body has less tolerance for overuse and needs more balancing. If your back is stiff from working at the desk, get up and stretch regularly. If you are doing a lot of reading or computer work, stop frequently for short bouts of Near-Far Swing and Palming. You will then be able to better maintain your visual stamina and physical comfort throughout your life. Take some regular exercise.• Like the eyes, the whole human body is designed to move. This means that a lifestyle that is too sedentary can lead to a wide number of physical dysfunctions. As a minimum to maintain metabolism, cardiovascular health, lymphatic system function and emotional balance (exercise stimulates your pleasure giving and calming endorphins) take a walk 3-5 times per week, for a minimum of 35 minutes. To maintain muscle tone and bone strength, do your best to do some gentle weight bearing (non-aerobic) exercise on a consistent basis as well. Reduce your intake of fried foods, whipped cream and non-cold pressed oils. Increase your •intake of fresh, raw and hopefully organic fruit and vegetables. If you do eat some fried foods, ‘poor’ fats or heavy proteins, ensure you have some raw or lightly cooked green vegies as an accompaniment. Enzymes and chlorophyll in these foods help to break down the fat and protein molecules. Be sure to schedule time for yourself and your needs in your busy life.• A common emotional trait for presbyopes is being ‘too busy looking after everyone/everything else to have time to take care of myself’. Rubbish. You and your needs are important and it’s up to you to act on this concept. The results will include greater stamina for all the things you do, and setting a good example for your younger family members who use you as a role model. This means make the time for rest, play and vision activities, as well as whatever else you need or want. You deserve it!

I wish you all the best in your clear eyesight journey!

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Additional Information

Further Resources If you would like more in depth information on eyesight improvement or other topics covered in this Kit, check out our other products and courses.

Vision Retreat 5 and 10 day residential seminars in Queensland Australia.

Practical Guide to Natural Vision Improvement book by Carina Goodrich (coming soon).

The Personal Home Seminar Kit (2008) for myopia, hyperopia and astigmatism.

Visit our website for the latest information and interesting articles

on eyesight improvement, health and wellbeing.

www.JanetGoodrichMethod.com

or phone on 61 7 5494 4888

Recommended Reading

Natural Vision Improvement book by Janet Goodrich, Ph.D.International bestseller for over 15 years. Currently out of print in English. Look for copies in your library or 2nd hand bookshop. Available in German, Spanish, French. ISBN 0-140250-06-9ISBN 0-670-90362-0ISBN 0-89087-839-0ISBN 0-909104-90-5

How To Improve Your Child’s Eyesight Naturally – A Thoughtful Parent’s Guide book by Janet Goodrich, Ph.D.Inner Traditions, Vermont, USAISBN 089281130-7

Previously published in Australia asHelp Your Child To Perfect Eyesight Without Glasses book by Janet Goodrich, Ph.D.Sally Milner Publications, NSWISBN 0-89815-573-8Available in Russian and Chinese. Coming soon to Italian.

Light, Medicine of the Future book by Jacob Liberman, O.D., Ph.D.Bear & Co, Santa Fe, ISBN 0-939680-80-7

Sunlight Could Save Your Life book by Zane Kime, M.D. World Health Publications, Penryn, CA 95663, ISBN 0-9604268-0-9 Fats That Heal Fats That Kill by Udo Erasmus. Visit www.edoerasmus.com for a distributor near you.

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History of The Janet Goodrich Method

In the 1900’s in New York, a well-known ophthalmologist named William Bates, O.D. (1860-1931) decided that there must be something more he could do for his patients than simply prescribing another pair of glasses. He began to study the reasons why people’s vision blurred and discovered that stress, both physical and mental, play a major role in functional refractive error. He and his wife Emily Lierman Bates ran a clinic for many years in which they taught physical exercises to restore clear vision to people of all ages.

Inspired by her husband having been saved from blindness using Bates techniques, Margaret Darst Corbett (1890-1961) continued the work of natural vision improvement. She established The School of Eye Education, training a group of teachers who during her life numbered 50 in the LA area alone.

Janet Goodrich, Ph.D. (1942-1999) was born in Michigan, USA. She started wearing glasses for strong shortsightedness and astigmatism at the age of 7 years. In her twenties she studied Dr. Bates work and worked with Hilda Reach, the youngest remaining Corbett teacher. She also trained in the principles and practice of Reichian therapy, as she worked towards her Ph.D. in psychology.

She threw away her glasses after two years of studying and practice, developing her vision improvement Method based on the physical premises of the Bates/Corbett Methods and her own studies into the causes of visual blur, including psychological, emotional and occupational stress, kinesiology, lifestyle and nutrition. For over 30 years Janet Goodrich traveled the world teaching seminars, training instructors and creating products to help improve eyesight for people of all ages. During this time she wrote two best-selling books on vision improvement published in more than 7 languages, (Natural Vision Improvement) and (Help your Child To Perfect Eyesight Without Glasses*). Janet moved her family and headquarters to Australia in 1983.

(*Currently published in the USA as How To Improve Your Child’s Eyesight Naturally’)

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About the Author

Carina Goodrich (1970- ) Carina worked in Janet’s offices from high school age, and after a two year sojourn in medical offices in the USA she returned home to Australia to train as a Janet Goodrich Method Teacher. Completing her training in 1996, Carina co-taught Seminars, Vision Retreats and Instructor Trainings with Janet until 1999. Since 2003 she has continued to run seminars, Instructor Training courses and create products for vision improvement.

I wish to thank my mother and teacher Janet Goodrich, Ivan the wonderful student who participated in the audio creation of this kit, Ben Lawrance and Daniel Sheehan.

About the Musician

Ross Hunter was born in Scotland and immigrated to Australia in 1990. He grew up in North East Victoria where he began playing

guitar in his early teens.

In addition to his solo work (wwwmyspace.com/melodicmethod) and his work with Amanda Roberts as The Raven’s Fire, Ross Hunter

and Owen van-Larkins are The Express, who have been writing and performing their own unique brand of Celtic and Spanish-based

acoustic guitar music since 2002. The Express have two albums, ‘A Piece of Mind’ and ‘First Impressions’. For more information please

visit www.WeAreTheExpress.com

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Index

Astigmatism 32, 33Bifocals 34, 39Blinking 20Brain 8, 9, 19, 20, 23, 24, 26, 28, 29, 30, 31, 34, 36, 37Breathing 5, 19, 23Ciliary Muscle 8, 28, 37Cross-Crawl 23, 24Emotions 9, 11, 20, 30, 33, 37, 38, 39, 42Emotional 37, 38Free Radicals 35Fusion 4, 28, 31Janet Goodrich 9, 41, 42, 43, 46Left-Brain 23Lens 4, 8, 9, 28, 35, 37Lifestyle 8, 42Light 7, 11, 12, 20, 26, 27, 28, 29, 35, 36, 38, 39Magic Nose Pencil 11, 25, 27, 32, 34Natural Vision Improvement 8, 9, 18, 41, 42, 46Near-Far Swing 34, 39Neck Muscles, Neck Flexors 22Nutrition 8, 9, 35, 36, 42Palming 27, 30, 39Pinholes, Pinhole Glasses 11, 26Presbyopes 7, 23, 34, 37, 39Presbyopia 8, 10,18, 26, 32, 35, 37, 39Process Map 5Reading Glasses 4, 39Reading Stamina 29Retina 26, 29Retinal Cells 20, 26, 30Right Brain 19, 27, 28, 29, 30Right Hemisphere 19, 23Self-Assessment 5, 11, 12, 28, 31Stress 37Sunglasses 26Sunning 26, 27Transition Glasses 5, 9, 11Trapezius Muscle 21Tromboning 7, 28, 37The White Glow, Painting White 7, 11, 28, 29Yawning 5, 20

Disclaimer: Please note that instructors and products in the Janet Goodrich Method of Natural Vision Improvement do not purport to diagnose, treat or cure any eye condition or disease. Natural Vision Improvement is an educational self-help programme which assists those with refractive error to train their visual system towards improved clarity and perception.

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The Janet Goodrich Method of Natural Vision Improvement

Queensland, Australia

Phone: 61 7 5494 4888

Email: info@janetgoodrichmethod.com

www.JanetGoodrichMethod.com

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