The first exercise given to you today is a simple introductory meditation technique that will help strengthen weak eyesight and eye muscles and also help build focus and concentration.

The second exercise is a chanting, which is yet another way of changing the vibration level of the body to help you destress. Om chanting has been used traditionally in India as a meditation technique.

Caution: Those with moderate to severe eyestrain, myopia, astigmatism and early symptoms of cataract, should use a big black dot instead of a candle flame in Exercise 1.

Exercise 1

EXERCISE 1

•  Place a lit candle at eye level on an arm's length on a table in front of you
•  Make sure that the flame is steady
•  Sit in a meditative asana with your back straight
•  Close your eyes and relax
•  Then open your eyes and gaze steadily at the tip of the wick
•  Try not to blink or move your eyeballs.
•  Close your eyes when they feel tired and try to visualise the after-image of the candle flame in your mind
•  Open your eyes after a minute and continue to gaze at the flame
•  Repeat this two to three times
•  Practice for a total of two minutes, gradually going up to 10 minutes
•  As you are finishing, close your eyes and watch the dark space in front of your eyes. Be aware of any thoughts that come to your mind
•  Open your eyes and blow out the candle.

EXERCISE 1 A

For those with moderate to severe eyestrain, myopia, astigmatism and early symptoms of cataract:
•  Draw a big black dot on a white sheet of paper
Place it at an arm's length at eye level and repeat the steps described in Exercise 1.

Exercise 2

EXERCISE 2

•  Sit as in Exercise 1, with your eyes closed and body relaxed
•  Inhale. As you exhale, chant 'Om' emphasising on the 'M' sound for as long as you can breathe out. Focus on the sound vibration of 'Om' in the body as you chant.