Hello and welcome.
I am Darshak.
Find a comfortable seat,
Whether on a chair or on the floor,
Allowing your spine to be gently tall.
If you are wearing glasses or hard contact lenses,
Please gently remove them for this practice.
Remember to only move your eyes,
Keeping your head,
Neck,
And shoulders still and relaxed.
These exercises are designed to both strengthen and deeply relax your eyes.
Do only what feels comfortable for your body today.
And remember,
It's always okay to blink.
Let's begin.
First,
We'll move the eyes up and down.
Eyes up.
Gently down.
Up.
Down.
Up.
Down.
Up.
Down.
Up.
Down.
Now continue for five more rounds at your own pace.
Wonderful.
Whenever you're ready,
Gently close your eyes.
Take a deep,
Nourishing breath in.
And as you exhale,
Release any effort.
Softly open your eyes.
Now we move sideways.
Gaze to your right and horizontally across to your left.
Right.
Left.
Right.
Left.
Right.
Right.
Left.
Right.
Left.
Now continue five more rounds on your own.
Beautiful.
Gently close your eyes.
Inhale.
Exhale.
Softly open your eyes.
Now let's move diagonally.
We'll start from the right up to the corner.
Right up.
Diagonally left down.
Right up.
Left down.
Right up.
Left down.
Right up.
Left down.
Soften the shoulders.
Right up.
Left down.
Continue for five more rounds.
Very good.
Close your eyes.
Inhale.
And exhale completely.
Open your eyes with a soft focus.
And now the other diagonal.
Left up diagonally across to the right.
Down.
Left up.
Right down.
Left up.
Right down.
Left up.
Right down.
Left up.
Right down.
Left up.
Right down.
Continue for five more.
Lovely.
Eyes closed.
Inhale.
Exhale.
Open your eyes.
Now we'll combine these movements into full gentle circle.
We'll start by looking up.
Then circle to the right.
Down to the bottom.
Over to the left.
And back to the top.
Let's begin.
Up.
Right.
Down.
Left.
And up.
Continue.
Right.
Bottom.
Left.
Right.
Down.
Left.
Up.
Now continue five more smooth circular rotations in this direction.
Perfect.
Gently close your eyes.
Inhale.
Exhale.
Eyes open.
And now the other direction.
Start by looking up.
Then circle to the left.
Down.
To the right.
And back to the top.
Let's begin.
Up.
Left.
Down.
Right.
Left.
Down.
Down.
Right.
Left.
Down.
Right.
Up.
Continue for five more rounds.
Close your eyes.
Inhale.
Exhale.
For our next practice,
We'll soften our gaze.
When you open your eyes,
Gently bring your awareness to the tip of your nose.
Just a soft,
Easy gaze.
We'll hold this for about 30 seconds.
Let's begin now.
And gently close.
Inhale.
Exhale.
Inhale.
For our final exercise,
Bring your right thumb to eye level.
Gaze at the tip of your thumb.
Slowly begin to straighten your elbow,
Moving your thumb away from you.
And then,
Just as slowly,
Bring the thumb back towards you.
Away.
And towards you.
Continue for the next minute.
And release your arm down.
Close your eyes.
Inhale.
Exhale.
Keeping your eyes closed,
Rub your hands firmly together until they feel warm.
Now,
Gently cup your warm hands over your closed eyes and let the warmth and darkness relax them.
Slowly release your hands down.
You can now softly open your eyes.
Thank you.
