Introduction to the Bates method for natural vision improvement
The Bates method is a method for improving eye vision by following some simple principles and eye exercises. Many people have claimed to have improved their vision by following this method, including getting rid of eyeglasses in case of myopia, astigmatism, hypermetropia etc. In this article, we look at some of the principles and how to improve one’s eyesight.
Principles of the Bates method
The Bates method was started by an US physician called William H Bates in the 19th century. He wrote his findings in a famous little book, “Perfect sight without glasses”.
The method has a few principles that can be summarized as follows:
- Vision is a complex phenomenon involving not just the lens but factors such as the shape of the eyeball, how the eyeball moves habitually when we look at things, our state of mind and body posture etc.
- Vision is not constant, it changes even within the day.
- Vision is made worse if we strain the eyes, if we make an effort to see things or rigidly stare at things rather than allowing movement of the eyes and relaxed natural vision to happen. Over time this becomes a habit.
- By relaxing the eyes, by shifting the eye gaze rather than staring, by observing color and movement, by seeing fully what is in front in the present moment rather than being distracted or straining the eyes, vision can be improved. We have to re-learn good vision habits and unlearn the bad habits.
- Some techniques for relaxing the eyes include palming, swinging and central fixation. They can be practiced for just a few minutes each day.
Techniques to cultivate to improve one’s vision
Palming: Cup your hands over your eyes, so that no light gets into the eyes, and rest the arms on a table or pillow for comfort. Now try to imagine pure darkness and relax the eyes. Rest in this palming posture for at least 5 minutes.
Swinging: Gently move the head or move the body from side to side and mindfully see what is in front in the present moment. One can use a pointer, such as a pen (to look at the tip of the pen along with the hand that moves from side to side), to help focus the eyes on the movement.
Sunning: Close your eyes, turn towards the morning sun or bright artificial light, slowly move the head from side to side, imagine you are looking at a far away point although eyes are closed, do this for just a few minutes. Then do a session of palming. Repeat the alternate sessions of sunning and palming.
Eye chart: Relax the eyes and look at a Snellen eye chart on the wall with naked eyes (without glasses) from some distance, then strain the eyes consciously and look at the same chart. Observe how the vision changes and the characters in the eye chart become clearer sometimes. You can download and print the chart from the internet, or buy an eye chart from Amazon, or sometimes the eye chart is included in some natural vision books.
Central fixation: The idea is that there is a small region at the center of our visual field where the eyes see most clearly. The peripheral vision is always worse than this central vision. If we shift the eyes or shift our head, we can observe how central fixation works in practice. Instead of staring at anything, we should practice shifting the eyes consciously and fully seeing things at the region where our vision is the best.
Small print: Reading small print, such as in a book, with the naked eyes, for a few minutes, can be beneficial for our eyes.
Tips for practicing the techniques
It is best to take the help of a practicing Bates method teacher. Some lists of Bates teachers in different countries are here and here. Try to get a teacher who has been practicing for many years and have got certifications as Bates method teachers.
One can see videos that explain different concepts of cultivating natural vision as per the Bates method. Some good videos are: the YouTube channel of Nathan Oxenfeld, the documentary Vision 2020, available on Vimeo, videos from the Natural Vision 2020 conference.
One can combine the techniques with holistic practices such as Yoga, Tai Chi, Alexander Technique, mindfulness meditation and so on.
One can complement the exercises by practicing a good diet for the eyes, including colored veggies, cod liver oil, good eye drops, and a good balance of vitamins and minerals.
One can get eye glasses of a slightly lower power than actual, and have different sets of glasses of reduced power for different activities (one for reading, one for taking walks, one for driving etc).
One can buy tools such as eye chart, pinhole glasses, a good eye mask, etc.
Bates method for computer and tech users
Most of the time tech users tend to stare at the computer screen or mobile phones. This produces eye strain and is not good for the eyes.
One should try to cultivate a good erect posture especially in front of computers, the back should be straight, since slouching causes additional eye strain. The position of the screen should ideally be level with the eyes.
One can try blinking more often consciously, when working with the computers or mobiles. Blinking helps the eyes to relax more.
Another good practice is to periodically make simple neck and shoulder exercises, since the shoulders tend to become rigid when staring at the screen. Once can turn the neck gently in clockwise or anti clockwise direction. Messaging one’s neck, head, shoulders and around the eyes can be useful. Tapping the head, shoulders and neck at various points can also be beneficial.
Every hour or so one should remember to look away from the computer screen, maybe take a short walk and do some simple eye exercises if possible.
Some good books on Bates method
Following are some good books (not an exhaustive list). These are mostly all available on amazon.com
Relearning to See: Improve Your Eyesight Naturally by Thomas R. Quackenbush
Vision for Life, Ten Steps to Natural Eyesight by Meir Schneider
The Art of Seeing by Aldous Huxley
Better Eyesight without Glasses by William H Bates
Better sight without glasses by Harry Benjamin
Yoga for Your Eyes: Natural Vision Improvement Exercises by Meir Schneider
Give Up Your Glasses For Good: Holistic Eye Care for the 21st Century by Nathan T Oxenfeld
Help yourself to better sight by Margaret Darst Corbett
Yoga Of Perfect Sight by Dr R. S. Agarwal
The Bates method by Peter Mansfield
Some videos and courses by Bates method teachers
Some Bates method related courses:
Vision 2020 Movie https://www.vision2020movie.com/watch
Conclusion
In this article we have summarized the Bates method and its main concepts. Many of the concepts are intuitive and the exercises are simple and worth trying, even if one has been wearing eyeglasses for years.
