In the intro pages of 'stories from the clinic' (E.Lierman) I found the following suggestion:
12. Palming is a help, and I suggest that you palm for a few minutes many times during the day, at least ten times. At night just before retiring, it is well to palm for half an hour or longer.
I only palm for a few minutes before I practice with the eye-chart, when I find it difficult to see the letters clearly, I palm again; also when I feel that my eyes are tired or strained I palm till it feels more relaxed.
The method which worked best for me is the practice with the eye-chart (a bit like Emily and her class-mates ( http://www.iblindness.org/books/perfect ... s/ch28.php
I read Dr Bates and E.Liermans books (and in eye-training forums) and started with a very simple exercise to imrove the sight of my left eye in short time, which I would like to share with you:
In my laptop I tried to read the bottom line (20/16) of the eyechart enlarged to 100% in the distance, in which - after palming and relaxing my eyes - I just could get it clear enough to make out the letters, which was 70 cm in the beginning.
I marked the place, where to put the laptop, with a small piece of scotch an practised at that distance at least twice a day for one week. Then I pushed the laptop 10 cm foward for the practice of the next week and so on.
Now I have reached 1,40m, which is the double of the beginning distance - next week it will be 1,50 = 5/8 (feet, as the line is to be read at 8 feet = 2,40m for a normal sighted person - at 100% the whole chart is to be read at 10 feet).
During this short time, I could reduce my contact lense (which I was wearing only during a part of the day) from -4,5 (which was not really strong enough when I started training) to -3 and then -2,5. I tested my sight with a printed eyechart placed on the wall at 10 feet and could read all the lines. After that I stooped wearing contact lenses and instead wore spectacles attached to a string around the neck, which I only put on, if absolutely necessary.
During my exercises, my first aim was to relax my eyes, the improved sight I took more as an 'indicator' for a successful relaxation, I called it: 'my meditation with letters'. I always tried to look at a small point in one corner of the letter and waited till it cleared up. When I had enough time and concentration (mainly in the morning), I proceeded 3 letters forward and then 2 letters backward, again 3 forward....to see always the middle of the 3 best, as it it seen more often. When I was tired or didn' t have much time, I preferred to see only some of the letters very clearly - instead of going quickly over the whole line, more guessing than really recognizing the letters (which of course I know by heart now).
In the meantime I could push my laptop to 1,70 m (with my weaker eye - tested -8 in February - I started only a few weeks ago at 50 cm and I'm now at 80 cm)
Now I use more and more the interactive eye-chart: http://www.smbs.buffalo.edu/oph/ped/IVAC/IVAC.html
) to make sure that I really get the letters clear enough to read them.