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 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).