Steve's Vision Program

"I’ve seen nothing else that can create more positive change in a person, more quickly, than these ideas. Truly, our habits of vision control our lives to a large extent.” -SH

Integrated Lifestyle Vision Practice Excerpts from Steve Hamlin’s upcoming e-book on how to develop healthy, vibrant, sparkling eyes.  The following are ideas and exercises to practice at home and concepts to ponder and test in your own life:


In Bed After Waking Up:

  • One eye, look down, around, left and right
  • See inside, sense spine and tailbone and crown doing this
  • Scrunch, blink, breathe and look around
  • Chin in
  • Active eyes, quiet neck– the eyes turn first, then the head but only slightly
  • Imagine umbilical chord, sense medulla while doing these
  • Move the eyes from tongue tip, rolled up and back


The main thing - only looking as if from one eye in the center of the head, looking around inside from medulla – at the very top of the spine. Be natural, explore. Just be with body parts. Very healing. Sample: “see” or “look”  inside of your left ear, right ear, top of skull, pancreas, any painful joint, etc. Scrunch your eyes gently now and then, use it as a metaphor – shake off worldly limited consciousness. Infinite Light, infinite Space, infinite Joy inside. Imagine or affirm that with using the eyes. Keep chin in, look up many times. Cross over of each eye, letting head move slightly in response – no fixity or jerking head first. This re-establishes the reflex that will carry you through your day. To enhance this, imagine an umbilical cord, while sensing the top of spine and keeping chin in, while tongue is rolled back and up (makes you feel more like an infant). In addition, you can push the tip of your tongue to the left to make your eyes go left, and push it up to make the eyes go up – as if controlling the eyes from the tongue. This has many benefits as well. 


At a Computer: Break the trance – main thing. Stay with what is natural – all wild animals look up and away and expand range of all the senses very frequently. We’d have to be doing that every ten minutes or less at a computer to avoid burn-out and addictive trance from prolonged staring downward at a radiant screen.  Don’t get into the staring, passive state. Use the computer only for work, for essentials, not entertainment. Passive entertainment is where the computer can “get” you with elongated eyeballs, staring, no cross over of trailing eye, lack of focus near-to-far, fixity of head and neck, two dimensional passive imagination/visualization, diminished body self-image and a drugged spirit. We want to avoid all this at all costs; it will rob us of our Native Joy.


What to do at a Computer: Scrunch and blink and breathe as often as you can – every 25 minutes at least.  Practice this very few minutes, as a natural body gesture that will quickly become a habit.  Scrunch and blink and breathe and look around and be with the infinite space inside and all around you. Break that shell of the “computer box.” Think of infinite space in the heart. Follow one full breath with your eyes; slow the brain down to the breath rhythm. Sense your tailbone, your medulla, and your support – feet and sitting bones and consciously surrender your weight there. As you exhale let the shoulders be heavy. Look through the screen into infinity. This will naturally make you focus near to far, go to wide-angle vision, etc without trying to do all of that.  Look at the white strips between lines of print, not directly at print. That is enough! That will protect you! Try this for a week and you’ll love how your eyes feel. This is not exercise; it is going back to what is Natural.


Walking: Sense tailbone and entire spine while seeing movement. Stay “inside” with the eyes as you look to the right with the left eye, and vice versa. It is much easier to turn the eyes when you are partly – or simultaneously – looking inside at your left ear with your right eye. When we look “out there” as if that is all there is, our eyes strain. You can feel this. Keep chin in, look up often. Gently remind yourself of the infinite and beautiful space all around you, invite your awareness and your eyes to explore that.  Go there first with your awareness, then your mind and curiosity and eyes will naturally follow. This is very different – and much better – than telling yourself  “look into the distance” etc.


Talking, Socializing: Remember the other person is mostly empty space. Look at them, yes, but through them at the same time. This stops you from staring, and gives your look a gentle and dimensional  - softer – aspect. You can see movement as you very slightly sway your body left and right in standing. Look at the space just around their body with slightly defocused eyes. Again – giving a softer, more friendly look. Plus you are affirming with your eyes that this person really is not the body, but the mind and spirit behind that. Suddenly people will feel really good talking to you.


Eating:  Look at your food softly, NOT like you look at your computer monitor. To stare at food is to let the food control us, just like passive staring at a computer screen will trance us out. Stay in open focus. Keep your head and neck erect, poised, chin in. Bring food to mouth, do not crane head forward or down. Chew slowly, be the last person at your table to finish eating. Slow eating is more mindful, more natural, and healthier.


Movies:  Yes movies can help our vision. Do like kids do – sit up front. I sit in the very first row. At first it is a strain, but it forces eyeball mobility especially looking UP which is a big missing piece for everyone in this modern culture with its technology obsession (looking down at cell phones, tablets, computers, TV and books and eReaders etc.).

TV: Here I am going to bail out and recommend just don’t watch TV. I see no redeeming features. I am constructing a website on this very topic, all the many reasons this is so. Briefly, it wastes time, makes us stare, atrophies our imagination, fixates the posture, over-excites the mind and breathing with a sedentary body, makes us want to overeat, makes us sarcastic (that is mostly what we see on TV, gossip and sarcasm and judgment) and much more. When we take a hard look at what we are doing to ourselves by passively enjoying TV, even so called “good shows” we might be astounded.


Reading: Remember all knowledge is within, and print is just a reminder to remember that. So do not strain to learn, let the print be a hint to wake up our intrinsic knowing about the very topic at hand. Don’t look at black print; black is the absence of light. Look instead at the space between the lines. Don’t stare and don’t tense the neck and face and eyes. Such tension disables learning. Be able to do small gentle movements of head and neck easily and often, effortlessly. The more you introduce strain, as is stiffening to sit up straight, fixating the head and neck, focusing hard with the eyes for prolonged periods, the more we are wasting our time and going backwards, as far as true learning is concerned.

Steve’s Vision Practice:  The following is Steve’s personal routine to counteract the influence of computers etc.  All of this is to be done while imagining that you’re back in the womb – what could be more primal?  With the following reminders, take a moment to affirm, imagine or internalize each of these:


  • Single eye, forehead/top of spine (same center)  - we can know all and see all from that magic single eye.
  • No need to rush or be always visually preoccupied outside of ourselves for gathering information; it is already there, inside. In this information-overloaded age, this is golden wisdom to my ears.
  • Infinite time, infinite space.  Affirm; acknowledge infinite space all around. I do this since visual tension goes along with near-focus and cramped quarters. So I use my imagination to counter that.
  • Pretend being in the womb. Tuck chin. Feel cramped. No breathing.  “Be” in the low brain (medulla) and sense the umbilicus feeding you? Can you remember? Sense spine, umbilical cord & medulla (“low brain-home base” for the baby) all at the same time, while using the eyes, pretending to be in the womb. Going back to primal, early organizations is tremendously healing.
  • If breath awareness comes, imagine breathing from an imaginary nose in the back of your head, at nose level. Mouth closed – lips sealed. Once routine is learned, do it with tongue rolled up and back. Tongue movements create “single eye” movements, like rolling a computer track-ball. 


Routine To Get Familiar with the Concepts: Once or twice is all that’s needed; after that you can begin to incorporate these ideas into whatever else you are doing, walking, talking, sitting at a desk, watching TV etc...


  1. Tuck chin in slightly. Imaginary washrag top of head – to keep that primal dignity, to remind you that your soft-elegant restful  head/neck posture is more important than any demands put on your eyes. Otherwise you are drawn out of your inner integrity. Be at medulla – halfway between the ears – imagine flow of energy from there to the back of eyeballs  - retina. Imagine one eye, one retina. Forget the two eyes. Unity. The infant does not know anything about two eyes. Sense and move the eyes as one eye.
  2. Scrunch eyelids tightly 3-5 seconds with defocused or far-focused eyes and imagination –  while sensing spine from top of head to tailbone, at the exact same instant. Repeat several times.  Infants and kids use this intuitively as a metaphor for “dusting off” over-identification with the printed word, pictures, computer or TV viewing or any near vision preoccupation.  Where do kids or infants “go” after loosening the identification with the external world? Back inside – sensing the spine, the medulla, the tailbone and the natural rhythms of breath and heartbeat. In time this scrunching will eliminate eyeball elongation, so common today. Then you won’t be so prone to stare or look too fixedly at anything. After all, it is a mark of quick intelligence to look briefly at any object or page of print, while gathering all the pertinent information needed – and remembering it. After scrunching, look around with your “easier to move” and “more oiled” eyeballs. Rounder eyeballs turn easier in the socket. Many people can feel the different, before and after scrunching.
  3. Eyes closed. Imagine a black ball on the horizon. Concentrate-left eye, as you roll the ball (in your imagination) from center to the right and back. Then use right eye only as the ball again moves from center to the right and back. Then look with both eyes as the ball does the same thing again. Let your head turn slightly, restfully, in response to eyes turning. Remember you are cramped in the womb, you could not turn your head much anyway – but eyes have full movement available.  Do these movements also to the left.  While doing this, affirm: chin in, active, mobile eyes, quiet restful neck: a cure for neck pain! We all practiced this many months in the womb.
  4. Take the black ball to the tip of your nose, making it smaller as it gets closer. At tip of nose – size of a pencil tip. Smoothly focus far to near very slowly, and back, once or twice. Do this at various angles, looking to the right, or left or up or down.
  5. Go back to sensation/imagination of one eye (not 2 or 3), awareness of spine. Using this one magic eye – center of head/between ears - look inside: down spine, back of forehead, back of eyeballs, left ear, right ear, back of head. Look with magic vision through the skull, to infinity to the left, to the right, above, below and behind: know all; see all, compassion, healing power. Imagine and affirm that the ability to look inside is as important as looking outside.        
  6. Chin in. Squeeze eyelids. Look up very strongly for several seconds, then rest. Repeat five times. We look down far too much in this modern culture. This is the best cure I have found. Do this a few times with the head turned a little left, then right, while keeping the chin tucked firmly in, but in a relaxed way.
  7. Open eyes; look around the room, at the same time sense spine top to bottom. Hold that awareness: let the vision rest often in thin air/land on objects lightly- like a butterfly landing on a flower/defocus now and then as infants do – then look far to near with wide-angle vision. You are doing all this with more rounded eyeballs due to the scrunching; this will insure that you integrate this new body organization in your daily life. Then look far to near and back with narrow-angle vision. Then wide to narrow. Then narrow to wide. Keep the imagination of one big eye, not two or three eyes, maintain awareness of spine. I have come to believe it is our birthright to be able to use our eyes like this while sensing our medulla and spine top to bottom in a natural way; the external world, however, has a way of sabotaging that ability. It helps me immeasurably to check in with this ability before getting out of bed in the morning.
  8. A quick ingenious way to connect eyes to spine: use the tongue, which is “pre-spinal” meaning in our evolutionary history, before we had a spine, we had a mouth and tongue. So roll the tongue back as far as comfortable and imagine that it is touching the center eye between the ears/top of spine. Imagine that eye is like a computer “trackball” and as your tongue rolls the ball to the left, both your two eyes turn to the left. As you roll the trackball to the right, your two eyes go right. Do this for all directions, circles, etc.
  9. You can use the idea of one single eye, top of spine, as self-diagnostic and healing tool. Imagine looking at a troubled or painful body part from that eye. Better yet – imagine and sense the body part is inside that magic eye. Just be with the awareness of that, and know that awareness – the most subtle of all things – is also the most powerful. Just rest with that knowing. You don’t do anything. The body is created by and is contained in a field of awareness – so says quantum physics. I like to keep that in mind.  Information may come to you as to what should be done. Or changes may happen then and there. I have done this to good effect on myself, and with others. When I was much younger, I remember doing this intuitively. Doing this also is relaxing and healing for the vision and the two eyeballs – how that works, I don’t exactly know.
  10. Summary: Chin in, sense medulla, umbilical cord. Tongue rolled up and back if that is easy for you – facilitating eye movement with the tongue. Look down the spine. Go within. Scrunch eyelids. Sense everything you can about your spine. Healing practice – unity with the body part. Now look around outside, keeping your spinal awareness as primary. Imagination or sensation of one eye, one large eye. As eyes turn, head turns restfully, a small amount. Chin in, look up often. Scrunch eyelids strongly. Make a face, shake off the world. Go inside. Open eyes, look around with wide-angle vision, and global awareness; acknowledge this is what we should do most of the time. Mentally rehearse (see Explanations) reading, eating, talking, walking, running, working out, meditating and sleeping – optimal usage of eyes.
  11. Then completely forget all this.  The better you forget, the more it helps you. If it has any virtue, the effect will linger and return automatically to help you during the day. You’ll spontaneously do many of these things, they’ll feel so good. Either way, there is no point in trying to remember.


Create-Your-Own-Routine with Steve’s Vision Tools:


  • Reduce elogatoin of eyeballs by scrunching.
  • Usign scrunching at a metaphor to get into the spine and out of the world.
  • Using scrunching to look withing at left ear, top of head etc and keep that inner connectin looking out.
  • Cross over of traililng eye.
  • Keeping chin in doing all this especially looking up, with dignified quiet neck putting neck first not eyes.
  • Focus near and far many times, head turned, looking up or down, wide or narrow angle vision.
  • See movement if walking especially.
  • Be able to turn off eyes at any moment and continue to create stable standing and walking and orientation using the many other back-up systems that we need to keep sharp- visual memory, proprioception, inner ear balance mechanism, sensing ankles & bottom of the feet.
  • Once you have these in mind you create from there anytime you walk alone or can think of it


At Computers or TV or Movies

  • Sit up front in movies keep chin level or down. Great for mobilizing eyeballs.
  • First thing, as you sit down, scrunch, imaginary washrag top of head, remind your self to look below the print, have a soft, not fixed, head/neck. And that you will look up and away, up and around at every opportunity.
  • At a computer since we stare, collapse periphery, don’t change focus, differential and lazy cross over of the trailing eye to cross midline, and lose our spine, getting elongated eyeballs and head neck fixity,  FIRST we need reminders to use our eyes without doing those things.
  • Look at space below the lines. Let head jiggle. Often look through the screenas if it were transparent, don’t let the screen control and command  staring eyes continually, sense your tailbone to top of head be there fully present, not disconnected. You are then much more powerful that is the power of the computer to damage your visual habits. THEN every 25 minutes on a break do the corrections:
  • Scrunch, stretch, blink and breathe, and look around – near to far, up and down with chin in
  • Close eyes and look down spine, to left ear, to right ear, to behind forehead etc 20 seconds
  • Focus to tip of nose with pencil tip once a day
  • Keep the tongue up or rolled back and up to keep head from going forward
  • Use tongue to roll the eyes using “rollerball” at top of spine
  • Cross over of trailing eye as you look to left or right 5 times each side. Look up once, down once, look far, look near, look through the walls, make each cross over look different


Before bed

  • Scrunch and stretch
  • Look around inside
  • Defocus
  • Far focus
  • No fixity by letting head move like in womb 
  • Chin in
  • Eyes create minimial movement
  • Head not fixed


Talking to People

  • See through them remembering they are mostly empty space; acknowledge their true identify is not their mask, their body, their personality, their physical presentation. See them as a deeper, kinder, stronger more Divine and Powerful person than that, and let your natural humility bow to that, respect that, no matter who they are. This is the opposite of staring, critical and analytical eyes that will be a social disability for you.
  • See the empty space around them, and when you do look at them look softly, lightly, no sticky vision, no fixity of vision – people don’t like that. Have some fun and a mischievous  in your eyes, like talking to them is giving you the greatest happiness imaginable.
  • See movement as your body slightly sways as you talk or listen. See the background wall move relative to their body as you slightly move your own body from left foot to right foot, or sway in a chair, every so slightly; when you connect to movement you cannot stare, your eyes have a natural light to them, so attractive. 
© Copyright 2015 Steve Hamlin