Prisoner Self-Help

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Archive for the month “July, 2013”

Yogic Eye Exercises

by Masha Bennett

This is a simple exercise for relaxation, relieving tension in the eye muscles and to help improve sleep.

It can initially feel a bit strange and tiring for the eye muscles, as we are not accustomed to using our eyes in this way. These exercise are said to be used by yogi, but you don’t have to know anything about yoga to benefit from them.

Important note: if you suffer from cataracts or other eye problems it may be better to avoid these exercises or consult with a medical professional before trying them.


When doing these eye exercises:

*Keep your head straight and do not move it, only moving the eyes.

*Close and relax your eyes for about 30 seconds between the exercises.

*If you normally wear contact lenses, it’s better to take them off for these exercises.

1.Keep your head still and look ahead. Look up and down, floor to ceiling, 10-15 times. Close your eyes and rest for half a minute.

2. Look left and right moving your eyes sideways as far as you can 10-15 times. Close your eyes and rest again for half a minute.

3. Move the eyes diagonally as far as possible 10-15 times one way, rest, then move them 10-15 times the other way, rest.

4. Move the eyes in a 180 degree upwards arc (like a rainbow) 10-15 times. Rest.

5. Finally, move the eyes in a 180 degree downwards arc (upside down rainbow) 10-15 times. Rest.

If you feel a bit dizzy or uncomfortable at any point during these exercises, just stop, close your eyes and allow them to rest for longer.

Masha Bennett is a UKCP registered psychotherapist in private practice, specialising in psychological trauma and addictions. She has worked for a number of years within the UK criminal justice system, including running a drug rehabilitation programme in a women’s prison, and offered psychotherapy to staff and patients in the National Health Service. Masha teaches trauma awareness, therapeutic and self-help tools to professionals and general public and has delivered training across Europe, Asia and Middle East. Her website is


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