Noticing movement is another essential skill in natural seeing. Everything around us moves constantly. As it comes to eyesight, there are two main types of physical movement in the world.
First, there is the independent movement of objects around us. Cars driving, people passing by, etc.
Then there is the relative movement of objects, which is dependent on the point that the eyes are focused on.
While the independent movement may stop, the relative movement of objects is always present. As soon as your eyes move (microscopic movements included), the whole world moves (rearranges itself) relative to your point of focus. Healthy eyes see this movement. This movement helps them stay relaxed, move smoothly and frequently. It prevents staring and strain, and brings clarity as a result. So, no matter how challenging this is, give yourself some grace and work on getting better over time.
If your visual system has given up on seeing movement, be ready for overwhelm, even some physical discomfort. Remember, it is only temporary. Once your brain makes sense of the experience, you will feel nothing but visual expansion and relaxation.
The most obvious way to demonstrate relative movement to yourself is the Long Swing. So let’s begin there.
LET’S PRACTICE
LONG SWING
Stand with your legs slightly apart, and your feet in a “Charlie Chaplin” stand (your toes pointing slightly to the opposite sides). Wear a mono lens. Hold a pointer (pencil or a long thin object) in a vertical position with both hands at your eye level, and 12 or more inches in front of your face. Your arms are bent slightly at the elbows.
Look at the tip of the pointer with a soft gaze. The pointer will be in focus and the rest of your surroundings will be out of focus.
While keeping your eyes on the pointer, move 90° to one side, then to the other side by rotating at your waist. As you rotate to the right, left foot rotates and your left heel raises slightly off the ground. As you rotate your body to the left, your right foot rotates and your right heel raises slightly off the ground.
Notice the sensation that everything in the background seems to be moving in the direction opposite to the movement of the pointer and your body. When moving to the right, the out of focus background moves to the left. When moving to the left, the out of focus background moves to the right.
End this exercise by closing your eyes for just a moment. Recall the movement you had just experienced, the background moving from one side to the next, opposite to your movement.
Swing at least 15 times in each direction. The more the better. Remember to breathe and blink!
The GIF below shows the recommended rotation of your foot as you move to the left. Reverse the movement when moving to the right, lift your left heel
Simply use your finger to guide your gaze if a pointer is not available
Practice Lenses: L and R for single eye practice.
No lenses necessary when bringing the eyes together (after you have finished your mono practice), or to practice for the purpose of eye relaxation
Tips & Watch outs:
Practicing with a mono lens helps an eye that has difficulty seeing the movement to learn the skill on its own terms
Practice with your dominant eye first
If you have difficulty seeing the opposite/counter movement use lenses #1, or #2 and notice objects coming in and out of your field of view as you move. This will provide your brain with information needed to comprehend the practice
You may also use your imagination to show yourself the movement. Close your eyes, and as you move your body in one direction, imagine the world moving in the opposite direction .
If your arms get tired, you can hold the pointer in just one hand and alternate hands. Your finger can also stand in lieu of a pointer
As you progress, practice this technique without the pointer, by simply looking into mid-distance.
SWAY
The instructions shown here are the introductory version of the technique that eventually leads to seeing movement around you. With that said, it may be quite demanding, so be patient, gentle and progress with caution should you experience discomfort.
Find 3 vertical objects of attention (agility pole/window split/tree). The first object should be about 3 feet away, the second object 10 feet away, and the third object in a far distance. Wear a mono shield
Stand in front of the first object, your feet shoulder width apart. Gently sway (rock) your body to the left and to the right, lifting your heels as you move, but not turning your feet.
Look softly at the middle (second) object, do not stare. Notice the movement. As you sway to the left, the first object (closest to you) will appear to be moving to the right and the third (farthest away from you) to the left. As you sway to the right, the first object will appear to be moving to the left and the third to the right.
In both cases, the second object (the object of your focus) will either move in the direction opposite to your movement or it will appear to be stationary.
Sway at least 15 times back and forth, then close your eyes, continue swaying and remember (recall) the movement you had just experienced.
Switch shields
At the end of your session, practice with both eyes together
This video shows the technique using 3 agility poles placed at different distances. Using objects in your room or outdoors is equally effective.
Practice Lenses: L and R for single eye sway
No shields needed for practice with both eyes at the same time
Tips & Watch outs:
Use the partition in your window as your point of focus, then observe the movement of the objects inside the room (opposite to your own movement) and the objects outside the window (in line with your own movement)
Practice with your dominant eye first
Notice that all objects that are behind the point of your focus (further away) appear to be moving in the same direction as you move
Notice that all objects that are in front of your point of focus (closer to you) appear to be moving in the direction opposite to your own movement
Feel free to freeze your movement at any point and analyze the relative position of the 3 objects
HEAD SWING
If you have mastered the Long Swing, you may be ready for learning to see a more refined movement
Sit or stand straight, wear your mono lens and gently look forward. Do not fix your gaze on any specific object, do not stare
Turn your head from side to side (about 90° degrees to each side)
Notice objects moving in the direction opposite to the direction of your head’s movement
If you cannot see the movement, close your eyes and imagine it, then try again
As you progress, limit the span of your head movement. Find a picture (photograph, painting) and look from the left edge of the picture to the right edge of the picture. If you practice with the Snellen Chart, only look from the left margin to the right margin.
Over time, you may further reduce the movement so that it is barely noticeable, or not there at all. Simply swing smaller and smaller objects, such as a page in a book or a set of words.
Note: If you get to the point when you work with very tiny objects ( i.e. one short word or a single letter on a page in a book, or a period at the end of a sentence), the head movement should be stopped. Look from the left to the right of the object and notice how it changes its relative positions (aka how it is moving in the direction opposite to the direction of your eye movement). When you succeed, you will have reached the ultimate milestone in understanding and performing relative movement - THE OPTICAL SWING
Practice Lenses: L and R
Tips & Watch outs:
Practice with your dominant eye first
Finish with looking with both eyes at the same time
Wait until you can comfortably see the movement of objects within a wider span before narrowing the field of your practice.
If you have difficulty seeing the opposite/counter movement use lenses #1, or #2 and notice objects coming in and out of your periphery as you move. This will provide your brain with information needed to comprehend the practice
Feel free to adjust the speed