Swinging
Long Swinging: Instructions
"Rotate your body from left to right and back. Eyes, torso and head move together. Turning mostly around your waist. Don't look at anything as you swing; be aware of movement mainly. Let your eyes go, let your consciousness stay in front of you while you turn. Make sure to keep breathing."
Neuropsychology of Myopia

"There is another type of mobility swinging in the Bates method, sometimes called "long swinging", which has a rather different purpose [from regular swinging]. It is simple to do, and consists essentially of turning from side to side. Stand with the feet about 30 centimetres (12 inches) apart, the arms hanging loosely, and, lifting the right heel as you do so, turn to the left. When you have reached the limit of comfortable travel, turn to the right, letting the left heel rise and the right one return to the floor. Go on like this until you have performed 20 complete swings. The turning should involve your hips as well as your waist. Keep your arms relaxed so that they rise slightly as you swing. Do not go too fast; try to make the swings smooth, level, and rhythmical.
Keep your eyes open and allow the image of your surroundings to rush past without trying to focus on anything in particular. Nearby objects will naturally seem to move faster than distant ones, and will probably be no more than a blur. Make no attempt to hold on to or fix any part of the image; notice only that everything seems to be moving in the direction opposite to that of your swing.(Pages 63-64)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Long Swinging: Benefits
"Long swinging is very effective in breaking the habit of staring. It also promotes looseness and relaxation in the upper part of the body. According to Dr. Bates, 50 swings performed at bedtime and again on rising will help to prevent or alleviate eyestrain during sleep.(P. 64)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Long Swinging: Dizziness
"Should you find yourself becoming dizzy, begin with just a few swings and each day add one or two to the total. Eventually any feeling of nausea should disappear and you will be able to do as many swings as you please.(P. 64)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Sunning
Introduction
"The Bates technique for relieving photophobia is called sunning, and consists simply of taking sunshine on the closed lids. In this way the retina is accustomed to progressively brighter light, until the stage is reached where the eye can function efficiently over the entire range of normally encountered light intensities. The warmth of the sun and the therapeutic properties of its rays also have a profound and beneficial effect on the health of the eyes and on the ability to relax them (Page 49)."
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Things to Avoid
Do not look directly at the sun
Do not wear contacts or lenses when sunning
Do not use fluorescent light
Never use an infrared or ultraviolet lamp
It is advised to sun only in the morning or evening and only for short periods of time

What is Sunning?
"Face the sun, eyes closed. I repeat: EYES CLOSED. Allow the warmth of the sun to penetrate deeply into your eyes and forehead. Relaxedly turn your head from side to side. Keep breathing. Feel the position of the sun."
Neuropsychology of Myopia

"Begin if you can by taking half a minute of sun [do not look directly at the sun], palm until the after-images have substantially faded, and repeat two or three times. At the next sunning session increase the period slightly and repeat it an extra time, building up over the weeks and months to a maximum of 20 minutes of sun in all.(P. 50)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

"If direct sunlight isn't availlable, artificial full-spectrum lights can be used."
What is Sunning?

"Many people have reported that their vision improve [sic] after sunning."
The Vision Improvement Site: Sunning

"Sunning is an ancient tradition in India."
Sun Treatment

"If you are very light sensitive you may want to start by closing your eyes and just facing into the sky but not directly at the sun. NOTE: At no time are you to open your eyes while looking at the sun!! This stimulates the rods and cones in your eye. Anytime I come out of a very dark place, like a movie theater, I do this exercise for about 20 seconds, and have no problem. I do not wear sunglasses anymore on a regular basis. I keep them handy for glare situations and only then when I'm wearing contact lenses which is not very often anymore"
http://www.i-see.org/archive/sun

"It is advised to sun only in the morning or evening and only for short periods of time."
Gale Encyclopedia of Alternative Medicine

Blinking and Breathing
"Practise giving half a dozen rapid and very light blinks, shut the eyes lightly for the space of two whole breaths, and repeat four times. This little routine, practised regularly, twice or more a day, will, especially if followed by a brief spell of palming, help to establish the correct tone in the muscles of the eyelids and develop better habits of blinking. No more than a few seconds should pass between one blink and the next. As a very rough guide, between two and four blinks in each period of ten seconds is about right.(P. 60)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

"Beware of the stare. We lock ourselves into a stare, eyes immobile and breath stopped. Spaced. Blink your eyes rapidly as you take two big breaths whenever you become aware of your eyes or breath."
Neuropsychology of Myopia

Fusion
"We now come to the part of the Bates method aimed at improving the use of the extrinsic muscles. Tracking, searching, and scanning are helped by the techniques covered in the chapters on mobility; fusion techniques, given here, will improve control of the visual axis.
Together with the accommodation drills to be described later, fusion techniques come as close as anything else in the Bates method to what is normally understood by the term "eye exercises". In one sense they are indeed eye exercises, because the extrinsic muscles and the mechanism of accommodation are strengthened by them, but to say that they are nothing more is to simplify what the achieve. They make use of conscious control in order to improve control on an unconscious plane. This principle is basic to the whole of the Bates method, and runs through nearly every one of its techniques.
Fusion drills are simple. The first [pencil fusion] may be used as a test to determine whether your fusion (control of the visual axes) is faulty and needs further work.(Page 53)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Pencil Fusion
"Take a pencil and hold it straight up in front of you and about 45 centimetres (18 inches) from your face. Look at the pencil, and then allow your eyes to refocus in the distance beyond it (on the far wall if you are indoors). You should now be able to see two blurred pencils, like gateposts one on either side of the point you are looking at. The two pencils should be equally plain. If they are not, if you can only see one, or if the point in the distance also appears double, then your fusion is certainly faulty.
If you can only see one pencil, shut either eye alternately to find out which is the weaker. Now cover the stronger eye and look at the pencil again. Refocus in the distance and memorise where the pencil comes in relation to the distant view. Uncover the stronger eye. Does it dominate the weaker one completely; does the pencil immediately switch sides? Or are you able to retain the weaker eye's pencil, at least for a moment or two?
Similarly, practise covering the stronger eye if both pencils are visible but one is clearer than the other. If the distant point is also double, practice with one eye at a time, focusing first on the pencil, and then in the distance, bringing your focus back to the pencil. Repeat this routine three times with each eye, then try both together. Don't worry if you have difficulty with this or with any of the fusion drills. They will all come eventually, aided by your progress with palming and sunning.(Page 53)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Two-Pencil Fusion
"For two-pencil fusion you need some definite reference point in the distance: any object that will fit conveniently into the 'gateway'. Hold one pencil up at arm's length, and another a few inches from your face. Practise making two gateways, one enclosing the other and both enclosing the reference point. Aim to make each of the 'four' pencils equally plain, although the nearer gateway will of course be more blurred. Now focus on the further pencil. You should find that your reference point has doubled: each of the two should appear equally plain. Bring your focus back to the nearer pencil. The far pencil should now be making a gateway, which is itself enclosed by the paired images of the reference point. Again, the paired images and the gateway should appear equally plain. Finally, focus somewhere in the middle distance, between the far pencil and the reference point, and see whether you can maintain not only both gateways but also the paired images of the reference point. (Page 54)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Comments
The 'distance' referred to in the instructions for pencil fusion and two-pencil fusion should be a distance which is farther away than your eyes are accustomed to at the time you do the exercise.
For example if you are watching television, and you are doing the fusion exercises during the commercials, you should focus on a point in the distance which is farther away than the television.

Mobility
"The techniques [blinking and breathing, shifting, swinging, long swinging] given under this heading, besides improving the remaining functions of the extrinsic muscles (tracking, searching and scanning), also counteract the various tendencies which are part and parcel of the habit of "trying" to see. As already noted, this "trying" is commonly accompanied by some degree of immobility of the eyes and body. The rate of blinking decreases; breathing becomes shallower and may, for a while, even stop. The muscles of the head, neck, shoulders, and perhaps other parts of the body too, may be unnaturally tensed, and all the time the eyes are fixed with increasing intentness on their target. As the eyes become fixed so does the attention, which only encourages the eyes to become yet more fixed, with a resulting impairment of both vision and perception.(P. 59)"
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.

Accommodation
What is Accommodation?
"Bates's proposal was that the eye accommodates [changes focus for far and near objects], not by a change in the shape of the lens, but by a change in the shape in the eyeball itself, this change being brought about by the six extrinsic muscles which control the movement of the eye in it's socket. (Page 3)."
Book: Barnes, Jonathan. Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight without Glasses. Souvenir Press, 1999.