Here is a concise summary of the provided text:
**Title:** 5-Step Natural Eye Care Plan to Reduce Dependence on Glasses/Contact Lenses
**Overview:**
* A 5-step daily plan to improve eyesight and reduce reliance on corrective eyewear
* Claims to show noticeable improvements within 21 days
**The 5 Steps:**
1. **Eye Exercises** (10 minutes):
* Simple eye movements (up/down, left/right, diagonal, rotation)
* "Eye push-ups" with thumb focus
* Ending with palming for relaxation
2. **Sungazing** (1-5 minutes):
* Gaze at the sun during early morning or late evening
* Followed by palming for 30 seconds
3. **Cucumber Eye Packs** (15 minutes, daily):
* Apply grated cucumber to closed eyes for relaxation and cooling
4. **No Screen Time after 9 PM**:
* Avoid screens before bed to prevent retinal damage and promote healing
5. **Tratak Kriya** (7 minutes, before sleep):
* Yogic practice involving gazing at a candle flame to sharpen eyesight and mind
**Additional Tips:**
* Reduce reliance on glasses/contact lenses as vision improves
* Clean intestines through a Satvic diet to support eye health (refer to separate video for details)
Here are the key facts extracted from the text, numbered and in short sentences, excluding opinions:
**About the Program**
1. The program consists of a 5-step eye care plan.
2. The plan requires daily practice for at least 21 days.
3. The program claims to help individuals with farsightedness or nearsightedness, regardless of age.
**Step 1: Eye Exercises**
4. Eye exercises should be done daily, taking approximately 10 minutes.
5. Exercises include looking up/down, left/right, diagonally, and rotating eyes.
6. "Eye push-ups" involve focusing on the thumb and then shifting focus to what's behind it.
7. Palming (rubbing palms and placing over eyes) is done for rest.
**Step 2: Sungazing**
8. Sungazing involves gazing at the sun for at least 5 minutes.
9. Start with 1 minute and increase to 5 minutes over time.
10. Sungazing should only be done within the first hour after sunrise or before sunset.
11. Never sungaze during the bright afternoon sun.
12. Palming is done for 30 seconds after sungazing.
**Step 3: Cucumber Eye Packs**
13. Cucumber eye packs involve grating cucumber and placing it over closed eyes for 15 minutes.
14. Alternative vegetables include ash gourd, bottle gourd, or potato.
15. The pack helps cool down the eyes and increase circulation.
**Step 4: No Screen Time After 9 PM**
16. Avoid screen time (laptops, TVs, mobiles) after 9 PM.
17. Taking breaks every half hour to blink for 20 seconds is recommended for long work hours.
**Step 5: Tratak Kriya**
18. Tratak Kriya involves gazing at a candle flame at eye level in a dark room.
19. Practice for 7 minutes before sleeping, with palming afterwards.
20. Keep the environment still (close AC, fan, and windows) for a steady flame.
**General Guidelines and Additional Information**
21. Reduce or stop wearing glasses/lenses as eye power improves.
22. The program is more effective for children, with noticeable improvements within 15 days.
23. Eating a Satvic diet can help clean intestines, which is linked to improving eye health.