In this digital age, our eyes often become strained. The more we focus on small screen areas, the less our eyes move. This leads to eye tension, and in turn, the whole body becomes tense. This brief somatic movement sequence for the eyes won't take much time and serves as excellent prevention for vision problems. Take a break every 40 minutes while working on the computer to perform these simple, gentle movements. You'll notice reduced fatigue and increased productivity.
You can do this lesson while sitting on a chair or lying on the floor. Perform all movements slowly and smoothly. Remember to breathe and enjoy each movement.
1. Circular Eye Muscles
Close your eyes.
Gently squeeze your eyes shut and then slowly relax them.
Feel how the circular muscles around your eyes contract and release evenly.
Repeat a few times and rest.
2. Eyes Following an Object
2.1 Eyes Move Only
Hold your index finger in front of your eyes.
“Stick” your gaze to the tip of your finger.
Slowly move your finger left and right.
Notice whether your eyes move alone or if your head follows.
Try to keep your head still and feel your eyes moving in their sockets.
Rest.
2.2 Head Moves, Eyes Fixed
Raise your index finger again and fix your gaze on it.
This time, move your head left and right while keeping your eyes on your finger.
Now, you are moving your head around your eyes – an unusual sensation!
Rest.
2.3 Opposite Movements
Fix your gaze on your index finger.
Turn your head left while moving your finger (and eyes) to the right.
Repeat slowly on the opposite side.
Alternate sides.
Rest thoroughly.
3. Palming
Rub your palms together until they feel warm.
Place your warm palms over your eye sockets, forming “cups” with your hands.
Ensure no light gets in, but avoid pressing on your eyelids.
Feel the soft warmth penetrating your eyes, allowing them to relax deeply.
When you feel relaxation in your eyes and body, slowly remove your palms.
Pause.
Gently turn your head left and right. Notice how easily you move.
Look around – is the image clearer or brighter? Check your reflection in the mirror. What expression do you have when your face is relaxed?
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