It is estimated that most adults now spend in excess of eight hours a day staring at one kind of screen or another. This explosion in ‘screen time’ has significantly increased symptoms of eye strain such as blurred vision, itchy and watery eyes, headaches, double vision and tired, sore eyes.
Screens, including computer monitors, smart phones and tablets, force us to focus intently at uniformly close distances, something our eyes are not designed to do for extended periods of time. With almost all of our visual processing now happening at close distances, our eye muscles are under increased strain.
There are, however, a few simple exercises that can help to counteract the negative effects of staring at screens for prolonged periods. Several yoga traditions recommend eye exercises, which, when practiced mindfully and consistently, help reduce tension in the face and eyes; rest overused eyes muscles and help strengthen the muscles involved in focusing. In addition to physical benefits, eye exercises also have mental benefits as they help to draw one’s attention inwards, cultivating a heightened sense of body awareness and inner calm.
Next time your eyes feel tired or strained you might like to experiment with one or all of the following exercises. They can be practiced individually or as a sequence and can easily be practiced almost anywhere, anytime, as often as desired.
1. Palming
Rub your hands together briskly for 10-15 seconds generating heat between your hands. Close your eyes and gently place your hands, hollowing them slightly, over your eyes – your fingertips resting lightly on your forehead and your palms over, but not touching, your eyes. Breathe deeply and as you do feel yourself starting to relax. Imagine your eyes absorbing the darkness as well as the warmth from your hands. Soften your eyes and enjoy this break from visual stimulation. Continue for as long as feels comfortable. When you are ready, gently remove your hands from your face and slowly open your eyes.
2. Eye Circles
Sitting or standing relax your breath and soften your gaze by consciously relaxing the muscles in your eyes and face. Without moving your head direct your gaze upwards. Then slowly circle your eyes clockwise, tracing a large circle with your eyes. Gently focus on the objects in your periphery as you move your eyeballs and try to make the movement as smooth as possible. Repeat three times before closing and resting your eyes. When you are ready perform the same eye-rolling movement three times in the opposite direction.
3. Shifting Focus
Sitting or standing relax your breath and soften your gaze. Hold one arm out in front of you with your index finger pointing up. Focus on the tip of your index finger. Keeping your eyes focused on the tip of your index finger, slowly move your finger towards your nose until you can no longer focus clearly on it. Pause and then move your arm away from your body once again, maintaining your focus on the tip of your index finger. Repeat 5 – 10 times.
4. Distance Gazing
Rest your gaze on a distant object. Focus on the object as clearly as possible, while keeping your eyes and face relaxed. Take a deep breath and then slowly move your gaze to another distant object nearby. Continue letting your eyes move about the world around you, momentarily pausing at objects at varying distances away from you.
Try to practice each exercises as mindfully as possible by consciously focusing your attention on what you are doing. If your mind wanders, simply notice and gently bring your focus back to the exercise at hand.
