Intensive time on computers and driving long distances pushes the eyes to the limit. Many people experience dry, irritated eyes, headaches, stiff neck, or other symptoms of eye stress. This article, the first in a series on meditating with the five senses, offers the eyes much needed rest and time out at work or anywhere with three easy meditations.
What is Eyestrain
The Mayo clinic defines eyestrain as any time the eyes “get stressed from intense use, such as driving a car for extended periods, reading, or working on a computer” (Mayo Clinic 2009). Eyestrain is a common byproduct of modern life, though it can be relieved by limiting stressful activities, taking frequent breaks, and practicing exercises that relax and heal tired eyes.
Closed Eye Meditation for Relaxation
Just closing the eyes decreases stimulation and offers tired eyes a welcome break. One may use the following short exercise at work as a break from a computer, or any time one feels visually overwhelmed.
- Open the eyes wide and soak in all the colors and sights of the immediate environment. Stretch the eyes until the entire face feels tight and relaxed, and hold this position for several seconds.
- Now close the eyes. Notice how the colors swirl for several seconds, and light continues to seep into the eyelid. Close the eyes as tightly as possible, and focus on the blackness.
- Hold this position for several minutes or as long as desired. Try to relax the eyes and sink into the empty, blackness.
- When ready, slowly open the eyes as widely as possible to feel the whole face stretch. Then relax and return to the day.
Head in Hands Meditation for Eye Relaxation
The Mayo Clinic recommends the following exercise to reduce the eyestrain and muscle tension associated with computer use. This exercise is designed for use at an office desk or other flat surface where a computer sits. The following adaptation includes a short eye massage to maximize relaxation.
- Place the elbows on the desk, with the palms of the hands facing up.
- Let the whole body fall forward. Catch the head in the hands.
- Position the head so that the eyebrows rest on the base of the palms. Let the fingers creep up the forehead and support the head.
- Close the eyes. Take a deep breath through the nose. Hold it for three seconds, and then exhale. Continue this deep breathing for fifteen to thirty seconds.
- If desired, lower the palms of the hands and press them into the eye sockets. Gently apply pressure to the eye sockets, and continue breathing for another fifteen to thirty seconds. When ready, sit up and open the eyes.
Cucumber Slice Meditation for Tired Eyes
After a long day, a compress of a beanbag, smooth flat stones, cucumber slices, or a scented mask can offer tired eyes a welcome break. The following ten-minute meditation invites relaxation using cucumber slices, though another type of eye compress may be substituted.
- Position the body flat on a bed, couch, or other surface, preferably in a darkened room. This meditation may be done sitting up straight in a chair also.
- Close the tired eyes, and place the cucumber slices over the eye sockets. Adjust the eye sockets until one feels the desired sensation of pressure and coolness that is relaxing. One may desire to press gently on the cucumber slice, as increased pressure may increase relief.
- Inhale deeply from the base of the belly. Hold it for three seconds, and then exhale. Repeat the deep breathing as long as desired.
- When ready, slowly transition back into normal breathing. Remove the cucumber slices, and open the eyes.
One may enhance the mood during this meditation by playing soft background music or lighting a gently scented candle or incense stick, if desired.
Eyestrain is a permanent part of modern life. With breaks and taking time out to relieve tired eyes, eyestrain does not have to be a permanent condition.
For other ways to meditate using the five senses, Meditations using Touch or Eating Meditations: Exercises to Relax and Enjoy Food may be of interest.
Source:
Mayo Clinic Staff. “Eye Strain.” Mayo Clinic Website, 2009.
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