As I’ve conducted more and therapy sessions online I’ve noticed increased somatic symptoms both in myself and others. Staring at a screen for long periods in not a natural behavior and puts an incredible amount of strain on your body, your brain. Over time it can  create screen fatigue in your entire system,  especially your eyes.

Eyes train can lead to migraines and a whole host of other problems. In addition to following best practices during screen time use, these four exercises from the yoga tradition can be helpful. I’ve put together some of these exercises in a picture format so you can just print out the picture and hang it near your computer. Again, the less screen time the better, and chances are you are reading this on screen right now. J I’ve also kept the exercise descriptions as short as possible. These can be done in any order, but if you are experiencing eye fatigue currently, it’s probably best to start with Palming.

1. Palming

This is savasana for the eyes. To rest sore eyes immediately after a screen time binge, start by finding a comfortable positon either sitting or lying down and allow the eyes to close. Place your hands together in prayer position and rub them together vigorously to generate heat. Now cup your hands over your eyes and allow the heat and darkness to sooth a relax them.

Variation: If you tend to run hot and/or dry and heat is aggravating to you, place a cool, wet washcloth over your eyes and allow the coolness, darkness and moisture to do its work.

2. Explore the Six Directions

If you’ve had a lot of screen time already, feel free to print this image and hang on your wall by your computer for a quick visual reminder.  If the eyes are already aggravated, you can do palming in between each direction to allow for both rest and integration.

1. Look up for a few breaths, then down ( repeat 5x)
2. Look to the far upper right hand corner; moving the eyes on a diagonal line look down to the lower left. Hold for a few breaths each ( repeat 5x)
3. Look to the far upper left hand corner; moving the eyes on a diagonal look down to the lower right. Hold for a few breaths each ( repeat 5x)

3. Eye Circles

Now we will put all six directions together. Start by looking up. Circle the eyes slowly by touching all six directions in one smooth connected circle. Switch directions and go counter clock-wise.

4. Near and Far

Hold your thumb close to your face. Let your eyes focus on your thumb for a few seconds then find a point far away to focus. A window with a bit of a view is great for this exercise. Look as far away as you can for a few breaths. (Repeat 5x)

Further exploration on yoga for the eyes:  want more ? Check out these articles here, here and here.

Looking for a somatic therapist and yoga instructor who works online and can help with your particular situation? Check out our schedule for availability.