I was reading through some old notes on eye health and came across this description of eye cupping or palming. With so many of us staring at a screen these days, eyes can feel tired. At such times it is always handy to have a self-help technique to try first. Of course, if the condition persists, you should have it checked.
The technique is said to be one of the oldest natural vision improvement exercise, used for thousands of years in yoga and ayurvedic practices, and probably one of the most effective. I remember loving this in yoga class when after all the muscle relaxation time came to cup the eyes.
Physiologically it aims to relax the whole visual system and when the eyes are closed the brain wave patterns are switched into alpha rhythm.
If you wear glasses, remove the glasses during this exercise.
Steps
- Sit with both feet squarely on the ground- You can also do this lying on your back.
- Rub the palms of your hands together vigorously.
- Gently close your eyes.
- Cover eyes with cupped palms. Have the base of your palms gently resting on the base of the eye socket. Keep fingers relaxed.
- Imagine a piece of black velvet, notice the depth of the colour black and the texture of the fabric.
- Ensure that your shoulders are relaxed. (You may need to lie on the floor or lean forward to prop your elbows on a table or chair back to release the tension.)
- Notice what you notice. If you see white flashes or colours, this indicates that you are holding tension in the visual field. Doing this exercise regularly will enable you to observe its effect as the more you do it, the more the colours fade to black.
This exercise is gentle. Doing it just three times a day for just two or three minutes at a time could bring the relaxation your eyes need.
As well as refreshing the eye muscles, this exercise may help vision as well as improve wellbeing. People who use this technique often report that colours seem clearer and that objects seem sharper and more defined. Taking time to stop and stare into blackness is an easy switch to free the mind even if briefly. Two of the best times to do this are first thing in the morning and at the end of the day.