Palming consists of covering the eyes with the palms of the hands. This technique derives from a yoga exercise and is perfect for completely relaxing the body and mind. Sometimes, it takes a few minutes to reach the state of tranquility you need, but on other occasions the effect is almost immediate.
Steps
Part 1 of 2: Relax with Palming
Step 1. Warm your hands
Rub your palms together under very hot, but not hot, water; prepare your hands as shown in the image.
- The base of the right little finger should rest against that of the left little finger.
- If you find it more comfortable, place your left palm on top of your right, forming an upside-down "V".
Step 2. Place your hands correctly on your face
The bases of the little fingers must be on the saddle of the nose.
Make sure you can breathe through your nose, possibly change the position of your palms
Step 3. Check your hands
Keep your eyes open under your palms and turn your face towards a source of light (the sun, a chandelier, and so on) to see if you are able to perceive it through some crack between your fingers.
If you see light, correct the position until you get perfect coverage that keeps your eyes completely dark
Step 4. Breathe deeply
At this point, you are ready to perform the intense eye relaxation technique and calm the neurological system.
- Don't focus on the eyes or the skull behind them; just think about your breathing if it helps you relax.
- Focus on the breathing rhythm.
Step 5. Close your eyes under your hands
Clear your mind and just think about relaxing.
- Displays an image that gives serenity, such as the starry sky.
- Focus on the heat emitted by your hands, but don't press them into your eyes.
- Sit or stand, so that the spine is straight; this measure helps the body to relax physically.
Part 2 of 2: Combine Palming with Yoga Eye Exercises and Massage
Step 1. Alternate palming with trataka
It is a yoga exercise based on the concentration of the gaze, which relieves and prevents asthenopia (eye fatigue) caused by prolonged use of the computer. Although its effectiveness is not scientifically proven, you may find that it helps.
- Keep your arms extended in front of your face;
- Look alternately at the nail of the thumb and the tip of the nose; this movement trains the eye muscles;
- You can also choose a third point to fix on the horizon;
- Repeat the exercise several times before performing a five-minute palm.
Step 2. Use blinking exercises to keep your eyes clean and healthy
This will lubricate the eyeballs, relax them and eliminate debris.
- Stand or sit comfortably with your back straight;
- Blink slowly for two minutes at a rate of 10-15 movements per minute;
- Focus on relaxing the eye muscles during the exercise.
Step 3. Perform a face self-massage
It allows you to release the tensions and stress accumulated around the orbits.
- Use your index fingers to massage the root of the nose, near the inner canthus of the eyes;
- Manipulate the top of the eye socket just below and above the eyebrows;
- Slowly move outward until you reach your temples;
- Return to the center, massaging the cheekbones until you reach the nose again.
