Palming is a simple relaxation practice: you rub your hands until they are warm, cup them gently over your closed eyes, and rest in the darkness for a few minutes. Sunning is its companion: with eyes closed, you face soft morning light and let the warmth relax your face. Both were popularized in the 1920s by eye doctor William Bates, who believed they could improve eyesight. Modern eye science does not support the claim that they correct vision, so we share them only as what they truly are: gentle, restful breaks for eyes and minds that spend long hours on screens.

Sometimes the kindest thing you can do for your eyes is close them.

A calm young man sitting at a sunlit window in a cozy room, eyes closed, warm cupped palms resting gently over his eyes

These practices are for relaxation only. They do not replace glasses, contact lenses or eye care. If you have eye pain, changes in vision, or eye conditions, please see a trusted eye care practitioner.

Palming, step by step

  1. Sit comfortably with your elbows resting on a table, perhaps on a cushion.
  2. Rub your palms together until they feel warm.
  3. Cup your palms over your closed eyes, fingers crossed gently on your forehead. Do not press on the eyeballs.
  4. Breathe slowly and enjoy the darkness. Imagine deep black velvet or a calm night sky.
  5. Stay for one to five minutes.
  6. Lower your hands slowly, open your eyes and blink softly.

Gentle sunning, safely

  1. Choose soft morning or late afternoon light.
  2. Close your eyes. Never look directly at the sun, even briefly.
  3. Face the light and slowly turn your head from side to side, letting the warmth pass over your closed eyelids.
  4. Stay for one to two minutes at most.
  5. Follow with palming to rest in the dark.

A gentle note: Even with closed eyes, keep sunning brief and gentle. Skip it if you have light sensitivity, eye conditions or have had eye surgery, or take medicines that make you sensitive to light, and check with a trusted eye care practitioner if unsure.

Modern screen-break habits

  • The 20-20-20 rule, recommended by many eye care groups: every 20 minutes, look at something 20 feet away for 20 seconds.
  • Blink often. We blink less when staring at screens.
  • Adjust brightness to match the room.
  • Get outdoors. Time in natural light and looking into the distance rests the eyes.
  • Dim screens at night for better sleep. See Light as Soul Food.

A spiritual layer

In yoga, the eyes are linked with the fire element and the third eye. Palming can become a small meditation: as you rest in darkness, imagine soft indigo light at your brow, and say, "I rest my outer sight so my inner sight can shine."

A sound companion for this practice

iAwake Mini Meditations is a set of 10 short entrainment tracks by Leigh Spusta, each one under 12 minutes. iAwake made them for busy days, so that in just a few minutes with headphones you can get out of your head, relax, and recharge.

Explore iAwake Mini Meditations at iAwake

Free: try iAwake meditation tracks

Not ready to choose a full program? iAwake Explore is a free set of sample tracks, including a 20 minute Profound Meditation 3.0 sample and HeartWave Meditation. Free download from iAwake Technologies. Their page asks for your email.

Get the free tracks

Disclosure: The iAwake links on this page are affiliate links for iAwake Technologies. If you sign up or purchase through them, Infused Lights may earn a commission at no extra cost to you. Sound tools are optional companions to your practice, not medical or professional advice.

Read more in Resting Your Eyes From Constant Screens and try A 5-Minute Heart Coherence Practice.

Part of The Light and Sound Series

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