Relax Your Eyes: A 10‑Minute Reset For Screen Fatigue

Have you been staring at screens all day? This is your reset.

In just 10 minutes, this guided practice helps you release eye strain, soften facial tension, and gently shift your nervous system out of “screen mode” into calm.

Through slow breathing, softening the muscles around the eyes, and a gentle widening of awareness, you’ll allow your eyes to rest deeply — not by forcing relaxation, but by doing less.

You may notice less tightness around the eyes, brow, and temples, a calmer, more spacious state of mind, and a subtle release of built-up focus and effort.

This practice is perfect to use between meetings or work blocks, after long screen time, when your eyes feel tired or heavy, or before winding down in the evening.

Come back to this anytime your eyes — and your mind — need a break.

Transcript

Welcome, Gently find a comfortable position, Sitting upright, Yet relaxed, Feet grounded, Hands resting softly, If it feels ok, Allow the eyes to close, Or simply lower your gaze, Soften your focus, Take a slow, Gentle breath in and exhale fully, Again breathe in and as you out, Let the body settle, No need to do anything, Nowhere to go, Just arriving here, Now bring your awareness, To the simple rhythm of your breath, Breathe in, Breathe out, Breathe in, Breathe out, As if you're releasing the effort of the day, Let the shoulders drop, The jaws soften, Especially after so much time on screens, There can be a quiet strain and for these few moments, Which is allowing things to soften, Even with your eyes closed, See if you can notice the space behind the eyelids, There may still be a subtle sense of looking, Gently invite the eyes to do less, Let the muscles around your eyes do less, Not forcing relaxation, Just allowing ease, As if the eyes are no longer focusing, But simply resting, Not looking for anything, Not searching, Just being, Notice the difference between looking and simply seeing, Bring a gentle curiosity to the sensations around your eyes, The eyelids, The space behind the eyes, The temples, The eyebrow, No need to change anything, Just noticing, Whatever is here, There is tightness or fatigue or no clear sensation at all and whatever you find is perfectly okay, Slowly you begin to notice how much the eyes have been caring today, Always focusing, Reading, Processing, Watching screens and for this moment, They finally get to rest, Now as you breathe in, Breathe out, Gently noticing your breath, See if you can let your eyes rest, Feel if your eyes are softly floating back into the head, Not pushing, Not forcing, Just allowing each exhale, An invitation to soften, To release the tension, Let your eyes rest, Like they're being held, Supported from within, No effort needed, Slowly expand your awareness from the eyes to the whole surface, Notice the jaw, The cheeks, The forehead, Let everything soften and widening further to include the neck and the shoulders, Let the shoulders drop just a little more, Feel the tension in your neck, Let it soften, The breath flowing naturally, Breathing in, Breathing out, Breathing in, Breathing out, Your body is supported, Nothing to fix, Nothing is missing, For the last few moments, Rest your eyes soft, Your face is relaxed, Your breath is steady and remembering, You can always return to this anytime you want, Even for a few breaths, Between meetings, At the end of the day, Between moments, This space is always there for you, Gently bring the awareness back to the space around you, If the eyes are closed, Slowly bring them open, I hope you feel better, Take this softness with you today and remember that this space is always there for you, Take care.