Idk if this is good to do but I take a shot glass filled to the brim with water and dunk my eyeball in that. Look all around while it’s in there. Not the most fun but it seems to work.

Yeah your eyes are all red

Unironically, shut your eyes and blow your nose. The pressure can flush your tear ducts into your eyes and dislodge whatever is there. However you may just have scratched the surface of your eyeball, in which case there is nothing to remove, the discomfort will go away in time.