Something caught in my eye is causing pain when I blink. How do I get it out?

I rubbed my eye during sleep and experienced extreme pain, as if there was a jagged piece of debris that was scratching it, like a grain of sand or something. It happened in the middle of the night and I went back to sleep. In the morning, I rubbed that eye again and experience the same extreme pain.

It was hard for me to get my tearing eye open at first, but I tried opening my eyes as wide as I could to see the debris causing the pain. It almost feels like there’s something stuck above my eyeball. Every time I close my eyes and “look up,” that eye hurts. I also feel a slight pain when I blink and when I rub the front of my eyeball through the eyelid. It’s kind of hard to tell if the debris is still in there or if the pain is caused by “touching” the part of my eye that got scratched.

Any advice on how to clean this eye out or massage it or something? This is painful.