Welcome friend.
First I want to say I'm sorry you are not feeling well.
Today we are going to explore different techniques and practices to improve your mental well-being when you face these challenges so you can get back to your regular day.
An incredibly helpful solution for those pounding headaches that seem to come out of nowhere is meditation.
So find a quiet spot and let's get started.
Before we begin,
It's important to acknowledge that seeking professional medical advice is always the first step if you experience chronic or severe headaches.
However,
Meditation can complement medical treatment and contributes positively to relieving headache symptoms for many people.
So now let's start by finding a comfortable position.
You can choose to sit cross legged on a cushion,
Chair,
Or even lie down if that feels more comfortable for you.
Especially if you are finding it difficult to sit up.
Once you're settled,
Gently close your eyes or soften your gaze.
Now that you're physically relaxed,
Let's focus on our breath,
Our gateway to calmness and relief.
Take a moment to observe your breath as it enters and exits your nostrils.
Take a deep inhale and long exhale.
As thoughts pop into your mind,
Don't worry as they enter.
Simply acknowledge them without judgment and gently bring your attention back to observing each breath.
Inhale,
Exhale.
As you continue observing your breath,
Allow yourself some time for introspection.
Reflect on any stressors or triggers from today or recent experiences that may contribute to the headache you're dealing with.
Sometimes identifying these stressors helps us address their underlying causes,
Empowering us towards resolution and relief.
Do not linger too long in negative thoughts.
Simply acknowledge them before refocusing on your breath.
Take a deep inhale and long exhale.
Now let's take a moment to set an intention for this practice,
One specifically centered around relief.
Your intention might be something like,
I am cultivating a space of calmness and serenity within me,
Releasing any tensions and finding relief from this headache.
Take a moment to set yours.
With our breath steady,
Let's move on to a body scan meditation.
This practice involves mindfully directing your attention throughout your body,
Identifying areas of tension or discomfort and releasing them through your focused awareness.
As the headache is often accompanied by muscle tension in the face,
Neck and shoulders,
This technique can be particularly useful.
Take a deep inhale and long exhale.
Starting with the crown of your head,
Gently bring your focus there.
Notice any sensations,
Warmth or coolness in this area.
If you feel any discomfort or tension,
Visualize those sensations leaving your body as you exhale slowly.
Inhale and long exhale.
Now let's guide our attention to the front of your head,
Often a hotspot for pain.
Scan gently for any tightness or pressure you may be holding on to,
Then release it with each out breath.
As we move further down through each part of your face,
Slowly,
Temples,
Eyes,
Cheeks,
Continue to notice any sensations that arise without judgment.
Now take time to breathe deeply into these areas,
Sending relaxation and relief with every exhalation.
Ensure you continue to breathe.
Gently shift your focus now towards the back of your head and the base of the skull,
Where many people hold stress during headaches.
Imagine those tense muscles softening with every breath out,
Letting go entirely.
Ensure you continue to breathe as you do so.
Let's keep moving downwards now,
Shifting attention toward the muscles surrounding our neck and upper shoulders.
Observe any tightness manifesting here and invite it to leave as you exhale completely.
Inhale,
Exhale.
By intentionally exploring discomfort within ourselves during this practice,
We can foster greater self-awareness while simultaneously working to find relief from our headaches.
Take a moment to return once again to observing your breath using that simple inhale and exhale pattern.
Notice if your breathing has become slower,
More relaxed.
Observe how the initial tightness in your muscles may have diminished.
Engage if any sensations of nausea associated with your headache have lessened.
As we come to the end of this meditation,
It's important to remember that finding relief from a headache is not necessarily about making it disappear completely.
Rather,
It's about cultivating a sense of calmness and relaxation amidst the pain.
Now gently bring yourself back into the present moment.
Start by slowly wiggling your fingers and toes,
Perhaps stretching your arms overhead or rolling your shoulders back.
If you're feeling relaxed enough,
Take a moment before you open your eyes to say thank you to yourself for committing to this practice today.
Thank you for joining me and I hope you were able to find relief with meditation.
Please join me soon.
Take care and be well my friend.
