Migraine Meditation Relief

A calming meditation to help with migraine headaches. Meditation has proven effective in reducing physiological and psychological arousal to stress and pain. Tension, stress, and anxiety often trigger migraines so this meditation is designed to hopefully provide some respite for those who experience the pain and suffering caused by them.

Transcript

Hello,

My name is CL Rose and I'm here to guide you through this migraine meditation.

I'd just like you to find a comfortable position for yourself,

Whether that's seated or lying down.

Make yourself as comfortable as possible,

Ideally in a quiet space,

In a dark room.

If you don't have a dark room,

If you have eye shades or you can place a towel over your eyes,

Please do that.

And know that it's okay to move around if you need to get more comfortable during this meditation.

And one thing I would like to mention as well is that the migraine that you're experiencing is coming and stemming from something else.

It didn't just show up,

Even though it appears that it just showed up.

So I invite you to consider why you might be getting these migraines.

Is your body out of alignment?

Are you breathing something in that you shouldn't be?

Are you eating something that's affecting you?

There are lots and lots of ways that you could be contributing or something could be contributing to the migraines that you're getting.

So that's not for us to focus on right now,

But that is something to be mindful of so that you can get to the root of the migraine pain.

So now that you're settled in,

Without trying to change anything,

I'd just like you to observe your body,

Observe your mind.

Where is your pain located?

Can you pinpoint where it's located?

Are you feeling it in the back of your neck,

The top of your head,

By your temples,

Right across the front of your forehead?

Just find where your pain is located.

And what part of your body is most relaxed?

Observe that.

I'm going to guide you on some deep breathing.

If this doesn't feel comfortable for you,

Just breathe in a normal way.

Make sure that you're taking it at a pace that feels comfortable for you.

So take a deep breath in through the nose,

Hold it at the top,

And as you exhale out your mouth,

Just let it go.

And again,

In through the nose,

Nice deep breath.

Hold it at the top,

And exhale out your mouth.

One more time in through the nose.

Hold your breath,

And exhale out your mouth.

Continue breathing slowly and smoothly at a pace that feels comfortable for you.

And I'd like you to go back to the observation of your pain.

We're not trying to make anything happen.

Just notice how your entire body feels.

Take a few moments to think about the pain that you're experiencing.

Just observing the state of your pain right now.

Now,

You didn't ask for this pain.

You didn't want this pain.

It's hard.

It's difficult to tolerate and to go on with daily life with a migraine.

What I would like you to do for the next few moments is to look at your pain with acceptance.

Just accept right now how you're feeling,

How you're feeling physically,

How you're feeling emotionally.

We're not judging,

Just observing.

And just allow your body and your mind to just be.

Keep your breath flowing and just fall into the pain,

Just accepting the pain.

Releasing the tension with every exhale.

Exhale your brow on furrow.

Let your eyelids rest heavily.

With each exhale,

There's a wave of relaxation that comes over you.

Let your cheeks melt down towards your jawline.

Relax your tongue.

Let the weight of your head fully rest into the pillow.

Keep your breathing smooth and steady.

And I invite you to repeat some pain management affirmations with me.

I accept the pain.

I accept myself.

I accept this pain that I'm experiencing.

I accept it completely and wholly.

I'm letting go of the need to control it or to change it in this moment.

I accept myself as I am right now.

I accept the pain.

I release myself from the need to do anything right now except just to be.

Keep your breathing smooth and steady.

Relax your brow.

Feel the eyes heavy in your sockets.

Your cheeks are melting down towards your jaw.

Your head is heavy in the pillow.

Your tongue is relaxed.

Your neck and jaw are relaxed.

Then you're observing your pain.

Are you able to alter your pain just a little bit?

Picture where the pain is.

Imagine its exact location.

Imagine that instead of pain,

The area where the pain is instead of pain feels cool,

Maybe even a little bit cold as though you've applied an ice pack.

Feel the coolness.

Watching your body relaxing,

The breathing smooth and steady.

Back to your affirmations,

I accept myself.

I accept this pain that I'm experiencing.

I accept all of it and I'm letting go of the need to control or change it.

I accept the pain.

I release myself from the need to do anything right now except just be.

I accept myself.

I love myself.

Everything is smooth and steady.

Focusing on the area of the pain again and imagine a slightly different feeling.

Maybe instead of something cold,

You feel a warmth or a soft,

Firm,

Comfortable pressure or a pleasant tingling sensation.

Imagine this sensation now.

Imagine this is replacing just a little bit of the pain and then a little bit more,

Then a little bit more.

Feel this new sensation growing.

It's giving you relief and allowing you to relax.

Keeping your breath steady.

Feel the eyes heavy,

The jaw,

The throat relaxed.

Keep your breath steady in through the nose.

Just make sure you're breathing how it feels comfortable for you.

I'd like you to find a word,

A word that you can focus on each breath that you take.

And it's okay if your mind is wandering.

This is what happens.

It'll think about something else and you'll come back and this word will help to ground you.

Maybe the word is light.

Maybe the word is peace.

Whatever your word,

Find your word and inhale through your nose and as you exhale,

Focus on this word.

And through your nose and breathing your word.

There's never any right or any wrong with meditation.

If you need to go back to focusing on the pain,

That's fine.

Otherwise just breathing your word.

Now turning your attention again to your body.

How do you feel?

Are your muscles relaxed?

Has the pain dissipated?

Keep feeling the relaxation in this moment.

A wave washing over you,

Releasing the tension all through your head and into your neck.

We're moving out of the meditation now.

I'd like you to slowly reawaken your body,

Taking a deep breath in and exhale,

Feeling your body becoming more awake.

Move your fingers and your toes.

Stretch your arms,

Stretch your legs.

Opening your eyes and just observing what's around you.

When you're ready,

You can return to your day,

Taking with you a sense of calm.

Namaste.

Reviews

Great help with migraine discomfort. Thank you.🙏🏼

Thanks for the reminder that there’s no right or wrong way of doing meditations. I needed to hear that.

Pleasantly surprised at how much it helped. I had no expectations. Thank you for this. Namaste 🙏🏽

Voice so soothing and relaxing. Helped me immensely. Just beautiful in acceptance .

This meditation got me to sleep and helped with the pain Thank you.

This meditation is beautiful, Ciel has the most soothing and calming voice. I noticed my migraine pain had reduced somewhat by the end, and will return to this again when needed. Thank you 🙏🏼🫶🏼

Excelllent. You did not use music and I am so appreciative of that. I do NOT understand how people who record meditations for migraine sufferers include some stupid music. I fell asleep soon after the breathing, but will listen again as I am awake now and migraine pain is still with me

Thankyou Ciel- I feel some relief. Lovely gentle voice

Great very soothing voice wish it was a bit longer though

That was an amazing meditation 🙏 Migraines for me, are few and far between now. This allowed me to look at the pain in a way that facilitated a powerful release. Gratitude 🙏💖

Great! Thank you.