I invite you now to take some much needed time for yourself so that after this short meditation you can continue with your day headache free and take with you all the positive thoughts and feelings that arise from this self-care break.
So for this meditation it would be helpful to sit in a chair or on the floor and place your hands underneath your bottom or thighs and when you're ready gently close your eyes.
Lower your chin towards your chest and then raise it up again towards the sky and then repeat just lowering your chin and raising it up towards the sky then relaxing your head into the normal position.
Turn your head to the side and then to the other side and again turn your head to the side and then the other side just helping to loosen any tension in the neck and just bring it back to centre.
Roll your shoulders back just keeping your body still as if you're drawing circles with your shoulders.
That's right just moving the shoulders around in a circle and then when you're ready just reversing that motion.
That's it going the other way just rolling the shoulders in circles just loosening any tension there in the shoulders and then just relaxing back into a comfortable position and then taking a deep breath in up through your nose holding for a moment before breathing out through your nose and just continue to breathe deeply with the intention of breathing slower and deeper.
That's right slower and deeper.
Just continue with a few more breaths that's right before settling back into the normal breathing pattern.
So lovely deep breaths breathing slower and deeper.
That's right just allowing that breath to continue at a pace now that feels comfortable.
Notice the sensation of the air as it moves up through your nostrils and then out through your nose.
I wonder if you can sense a warmth or a coolness as the breath travels through your airways.
Now imagine that you're walking along a snowy path high up in the mountains.
It's a beautiful day and you're taking in the views of the ice-capped mountains in the distance whilst hearing the crunching of the soft snow under your boots.
And imagine the cold sharp breeze blowing across your forehead and your face.
Cold sharp breeze and the cold circulates around your head around your head making the area at the side of your eyes colder and colder.
So breathe in this refreshing cold mountain air up through your nose and experience the coldness reaching every part of your face,
Eyes,
Forehead,
Scalp,
Neck and ears.
As the coldness moves in it refreshes the parts that needed it most.
Allow it to circulate around your face,
Into your eyes,
Over your forehead,
Through the scalp,
Down the neck and into your ears.
This beautiful crisp and refreshing breeze has the potential to heal.
Draw the wonderful smell of the breeze up through your nose and allow the cold air to circulate around your head.
Breathe deeply and slowly.
Deeply and slowly.
Each breath relaxing you more.
Each breath soothing any area that needs the comfort.
The air is cool,
Revitalising,
Healing and perhaps you can feel your chest expand as you breathe deeply and slowly.
Really drawing in the air and continue to walk up the mountain crunching the soft snow under your feet.
Imagine the contrast of your warm body dressed in comfy clothing compared with your cold head,
Cold face and cold neck.
And I wonder if you can imagine the soothing sensation of cold ice being stroked across your face,
Being stroked across your forehead and on any areas that would welcome relief.
Imagine ice cubes placed on these areas and the feeling of a numbness moving in.
Cold tingling sensation that can be so satisfying,
So soothing.
Easing away the tension and allowing comfort to move in and to expand.
Just experience this cold environment.
You are surrounded by beautiful white snowy mountains.
Continue to breathe in the refreshing cold mountain air up through your nose.
Coldness reaching every part of your face,
Your eyes,
Neck,
Ears,
Head.
Continue to walk along the snowy path in your imagination and enjoy the beautiful scenery around you just for a few moments longer before we bring this meditation to a close.
And so just bring your awareness now to your hands tucked under your body.
Notice the temperature of your hands.
Feel the warmth of your palms and fingers as they rest there tucked beneath your body.
And just gently rock from side to side to release your hands.
And bring your palms together now,
Just rubbing them for a few moments and then opening your eyes.
Namaste.
