And welcome to this short emergency migraine meditation.
You're probably already in a darkened room.
You might like to lie down with your head supported.
And tune in to what's going on in your head,
Your neck,
Your shoulders.
So starting with a couple of deep breaths.
And then taking a moment to observe any sensation in your head,
Your neck or your shoulders.
Just being a curious observer.
Noticing what this migraine feels like in your body.
Where does it sit?
How does it feel?
Is it moving around or is it stagnant?
Taking your attention to your shoulders.
Just noticing whether you're holding on tightly,
Holding on to tension in those shoulders.
Maybe lift them up to the ears and let them go a couple of times.
Noticing the base of the neck.
Moving your attention up to the top of the neck where the neck meets the head.
Noticing if this is an area of tightness.
And see if you can imagine your head as light as a balloon.
So light that your neck and shoulders don't need to do anything.
They can let go.
See if that vision creates a sense of length in the neck,
Of letting go.
And then moving your awareness to the temples.
Noticing any tension.
And asking yourself if you can release it just a little.
Moving your attention down to the jaw joint.
You might like to give it a wriggle and a wiggle to have a big yawn.
And stretch it out.
And notice if you're holding tension in the jaw joint and in the jaw bone.
And in the chin and the mouth and the teeth.
And noticing the position of the tongue.
Just checking if any of that can relax a little.
Can let go a little.
And a big breath in.
And now taking your attention to your head again.
And imagining this ball,
This round,
Maybe pale blue ball of ice.
And you're going to move this ball of ice through the head and the face.
And with it brings a sense of cooling.
Of release.
Of pain relief.
So moving this ball of ice from the crown of the head down to the forehead.
Moving it around the forehead.
Cooling it down like an ice pack.
Moving it around the eye sockets.
And around.
Splitting the ball of ice into two so you can go down each side of the face.
Moving the two balls of ice to the temples.
Cooling them down.
And then moving these two balls of ice through the cheekbones.
Out to that jaw joint.
Out to the space in front of the ears.
And then down the jaw.
Bringing a sense of cooling relief as it moves.
Down to the chin.
Bringing these balls of ice into the gums,
Cooling them down.
And the teeth.
And the tongue.
And then seeing maybe if you want to move these balls of ice to the back of the neck.
Having them move around the back of the neck bringing a sense of cooling.
Relief.
Across the back of the neck.
And then down to the shoulders.
All the way out across the shoulders.
Like two ice packs moving through the body.
And well done to you for looking for other ways to manage migraine pain.
You might like to stay lying in this position for longer.
If you don't have an actual ice pack you might like to get one and pop it on your eyes.
And remember that this too shall pass.
Thank you for watching.
