Hello and welcome to this headache and migraine practice with me,
Keziah Gibbons.
Before you start this practice,
Please do everything possible to ensure physical comfort.
If you've suffered with headache and migraine before,
You probably know what works,
But a few suggestions include a cool,
Quiet,
Dark environment or an ice pack.
Experiment to see what position works best for you.
You may want to sit with support or to lie down.
Please do use the surface you're resting on to support your weight.
We're going to start with some gentle breathing,
Just to signal to your body that it's safe to relax,
Which may already begin to release tension and relieve pain.
So allow your breathing to become as slow,
Deep and restful as is right for you,
Not forcing anything,
But simply allowing your breath to be naturally easeful.
And if you like,
You can begin to breathe in through your nose and out through your mouth,
Extending the out-breath a little longer than the in-breath.
In through your nose,
Out through your mouth.
Really trusting your body to know the right length and speed of inhale,
Exhale.
And as you breathe like this,
You're making it easier and easier for your nervous system to relax.
Breathing in through your nose,
Out through your mouth.
And as you do so,
Noticing any areas of tension or pain and allowing your attention to rest there.
So the tendency is to want to tense up or tighten around any discomfort,
But your invitation now is to try relaxing into it instead.
So releasing any narrative that might have been attached,
Allow yourself to experience it as pure sensation in this moment.
And then softening up the areas around it so that they can hold it with acceptance.
So you might breathe into the areas around it,
Just allowing them to naturally soften and cushion any sensation.
Imagining that your breath goes there as you breathe in,
Gentle and loving.
And as you breathe out,
Allowing a releasing and a softening.
And as you do so,
Just noticing whether the rest of your body is ready now to relax into the surface that's holding you.
Releasing the task of holding you up and surrendering to gravity.
Allowing yourself to be gently held by the surface below.
I'm releasing any focus now and just allowing your breathing to return to that gentle,
Slow in through the nose,
Out through the mouth.
Allowing any softening process to continue.
And just allowing yourself this moment of rest,
Even if you're not completely comfortable.
Allowing the surface to hold you.
Allowing yourself the sanctuary of the space you set up for yourself.
Knowing that it's okay to be in the here and now and just to rest while your body and brain reset.
And continuing to breathe gently in through the nose,
Breathe gently out through the mouth.
Allowing the out-breath to be longer than the in-breath.
And if you need to sleep or doze for a little while to allow that reset to happen,
Then just give yourself permission to rest.
Knowing that you're clearing yourself for a better experience later.
And just rest here for as long as you need to,
Breathing gently,
Softening your being,
Allowing yourself to be held.
I wish you a peaceful rest of your day.
