Welcome to Michelle's Meditation Sanctuary.
You are listening to a guided meditation for migraine and headache relief.
This meditation may also be used to dial down inflammation and to provide pain relief.
Please consult with a doctor for any medical concerns you have.
This recording may be used as a complimentary tool to help you feel better in addition to treatments you are already using.
Find a safe,
Dark,
Quiet place to listen where you won't be distracted.
You may let go of my voice at any point if this meditation leads you into a nap or deep sleep and you will awaken refreshed and this will all be but a memory.
This moment of pain will pass.
You know what you need right now more than anyone and we are going to get started in making you feel better.
Your body has infinite wisdom but sometimes wires get crossed.
We just need to slow down and listen.
So in a place where you may lie down,
Perhaps a bed or a couch,
It's time to get as comfortable as you can.
I am Michelle and as you listen,
Think of me as a nurturing guide who will help you relax and soothe your nerves.
I offer a place for you to let go.
I offer you hope that you will feel better.
Right now you are safe and you're doing all you can do and you're doing it well.
There is pain and then there is a secondary stress that comes from pain.
First we're going to address that stress by letting go of any anxiety or judgment you have about this pain.
Your body is sending you messages in the form of pain signals to ask for you to slow down and rest and you're doing just that.
In this space there's no need for judgment so release any thoughts you have of your current situation.
Now is a good time to focus on your breath.
When our bodies become tense,
Our breathing often becomes shallow.
So right now take a luxurious sigh and empty out your breath.
And when you are ready,
Breathe in and think of these words,
I am.
And when you cannot sip in any more air,
You may sigh and exhale out the words,
Letting go.
With each intake and out breath of air,
You surrender,
You release,
You sink deeper into your comfortable space and at your own pace continue to deepen your breath.
You inhale and fill your body with healing oxygen,
I am.
And when you are ready,
Form a circle with your mouth as you exhale through your lips.
Visualize blowing out the words that appear in the air,
Letting go.
I am letting go.
One more breath in.
Every molecule travels to your cells with this message,
I am letting go.
Exhale,
Sigh,
Release.
One breath at a time,
You are getting closer to relief.
And if any unproductive thoughts pop up as they are wont to do,
Focus on your breath and the mantra,
I am letting go.
Letting go clears the way to focus on soothing your discomfort.
It takes so much energy to push away or run away from pain and it will not disappear that way.
Pain arrives to deliver a message.
It is there because your body needed to elicit a response from your conscious mind and that message has been received.
It's time to go into your body and let your guard down.
Your intentions are set on soothing and releasing and you imagine your body responding,
Dialing down the volume a little less.
You are controlling your focus and letting go of all you cannot control.
This lightens your load.
Recognize how wonderful it is to be able to take this time and tend to your needs.
Nothing else matters right now beyond finding comfort,
Ease,
And safety.
Let go of any fears of how long this will last or whether your pain will return.
You need not anticipate what has happened or may come.
Simply guide yourself to right now,
Disengaged from the noise and activity of the outside world.
It is just you in your safe place.
All the overstimulation of the world goes down as you turn down the dial.
Feel it in the palm of your hand as you turn it lower,
Lower,
Lower until you find silence,
Peace,
Safety.
Your attachments to thoughts about the circumstance break away like loose angel hair strands floating on a breeze.
You need not anticipate what is to come or concerns about how things will play out.
When dealing with recurring pain and migraines,
You know from experience that pain can never completely radiate at the same level at all times.
It ebbs and flows.
Note the intensity now to imagine how good it will feel as this comes down.
The more calm and accepting you are,
The more relaxed your body becomes.
The more you listen to what your nerves are communicating,
The more quietly they may send you messages,
Releasing you as you feel lighter and more capable of letting go.
Observe your physical sensations right now,
Assessing,
Not fighting,
Not resisting,
Not resenting.
All emotional attachments to the physical feelings are released.
You are safe and in this protected healing sanctuary,
Your mind travels to a villa at sunset.
Moment by moment,
The warmth of the day is replaced with the cool reprieve of night.
The villa is atop a hill and looks out on jagged seaside cliffs and a crystal blue sea.
Lush forests surround the rolling hills.
The air is pure,
Healing,
And fresh.
You walk barefoot on the cool marble floor down a long hallway.
The walls are painted to resemble liquid jade with swirling and soothing shades of greens and blues.
You do not simply walk,
You float through the hall as if riding on the waves of the sea.
Amber light filters through the skylight windows and the ocean surf whispers through the lofty space.
The faint salty aroma of the sea soothes you as the air circulates.
You wear light sheer fabrics that float on the breeze.
The heavy bogged down feelings that come from pain,
Particularly in the head,
Are uplifted by the lightness you feel in this lofty villa.
You drift down,
Down,
Down the hallway that reminds you of the sea.
The farther you float,
The darker the hallway becomes.
The shadows offer a reprieve from the light.
They beckon you to the master suite.
The healing air and dimness coat your nerves like a soothing balm.
You welcome the muted darkness.
The flare-ups from inflammation and activity of your nerves are softened,
Quieted,
And eased by the gentleness of the space in this castle-like home.
Your palm grasps the glossy ebony porcelain doorknob of ivory double doors that open into your ocean suite.
A cool breeze flows into the quiet room and its tingling coolness travels over your scalp and down your neck and shoulders in undulating waves.
The coolness ebbs and flows from head to toe,
From toe to head.
Heavy velvet sapphire blackout curtains are draped on the windows,
Protecting you from the light and sounds outside.
You enter the cavernous room and inhale the fragrance of eucalyptus and rosemary.
The aroma is delicate,
A mere whiff in the air that circulates from bamboo ceiling fans.
Close the door and it seals you into this comfortable haven.
The air is purified and cleaned through filters in the room and you look forward to each new breath that cleanses you.
The air is so clean it reminds you of the taste of fresh spring water.
On a bed stand there is a cup of lukewarm tea,
An elixir that offers pain relief.
You raise the ceramic lip of the mug to your lips and sip it slowly.
It is silky,
Sweetened to your liking,
And flows down your throat.
As soon as it lands on your tongue,
The healing begins.
Your attention focuses on the refreshing sensation traveling through your body.
You peel back the weighted blanket on a plush king-sized bed.
The pillows,
The mattress,
And bedding are custom to your needs.
You lie down and welcome refuge.
A little nap to calm the senses,
To ease your pain.
The weighted blanket brings safety and comfort.
The temperature is perfect.
The cool air lands on your face while the rest of your body is warm.
Your head supported by fluffy pillows.
You are tucked in a cocoon for healing.
The sensation is so comforting.
You wish you could extend this moment forever.
You tune into the good parts.
The feeling of surrender and release in your arms and legs.
Your joints.
Your muscles.
You focus on all that feels good and right.
The more your attention is drawn to pleasant experiences,
The more your pain subsides.
The breathable sateen sheets are lustrous and feel heavenly on your skin.
You place an eye pillow filled with lavender onto your eyes.
Its weight and temperature are perfect for your needs.
The darkness helps you go deeper and deeper into a relaxed state.
The cool air flows over your scalp and face like a numbing sapphire blue ocean wave in the offseason.
Each wave of air softens the edge of your discomfort.
The wave dissolves the pain one millimeter at a time as it inches over your face.
And as the cool aromatic air soothes you from the outside,
The tea you ingested soothes you from the inside like two healing walls.
These sensations come together to tranquilize your nerves.
The rhythm of the pain slows down.
The tempo comes closer and closer to a pause.
You breathe in,
Easy like a resting baby.
You exhale in a sigh,
Nestled in a sanctuary.
Your nerves are permitted a holiday.
You imagine going to each nerve lovingly with kindness as you thank each one for delivering the message.
With empathy,
You let each nerve cell know that sometimes miscommunication occurs.
You inform them that right now they are sending too many signals.
You let them know it is okay to stand down and enjoy a deserved break.
They have done their job.
You feel as the firing nerves and muscles and neurons in your body begin to settle and embrace this moment for a break.
You are once again in charge and your body listens as you redirect each nerve cell towards a holiday.
Some of the overworked nerve cells may resist or try to get back to work.
But if they do,
You calmly revisit the center of activity and make the announcement again.
It's time for a universal holiday.
These messengers are free to take this time off.
They are free to luxuriate in the cool sensations of the room.
They are free to settle and rest.
Discomfort is your indicator that it's time for a break and you are learning to respect this every time,
Knowing that the sooner this holiday takes place,
The sooner that all of you will feel better.
Time passes and flows in the sweet,
Soothing,
Cool room.
You drift in and out of consciousness and ride the gentle soft waves of peace and healing.
Long after the Sun has set,
You rise from the bed and gently move your body.
You draw open the velvet curtains as if in a waking dream and look out onto a starry indigo sky and glittering sapphire sea nestled between sea cliffs.
Ivory chiffon panels cover the French doors.
You reach behind the silky fabric for the gold door handles and open the doors out into the quiet of the night.
The chiffon panels billow in the breeze along with your lightweight attire,
Gauzy,
Soft,
Dreamy,
Lit by shimmering opal moonlight.
You step out onto the cool textured floor of the veranda.
You then walk on the dewy grass.
The droplets are like rainbow prisms that soothe your feet.
You walk to a floating pool cast in the moonlight.
It is surrounded by shiny aquamarine and royal blue ceramic planters overflowing with lavender and peppermint.
These headache numbing aromas marry the ocean breeze that blows against your lightweight clothes and massages your face.
The soundtrack of the night is comprised of the ocean's song,
Rustling grass and trees,
And the sound of a fountain that empties into the cobalt blue floating pool.
You run your hands through the slender lavender blooms and thread them through your fingers.
The delicate flowers rub softly against the gaps between each finger,
Soothing you in the little webs.
It brings your attention to another wonderful feeling on this holiday.
As the night unfolds,
More and more pleasant sensations replace unpleasant ones.
You walk through a clearing in the sleep-inducing flowers to admire the healing floating pool that glitters in silvery,
Gauzy moonlight.
A soft mist floats over the surface of the pool.
Moonlight creates moonbows,
Magical and healing refractions of light.
The water in this floating pool contains minerals known to soothe and heal in the privacy of this sacred space.
You prepare yourself to enter the pool.
You lower your body into the water by stepping down cushioned steps that conform around the curves of your feet.
The tepid water helps you acclimate yourself with ease.
You step down until you are submerged to your chest.
You lie back and begin to float.
Massaging jets support you from below,
Making it easy to float as they apply pulses of water down your spine.
The jets propel water into places in your body that hold tension between your shoulder blades and underneath them,
Around your neck and base of your head and all the way down to your lower back.
The water pulses below your ears like healing hands traveling over your muscles and nerves.
The water finds the right spots to soothe.
The temperature,
The pressure,
The tempo are all custom to what feels best to you right now.
The water guides you towards the edge of the pool where a waterfall fountain cascades down ebony rocks.
There is a pillow float,
Soft as a marshmallow,
Tethered to the edge of the pool.
It contours around your neck and supports your head.
You settle your head into this comfortable float and the cool gentle waterfall cascades over your forehead and scalp.
Cool tingles numb your head.
It begins to feel weightless.
You feel so good.
The minerals of the water absorb into your skin and your muscles become more relaxed than they have been in some time.
Unguarded,
Your heart is open and basks in luminous moon rays.
The twinkling stars offer hope.
The expansive sky brings you out of the restrictive confinement of pain.
You belong to the healing night floating in an oasis contained within a vast universe.
You inhale and exhale.
Your body bobs up and then down.
The water flows and trickles around your scalp.
Cool,
Revitalizing,
Healing.
It travels over your neck and shoulders.
Your jaw releases.
You exchange discomfort for numbness.
The more you float,
The more you surrender and the more the numbness transforms into bliss.
And you inhale,
I am.
And you exhale,
Letting go.
Perhaps a few sparks still fire off in your body.
Nerve cells that need another gentle reminder.
But it is okay to rest,
To go on vacation.
Their work is complete.
A message was received.
You float and inhale the fragrant lavender aroma of the sea air.
All is well.
You are well.
The water continues to fall on your forehead and then settles like an ice pack.
The coolness is an analgesic.
You imagine your nerves,
Your muscles becoming smaller as the inflammation subsides.
The only sensations you feel are the gentle pulsing of the water,
Silky against your skin.
The cool,
Soothing water on your forehead and the soft breeze on your face.
The moonlight heals you as well.
You bathe in its metallic halo that reflects off the water.
The shimmering light travels from head to toe and then from toe to head.
Flowing,
Undulating,
Soothing.
This is your sweet surrender.
You have arrived at the most magical healing place and all along it has existed within you.
And you recognize you may return to this place at any time.
It is stored within the memory banks in your mind.
It can be accessed at the first incoming signs of discomfort and you may close your eyes to inhale and exhale.
I am letting go.
You inform your nerves that they need not escalate in the same way.
You are listening.
You are putting your body first.
It is the only body you have and so you tend to it with kindness,
Patience,
And appreciation for all that it does for you.
Just as the healing waves of water flow between the smooth,
Slick rocks of the shoreline on the beach,
So too do the healing vibrations flow through your veins and arteries,
Pulsing with the beat of your heart,
Tranquilizing you all over.
Floating and drifting,
You may stay afloat,
Your head nuzzled beneath the chilled,
Refreshing waterfall with your body warm and caressed by the mineral water in the floating pool.
You may remain in this space for as long as you desire and when you are ready to leave,
You feel confident in knowing you have lifelong access to this oasis.
Wafting,
Drifting back to the sanctuary of your room or across the velvety night sky,
Soaring in between worlds towards the safety of sleep.
Soft and easy as you ebb and flow,
Fully relaxed.
You have done so well.
You are capable of self-soothing and de-escalating and this makes you feel safe and confident and at ease.
You acknowledge how well you are doing,
Always doing the best you can,
Even when being in your own body is not the most enjoyable.
You are returning your body to a state of feeling safe,
A feeling that you are home and you drift and let go of my voice,
You let go of everything.
Surrender to the flow,
The ebbs,
The numbness,
The bliss,
The ripples,
The soothing,
Calming space between words.
Inhaling,
Let.
Exhaling,
Go.
Letting go.
Your temples and jaw are relaxed and soft,
Your body is soft.
As you drift towards sleep,
Towards a nap,
Or as you slowly return to the world,
The choice is yours.
Thank you for taking the time to answer your needs.
Thank yourself for knowing that this is what you needed and I am going to count you down.
Ten,
Nine,
Eight,
Seven,
Five,
Four,
Three,
Two,
One.
Finding rest,
Finding peace,
Finding space,
Finding respite,
Letting go.
