Headache Meditation

There are many reasons for headache & migraine. Sometimes we lose the battle & need medication, other times taking a big glass of water, a rest, some self massage, conscious breathing & quietening the mind will release it.

I recorded this meditation while experiencing my own headache & I am grateful to say that it has down-graded from what I thought was a definite migraine, to a mild headache, fingers crossed it stays that way. I wish the same for you.

Image by Pixabay 'Geralt'

Transcript

Firstly,

I'm just going to gently move the head from side to side,

So dropping the right ear slowly down to the right shoulder as you breathe out.

And breathing in up and gently dropping your left ear towards the left shoulder.

As you breathe out,

Breathe in,

Lifting up.

As you breathe out,

Drop your right ear towards the right shoulder.

Breathe in up,

Breathe out left ear to left shoulder.

Just gently coming in and out with your own breath now,

Just gently stretching the sides of the neck.

And when you come back to the middle,

Breathe in again.

And as you breathe out,

Just turn your head all the way to the right.

You can have your eyes closed,

Just turn the eyes to the right as well.

Breathe back into centre.

And gently turn your head all the way to the left,

Including your eyes.

Breathe in to centre.

Again,

Just with the breath,

Just gently turning your head from side to side.

And then just put the two fingers on both your hands and place those fingers at the end of the cheekbone and the beginning of the ears.

So all around the ear and jaw cheekbone,

End of the cheekbone jaw connection.

And start to circle with your fingers here.

There might be some tender spots.

Breathing in and breathing out softly as you firmly or lightly circle this kind of jaw hinge point,

Ear connection point.

Circle the other way now.

And now keep circling but move down to the corners,

The edges of your jaw and start to circle and rub all the way down your jaw to the chin.

Circle around on the chin and then come back all the way back up the jaw.

Nice firm circles.

Grab a hold of your ear lobes and give them a tug.

Pull them down and out.

Move your fingers a little bit further up.

Pull them down and out.

And then just massage your ears all the way up to the skull and then all the way back down to the lobes.

Now take those same two fingers to the outside of your nostrils,

Just at the corner point there and again circle quite strongly into the sinus area.

So circle,

Circle,

Firm circles.

You can hear that is making my nose sound a bit funny.

So just doing the same.

Circle the other way.

And then use those two fingers to firmly trace along the cheekbone from the corner of the nostrils all the way out towards below the temples and towards the ears.

Nice long firm sweeping movements.

And then grab your thumbs and push up into the bottom of your cheekbone,

Sort of down from the middle of the eye.

And you'll find a little divot,

A little point that when you've got a headache often feels very tender.

Mine feels very tender right now.

So you're just gently pushing your thumbs up into this tender space.

Relax your eyes and your jaw.

Breathing slowly and consciously,

Softly.

Try to relax your neck and shoulders even though you're holding your hands here.

Really soften the shoulders and the neck.

If the discomfort in this pressure point here is releasing,

Then just apply a little more pressure.

If it's fairly tender,

Just stay where you are.

Just breathe and relax.

Great.

Slide the thumbs back along towards the ears.

And now take your pointer finger up to the insides of your eyebrows.

Again,

There's another point there that might be tender,

Sort of up in the bones,

A little divot.

If you can find that point,

Firmly hold your fingers there.

If it's tender,

Just soften,

Relax.

If it's not too sore,

You can do tiny little circle work with your fingers.

Otherwise,

Focusing on soft eyes,

Soft jaw,

Slow,

Soft breath.

Try to relax the back of the neck and the shoulders.

Firmly pressing or circling in this point,

In these points,

The corners of the eyebrows,

The inner corners of the eyebrows.

Soft breath,

Relaxing the breath.

Now sweep your fingers firmly along the eyebrows.

Tracing the arch of the eyebrow firmly,

Sweeping the fingers along the eyebrows.

And then you can use your finger or thumb from the center of the bridge of the nose between the eyebrows.

You can use both pointer fingers or the thumb and just firmly push upwards with the other hand,

The other finger and thumb straight after it.

So you're just going up,

Up,

Up from the corner or the center of the eyebrow,

Center towards almost the hairline,

Rubbing both fingers up and then the other finger up or the thumb finger up.

So it's this gentle but firm massage up from the center of the eyebrows to the hairline.

Now grab all four fingers from the center of your forehead and sweep them out towards the temples,

Sweeping out towards the temples,

Feeling any little tender muscles in your forehead,

Your forehead.

Just sweeping them along.

And then use those two fingers on your temples and gently circle into the temples.

Relax the eyes and the jaw.

Try to breathe softly and slowly.

Circle the other direction.

And grab your fingers and just sweep them over your skull.

So really from the forehead along the top of the head,

Around the back of the ears,

The back of the skull.

If your hair is up or done then maybe you can just tap your little fingers all over the skull lightly.

Just tapping,

Rubbing,

Flicking,

Just moving the kind of stock intense energy of the headache away in whatever movement works for you right now.

And of course you could,

If you were in a place that allows it,

Lie down for a moment.

Otherwise,

Lift up nice and tall.

Keep the spine elongated.

Imagine that if you had a ponytail that you were at the back of the head,

It's lifting up,

Making the back of the neck long and draw the chin in a little.

So the spine feels nice and long but relax the shoulders down,

Relax the eyes.

Focus on the air coming in and out of your nostrils.

Slightly cool as you breathe in.

Slightly warm as you breathe out.

Follow that breath.

Notice how far you can trace the breath with your awareness.

Maybe it's just to the back of the nose.

Maybe you can follow it all the way down the back of the throat.

You can imagine that breath going into the lungs,

Expanding and contracting.

And keep bringing your attention to the breath.

And allow your sensations to picture or draw or feel the type of pain that you may be experiencing in your head.

And where that pain is located.

Perhaps it's a burning sensation under your skull.

Tight,

Hot,

Warm sensations at the back of the skull and all around the top.

Maybe it's a constricting,

Dull throb in the front of the forehead.

If you could picture the pain,

If you could draw it,

What type of image,

What colour,

What shape is your pain at this particular moment.

Continue to breathe softly and slowly.

And now when you're breathing,

Imagine that as you're breathing,

You're drawing in energy from the earth.

Doesn't matter how far away you are from the actual ground.

The earth ground.

Wherever you are,

Whether you're lying down with your feet sticking out or whether your feet are on the ground,

On the floor.

Imagine you're drawing up from the earth.

Beautiful,

Bright green colour.

And then it comes up through the feet,

All the way up the legs and the front and the back of the torso.

Even into your armpits and arms,

All the way up the shoulders,

The back of the neck and into the head and into the face and the ears and the brain and the skull.

And when you breathe out,

Imagine that this green light has grabbed a hold of some parts of your pain and or stress in a form of a dark black colour.

So as you breathe out,

This dark pain attaches itself to the green light.

And the green light pulls the darkness all the way back down out of your head,

Down through your body,

All the way down and out through your feet and back into the earth.

So at the moment this might seem like a fairly long visualisation.

But as you begin to picture in your mind,

As you breathe in light,

Green light zapping all the way out from your feet,

Filling up your whole body,

All the way up into the skull,

Neck and shoulders.

And that black,

That pain attaching to that light and as you breathe out,

It's pulling it all the way down and out through your feet into the earth.

And it's nourishing the earth like compost.

Roughage.

And in this case,

The roughage being pain that we don't want.

It's our roughage and our roughage can be the earth's fertiliser.

So thinking of this breathing in and receiving this healing green light all the way up to the crown of the skull and then as you breathe out,

Your pain attaching to this light and travelling back down out of your body through your feet and nourishing the earth.

So doing your best to visualise green light coming in and filling up your body with energy and healing,

Purity.

And then as you breathe out,

Imagine the pain attaching and being pulled out of your body and back down into the earth.

You can also visualise any darkness in the body,

Maybe around your spine,

Your neck and your shoulders,

Different parts of the brain.

Each time you breathe out,

Imagine not just obvious burning pain behind the eyes or the head or the neck,

Continue to have those leave with the exhale.

With each inhale,

Feeling that beautiful green light expanding all throughout your body and attaching itself to pain,

Darkness,

Roughage we do not need anymore.

Feel it pulling its way all the way back down out of your feet and into the earth.

Relax all the little muscles around your eyes,

Your jaw,

Your neck and your shoulders.

Continue to breathe in bright green light.

Breathe out,

Drawing out any pain,

Any negativity,

Roughage we do not need.

And you may find there are moments,

Moments of pain free,

Moments of when it returns and you just acknowledge and notice.

But keep coming back to breathing,

Breathing in the green light,

Breathing out the discomfort.

Knowing that at the very least you are calming your nervous system and you are taking a break.

And if the brain feels like a tight clenched fist,

Try to uncurl and relax and let the brain soften with each out breath.

Breathing in,

Breathing out,

Letting go of the pain.

Giving yourself permission to soften,

To pause,

To relax and to let go.

And if that pain creates nausea in your belly,

Again try to picture an image of what that nausea looks like,

The shape of it,

The colour of it,

The exact place of it.

And as you breathe in and out,

Breathing in light all the way up through the feet,

Up to the crown of the head but also through the belly area.

And you breathe out and you draw out all that darkness,

That pain,

Take with it the nausea.

Micro bit by micro bit with each breath out,

Letting it go,

Letting it relax.

And sending your belly,

Your forehead,

Your brain,

Your eyes,

Your whole head,

Your neck and shoulders,

Sending it love.

And you're sending love,

Soothing,

Heartfelt feelings of love as though you were caring for a loved one who is in pain and you're soothing them,

You're loving them and you're helping them to feel better.

Using that same feeling of love and care that you would give to someone else and let it wash over your eyes and your brain and face.

Let it soothe your stomach and your belly,

Your neck and your shoulders.

Imagine,

Imagine enveloping yourself,

Engulfing yourself in a beautiful,

Soothing,

Cool or warm,

Loving hug.

An energetic,

Self-loving hug.

Letting yourself know that everything will be okay.

That this will pass.

And that you will feel better soon.

I love you.

And maybe just gently move your head,

Kind of circling,

A little sort of gentle circle,

Wobbling movements.

Maybe very gentle,

Loose,

No movements and yes movements and just making the neck and the head feel nice and loose.

Take one hand onto your breastbone and the other one on top.

Continue to send yourself love and to know you'll be okay.

Begin to blink your eyes,

Perhaps looking down and around and circle your eyes about.

Take a deep breath in.

Breathe out.

And go back on with your day as best you can,

Being kind to yourself and taking it easy.

Until next time,

Hopefully without a headache.

Have a fabulous morning,

Day or night.

I hope this has given you some ease.

Reviews

Released my headache that progressively worsened over 3 days. I tried so many things, but this what helped.. I’m also very relaxed now.

I had a terrible migraine that lasted for 2 days. It's not completely gone, but I do feel relief. Thank you so much! 🙏🏼✨️🥰

That was excellent! I had a tension, sinus, eye strain headache but the self massage technique and visualization helped a bunch. I am familiar and often do a similar facial/neck massage, but the idea of doing it today slipped my mind. I was going to nap for relief but I am so happy I came across this session. I believe it helped much more than a nap would have.

Thank you so much! Help ease my headache and unleashed some blocked tears. Many thanks 🫶🏽

Very helpful. Eventually, I fell asleep and woke up the next morning and the headache was gone. 🙏🏼🫶🏼

Thank you. This is the second time I'm doing this meditation and hopefully this strong headache will ease off soon. I loved the sound and tone of your voice.

This meditation brought me complete relief. ☮️🙏❤️Thank you very much for your effort on this meditation that really works.

This meditation worked like magic - thank you sooo much!

Thank you so much for this gentle meditation. It worked really well. 🙏🏻🙏🏻

This was a wonderful meditation. And the heartfelt "I love you" at the end was full of meaning. Isn't it amazing how those three little words can make someone feel seen. I love you too. Thank you for this.

Better than a painkiller (although I took one of those too). I’m blown away by how much this helped to melt tension in my face, neck, and body, to relieve pain and nausea, and to relax. Thank you so much.

Thank you teacher. I looked up headache and let it rip without looking at the details too much. Part way through, I was thinking, this must be an Aussie chick. Cool! 😎💚🧡🙏🏼

Thanks so much , I’ve used this a couple of times now and it really helps. I appreciate your loving kindness and reminder that it will pass x

This is my go-to practice when I have a headache. Thank you for the gentle guidance. 🙏🏻 It always leaves me better afterward.

Oh my, this was very effective! I’ve had a headache all day, not responsive to paracetamol—and this lifted it.🙏

Wonderful thank you! My (daily) headache reduced from mild to almost gone. I’ll try this again when pain is stronger. Also I like that it reminds me of qi gong meditations drawing energy up from and back down (as compost!) to the earth to recycle ☺️ Thabk you 🙏🏼

Went into this feeling nauseous and with a headache. Came out feeling significantly better. Thank you so much!!

Wow, it was extremely helpful! Thank you so much 🙏🙏🙏

One of the best, if not thee best headache and migraine mediations I've tried and I've done quite a few. Suffering from headaches for over 10 years has brought me here. I enjoyed the mini self massage at the beginning, clear sound, relaxing background music. I have this one bookmarked and will definitely come back to it again. Thanks so much!

This practice helped me to feel better and relief.