Find a quiet comfortable place where you can sit or lie down.
If it helps you to feel more at ease try covering yourself with a warm blanket or lying on your bed.
Close your eyes gently and focus on your breathing.
If you feel able take a deep breath in through your nose feeling your belly rise and slowly exhale through your mouth.
Let your shoulders relax and drop as you settle into stillness.
Let's start by focusing on your breath.
Inhale gently slowly for a count of four,
Hold for a moment and exhale gently for a count of six.
Repeat this if you are able to.
Feel the rhythm of your breath guiding you into a deeper state of calm.
Now shift your awareness to your body.
Begin with your toes.
Notice if they feel warm or cool,
Light or heavy.
With your next exhale imagine any tension in your toes melting away.
Move your focus slowly upward into your feet,
Your ankles,
Your calves.
Let each breath invite a wave of relaxation into these areas.
Feel them grow soft and at ease.
Travel up to your thighs,
Hips and lower back.
If you notice any tightness acknowledge it without judgment and breathe softness into the space.
Feel your body sinking deeper into comfort and support.
Bring your attention now to your shoulders,
Neck and head.
These areas may hold tension.
Imagine a warm golden light gently flowing over them melting away tightness and soothing any discomfort.
Allow this light to envelop your entire head softening your temples,
Jaw and forehead.
Now let's guide your attention away from the sensations in your head.
Picture yourself standing in a peaceful forest.
Tall ancient trees rise around you,
Their leaves whispering softly in the breeze.
Feel the coolness of the ground beneath your feet and the gentle warmth of sunlight filtering through the branches above.
Notice the sounds around you,
The rustling leaves,
The distant song of birds and the steady rhythm of your breath.
With each inhale imagine drawing in the fresh healing energy of the forest.
With each exhale let go of discomfort and tension.
As you walk through this forest in your mind you come across a small clear stream.
The water as it flows carrying away anything you no longer need.
Sit by the stream and imagine your headache as a dark cloud.
With every exhale picture the cloud dissolving into the water and being carried away.
Now shift your focus to gratitude.
Think of one thing however small that brings you joy or comfort.
It could be the warmth of the Sun,
The laughter of a loved one or the taste of your favorite food.
Let this feeling of gratitude fill your chest like a soft glowing light.
Allow it to expand filling your entire body with warmth and peace.
Stay here as long as you like breathing deeply surrounded by the beauty of the forest and the soothing sounds of the stream.
When you feel ready slowly bring your attention back to your breath.
Wriggle your fingers and toes gently and when you can gently open your eyes.
You can now carry this sense of calm and lightness with you throughout your day.
I wish you peace,
Calm and a sense of well-being.
