Meditation for tension headaches: 3-minute self-compassion session, on the way in

About this practice

For the times on the way in when tension headaches takes up more room than you would like — 3 minutes, self-compassion. A guided session of about 3 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: tension headaches

Tension headaches follow a band of tightness across the forehead and around the skull, usually the product of long staring, jaw clenching and neck position.

It tends to show up as:

• A band of pressure across the forehead
• Pressure behind the eyes
• Ache worsening through the day

Softening the jaw, eyes and neck interrupts the pattern early. Once a tension headache settles in it is harder to shift.

Doing this on your commute

• Headphones on, eyes open or closed depending on your comfort
• Keep one part of your attention on your stop
• Do it standing if sitting is not possible — nobody is watching

Commuting time is already dead time. Nothing is being given up.

How self-compassion works

Self-compassion practice changes the tone of the inner voice rather than the content of the thoughts. It uses the same warmth and steadiness you would offer a friend, applied without requiring you to have earned it.

• Use the words you would actually say to someone you love
• Ask what you need, not what you deserve
• A hand on the chest or belly gives warmth and pressure a place to land

What happens, minute by minute

1. 0:00Let the floor take your weight through your feet, and stop holding yourself up for a second.
2. 0:15The question is not what you deserve. It is what you need, right now, in this moment.
3. 0:30Bring your attention to where your body meets the surface underneath you.
4. 0:43Notice how many breaths you take in a minute. Don't change the number, just check.
5. 0:57Feel the last part of the exhale, where it turns into nothing.
6. 1:10Feel the outline of yourself, from the top of your head to your heels.
7. 1:24Give the pressure building behind the eyes a shape, a colour, a temperature. Turning it into something specific makes it easier to hold.
8. 1:42You are allowed to be unimpressed by the ache from a long staring day. Indifference is a legitimate response.
9. 1:58Let your ribs widen on the in-breath instead of your shoulders lifting.
10. 2:11Whatever the band around the forehead is doing right now, your breathing can keep going underneath it.
11. 2:26If your mind has wandered, that's not a mistake. Noticing is the practice.
12. 2:39Say it once, plainly: this is hard, and I am allowed to find it hard.
13. 2:53Stand up when you're ready. The list hasn't grown while you were here.

Questions people ask

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.