migraine relief meditation

About this practice

use this when a headache looms A guided session of about 6 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Find a comfortable seat. Close your eyes.
2. 0:01Take a deep breath in. Hold it for a count of four.
3. 0:09Exhale slowly, releasing tension with each breath.
4. 0:17Now, focus on your breath. Feel it enter and leave your nose.
5. 0:25With each inhale, imagine the pain softening.
6. 0:33With each exhale, let go of the headache.
7. 0:41Gently bring your attention to your hands. Feel the warmth of your palms.
8. 0:49Now, shift your focus to your feet. Notice the weight on your toes.
9. 0:57As you continue to breathe deeply, feel your body relax.
10. 1:05Imagine a cool breeze blowing over your skin.
11. 1:13Feel the coolness ease the pressure in your head.
12. 1:21Picture a gentle rain falling on a window. Listen to the soft sound.
13. 1:29Imagine a kettle whistling softly in the background.
14. 1:37Focus on the rhythm of the sound. Let it guide your breath.
15. 1:45Now, bring to mind a dog sleeping peacefully. Notice its slow, even breaths.
16. 1:53Let that calmness fill you. Feel your headache fade away.
17. 2:01When you're ready, gently open your eyes.
18. 2:09Take a moment to feel the relief in your body.

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