Softening for tension headaches: 5 minutes, in the evening

About this practice

For the times in the evening when tension headaches takes up more room than you would like — 5 minutes, softening. A guided session of about 5 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 in the evening

• Dim the lights first — bright light works against the point
• Put the phone in another room
• Keep it slow rather than interesting

Something too engaging will wake you up rather than wind you down.

How softening works

Softening is the practice of releasing held tension degree by degree rather than all at once. It targets the physical grip — shoulders, jaw, gut — that persists long after the stressor has passed.

• Soften one place per exhale rather than everything at once
• Let warmth and gravity do the work instead of muscular effort
• If a place will not soften, leave it and go somewhere that will

What happens, minute by minute

1. 0:00Feel your ribs move. That is all the machinery you need to pay attention to right now.
2. 0:15We are not forcing anything open. We are letting things unclench by a single degree.
3. 0:29There's a difference between relaxing and stopping. We're aiming for the second one, gently.
4. 0:43Notice whether your breathing is high in your chest or low in your belly. Just notice. No fixing.
5. 0:59Notice the breath you're taking right now. That's the only one that exists.
6. 1:12Notice how many breaths you take in a minute. Don't change the number, just check.
7. 1:26Feel the back of your neck. That's a place that holds a lot.
8. 1:39Now feel both feet at once. That's a lot of contact with the world.
9. 1:53Let the whole of your left foot be heavy.
10. 2:04Keep following the air.
11. 2:13If a place will not soften, leave it alone and go somewhere that will. It often follows.
12. 2:28If you're distracted by a sound, let the sound be the object for a moment.
13. 2:42There is no correct amount of the pressure building behind the eyes to be feeling right now. Whatever is here is the honest amount.
14. 3:01Nothing about the ache from a long staring day has to be explained or justified in this room.
15. 3:17Notice if your breathing is faster than you expected. Don't correct it. Just note it.
16. 3:31Each time your mind hands you the band around the forehead, treat it like a leaf on a stream. Present for a moment, then carried on.
17. 3:50Notice how quickly your mind labels things: good, bad, boring, nice.
18. 4:02Let's rest here in silence. It's short.
19. 4:12Unclenching is not the same as relaxing. Just stop adding the tension back.
20. 4:25If you're going straight back to work, take ten seconds at the doorway first.
21. 4:39Let your body keep settling.

Questions people ask

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