Crissy Murray

California, USA

Thomas Rose

Illinois, USA

Ease migraine pain by visualizing soothing light and connecting with your body's innate inner wisdom.

English

This gentle 28-minute trauma-informed meditation invites you to explore awareness and ease, offering support for head pain, migraines, sinus pressure, and eye strain. With curiosity and kindness, you'll be guided through a short body scan starting with the mouth, gradually inviting comfort to areas of tension. 

The practice nurtures a connection to your inner wisdom and strength, allowing space for self-compassion as you meet discomfort. You’ll leave with a sense of softness, balance, and deeper ease within yourself.

Meditation For Migraines And Head Pain

Meditation offering to ease pain from headaches and migraines. Begin by allowing yourself to be in a restful position, either lying back on your belly or sitting in a chair. Allow your entire body to feel safe and be at ease. Begin to settle into your space, inviting a sense of curiosity in how your body feels, your emotional state. How is your body connecting with the surface beneath you? Do you feel safe and supported, or do you need to make any adjustments? When you're ready, allow your eyes to remain open or rest and close, being curious and aware of your own breath as the breath moves into the body and the breath moves out of the body, just being curious and noticing the natural flow of the movement of the breath moving in and the breath moving out. You don't need to control or change the breath, you're just noticing. Do you feel the breath moving in through your nose, your mouth, into your chest, into your belly? Do you feel the breath releasing and moving out? Just being curious to notice the breath moment by moment. And as the last breath moves out, begin to be curious about the intention for your meditation practice in this moment. If you're noticing a need for greater ease in the mind and in the head, if you're noticing a hope for a decrease in any discomfort or pain, or just an openness to be curious, whatever it is, repeat it to yourself in the moment and allow it to be part of your focus and direction within the meditation. And then allow yourself to be curious about a resource for your meditation practice, a resource that allows you to connect into something that allows you to feel a deepened sense of safety. It could be some place in nature, a particular place in your house, a particular ward or a person. You can also allow my voice in the meditation to be that aspect within the moment. Whenever you need to return to a deepened sense of safety, return to your resource or know that my voice will continue to support you throughout the meditation. As we begin, begin to invite awareness into the space of the mouth. Notice the sensations in the mouth, awareness of the teeth, position of the tongue. Is it resting in the roof of the mouth or softly lying at the bottom? Without needing to change the position, simply observe what's happening with the tongue, what's happening in the space of the mouth. If it feels right, inviting in a sense of softening or ease into the space of the mouth. Allowing the jaw to gently soften and loosen. Noticing if there's any tension or tightness in this space. If it feels right, you can gently invite the muscles in this area to soften or create greater space or ease in the space of the jaw. Even allowing the chin to also feel into softening. Now gently bring your awareness to the space of the eyes. Notice any sensations you feel around the space of the eyes. Are they soft? Are they tight? Just being curious and noticing these muscles that support your eyes. If it feels right in this moment, perhaps inviting a softening or a loosening around the eye muscles. Can you imagine and feel into the muscles supporting your eyes, releasing and bringing ease with each exhale? Then I invite you to shift your focus to your forehead. What sensations are you aware of in this space? Is there warmth, coolness, a pulsing sensation, an easeful sensation? You're just invited to be curious, to notice the sensations in the space of the forehead. If you wish, you can invite the muscles in the forehead to rest gently, easily, without pressure or holding. Just a sense of ease in the forehead. Gently bring your attention to the space of your sinuses. Feel the space behind your nose, behind your cheeks. Being curious if you sense into any tightness or constriction, or is there a flow? Without the need to change anything at all, just noticing sensations in the sinus space. If it feels right, even inviting in and imagining this space with a deeper sense of openness, a deeper sense of ease. And then as you're ready, shifting your awareness to the space of your temples. What's present in this space on your body? Here is there a deeper pressure, a deeper pulsing, or is there a smoothness, a subtleness? As you breathe, can you simultaneously notice this space, seeing if the breath changes what you notice in the space of the temples? As you breathe in, can you imagine and feel into a deeper sense of ease in the space of your temples? As you breathe out, can you release any holding, tightness or tension? As you breathe in, can you allow yourself to ease into a softening in the space of the temples? As you breathe out, can you release any holding, tightness or tension? Allowing yourself to breathe in, allowing yourself to breathe out. Breathing in, a sense of softening. Breathing out, a sense of ease. And as you're ready, begin to bring your focus back into the space of the head, noticing sensations that arise and are present here. As you breathe, invite a feeling and a sense of openness in the back of the head. Beginning with a sense of openness, a sense of spaciousness, release, softening. Breathing in, a sense of openness. Breathing out, a sense of spaciousness and softening. Breathing in, a sense of openness. Breathing out, a sense of spaciousness. And then if you're ready, take a moment and be curious what sensations, tenderness, discomfort are you experiencing in the space of your head? Does the discomfort feel like a sense of pain, a dullness, a dizziness? What is the discomfort? Where is it present? Moving your awareness with an easeful sense of softening, an easeful sense of noticing. And if it feels safe and comfortable to you, can you visualize a warmth, a sense of soothingness and a glow, moving into any space that has this awareness, this sense of discomfort, this sense of pain, a sense of sharpness, dullness or tightness and allowing a sense of warmth, soothing light glowing into the space, bathing it with a warmth and a comfort to soften any pain, softening any discomfort, softening any dullness, softening any sharpness, softening any tightening. Visualize as best you can this warmth and this soothing glowing light, moving into any spaces in your head, your sinuses, any areas in the space of your head, your brain, your sinuses, your forehead, your eyes, that needs this softening, needs this warmth, needs this sense of soothing and allowing it to flow and wash over and bring a soothing sense of ease into all spaces of the head, seeing the glow, feeling into the warmth, breathing in and then allowing the self to breathe out as long as you need, allowing the self to breathe out and then allowing yourself to expand your awareness beyond the head, connecting to being aware and noticing the entire body. How does your body feel as an entire body in this space in this moment? Can you allow yourself to feel the breath as it moves throughout the entire body from the head to the torso, to the back, to the arms, the hands, the belly, the legs, the feet, the toes, inviting in a gentle sense of spaciousness and connection throughout the entire body and then with the exhale inviting a deeper release, a deeper sense of ease, a deeper sense of letting go any tightness, any holding, anything that needs to be released, breathing it all in, breathing it all out, breathing it all in, a sense of spaciousness, breathing it all out, a release and letting go. And as you move awareness throughout the entire wholeness of the body, being curious if that same warm, soothing, glowing light would feel right and be invited into any other places in your body where there might be holding, tightness, tension, pain, dullness, any other places in your body inviting that warmth and that glowing light to flow and move into these spaces. There's no need to rush. Gently allow your awareness to move around the body. Bring with it that warmth and that glowing soothing light to any spaces in the body that would welcome in that sense of lightness. Noticing the breath moving in, noticing the breath moving out. Now gently inviting your awareness to return to the space of the head, the space of the face. What do you notice in the space of the head, the forehead, the eyes and the face? Do you notice any softening or any sense of the energy shifting in this space? As the softening moved into any particular areas in the space of the head, the forehead, the eyes or the face. Just allowing yourself to be curious and notice how this area in the body feels just in this moment. As you notice what's present in this space, I invite you to connect into and notice the deeper wisdom within yourself. As you move your awareness throughout this meditation, you allowed your deeper inner wisdom to allow that awareness to move, to be available and to be curious and notice. Even when there's moments of discomfort, tightness, tension or pain, your body is always connected to your mind and the same sense of wisdom is available to bring you a deeper sense of curiosity, softening, warmth and ease in any places in your body whenever you need. Even when there might be a moment of pain, tightness or tension, come back to the strength within yourself knowing within that with each breath, with each aspect of being curious and pausing, this deeper inner wisdom, this deeper connection to the body and the mind is always available to you. Begin to deepen your breath, begin to return to your body, allowing yourself, if it feels right, to carry this connection to your inner wisdom with you into your day, knowing you can return to this place of strength and ease at any time. You're deeply connected to the wisdom of your body, you're deeply connected to the wisdom of your mind. As you're ready, continue to allow yourself to deepen your breath, perhaps starting to feel into the softness of the body, the space of the body, the connection of the body and how it meets the surface beneath you, whether you're lying down or sitting, returning to the space of the body and the room that you're in. Slowly invite your fingers to move back and forth, slowly invite your toes to move back and forth, inviting gentle movements back into the body, inviting your awareness to slowly return. Take a moment and notice how you feel in this moment. Allow your sense to notice whatever's present and allow yourself to offer an aspect of gratitude to yourself for taking this time to connect into the space of your body, the space of your mind, how you honored and noticed your inner wisdom, your inner strength and your ability to move into a place of warmth and softening as much as you're able to do in this moment. As you move into your day or into your evening, allow yourself to stay connected into the space of ease, knowing that you can return to this whenever you need.