Migraines can be debilitating, disrupting your work, focus, and daily life. While medication is an option, many people find relief through natural methods like meditation. By calming the nervous system and reducing stress—common migraine triggers—meditation can help manage pain and even prevent migraines before they start.

Here’s a simple meditation practice to ease migraine pain:

1. Find a Quiet Space (1 minute) – Sit or lie down in a dark, quiet place. Close your eyes and take a deep breath. Let your body relax.
2. Slow, Rhythmic Breathing (2 minutes) – Inhale deeply through your nose for four seconds, hold for four, and exhale slowly for six. Imagine tension leaving your head with every exhale.
3. Body Scan (3 minutes) – Bring awareness to your body, starting at your feet and moving up to your head. When you reach your temples, imagine a cool, soothing wave washing over your pain.
4. Visualization (3 minutes) – Picture a soft light surrounding your head, dissolving the pressure. Repeat a calming phrase, like “I release this pain” or “I am at ease.”
5. Gratitude & Grounding (1 minute) – Slowly bring yourself back, acknowledging any relief you feel. Express gratitude for your body’s ability to heal.

This 10-minute practice can reduce pain intensity and frequency over time. Try meditating at the first sign of a migraine—or even daily as a preventative measure. Your mind is a powerful tool—use it to reclaim your well-being.