Welcome to this meditation for tension headaches. Take the time to get into a
position that feels most comfortable for you at this time even if that doesn't
look like a normal meditation pose. And if you prefer, dim the lights or place a
cover over your eyes to block out the light. And gently close your eyes. Allow
your mind and body to settle into place and bring attention to your breath. Not
trying to change it in any way just noticing the rhythm of your in and out
breath.
Feel yourself starting to become centered, starting to relax
as you pay attention to the rise and fall of your chest.
Notice your shoulders drop, your heart rates slowing. The feeling of calmness
washing over you. Let all tension flow out of your body.
When you get any kind of pain such as a headache you instinctively tighten your
muscles even if you are not aware that you are tightening them. The muscles
tighten in the first place because something stresses you out that you are
not releasing. It could be anger, anxiety, sadness. You see when you try to suppress
an emotion it has to be released somewhere and that is often as a pain in
your body. Take time now to assess your pain rating the sensations somewhere
between zero to ten where zero equals no pain to ten being unbearable.
Your body has the amazing ability to adapt and change so no matter how much
pain you currently feel your body can cope and you can transform it to change
and reduce the pain. So let's take this time now to figure out which muscles are
holding tension for you and gently release the grip to ease the pain. Let's
start with your shoulders. Take a moment to go inside them with an imaginary
infrared light. Infrared light is invisible to the naked eye but it can
permeate more deeply and warm the tissues more than any other light.
Imagine this deep red light entering your shoulders. As you scan your
shoulders with the red light notice which areas are knotty, which areas
you're holding on to.
Are there areas in your shoulders with old injuries? Notice old patterns of how
you position your shoulders. Allow the red light to permeate the muscle and
warm the tissue. Feel the knots loosen as they become warmer.
Let go of the past hurts, tension and regrets. And allow your shoulders to be
here in the present moment. There's nowhere else you need to be right now, no
rush.
Observe the back of your shoulders the top of your shoulders and the front.
Allow all the muscles here to become loose and heavy. Enjoy the relaxation.
Your shoulders become looser, more balanced and decompressed as they settle
into their natural position. Down, open, strong. This not only reduces the stress
held in your muscles but this position is naturally strong and signals to
others and your brain that you are safe and confident. With your shoulders down
and back you can face anything the world throws
at you. Now let's move your attention to your neck muscles. They are very strong
but when you sit out of alignment it can cause the head to strain these muscles.
So tuck your chin slightly and allow the neck to become elongated. Now go inside
the neck muscles with your infrared light and starting at the back of your
neck shine the warmth along the entire length of your neck. Notice where you
feel tension or knots and allow them to unravel. Loosen the tension.
Notice that as you release your neck the relaxation is felt all the way to the
tips of your fingers. Let go. Feel the muscles soften. Move to the sides of your
neck, releasing the tightness letting go. And
now concentrating on the front of your neck. Take your time to feel the full
release of your neck muscles, the infrared light warming the deep layers
of muscle and allowing them to fully relax. Feeling like you don't want to
move because you feel so comfortable.
Now invite attention to the base of your skull a prime area for tense muscles
during a headache. Let go of your resistance by directing your infrared
light into the muscles at the base of the skull. Feel how comfortable this area
can become when it is relaxed. Release all tension accepting that how you feel
right now is okay. Let the red light radiate through your layers of muscle
with warmth and allow yourself to lower your guard it's safe to do so. Releasing
this area will help unlock that band of tightness that can happen all the way
around to your temples and eyes.
Imagine now that the infrared light is encircling the back of your head,
the entire space from the back of your ears and the top of your scalp. Allow the
red light to warm the muscles to promote blood to flow through them bringing a
sense of relief and lightness to your scalp.
And now imagine an infrared lamp gently shining on your face, feeling like
sunshine. You find yourself relaxing.
Focusing on your forehead unfurrow your brow allowing the forehead to become
smooth. Let your eyebrows relax down to their natural resting position. Visualize
the muscles around your forehead and eyebrows unraveling, releasing, letting go.
On your next inhale, invite attention to the area behind your eyes. Relax this
area and feel the release. Your eyes may still move behind the eyelids and
that's okay. Allow your eyelids to be closed very
gently feel how soothing that is. Feel your muscles letting go from your
eyelids. Bring your attention now to both your jaw line and the joint where your
jaw meets your cheeks. Unclench your teeth and relax the area around your jaw.
Rest the tip of your tongue to the roof of your mouth to relax your lips and jaw.
Allow any tension to be released from your mouth as you part your lips ever so
slightly.
Relax your jaw and feel your shoulders drop as your breath deepens.
Your entire face feels pleasantly warm.
Your entire face relaxed. Feeling more kindness for yourself and less judgement.
Feeling safe to release all the tension that is built up in your shoulders, neck,
scalp, jaw and face. This pain serves no purpose so it's okay to let it go. Even
when you feel fully relaxed try to go that little bit further and feel all the
muscles letting go. Take time to rate the sensations in your body again now. Has the
pain changed or shifted in some way? How would you rate it now from zero to ten?
Has it reduced, stayed the same? No judgments, just noticing.
As you rest in this peaceful state, listen to these affirmations you can
choose to repeat them out loud silently we'll just let them wash over you. I
choose to release pain from every cell in my body. I can relax my body now. I
love and approve of myself. I am in control of my body in mind.
I feel more kindness for myself and less judgment. It's safe to let go, it's safe
to allow myself to heal now. Let's end where we started bringing awareness to
your breath. Noticing the sensations as you breathe in and how it feels when you
breathe out. You are feeling fully relaxed, calm and still. Feeling thankful
for your marvelous body and when you are ready open your eyes back in the present
moment.
Whenever you see something red today, think about the infrared light and use
it as a reminder to relax your muscles and adjust your posture.
You've done a wonderful job of relaxing your body today. Thank you so much for
joining me for this meditation.