The Migraine Solution Book
I find the meditation in the book The Migraine Solution by Paul Rizzoli, MD., Elizabeth Loder, MD. and Liz Neporent really good for a quick one minute relaxation (page 178).
This is a direct quote from the book:
"When You've Got One Minute to Relax:
Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe.
Breathe in slowly. Pause for a count of three. Breathe Out.
Pause for a count of three.
Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation. Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out.
Repeat slowly two or three times. Then feel your entire body relax into the support of the chair."
I use this for longer than one minute when I feel a migraine coming, sometimes I sit for 20 minutes just to calm down. But it always helps. I think this is a great book for us migraineurs.
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