Sleeping is a migraine aid. Use a guided migraine meditation for sleep to help you drift off before that migraine pain hits full force and then feel more refreshed in the morning.
Some experts say the best thing to do is to sleep off a migraine.
Hmmm … do we really sleep, or just pass out from the pain?
Lie down, get comfortable and warm.
Tell yourself “I will fall asleep easily and effortlessly.”
Become aware of sounds in the distance, become aware of the most distant sound you can hear.
Follow it for a few seconds.
Bring your awareness to closer sounds, a sound outside your bedroom perhaps. Focus and concentrate on hearing the sound just outside your bedroom. Then hear the ticking of the clock inside your bedroom. If there is no noise become aware of the silence. Become aware of the silence within you.
The basic preparation sounds simple, but if you have a lion roaring in your head and your anxiety levels are rising, then it's not so easy. So keep reading there are more details to follow below.
Keep your bedroom just for sleep, and sex. According to sleep doctor, Michael Breus, PhD. it is best not to read in bed, or watch TV or play video games. Hold the space for sleep and sleep only.
He also recommends having a small meal before bed for insomnia. This is also good for us migraine sufferers to keep our blood sugar level up. So he says to drink Ayran, a yogurt drink that uses 1/3 cup yogurt and 2/3 cups water, or hot milk and honey with nutmeg.
I can’t have dairy
products so I have hot rice milk. It is quite yummy. Having protein is
recommended too: a few slices of turkey breast or some nuts.
FYI - It might be an idea to record this guided migraine meditation for sleep in your own voice, so you can listen to it when you need to.
the first breath in now for a count of 1 – 2 – 3 and hold the breath
pause for 1 and now slowly just breathe out 1 – 2 – 3 and commence to
You are about to become completely relaxed.
Expect to be relaxed and fall asleep.
The next breath in 1-2-3 and hold the breath and now slowly breathe out 1-2-3- and relax.
Breathe normally before we take the third breath in and become aware of the tension you are holding in your body. Encourage it to move out of your body with your breath. Breathe in 1-2-3 and hold it for 1, and slowly exhale 1-2-3.
Allow the tension to flow right away from you with
each exhale. Imagine it flowing right out of your body and into the
earth. See the tension flowing away with each breath, releasing into
the earth. Easily … flowing out …
You are relaxing deeper and deeper with each breath.
Breathing in and breathing out any tension.
Thoughts might arise; processing thoughts through your mind is normal and to be expected, just allow it. They come and they go.
Everyday's an adventure and a new opportunity for learning.
Every day you acquire more wisdom.
The quality of your sleep is getting better and better.
Allow any negative thoughts to go, other thoughts can be kept and dealt with later.
Imagine a filing cabinet where you can file your thoughts away, to be
retrieved when you are ready for them. Easily available from your
filing cabinet whenever you might need them. So you can just rest now.
Become aware of the muscles around your eyes. Concentrate on relaxing the muscles around your eyes, and allow your eye lids to get heavier and heavier, heavier and heavier and you can just fall asleep.
Heavier and heavier.
Heavier and heavier.
So heavy and relaxed.
Allow all of your muscles to relax.
Relax deeper and deeper.
Deeper and deeper.
Deeper and more relaxed.
Calm and peaceful.
Let all of your facial muscles relax.
Follow your breath inside now, let the relaxation flow into your mouth and allow the relaxation to spread to the body, beginning with your throat. Relaxation spreads down into your shoulders, into the upper arms and down through the elbows, forearms and hands … all the way to finger tips.
Bring your awareness back to the shoulders; let the relaxation flow into
the lungs and abdomen. Release any tension held in those areas as you
exhale. Feel the tension leaving your body. Flowing away …. down your
legs and out your feet.
Deeper and deeper, you relax deeper and deeper with each breath.
Any sound you hear adds to your deep relaxation.
Continue to let the relaxation spread to your back, down the back, around your sides, and over to your stomach muscles, down to your hips and pelvis, relax.
Now let your legs relax, feel the relaxation spread to your thigh muscles, calves, ankles, and your feet. Relaxation flows right down to your toes.
Relaxation is flowing throughout your entire body.
Feel the weight of your body, everything is heavy … heavy and relaxed.
Your body is heavy … heavy relaxed and peaceful.
Drifting and floating, floating and drifting, completely relaxed.
Feel the peace and tranquility leaving the outside world behind. Just for now, deeper and deeper allow yourself to drift into that peaceful relaxed state.
Deeper and deeper.
Deeper and deeper.
Peaceful and relaxed.
Floating and drifting.
Drifting and floating.
And you notice how calm and comfortable you have become.
Now you walk down to a garden, so many textures and so many colors,
enjoy the fragrance, feel the warmth of a gentle breeze relaxing your
body even more. Enjoy the birds singing and imagine them flying between
trees freely. See the path before you clearly. Your path.
The grass is so green,
you take your shoes off and walk in the soft grass. You come across a
crystal clear lake … so clear in fact you can see the fish beneath the
surface swimming in its depths. Reflections of the clouds appear.
Floating and drifting, drifting and floating.
And a rainbow appears above the lake. You can use the colors of the rainbow to fill up your chakras. Filling up your body will make you feel refreshed and rejuvenated in the morning.
Red - is the color of vitality and energy. See it flowing freely
throughout your body – to every cell of your body – feeding energy and
vitality to every cell in your body.
Orange - is the color of comfort and confidence. Absorb as much orange as you want for all the comfort and confidence you need.
Yellow - is optimism, joy and happiness. Feel it freely flowing throughout
your body and being absorbed by you. Feel yourself absorbing optimism,
joy and happiness.
Green - see the green color everywhere
washing away any negative emotions and concerns. See the green
absorbing the negative thoughts emotions and concerns. See them
disappear and feel the release …
Blue - stands for peace and
tranquility. See this color flowing through your mind and body,
absorbing as much of it as you need. Peace, calm and tranquility … as
much as you need. Floating and drifting.
Indigo - the color
of wisdom, understanding and intelligence. As you absorb this color,
you can see what you need to know. You can see it clearly. Wisdom,
understanding and intelligence … as much as you need.
Violet - is the color of creativity and imagination. See violet flowing through your mind and body wherever it is needed. See the violet helping you to create the life you want to live.
All these colors are there to absorb and refill yourself with. They
are there whenever you need them. You are fully energized for sleeping
Finally, white light shines all over you, like a rain
shower. All the other colors blend together filling your body with what
is needed. Understanding and answers come to you. The white light
cleanses, balances and purifies you while you sleep. You are pain free.
Your mind is so relaxed, more relaxed than you have ever been.
You are experiencing calm, comfortable, deep sleep.
Deeper and deeper
You have slipped into a deep, restful and serene sleep.
to do, nowhere you have to be, no one to bother you, no one you have
to please, and nothing you have to do. Just deep restful … sleep.
Relaxing and sleeping.
Relaxing and sleeping.
So calm, so comfortable, so sound asleep.
So sound asleep.
There are numerous methods you can use as a guided migraine meditation for sleep around your migraine episodes.
Another way for a guided migraine meditation for sleep uses counting down from 10 to 1, which is very effective for falling asleep.
It goes something like
This is your time to make yourself comfortable
Support your head with a pillow
Imagine you are wrapped in a blanket of protection
Close your eyes
Take a deep breath, and as you exhale feel your body sinking into the surface you are lying on
If you have any thoughts floating around your mind just let them go for now, let them float up and away
Tense every muscle in your body hold to the count of three and slowly breathe out and release the physical tension
Tense your hands, your arms, and release - feel totally relaxed
Become aware of tension in your face and let it go, relax your forehead, your eyes, your nose, mouth, lower jaw, relax your eyebrows … your ears …. Allow this guided migraine meditation for sleep to help you reeellaaaaaaxxxxx
Your face is now relaxed
You are relaxed
Relax those tense migraine areas – relax your eyes, neck and shoulders nowwwwww
You are ready for a deep restful sleep
Surrender your weight into the bed
With each breath you are becoming more and more relaxed, more and more peaceful. More and more ready to sleep.
You will soon hear a count down from 10 to one and with each number you will feel more deeply relaxed.
10 you feel very relaxed and very free of any tension
9 you are peaceful and relaxed
8 you are going deeper and deeper
7 you are into your dream state, pain free, full of joy
6 into an inner world of peace
5 into a haven of tranquility and a world of peace
4 deeper and deeper
3 you feel safe and content, pain free, full of joy
2 deeper and deeper, blissful
1 you surrender completely melting away into deep sleep
Deep sleep, pain free, deep deep sleep.
Deeply sleep for as long as you need to … restful, peaceful, floating, and healing. You are well, you are safe, you are protected.
Know each night you will be sleeping better and better … deeper and deeper.
Just allow this guided migraine meditation for sleep to let you drift off into deep restful sleep.
Feel free to add, "I am migraine free" anywhere in your guided migraine meditation for sleep, or "I am pain free". It's up to you.
If you don't want to record your own guided migraine meditation for sleep, here's an idea...
I hope you enjoyed these two examples of guided migraine meditation for sleep to use around your migraine attacks. Please stay in touch.
Until next time, be well and be pain free,
Reference for A Guided Migraine Meditation for Sleep: Breus, M. Ph. D. (2006) Good Night: The Sleep Doctor’s 4 week Program to Better Sleep and Better Health. Penguin Group (USA) Inc.: NY.
Meditation for Migraines
Guided Migraine Meditation for Sleep