A migraine is a headache that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. Migraines may last for a long time, even with medications, but when combined with mindfulness, it has incredible effects, and it can also make you aware of the next trigger, which can be avoided if taken care of well. So let’s learn about Mindfulness in Migraines with the below techniques.
Causes of Migraines
- Hormonal Changes
- Processed Foods
- Change in Sleep Cycle
- Weather Changes
Mindfulness in Migraines
Mindfulness meditation helps us be aware of the present situation rather than overthinking about the past or getting anxious/ stressed for the future. It identifies possible triggers and helps us avoid them.
3-Step Mindfulness Practice for Migraines
Step 1 – A silent room
Find a quiet place where you can sit quietly for 10 minutes without any disturbance. Be seated in your comfortable position and comfortable clothes. You may sit on the floor, at the table, or at any place where you spend quality time.
Step 2 – Observe your thoughts
Gently close your eyes and observe your thoughts. Do not react or judge your thoughts. Let them flow until your mind becomes still. You will feel peaceful at this point.
Step 3 – Breathe
Take a deep breath in; inhale through your nose. Pause for a few seconds, and then exhale through your mouth to release that breath.
Tip: Observe your normal breath; feel the rise and fall of your chest or stomach. If your mind wanders, think of some shapes and colours, or think about some of the beautiful moments to bring back your mind to the state of happiness. Once you start being aware of the present, the thoughts or challenges that cause migraines will be relaxed.