Settle down comfortably.
Settle down comfortably in a place where there is no noise,
Where there is silence as noise can bother your head.
If you have access to a window and you can hear some sounds from nature,
Birds,
River,
Water or the like,
Allow yourself to open that window.
If you need to adjust your position due to pain or discomfort,
Feel free to gently do so even if it gives you a little relief.
I will lead this session assuming you are lying down comfortably.
Shift your weight.
Make sure your head is in a comfortable position.
Check for your neck,
Your shoulders,
Feeling your body relaxing as you are adjusting.
Place your hands on the sides of your body or they can rest gently on your belly.
Close your eyes and relax.
If your head hurts,
We are here to relieve that pain.
Set the intention in your heart.
Take a deep breath and repeat with me.
Pain be gone.
Pain be gone.
Pain be gone.
In a few moments,
I will invite you to a healing type of breathing that will ease your pain.
I will pause here in silence so you can repeat this mantra and savor it.
Pain be gone.
Pain be gone.
Pain be gone.
Let's start.
Breathe deeply,
As deep as possible.
Feel your belly and your rib cage.
Take as much air as you can.
Now pause.
Let's count to five and keep the air inside.
One,
Two,
Three,
Four,
Five.
Release the air as softly and slowly as you can.
Counting to five.
One,
Two,
Three,
Four,
Five.
Let's do it one more time.
This time I invite you to listen to your breath as it releases.
With its release,
It takes away that pain,
That feeling of uneasiness in your head.
Ready?
Again.
Inhale deep,
Deep and even deeper.
Feel that belly filling with air and pause.
One,
Two,
Three,
Four,
Five.
Release the air.
Exhaling and letting out the pain.
One,
Two,
Three,
Four,
Five.
Completely empty out the lungs and the belly.
The pain leaves your head as you send out your old stale exhale into the world.
One last time.
Try to see if you can pull that air even deeper all the way to your knees,
Even to your toes.
Inhale.
Pause.
Pause at the top.
One,
Two,
Three,
Hold it.
Four and five.
And release.
Make a sound of relief as you are completely emptying your breath out of your toes.
One,
Two,
Three,
Four,
Five.
Now relax.
Scan your head feet and see how it feels.
And repeat after me.
My pain is gone.
My pain is gone.
My pain is gone.
My pain is gone.
It's great to be pain free.
And remember our mantra.
You can always remind yourself of how you relieve the pain and relieve this moment in your head.
Pain be gone.
Pain be gone.
Pain be gone.
As you leave this meditation pain free,
I send you loving energy.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
May your head stay pain free.
