Meditation has been practiced for thousands of years and is an effective method for relieving stress. Since stress is a common trigger for migraines, it makes sense that meditation may help relieve migraines. One small study done at Wake Forest Baptist Medical Center found that meditation shortened migraines by an average of about three hours.
Mindfulness meditation involves focusing your attention on the present moment without judgement. Meditation may work by inhibiting the part of your nervous system that's responsible for stress. By reducing your underlying stress and anxiety, meditation may also help relieve your migraines. People who practice regular meditation tend to have higher levels of dopamine, serotonin, and melatonin in their brains. These chemicals help you sleep better and improve your mood.
People who have migraines often have lower levels of these "feel-good" chemicals. People who meditate also have lower levels of chemicals associated with stress, such as cortisol and norepinephrine, which are often higher in people with migraines.
There are different types of meditation, but all of them involve the following elements:
- Focusing your attention to keep your mind free from distractions
- Deep, even, slow breathing to promote relaxation and take in more oxygen
- A quiet setting free from distractions, at least until you become more experienced
- A comfortable, relaxed position, either sitting or lying down
- An open attitude of letting thoughts pass through your mind without judgement
You don't need to take a class or read a book to start meditating. There's no need to worry about the "right" way to meditate. You can start right where you are. Here are some simple ways to get started now:
Breathe deeply
Focus all of your attention on breathing deeply and slowly. Concentrate on the feel of your body inhaling and exhaling. If your mind starts to wander, gently refocus your attention on breathing.
Walking meditation
Combining a walk with meditation is a great way to combine the health benefits of both. Focus on the movements of your legs and feet while you're walking. Slow down so you can focus on each sensation as your feet touch the ground and lift off again.
