Migraine headaches are a nightmare to deal with, and if you’ve ever suffered from one, you know that the severe pain can be debilitating. The migraines often make it difficult or impossible to carry out daily tasks, but fortunately, researchers at Wake Forest Baptist Medical Center have found a natural remedy to help tame the discomfort.
Their review showed that incorporating meditation into your daily routine could help ease the pain of migraine headaches and even reduce the number of headaches you experience.
Why Meditation Works for Migraines
Stress can be a significant trigger for headaches, and while there is already plenty of research supporting the general benefits of mind/body interventions for migraines, there was a lack of study on specific standardized meditation interventions. To fill this gap, Rebecca Erwin Wells, an assistant professor of neurology at Wake Forest Baptist, led a study examining the effects of mindfulness-based stress reduction (MBSR) on migraine pain.
MBSR involves participating in weekly classes that teach mindfulness techniques and practicing these methods for 45-minute sessions five days per week. The results of the study revealed that participants who practiced MBSR experienced fewer migraines of reduced severity. Other observed benefits included shorter headache durations, less disability, and increased mindfulness and self-efficacy – a sense of personal control over migraines.
Understanding Vipassana Meditation
Vipassana meditation, also known as mindfulness meditation, is a simple yet powerful practice that originated with Chinese and Tibetan Buddhist monks. It involves being mindful in the moment, whether that’s focusing on the sensation of eating a raisin, washing dishes, or meditating. One of the traditional methods of this meditation technique involves quieting the mind and simply focusing on your breath.
How to Get Started with Mindfulness Meditation
Here are the essential steps to begin a mindfulness meditation practice:
- Find a comfortable position: Sit or lie down with your spine and head aligned and straight.
- Start with deep breaths: Close your eyes and take a few deep breaths to ease into the moment and begin to relax.
- Focus on your breathing: Concentrate on the sensation of your breath as you inhale and exhale, feeling the air as it passes over the tip of your nose.
- Acknowledge your thoughts: When thoughts enter your mind, acknowledge them and let them go, without focusing on them.
- Keep observing your breath: Return your attention to observing your breath after acknowledging any thoughts.
Incorporating mindfulness meditation into your daily life doesn’t just have benefits for migraine sufferers. Numerous studies have shown that meditation can help reduce stress, improve focus, and support overall emotional well-being.
Other Techniques to Support Migraine Relief
Meditation is just one potential natural remedy for migraine pain. Here are a few other techniques you can try to help alleviate migraine pain:
- Maintain a regular sleep schedule: Getting consistent, quality sleep can help prevent migraines.
- Stay hydrated: Dehydration can trigger migraines, so be sure to drink plenty of water throughout the day.
- Exercise regularly: Mild to moderate exercise can help reduce migraine pain and reduce the frequency of migraines.
- Manage your stress: Incorporating stress-reduction techniques, like yoga or tai chi, can help reduce migraine triggers.
- Be mindful of your diet: Keeping a food diary can help you identify and avoid any possible dietary triggers for your migraines.
Final Thoughts
If you’re someone who experiences migraine headaches, it’s essential to take a multifaceted approach to managing your pain. Incorporating mindfulness meditation is an excellent way to help reduce the severity and frequency of migraines and improve your overall well-being. Remember to take care of your body by staying hydrated, getting consistent sleep, managing stress, and monitoring your diet. With the right approach, you can take control of your migraines and improve your quality of life.
