Guided Imagery for Migraine Relief

Welcome back. We're here with Lori Golden for an example of guided imagery. Lori has been a guided imagery instructor for the past five years, and today's class is all about how to manage migraine pain. So, Lori, what is the appeal to guided imagery? Well, for people with migraines, Lisa, guided imagery is appealing for two main reasons, relaxation and pain relief. Well, that sounds wonderful, but how does guided imagery work? Well, guided imagery uses visualization and suggestions and cues to help the mind and body deeply relax. And as we've been talking about, that's very important for reducing muscle tension, decreasing inflammation, and allowing the body to restore and balance. Sounds good. I'd like to give it a try, and it looks like your class is about to get started. Is there a special pose I should use? Yes, actually there is, so why don't we get you set up before we begin? Okay. Okay, let's do it. Great. Come this way. Okay, so let's get you into position here. You're going to lie down onto the floor. Good. And we're going to just use two props here that you could use actually at home. I'm going to slide one blanket that's rolled up underneath the knees. Okay, and you're going to relax the knees down. Good. So that's going to help release and relax your lower back during the guided imagery because we will be here for a few minutes. And the other blanket goes underneath your neck and head all the way to your shoulders, and this just helps support the head so that the neck can also relax while we're here for this length of time. Good. So your arms are already in position, and the palms are turned up. So you look comfortable. Does it feel okay? It does. Okay, so we're going to go ahead and begin then. Let's do it. Okay. So from this position, just begin to take a natural breath in and out through the nose, beginning to bring your attention inward to your own body and the breath, and just sensing the flow of the breath here in and out as you breathe, feeling the cool air coming in through the nose and the warm air flowing out. And as you exhale, just noticing the back of the body here being supported by the floor beneath you. And with every exhale, just allowing gravity to take hold here a little bit more. Good. And then from here, just noticing how you feel today in this moment, in this time. If there's any remaining tension or discomfort, just notice where this is in your body. And then begin to give it a color, perhaps the color red or any other color that comes to mind that resembles the feeling of your migraine. And then once you see the energy of this tension as a color, I'd like you to imagine that color taking shape and becoming round like a ball. And this round shape of color starts to move from the inside outward until you imagine it in between the palms of your hands. Take a look at this ball from your imagination and feel the weight of it in your hands. You begin to imagine lightly bouncing it up and down. And then feel that if you were to throw this ball, it would go very far. If you would like now, imagine yourself throwing the ball and all the tension it holds far into the distance. And then watching as it leaves you until it is out of sight for good. Good. So from here, just begin to bring your attention back into the room and take a deeper, more active breath into the belly. And again, as you exhale here, feeling the support of the floor beneath you. And then beginning to wiggle fingers and toes. Just gently waking up the body here after lying down for the last few minutes. Good. And then when you're ready to come back fully, just gently open the eyes. So how was that, Lisa? That was very relaxing. I could see why so many people turn to guided imagery to manage their migraine pain. And before I forget, you can register for free migraine teleclasses, download relaxation podcasts and tip sheets at healthphysicians.com. Can we do it again? Yeah, let's do it.