Imagine a way to ease the pain of headaches and migraines while preparing for a deep, restful sleep. This guided meditation led by Ruthie Hanan offers just that. Focusing on releasing tension, grounding the body, and relieving pain, this 28-minute meditation invites you to fully surrender.
In this post, we will take you through the calming practice of Ruthie Hanan’s Headache & Migraine Relief for Deep Sleep, exploring each step to help you relax, reduce discomfort, and reach a place of profound rest. This meditation encourages the body’s natural capacity to release pain and foster relaxation, promoting relief that lasts beyond the session.
Inspiration behind the meditation for migraines and headaches
Ruthie’s journey into creating this meditation is deeply personal. As someone who has faced chronic pain due to autoimmune diseases, she sought a holistic way to find relief, which led her to yoga and meditation.
Years of searching for a way to heal led her to develop tools for herself, and eventually, for others. This particular meditation came to life one night as she struggled with an intense headache:
“I had an agonizing headache and couldn’t fall asleep… I decided to try the same technique I had discovered was helpful for my stomach pain and apply it to my head pain—and for me, it worked!”
This meditation embodies Ruthie’s own practice of learning to let go, not of the pain itself, but of the need to “fix it.” She emphasizes the value of embracing oneself fully, stating:
“When I allow my muscles to soften around the pain, it feels almost like a hug from my own body and some much-needed comfort.
A 28-minute meditation for headache & migraine relief
This 28-minute guided meditation is designed specifically for those experiencing headache or migraine pain, using soothing body relaxation techniques to ease discomfort and promote deep, restorative sleep.
Ruthie invites you to “trust that you are supported” as you fully release into a place of stillness and calm.
For more meditations like this, explore the largest library of free guided meditations on Insight Timer.
Headache and migraine relief guided meditation script
Step 1: Find a comfortable position and settle in
Start by lying down in a comfortable place where you can fully relax. Adjust your body as needed, allowing yourself to release into stillness. Ruthie encourages you to take your time arriving and letting go. Allow every part of your body to be supported by the earth beneath you, trusting that you are held and safe.
Step 2: Turn your focus inward and relax your face
Allow your eyelids to close if they aren’t already, softening your gaze inward. Imagine drawing shades over the windows of your mind, creating a calm, dark space within. As Ruthie guides, “Let the forehead soften as you feel any tension in the face melt away.” Surrender your jaw, cheeks, and tongue, allowing each part to settle into its natural, restful position.
Step 3: Relax the neck and shoulders
Bring your awareness to your neck and shoulders. Allow these areas to soften, releasing any tension they may hold. Feel all the muscles in the neck and shoulders surrender to rest as the weight of your head is supported. This step prepares the body for deeper relaxation, helping relieve any stiffness or pain in the shoulders, a common symptom during migraines.
Step 4: Connect with your heartbeat
Focus now on the gentle rhythm of your heartbeat. With each breath, imagine the heartbeat’s pulse traveling down your arms, reaching your palms and fingertips. Notice the pulsing sensation within your hands, and feel how this rhythm extends through your chest, lungs, and rib cage. This pulsing energy travels down the torso, inviting a sense of comfort and ease throughout the body.
Step 5: Release the stomach and hips
Allow the heartbeat to continue its journey, expanding through the torso and softening the stomach. Release any tension held in the pelvic floor, glutes, and hips. Feel each muscle loosen and relax, rolling off of its bone. With each breath, you are creating space for comfort and ease.
Step 6: Notice the pulse in your legs and feet
Bring your awareness down to your legs. Feel the weight of each leg and notice the pulsing sensation within your feet and toes. Feel the steady pulse of blood flowing through every inch of your body. This rhythmic focus helps you settle into deep relaxation, easing pain and allowing natural healing to unfold.
Step 7: Accept and observe pain without judgment
As you become aware of your entire body, take note of any areas where pain or discomfort may linger. Ruthie advises, “Release the need to change the way you are feeling.” Instead of attempting to resist pain, practice acceptance. Notice where the pain resides and invite a sense of curiosity toward it, observing without judgment. This gentle approach encourages a shift away from the mental resistance that often intensifies discomfort.
Step 8: Focus on your breath
With your attention still on the body, begin noticing the breath moving gently through your nostrils. Don’t change or control the breath; simply observe. As Ruthie explains, the natural rhythm of your breathing is a powerful tool for relaxation and healing. Feel each breath travel through your nose, reaching the root of the nose at the space between your eyebrows, touching the pineal gland, and spreading across your forehead.
Step 9: Direct breath toward areas of pain
Each breath you take can become a source of comfort for areas experiencing discomfort. Allow each inhale to flow to any painful areas, bringing healing energy with it. Ruthie suggests visualizing the breath as “a filter, drawing out impurities and filling those spaces with peace and love.” With each exhale, the breath removes tension, bringing in softness, peace, and relief.
Step 10: Release and let go
As the practice concludes, release any remaining need to change, fix, or eliminate pain. Feel the full weight of your body supported, allowing yourself to rest deeply. Ruthie gently encourages you to trust that simply feeling the pain or discomfort fully is all that is needed. Rest in this acceptance and let go, letting the natural intelligence of your breath and body bring you to a place of rest and release.
This meditation script is adapted from Ruthie Hanan’s track Headache & Migraine Relief For Deep Sleep.
Tips for beginners from Ruthie Hanan
For those new to this kind of meditation, Ruthie shares a key piece of advice: don’t approach this practice with the aim of “fixing yourself.” Instead, she encourages participants to witness themselves with honesty, allowing for a deeper connection to their experience. This approach fosters patience, encouraging individuals to “feel themselves fully, exactly as they are, pain and all.”
Ruthie adds:
“Some days, I am so resistant to any kind of positive spin on anything, and am determined to be in pain and angry—and it’s okay to have days like that!”
This honest perspective is refreshing and relatable, especially for those who may struggle with embracing acceptance.
Take a moment to reflect
Reflecting on your meditation experience can help reinforce the benefits and deepen your practice. Consider these questions:
- How did your body respond to the guided relaxation steps?
- Did you notice any shifts in pain or tension as you moved through the meditation?
- How did it feel to accept pain without judgment, focusing on the breath rather than resisting discomfort?
- How might you use this practice in daily life to ease tension and prepare for restful sleep?
These reflections can be insightful, revealing patterns and areas where meditation can further support healing. Journaling or sharing your experience with a loved one can be a valuable way to process and connect with your progress.
Why Ruthie Hanan loves meditating with Insight Timer
Ruthie expresses deep gratitude for the community on Insight Timer, noting how the platform’s supportive environment has been instrumental in her journey.
“I’m forever grateful for the Insight Timer community—for sharing so many different avenues of healing, encouraging my own healing journey, and supporting each other along the way.”
Connecting with a global community allows for a “virtual space to heal,” creating unity and comfort, especially for those who may not have a physical support network.
Discover more resources for pain management within Insight Timer
If you’re looking for additional support with pain management, relaxation, or improving sleep, Insight Timer provides a wide range of practices tailored to your needs. Explore the world’s largest library of free guided meditations, including sessions specifically designed for pain relief. Ready to deepen your practice? Explore Insight Timer’s courses for structured programs that help you build resilience, ease pain, and cultivate lasting well-being.
