Self-Kindness When Struggling: 6-Minute Guided Meditation | MyMigraineTeam

Connect with others who understand.

sign up log in
Resources
About MyMigraineTeam
Powered By

Self-Kindness When Struggling: 6-Minute Guided Meditation

Posted on July 28, 2023

This is a short guided meditation by Dr. Christiane Wolf on self-kindness, which gives you more support during challenging times or when you’re having a rough day. Offering kindness to yourself, as you would do for a friend who is struggling, can help ease the pain and make you feel less alone.

Transcript

00:00:05:01 - 00:00:27:11

Dr. Christiane Wolf

Hello. So this is a short guided meditation on self-kindness, which you can do anytime you need a little bit of support. So I’m inviting you to find a posture that is as comfortable as possible right now.

00:00:29:11 - 00:00:43:01

Dr. Christiane Wolf

And if you like, you can close your eyes or just lower your gaze.

00:00:45:15 - 00:01:19:21

Dr. Christiane Wolf

And most of us have had the experience, then, that when things are rough, that it’s really helpful to have a friend that just sees our struggle and gives us a hug, or maybe says something like “that’s really hard right now” or “I see you’re having a rough day,” and so in this practice, we want to offer this kindness, this friendliness, to ourselves.

00:01:24:00 - 00:02:02:13

Dr. Christiane Wolf

So you can experiment, if you like, actually placing a hand on your chest, just like a friend would place a hand on your shoulder or hold your hand. You can also hold your own hand, and just letting yourself feel that if your body can receive that in this moment.

00:02:05:15 - 00:03:11:19

Dr. Christiane Wolf

And if it is helpful, connecting to the sensations of the breath, maybe taking a few longer and deeper breaths, and then saying to yourself, like, a phrase that is helpful, something like “this is really hard right now” or “this hurts,” and offering that to yourself, just simple acknowledgement with kindness.

00:03:13:22 - 00:04:15:20

Dr. Christiane Wolf

“This is a rough moment,” and then something like “this is what it feels like to struggle with this” or “this is what it feels like to have this kind of pain,” and maybe in your mind’s eye, inviting all the other people who know this feeling too, who struggle with the same condition, who felt this kind of struggle, this kind of pain, or who are feeling it actually in this moment.

00:04:20:17 - 00:05:24:18

Dr. Christiane Wolf

And sometimes, it can be helpful to imagine yourself and your circle with them or just being at your back, having your back, so you can sense that you’re not alone.

And then again, finding your own words to express something like “may I be kind to myself,” “may I be gentle with myself,” “may I not abandon myself.”

00:05:30:16 - 00:05:49:08

Dr. Christiane Wolf

And then when you’re ready, you can bring this practice to an end, and I’ll be ringing my chimes.

00:05:54:10 - 00:05:56:21

Dr. Christiane Wolf

Thank you.

Posted on July 28, 2023
All updates must be accompanied by text or a picture.

Become a Subscriber

Get the latest articles about migraines sent to your inbox.

Related articles

Daith and tragus piercings are among the most talked about — and controversial — alternative ther...

Daith and Tragus Piercings for Migraine Pain: 6 Facts You Need To Know

Daith and tragus piercings are among the most talked about — and controversial — alternative ther...
Studies indicate that as many as 62 percent of people with migraine headaches downplay their symp...

Hiding Migraine Symptoms

Studies indicate that as many as 62 percent of people with migraine headaches downplay their symp...
As someone living with migraine headaches, you have likely searched for lifestyle modifications t...

Can Tinted Glasses Help Migraine?

As someone living with migraine headaches, you have likely searched for lifestyle modifications t...
Migraine is a neurological condition that affects nearly three times more women than men. Hormone...

Migraine and Pregnancy: What You Need To Know

Migraine is a neurological condition that affects nearly three times more women than men. Hormone...
More than 39 million people in the United States experience the disabling effects of migraine hea...

Cream of Tartar for Migraine: Can It Really Help?

More than 39 million people in the United States experience the disabling effects of migraine hea...
If you experience migraines — including severe headaches, visual auras, or nausea — you know tha...

Migraines in the Morning: Why They Happen and How To Respond

If you experience migraines — including severe headaches, visual auras, or nausea — you know tha...

Recent articles

Botox is perhaps the most recognizable brand of a medication called botulinum toxin. As a cosmeti...

Botox for Migraines: What You Need To Know

Botox is perhaps the most recognizable brand of a medication called botulinum toxin. As a cosmeti...
If you’re looking for ways to reduce the fatigue that often accompanies migraine headaches, you’r...

Migraines and Fatigue: 6 Tips To Feel Better

If you’re looking for ways to reduce the fatigue that often accompanies migraine headaches, you’r...
A recent survey of MyMigraineTeam members found that people who were satisfied with their migrain...

MyMigraineTeam Members on Communicating With Health Care Providers

A recent survey of MyMigraineTeam members found that people who were satisfied with their migrain...
The Centers for Disease Control and Prevention (CDC) has approved a second COVID-19 booster shot ...

What People With Migraine Should Know About Getting a Second COVID-19 Booster Shot

The Centers for Disease Control and Prevention (CDC) has approved a second COVID-19 booster shot ...
Migraine headaches are marked by debilitating pain, light sensitivity, and nausea. While there is...

Treatments for Migraine

Migraine headaches are marked by debilitating pain, light sensitivity, and nausea. While there is...
Migraine headaches can be painful and debilitating. If you experience migraine attacks, you may a...

Understanding Migraine Auras: Symptoms and Treatments

Migraine headaches can be painful and debilitating. If you experience migraine attacks, you may a...
MyMigraineTeam My migraines Team

Thank you for subscribing!

Become a member to get even more:

sign up for free

close