Self-Help Relief for Headaches (Meditation)

I offer Meditations to clients as one of a range of well-being treatments. This is one of many techniques used in meditation including visualisation and breathing.

Recently it has been on the news about how taking painkillers may actually result in more headaches. So in light of this, I decided to tell people how to get relief from headaches without the use of painkillers. Below is a step by step guide on how to get headache relief. This can be used on most headaches though I have not used this on migraines. I have a specific exercise that I have had good results in getting rid of migraines all together. However prevention is better than cure. So if your headache is alcohol, staring at a screen for too long, being in high or low light/noise, or anything else, please consider what you could do to prevent or lessen the cause.

1: Rate the headache on a scale 1 – 10, 1 being very slight discomfort and 10 being you can’t take any more.

2: Give the headache pain a colour and your relaxation (no pain) a colour as well.

3: Take a slow deep breath in through your nose and hold for a few seconds. (This works through the mouth as well, people with breathing problems can skip this if needed).

4: Each time you inhale, imagine the air is going to where the pain is. Each time you exhale, imagine the air is coming from the pain.

5: Now add your relaxation colour to the inhalation and the pain colour to the exhalation.

6: After about 30 seconds to a minute re-rate the headache. It should have reduced or disappeared by then. If it has reduced or not changed repeat for a further minute and notice any change.

One client mentioned that her pain increased if this is the case stop. The client then reported the headache gone in a matter of minutes.


Using your imagination, imagine you are breathing in a relaxation colour that is being directed and swirled around the site of pain and exhaling the pain colour. Some people like to add a refreshing smell to the inhalation.