Find a comfortable, quiet place to sit or lie down. Close your eyes and take a deep breath in, allowing your body to release any tension as you exhale. Feel your body settle into the surface beneath you, fully supported and held. Gently bring your attention inward, leaving behind the outside world.
Grounding and Body Awareness
Now, let’s start by focusing on your breath. Take slow, deep breaths, in through your nose and out through your mouth. As you breathe in, imagine drawing in peace and calmness. As you breathe out, imagine releasing any tightness or tension. With each breath, you are grounding yourself deeper into the present moment.
Gently bring your awareness to your body, starting at your feet. Notice how they feel—any sensations, warmth, or coolness. Slowly scan up through your legs, noticing any tension in your calves, knees, or thighs. Allow them to soften with each breath. Move your awareness up through your torso, releasing any tightness in your belly or chest. Finally, bring your awareness to your head and face, particularly where you feel the headache or discomfort. Simply notice it, without trying to change it. Acknowledge the sensation as part of your experience.
Softening the Headache
Now, direct your attention to the area where your headache resides. It could be in your temples, forehead, or the back of your head. Notice the intensity, whether it’s a sharp, dull, or throbbing pain.
Imagine your breath gently travelling to this area. As you breathe in, visualize cool, soothing air entering the space of discomfort. As you exhale, imagine the tension melting away with each breath. Picture the tightness dissolving, like ice melting in the warmth of the sun. Continue breathing into this space, softening the edges of the pain, allowing it to loosen its grip on you.
Each breath brings more relaxation, more ease. You may notice the pain beginning to shift, becoming less intense or moving to a smaller area. Trust in the power of your body to release this tension in its own time. You are giving your body permission to relax and heal.
Grief Acknowledgement and Release
Now, let’s bring our focus to any feelings of grief or heaviness that may be present. Grief can sometimes settle in the chest or weigh down the heart. Take a moment to gently scan your chest and heart space. Notice if there’s any tightness, heaviness, or emotional weight.
It’s okay to feel this grief, to acknowledge its presence. With each breath, allow yourself to gently sit with this emotion, without judgment. You don’t have to fix or change anything right now. Simply being present with it is enough.
As you breathe in, imagine drawing in compassion for yourself, as if wrapping yourself in a soft, warm blanket. And as you exhale, imagine any heaviness slowly lifting, like a dark cloud that’s gradually moving away. There’s no rush. Let it lift at its own pace.
If you feel ready, you can place one or both hands over your heart, offering yourself kindness. As you continue to breathe deeply, imagine the warmth of your hands infusing your heart with comfort. With each breath, you are softening the grip of grief, making space for love, acceptance, and peace.
Integration and Closing
Gently bring your awareness back to your entire body. Feel your body as a whole, resting peacefully, with more space and ease than when we began. Take a deep breath in, and on your exhale, allow any remaining tension or heaviness to drain away.
Now, take a moment to thank your body for allowing this time of release and relaxation. Even if the headache or grief hasn’t fully disappeared, trust that your body is doing the healing work it needs. You’ve taken the first steps toward easing your discomfort.
When you’re ready, slowly start to bring your awareness back to the room. Wiggle your fingers and toes, stretch gently, and when you’re ready, slowly open your eyes. Take this sense of calm and ease with you as you move through the rest of your day.
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As a trauma therapist, I’m here to help you navigate your journey toward healing. Contact my office to schedule a consultation and take the first step toward a more empowered, confident you.
Now offering virtual and in-person therapy sessions.
Therapies we offer
At our practice, we offer EMDR therapy, Somatic therapy, Attachment-Informed methods, and Cognitive therapy, to help you experience relief.
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