Meditation, Mindfulness & Yoga for Migraine & Chronic Pain Warriors
Hello, it's Jo here! I've lived with migraine since I was nine years old, and over the years yoga, mindfulness and meditation have been practices I've returned to in different ways while living with migraine and pain. What works for me has also changed over time. Some practices have been supportive, while others haven't always worked well for my body, particularly during different stages of migraine. The practices I share here come from that lived experience and are intended to give you different ways to explore movement, rest and meditation for yourself. They aren't a treatment for migraine or chronic pain, and what feels supportive will be different for everyone. I hope you can use what is helpful, adapt what you need and leave what isn't right for you.
DON'T HAVE MUCH TIME OR ENERGY? TRY MY SIGNATURE "MINUTE MOMENT" EXERCISES!
FULL LENGTH YOGA CLASSES FOR MIGRAINE & CHRONIC PAIN
I AM SAFE IN MY BODY
TARGET AREAAnkles, Core, Glutes, Hip Openers, Legs, Spine
EQUIPMENT (OPTIONAL)None
DESCRIPTIONFor Migraine Warriors who enjoy a more active practice, this moving meditation includes modifications informed by Jo's own experience of living and practising with migraine. As migraine affects everyone differently, you're encouraged to adjust the practice according to what feels appropriate for you on the day.
I FEEL SAFE IN MY BODY
TARGET AREAFull Body, Ankles, Arms, Core, Feet, Glutes, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists
EQUIPMENT (OPTIONAL)None
DESCRIPTIONIn this meditation, Jo guides you through a body-scan meditation that will leave you feeling relaxed and ready to drift off to sleep or simply calm your mind & body if done during the day.
MAKING ROOM FOR PAIN & DISCOMFORT
TARGET AREAFull Body, Ankles, Arms, Core, Feet, Glutes, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists
EQUIPMENT (OPTIONAL)None
DESCRIPTIONWe often try to fight pain or get hung up over having pain. This meditation helps you make room to attend to the pain with compassion. Staying calm when feeling pain or discomfort can help us shift the pain from a place of fear to peace.
POSITIVE ASSOCIATION WITH PAIN
TARGET AREAFull Body, Ankles, Arms, Core, Feet, Glutes, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists
EQUIPMENT (OPTIONAL)None
DESCRIPTIONLiving with persistent or recurring pain can shape how we anticipate and respond to uncomfortable sensations. This meditation explores a different way of relating to those sensations through attention, awareness and meditation. This is a practice that Jo has personally found helpful at times while living with migraine and pain. It is shared as an experiential practice rather than as a method for treating or stopping a migraine attack.
MOVE & BREATHE WITH MIGRAINE GLASSES
TARGET AREAFull Body, Ankles, Arms, Back Bends/Heart Openers, Core, Glutes, Hip Openers, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists
EQUIPMENT (OPTIONAL)Bolster or Block or Rolled Up Blanket
DESCRIPTIONThis gentle stretch & strengthen class is designed for when Migraine Warriors want to keep their (Migraine) glasses on. But all are welcome to join this session whether or not you are wearing glasses! Expect lots of breath & fun!
OBSERVE & TRUST IN HEALING
TARGET AREAFull Body, Ankles, Arms, Core, Feet, Glutes, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists
EQUIPMENT (OPTIONAL)None
DESCRIPTIONOur bodies were created with natural healing capabilities. Sometimes we can forget that & allow our bodies' danger response system to override and create unnecessary fear that gets stored in our mind & body. Take time to observe and trust in your body's natural capabilities.