Because migraine occurs in many patients with fibromyalgia, chronic fatigue syndrome, and chronic myofascial pain and this is migraine awareness month, I felt you might find the following excerpt from our book Fibromyalgia, Chronic Fatigue Syndrome and Myofascial Pain helpful. Following the excerpt are some more recent research citations on migraine if you are so inclined to share with your healthcare provider.
From Integrative Therapies for Fibromyalgia, Chronic FatigueSyndrome and Myofascial Pain: The Mind Body Connection, pgs. 285-286.
I combine body scanning with progressive muscle relaxation for dealing with migraine, chronic pain, and tension...I lie down on my back in a comfortable, quiet place, usually my bed.
- I allow my eyelids to gently close while feeling the softness of their flowing movement across my eyes.
- I practice diaphragmatic breathing, focusing on the sound of each breath as the air moves in and out of my nose or mouth.
- I begin progressive relaxation by starting at the top of my head and proceeding down my body to the tips of my toes, paying close attention to each individual segment.
- I contract the muscles around the area I am concentrating on, and allow the tension to release as I relax the muscles.
- If I have a hard time releasing the tension, or find my mind keeps drifting back to this area after I have left it, I go back to it.
- For resistant areas, I visualize something comforting as I release the tightened muscles. I might imagine my head full of gelatin that starts to melt as I release the tension in my head. I imagine multiple colors blending into one, full of the strength needed to push out the resistant toxins.
- As I leave each area, I take a deep breath and blow off the cellular waste that had been allowed to accumulate there.
- I allow myself to recognize different sensations, like pain, numbness, tightness, or coldness.
- I move along my body parts, from eyebrows to nose, to mouth, to neck, to shoulders, to arms, to fingers, and so on.
- If the soreness or sensation is deeper, perhaps lodged in my organs where I cannot intentionally contract and release, I visualize something internally soothing, like warm herbal tea or chicken broth flowing from my mouth down my throat, then coating my stomach and comforting me.
If I’m still awake by the time I get to my toes, I take a deep breath and allow my body to cleanse itself as a whole.