Can Mindfulness Meditation Help with Migraine? Here’s What I Found Out

Can mindfulness meditation help migraine pain? Long-term migraineur Sarah Rathsack shares her findings.

When I first started practicing meditation for migraine, it wasn't easy.

I wish I could sit cross-legged, put my fingers and thumbs together, chant "om," and drift off into a Zen place.

Sadly, I'm not one of those people.

I’m a mom, teacher, wife, friend, writer, and person living with chronic migraine. My mind doesn’t just "shut off" to meditation. I imagine many people feel similarly.

But over time, I realized that that's why mindfulness meditation for migraine is called a "practice.” It takes time and effort before you start to see results.

Why I started looking into mindfulness meditation

I began meditating to help with the stress and anxiety that can cause migraine attacks (and often lingers afterward). I wanted to help myself deal with the inevitable pain by calming my mind and body. My hope was to find a sense of personal control over migraine, as living with chronic pain and illness often makes me feel powerless.

Finding holistic ways to deal with my body and emotions is integral to my life. I practice gratitude daily and thought meditation could help me turn my gratitude inward.

Above all, I enjoy being there in the present moment. I hoped that meditation could be a helpful tool for dealing with migraines and improving my self-awareness.

Does mindfulness meditation really help migraine?

The short answer: maybe.

At the moment, more research is needed to see if mindfulness meditation positively affects the severity or frequency of migraine attacks.

That said, current research into the benefits of mindfulness has found that mindfulness meditation can be helpful for stress relief and reducing symptoms of depression, anxiety, and some pain conditions. 

How mindfulness meditation works with chronic migraine

It’s important to remember that mindfulness meditation won’t cure migraine attacks or head pain. Instead, it may help how you contextualize and experience migraine pain over the long term by reducing anxiety and strengthening resilience. In turn, a more resilient, calmer mind may reduce the frequency of migraine headaches.

For example, by managing stress through mindfulness, you'll train your brain to be less reactive to stressors. Because stress can often trigger migraines, staying calm when facing challenges can help lessen the build-up of tension that eventually sparks a painful flare-up.

So, mindfulness meditation doesn't directly “treat” migraine attacks. Instead, it helps us manage one of their underlying catalysts (stress) over the long term.

Likewise, when you have a painful attack, mindfulness meditation isn’t a painkiller. However, it can help with self-awareness and visualizing your life beyond this moment of suffering. As in, “Remember - you have felt pain before, but you have also felt relief. The ups and downs of pain in your life show that this current level of pain is not permanent.”

In other words, catastrophizing pain can increase it, while a “this will pass” approach can help manage it.

In my experience, making time and finding a good place for meditation helps me relax and ease some muscle tension from my migraine attacks.

5 ways to use mindfulness meditation for a more migraine-friendly lifestyle

1. Find your “meditation style”

Finding the right meditation style takes trial and error, especially when targeting specific thoughts or feelings. I learned this during a migraine attack when I tried a guided meditation for pain. I hoped it would promote calm and clarity, preventing me from focusing on my headache. Essentially, I wanted a go-to "mind over matter" technique to help with my pain management.

Instead, the prompts intensified my pain and triggered panic. When asked to do a body scan and "identify where the pain is coming from," I immediately quit the session. My migraine pain was all-consuming, but there was no question as to where it hurt.

I also tried chanting during meditation but found it challenging since the language was unfamiliar and didn't feel relevant.

For migraine relief, mindfulness serves me as a distraction; I focus on a time when I wasn't in pain. I switch to soothing music without words, which helps calm my mind. And, when pain-free, I enjoy guided meditations as part of my relaxation techniques.

Many online resources and meditation apps offer various styles like guided visualizations, chants, and silent reflection. I prefer those that let me filter meditations by length since I usually can't focus for more than 10 minutes. It's nice to practice mindfulness without a long commitment.

I've been practicing mindfulness for migraine without realizing it. In my search for coping strategies, I've learned to focus on my breath and recall positive moments to ease my migraine-related anxiety.

While some transcendental meditations in the app didn't resonate with me, repeating affirmations like "I can do this," "You've done this before," and "Please God, hear my prayers," can help me cope.

2. Create a routine

I’ll be honest with you – meditation isn't yet part of my daily routine. Finding the time is a priority, but it's not always possible.

If you can’t find the time every day, start with a reasonable goal that works for your lifestyle and schedule. Try setting a timer on your phone for the day(s) and time you’d like to meditate. That way, you'll have a handy reminder.

Right now, I mainly use meditation to relax my body and mind. I do this when I feel a migraine coming or after a stressful event. The more I’ve practiced, the more I’ve found that I want to do it more. That’s a great first step!

3. Find a comfortable space

One of the best things about meditation is that you can do it almost anywhere. I generally love a dark, quiet room and a calm space. I've meditated in bed, in my living room, and even in the bath. Soaking in the tub, I was quicker to relax into deep breathing, and the warm water helped me achieve stillness in my body.

There are no rules regarding where you meditate, so choose whatever works for you. You might prefer the privacy of your bedroom or even an outdoor space.

As a migraineur, I know that sensory overload (too bright, too loud, too much) can trigger attacks. So, the key is to find a place pleasing to my senses, such as low light, low sound, a calming scent (lavender or peppermint essential oil) or no scent at all, and a comfortable temperature. This environment helps set the stage for relaxation.

4. Practice, practice, practice

If you’re testing the waters with mindfulness methodologies, remember that meditation isn't about being perfect. There is no right or wrong way, place, or time to do it.

It’s OK if you get lost, distracted, or can only commit to a few minutes each time.

5. Give it time

Like most things, really getting into a groove with meditation takes time. It can be hard to "drop in" right away. I definitely struggle with clearing my mind.

Some people devote years to mastering the art of meditation, and they still struggle at times!

Be gentle with yourself if you get distracted, and don’t get discouraged if it doesn’t seem to click right away.

The takeaway

So, does mindfulness meditation for migraine really work? Well, meditation is like any therapy – we all react differently and benefit in different ways.

Mindfulness is just one wellness practice that promotes stress reduction, emotional regulation, and pain management. But remember, you will only see how it improves your quality of life with time and practice.

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01515 MAY 2025