Special Place

Visual imagery is a relaxation technique that can help distract you from your headache pain and any other uncomfortable or distressing symptoms, thoughts, and emotions.

Gently guiding yourself into a comfortable and supported position, either sitting up in a chair or lying down.

Closing your eyes and focusing on your breath, slowly breathing in and exhaling deeply, letting go of all the tension in your body.

Breathing in and imagining the word relax or calm or any other phrase that helps you feel completely relaxed.

Continuing for a few more breaths in and out.

If you notice your mind wandering to your pain or any other uncomfortable sensations, just gently guide your attention back to your breath.

Visually scanning your body for any areas of tension, breathing in, and as you breathe out, letting that tension go—becoming more relaxed and noticing all the sensations of relaxation.

Now imagining yourself walking down a path to your special place—a location where you feel calm, safe, and secure. This could be a place you've been to before and felt completely relaxed or a place you've always wanted to visit.

As you walk down the path, noticing your surroundings and feeling the warmth in your body. Taking another breath in, and as you exhale, letting go of any remaining tension in your body as you prepare to enter your special place.

Allowing yourself permission. Imagining yourself entering your special place, using all of your senses as you feel that you are really in your special place.

Noticing the ground beneath your feet as you walk through your special place, focusing on your surroundings and all that you can see, paying attention to the different colors and shapes, observing the sounds that you can hear, and the things that you can taste.

Reaching out and touching something, paying attention to how the different textures feel on your skin, smelling the air and any other fragrances that are soothing.

Letting your mind drift away from the present moment to your special place—feeling at peace and completely relaxed.

Letting the tension melt away and finding a comfortable place to sit or lie down in your special place as you focus on the sights, sounds, and smells that surround you.

Again noticing the sensations in your body as the tension continues to melt away, taking care of yourself and enjoying your special place as you feel more deeply relaxed and regenerated—knowing that you can stay in your special place as long as you need.

And when you are ready, slowly walking back along the path you came in on, feeling the warm and relaxing sensations in your body.

As I count back from three, two, and one, gently opening your eyes and bringing your attention back to your current surroundings.