For millions of Americans living with chronic headaches and migraines, the mind-body practice known as meditation may offer a chance at real relief. One large study of complementary and alternative medicine use among patients with headaches found that about 17 percent had used meditation in the previous year to help ease their pain.

Many studies have found that mind-body techniques, such as meditation, can be effective in easing headaches and other causes of chronic pain. For example, a study published in the journal Psychosomatic Medicine found that Zen meditators, individuals trained in the art of meditation, generally experience less pain and can relieve pain during meditation.

What Is Meditation?

Based on ancient spiritual traditions, meditation teaches its practitioners how to focus attention and awareness. You ignore outer and inner distractions and concentrate on calmness, relaxation, and balance. Thoughts that arise during meditation are noticed but allowed to pass while keeping the mind open. In this way, the mind stays focused in the present moment. A meditation period can last between a few minutes to a few hours.

Types of Meditation

Many types of meditation are practiced around the world. Some common types practiced in the United States include:

  • Mindfulness. This type of meditation, being studied by the National Center for Complementary and Alternative Medicine (NCCAM), is part of the Buddhist religion. During this meditation you may learn to concentrate on your breathing. As you follow your breathing, you try to become completely focused and present in each moment. Your thoughts pass out of your mind without judgment, called nonjudgmental awareness. Over time the goal is to learn how to experience everyday life with greater acceptance, balance, and perspective.
  • Transcendental. This form of meditation, also being studied by NCCAM, is from the Hindu religion and involves the use of repeated words, phrases, or sounds — called mantras. By repeating a mantra, the meditator can block distracting thoughts and achieve a deep state of "restful alertness."
  • Vipassana. Vipassana means "to see things clearly" and has been taught as a way of healing the body and the mind. Also called insight meditation, vipassana is said to have been taught by the Buddha. Vipassana requires focusing on the deep connections between the body and the mind, while remaining calm and detached.
  • Zen. In Zen meditation, you close your mind to thoughts and put your whole being into the meditation, to achieve a state of concentration and realize your true self.

How Meditation Helps a Headache

Meditation has been shown to help offset the symptoms of chronic pain, including headaches. One study showed that 72 percent of patients with chronic pain who underwent meditation training reported significant reductions in their level of pain. In another study, patients who practiced meditation experienced fewer migraine headaches, enhanced their pain tolerance, and reported a greater sense of well-being.

Researchers are trying to learn more about what exactly happens in the body during meditation. Meditation may increase the activity of the part of the nervous system responsible for slowing heart rate and relaxing blood vessels, and inhibit the part of the nervous system responsible for stress. Some new research is examining how meditation may have an effect on brain waves. Since many headaches are caused or aggravated by stress, tension, and anxiety, mind-body techniques like meditation may relieve headaches simply by alleviating underlying stress.

Getting Started With Meditation

Whatever type of meditation you choose, keep in mind that most meditation techniques are somewhat similar and can be adapted to fit your own needs and preferences — all you need is an open mind and a quiet space. Meditation can be done in the classic sitting position, with your legs crossed on the floor, or while sitting in a chair, standing, or even walking.

Local classes can help you get started — community centers, senior centers, hospitals, and yoga studios provide courses in meditation. Additionally, there are a number of books and online courses that provide meditation instruction. Some organizations with Web sites you might find helpful include Insight Meditation Society and The Transcendental Meditation Program.

While meditation is generally helpful and safe, it is not a substitute for medical treatment. Work with your health care practitioner to come up with a plan for headache relief. Meditation may be a valuable addition to your overall treatment — once you learn how to use this mind-body practice, you can access these abilities anywhere, anytime.