Mindfulness for Migraine
Lunchtime Program

Living with migraine or chronic headache can feel overwhelming, unpredictable, and isolating. It affects your body, your energy, your confidence, and your capacity to show up in daily life.

Mindfulness can’t “cure” migraine — but the right approach can change your relationship with pain, support your nervous system, and create more steadiness, clarity, and agency in your day-to-day life.

This 8-week lunchtime program offers a practical, accessible way to learn and integrate mindfulness into real life — even if you have never meditated before, have tried mindfulness and struggled, or worry that you “can’t sit still.”

This program is flare-friendly, camera-optional, and designed with migraine physiology and lived experience in mind.

💛Who this program is for:

This course is designed for people living with:

• Migraine (episodic or chronic)

• Tension-type headache or mixed headache disorders

• Stress-related symptom flare-ups

• Emotional burnout or overwhelm connected to pain

• A desire to build sustainable, evidence-informed coping skills

You do not need previous mindfulness experience.
You do not need to be symptom-free to join — you are welcome exactly as you are.

🌿What you'll learn:

Over 8 weeks, you’ll explore mindfulness skills designed to support migraine and chronic pain, including:

✔ Mindfulness fundamentals

• How to meet sensations without fear or resistance

• Building steadiness and self-compassion

✔ Nervous system regulation

• Breath practices that support the migraine-prone brain

• Gentle grounding techniques for anxious or stressed moments

✔ Working with pain and discomfort

• Approaches to reduce secondary suffering

• Somatic awareness practices that don’t overwhelm the system

✔ Stress + migraine connection

• Understanding the “migraine threshold”

• Skills for pacing, boundaries, and self-care

✔ Mindful living & habit building

• Mini-practices for daily life

• Creating supportive routines that feel realistic and sustainable

✔ Community and shared humanity

• Safe, structured space to learn from and with others

• Optional sharing — no pressure

All practices are trauma-informed, beginner-friendly, and adapted for people with migraine (including light/sound sensitivity considerations).

🧘‍♀️What the weekly sessions look like

Each 80-minute lunchtime session includes:

• A guided mindfulness practice (10–25 minutes)

• Teaching on a weekly theme

• Simple, optional home practices

• Space for questions, reflection, and gentle discussion

🌼Why mindfulness for migraine?

"I want to stop fighting my pain-and start living again"
This program is about finding a new way forward-one that meets you with kindness, and helps you reconnect with the life you want to live.

Mindfulness-based training can support people with migraine by:

• Reducing stress reactivity

• Improving pain coping skills

• Supporting emotional resilience

• Lowering nervous system amplification

• Helping people feel more in control, even when symptoms are unpredictable

Research-informed. Lived-experience informed. Community supported.

Course Overview:

This specialized course is designed to provide practical tools and techniques for individuals living with migraine and chronic pain to navigate their journey with greater ease and resilience. Through mindfulness practices tailored specifically for pain management, you will learn how to cultivate a deeper sense of calm amidst the storm of physical discomfort.

Course Overview:

🕰️Wednesdays, 4:30-6:30pm est
📅24th September - 10th December, 2025
💻It's online, accessible, and trauma-aware
🎓No experience needed-just curiosity and openness

💬This course will be facilitated by:
Natanya Mandel, ACC, B,A. Comm, Migraine Coach/Mindfulness Facilitator/Patient Advocate

Natanya is a Migraine & Mind–Body Coach, mindfulness educator, and longtime migraine advocate. She is accredited, trauma-informed, SMART-trained, and has facilitated mindfulness programs across Canada and internationally.

Natanya brings both professional training and lived experience with migraine, offering a warm, grounded, and non-judgmental approach to skill-building and support.

(This program is practical and experiential. It is not clinical treatment or therapy.)

📅 Program Schedule

Start Date: Wednesday, April 1, 2026
Time: 12:00–1:20 PM ET
Length: 8 weeks
Location: Online (Zoom)
Recordings available: Yes
Group size: Small + supportive

🎉Join the interest list

If this program speaks to you, I’d love to keep you in the loop.
Add your name to the waiting list to receive updates as the program takes shape — including dates, curriculum details, pricing, and early enrolment opportunities.
There’s no commitment, just first access when doors open.

🌿 A compassionate space to learn, practice, and breathe — even on hard days