Mindfulness for Migraine 4-week Course
Living With Migraine Can Feel Isolating
Migraine is more than a headache. It can affect your nervous system, your energy, your work, your relationships, and your sense of stability.
Whilst mindfulness is not a cure for migraine, research shows that it can support:
- Reduced stress reactivity
- Improved pain coping
- Greater nervous system regulation
- Increased sense of agency and resilience
This course is designed specifically for people living with migraine and recurrent headache conditions.
What You’ll Learn
Over 8 weeks, you’ll develop practical mindfulness skills adapted for sensitive nervous systems.
Each session includes:
- Guided mindfulness practices (gentle and adaptable)
- Education on stress, the brain, and the pain cycle
- Nervous system regulation tools
- Skills for responding to early warning signs
- Group reflection and discussion
- Home practices to integrate into daily life
All practices are optional and modifiable. You are always encouraged to work at your own pace.
Who This Course Is For
This course may be a good fit if you:
- Live with migraine or chronic headache
- Notice stress is a trigger or amplifier
- Want practical coping tools grounded in evidence
- Are looking for a supportive community
No experience needed, just curiosity and openness.
Course Details
Format: Live online (Zoom), accessible, and trauma-aware
Duration: 4 weekly sessions
Session Length: 90 minutes
Time:TBD – 12:00-1:30 EST
Dates: Fall 2026
Fee: $250
In the spirit of generosity, spaces are available to those who genuinely cannot afford the full cost of the retreat. Alternative payment options may be considered. Please contact Natanya.Mandel@mindfulnesseveryday.org to review options
Recordings: This program is live, and small group. Due to privacy and confidentiality, the sessions will not be recorded.
This program compliments medical care. It is not therapy, and does not replace appropriate medical care.
Meet Your Facilitators
I’m a mindfulness facilitator and accredited coach specializing in supporting people living with migraine and sensitive nervous systems. I bring together mindfulness-based approaches, somatic awareness, and compassionate behaviour change to help individuals build practical skills for self-regulation and resilience. I’ve facilitated mindfulness programs, workshops, and coaching for hundreds of participants through nonprofit and community settings. My work is trauma-aware, evidence-informed, and grounded in my own lived experience of migraine.
You can learn more about me at Natanya Coaching
I am an Argentinian medical doctor specializing in Family Medicine, with more than a decade of experience supporting individuals and families through every stage of life.
After moving to Canada and raising my two children, I became a Kripalu and Mindful Yoga Teacher and created support groups for pregnant and menopausal women. I have also taught and trained others in pregnancy, healthy aging, menopause, mental health, mindfulness, pelvic health, digestion, and yoga.
My ongoing studies in Naturopathic Medicine have expanded the tools I use to support people in achieving their health goals. My approach integrates medical knowledge, yoga, mindfulness, and lifestyle counselling to care for the whole person—physically, emotionally, and mentally.
Our Approach at Mindfulness Everyday
At Mindfulness Everyday, we are committed to delivering mindfulness programs that are:
- Secular and inclusive
- Accessible and adaptable
- Trama-aware
- Grounded in research
- Compassionate and practical
We believe mindfulness is a skill that can be developed and that small, consistent practices can make a meaningful difference over time.
What Participants Often Report
Whilst outcomes vary, many participants describe:
- Greater calm during early migraine symptoms
- Reduced fear around physical sensations
- Improved pacing and boundary setting
- A more compassionate relationship with their body
- Feeling less alone