Question: In the last couple of months, I have experienced a chronic headache in my forehead and after checking with doctors etc nothing could be found. I then kind of had the intuition it could be related to my meditation practice. It's more the 2 years I meditate daily for 20/30 minutes or more. I have come around some articles online reading that focusing on the breath (especially in the nostrils, which I used to do) could lead to an accumulation of energy around the third eye chakra, and it seemed to me my pain felt exactly like this. I have now taken a break from my daily practice and the headache got much better and nearly disappeared, but as I stopped meditating I really miss the peaceful state of mind and presence I had when I meditated daily, so I would like to start again soon. I would be so grateful to get tips from you on this.

Answer: 
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> In the last couple of months i have experienced a chronic headache in my forehead and after checking with doctors etc nothing could be found. I then kind of had the intuition it could be related to my meditation practice. Its more the 2 years I meditate daily for 20/30 mins or more.
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> 
> 

Are you meditating while "looking" at your nostrils with eyes closed? 

If so, that creates tension in the eye muscles, namely the *medial rectus muscle* and the *inferior/obliquee rectus muscle*. The function of the medial rectus muscle is to turn the eye towards the midline and nose, while the inferior/obliquee muscles are responsible for vertical movement, in this case depression of the eye, i.e. looking downwards.

[![enter image description here](https://i.stack.imgur.com/5DD0L.jpg)](https://i.stack.imgur.com/5DD0L.jpg)

This is a common problem for many meditators who use the area around the upper lip and/or nostrils (anapana region) as a meditation object. They tend to look at that spot with their eyes closed, hence the build up of muscle tension. 

Some meditators falsely think that doing something with their physical eyes will actually produce the nimitta. Nothing in the practice is the result of doing anything with the physical eyes.

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> ... I have now taken a break from my daily practice and the headache got much better and nearly disappeared ...
> 
> 
> 

This further supports the hypothesis that the pain is caused by muscle tension in the eye muscles.

The solution to the problem is to first and foremost stop looking at your nostrils. That is very difficult in the beginning but after a while it will become easier. Start by doing short meditation sessions such as a couple of minutes and then progress to 5, 10 minutes and so forth.

Before meditation try to relax your eyes. This can be done in several ways:

* Consciously place attention on your eyes/eye sockets and try to relax them. Be aware of how your eyes move during meditation and if they begin to turn towards the nostrils or upper lip, then again try to relax them. When meditating your eyes should not do anything at all. They should just be relaxed and not moving.
* [Do these stretching exercises for the eyes](https://www.stretchnow.com.au/eye-exercise). Follow the instructions given. These exercises should be done 3 times a day. They work both as a preventive measure and treatment for headaches caused by tension in the eye muscles.

Hope this helps.

By the way, I'm a meditator and a licensed physiotherapist.
Try a meditation practice like ‘*Loving kindness meditation.*’ Here, you first direct loving-kindness to yourself and gradually extend to people you know and even to enemies (if you have any) at the end (you should be able to find more info regarding this meditation on the web). 
Another thing to try is to simply observe your thoughts – how they come and go. Then, “I miss the peaceful states” becomes merely another arising and ceasing thought. This meditation would also lead you to peace.