Welcome,
Friend.
In this practice,
We'll explore a technique called pendulation,
Inspired by somatic experiencing therapy and brain retraining principles.
This is a gentle,
Body-based way of easing the fear around uncomfortable sensations,
Including chronic pain,
Fatigue,
Digestive upset,
And more.
With pendulation,
We practice moving our attention,
Like a slow,
Swinging pendulum,
From a pleasant or neutral sensation in the body,
To a more challenging one,
And then back again.
We are not trying to change or fix anything,
But to build resilience,
Helping your nervous system learn,
This sensation is safe,
And I can be with this.
We often learn to fight or run from our discomfort,
But today we'll try something new,
Turning toward the body with friendly curiosity,
Just a little bit at a time,
Like slowly turning up the volume knob,
Then turning it back down.
So let's begin.
You can be seated or lying down,
Whatever feels most supportive.
And when you're ready,
Let your eyes close.
Take a deep breath in through your nose,
And slowly sigh it out your mouth.
Again,
A slow,
Full breath in,
And a gentle exhale out.
Let your body settle,
Just a little more with each breath.
Feel the support beneath you,
The chair,
The cushion,
The ground.
And let yourself rest into that support,
Nothing to fix,
Nowhere to be.
Now start to slowly scan through your body,
From head to toe.
See if there's any area,
Even just a tiny spot,
That feels pleasant,
Or even just okay.
It could be a warm tingling in your hands,
The feeling of air at your nostrils,
A pleasant weight of your feet.
When you find something that feels good,
Or at least neutral,
Let your attention rest there.
Just be with it.
This is your anchor,
A safe place you can return to again and again.
Now very gently begin to bring your awareness to an area that feels more challenging.
Maybe a place of tension,
Pressure,
Pain,
Or fatigue.
Don't dive into it,
Just notice it from a distance.
Good,
And now slowly move your attention back to the pleasant place,
Your anchor.
Breathe into that area,
Let it support you.
You're doing great.
So let's repeat that,
Slowly and gently.
Move back to the challenging sensation,
Just for a few breaths this time.
You might silently say,
I see you.
No need to change it,
Just notice.
And now return again to the pleasant area.
Feel what it's like to be here.
What's the quality of this sensation?
Is it soft?
Warm?
Steady?
Now shift back to the more difficult area again.
This time,
Notice its texture.
Is the sensation tight?
Achy?
Numb?
Is it moving or still?
Just noticing.
And now back to the pleasant or neutral spot.
You're pendulating,
Gently swinging from one sensation to another.
Teaching your nervous system that it is safe to feel.
One breath at a time.
Take a moment to do this at your own pace.
No pressure.
If either sensation shifts or changes,
That's okay.
Just notice that.
You can always find new spots to work with.
And if emotions arise,
Let them.
They're a part of the body too.
You are allowed to feel.
Now,
Before we close,
Let your attention fully rest in the pleasant spot.
Breathe into it.
Let that good feeling spread throughout your whole body.
Imagine it moving like liquid sunshine.
From your feet,
Up through your spine,
All the way to the top of your head.
Spreading out through every muscle and bone,
Every cell of your body.
Letting that feeling of ease,
Or even just okay-ness,
Fill you up now.
And as we come to a close,
Take one last deep,
Nourishing breath in.
And let it all go.
Gently wiggle your fingers and toes.
Feel yourself returning to the room.
Maybe place a hand on your heart or your belly.
And when you're ready,
Slowly open your eyes.
Great job.
You just practiced something powerful.
You didn't avoid discomfort.
You turned toward it with kindness.
And you reminded your body that you are safe,
Even in the presence of sensation.
So you can return to this practice anytime.
For just a few minutes,
Or longer if you need.
So thank you so much for joining me today.
And I hope to see you back here soon.
