Acceptance Using Pendulation

This acceptance meditation incorporates Pendulation as an interventional bridge of acceptance. Pendulation is a somatic experiencing intervention to help attenuate emotional and physical pains by allowing your body to experience discomfort in a safe manner, thereby sending safety in me messages (SIMs) versus danger in the messages (DIMs) to the nervous system. Practicing this meditation regularly can afford your emotional and physical pain relief.

Transcript

Pendulation is a great skill to practice and best done regularly.

It will equip you with confidence in how to relate differently to what shows up.

May that be a difficult thought,

Emotion,

Or physical sensation.

It's actually a great way to reprogram DIMMs,

Danger meme messages,

Through the lens of SIMs,

Safety meme messages,

To deactivate the harm alarm in your brain.

It's just a great way to bring back a state of balance through your nervous system.

Let's begin.

Just notice the flow and sensation of your breath.

May that be a belly or nose.

Just simply connect with the breath.

If you wish,

You could use some soft mental notes of in,

Out,

If you notice the breath of the nose,

Or belly rising,

Belly falling,

If you notice the breath of the belly.

Just connecting with the flow and sensation of your breath.

When you notice a shift in your body,

A settling of the mind,

Scan your body quickly and notice where you feel any sort of tension that you're holding onto.

Once you locate the area of your body that's holding onto tension,

Attend to it.

Just notice it.

Notice the size,

The shape,

And the quality of its symptoms.

Just notice that for about three to five breaths.

And as you're noticing the tension,

Again,

Just connecting with your breath and just observing it.

Noticing the size,

Shape,

And quality.

And then return to where you feel the breath in the body using those soft mental notes.

For another three to five breaths.

Then returning to the area where you notice the tension and see if anything has changed and just continue to watch,

Just see what happens next.

Bring in a quality of acceptance,

Non-judgment,

And curiosity.

Again,

Just doing this for about three to five breaths,

Then returning to where you notice the breath in the body.

Just going back and forth between a pleasant sensation and the unpleasantness of what is there.

Again,

Noticing the flow and sensation of your breath for a couple of breaths.

Then going to the area that you're holding onto tension for three to five breaths.

Just going back and forth very gently,

Very easily,

Very compassionately.

Just taking your time.

Notice this one is there.

Try practicing this throughout the day with your eyes open.

And if you can,

Practice this with your eyes closed.

Practice when the moment comes and the thought,

Emotion,

Or physical sensation takes your attention away from what you're doing or what matters to you.

Use this pendulation exercise.

Have a great day.

Reviews

Good pace with enough spaciousness, pleasant voice.

Honestly can’t wait to repeat. Likely later today.

Great technique. Thank you. You have a calming voice as well.

Oooh thank you Les - I’ve not done a meditation like this before and I really enjoyed it. I’m looking forward to using this technique. Cheers!! 😁

Excellent tool, I will come back to it!

Easy to follow exercise that I look forward to using throughout day.

I could feel you compassion and relaxed presence through you voice immediately. Your pace and words are very accessible. Thank you for your contribution. It really helped me today.

Awesome new tool

Thank you 💙 🙏💙

This was a new practice for me and it really helped ease tension! Thank you!