Expanding Through Safety & Sensation (Pendulation) - Short

This short meditation introduces you to the practice of pendulation. Gently moving between sensations of safety and areas of discomfort in the body. You’ll be guided to notice how your body responds, allowing space for tension to soften and balance to return. Through slow awareness and grounded breath, this practice helps regulate your nervous system, build resilience, and expand your capacity to feel and stay present with what’s here.

Transcript

This is a space to gently build connection with your body,

To expand your capacity to feel what's there without pushing or overwhelming.

Begin by finding a supportive position,

Either seated or lying down.

Let your body settle into the surface beneath you,

Let your breath soften just a little and gently bring your attention to the base of your spine.

Visualise warm roots growing from this space,

Moving deep into the earth.

Let them spread wide,

Anchoring you into safety and presence.

Take a deep breath in through your nose and slowly exhale through your mouth and again breathing in and out,

Allowing yourself to be here.

We're going to gently explore two places within you today,

A place of discomfort and a place of steadiness.

This is called pendulation,

A soft movement between what's hard and what's okay.

Let's begin by finding a resource place,

Scan through your body and notice where you feel the most neutral,

The most steady or the most safe.

Maybe this is your hands,

Your breath,

Your legs or your feet and just bring your full awareness there.

Notice its texture,

Temperature,

Weight.

This is your anchor for today's practice.

I invite you to stay here for just a few breaths,

Letting your anchor support you.

Now gently shift your attention to a part of your body that feels a little more activated.

Maybe there's some tightness,

There's some fluttering or heaviness.

Just finding one small area.

Notice where it lives in your body.

Notice its size,

Its shape,

Its temperature,

Maybe it has a color.

There's nothing to change,

We're just noticing and then gently return to your resource place,

Your anchor and breathe into the steadiness,

Into the safety of this place.

Letting your system settle here and if it feels right,

Pendulate once more.

Return back to the place of activation,

Just for a breath or two and then come back,

Back to the place of steadiness,

Back to your resource place,

Your anchor.

You're showing your body that it can move between sensations,

That you're not stuck in activation,

That you can return.

Let yourself rest now in your resource place.

Let that steadiness and safety and presence expand.

Breathe it in.

Feel the ground beneath you,

The safety of your breath,

The space you've created.

When you're ready,

Begin to bring small movements back into the body and take one final last slow breath,

Closing out today's practice.