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Resilience Through The Power of Presence, Part 3

Be sure to go over Parts 1 and 2 before trying this chapter.

Pendulation Exercise

Now that you are familiar with feeling the different sensations in your body, hopefully you have also experienced the softening and relaxation of your body as you experience the sensations.

Pendulation is an exercise where you gently “touch in” the part of your body that is less comfortable and then back to the comfortable sensations again. The goal of this exercise is to be able to consciously swing from pleasant to unpleasant and back again.

Your sense of well-being is based on your ability to self regulate. Overwhelm and stress are part of life and cannot be eliminated but they can help you build strengths and character if you avoid getting stuck in that state.

Exercise Steps

  1. Comfort: Sit or lie down comfortably, notice where you body feels the most comfortable
  2. Experience: As with the first exercise, describe and experience 3 different sensations. Notice how your body feels. Do this until your body feels calm and relaxed
  3. Shift: Now take a moment to notice another part of your body that is less comfortable (do not choose the part that has the most excruciating pain / discomfort). Again, describe and experience 3 different sensations, without any judgement. Notice how your body feels
  4. Return: Now go back to the area in step 2 and experience the same 3 comfortable sensations again. Notice how long it takes for your body to return to the same calm and relaxed state
  5. Balance: Repeat steps 3 and 2. This is the pendulation between good and not so good sensations.
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Regain Balance and Control

With daily practice, you will notice that it takes less time to swing back to the comfortable state. As you get more comfortable with this, you may also challenge yourself by “touching” into the more sensitive or painful parts of your body.

Do not stay in there too long at first and make sure that you can always swing back into the comfortable state. Progress as you feel more confident with your ability to regain balance and control of your feelings.

In the final blog of this series, you will learn to apply this sensory skill in any traumatic experience and integrate your other senses