Pendulation

 

  1. Close your eyes, or if more comfortable keep them open but unfocused, or look down. Become aware of your breathing, feel the air as it comes in through your nostrils. Feel your chest rise as you breathe in new air and feel it fall as the old air is exhaled, feel yourself start to relax as your rhythmic breathing slows your heart rate.
  2. Attention into body: Just drop your thoughts and feelings into your body. Where do you feel upsetting/uncomfortable/painful sensations in your body? What do you notice in your body? Just feel what that feels like. What does this place look like? Size? Colour? Movement? Texture? Temperature? If it has a smell? If it was a person, what kind of person would it be?
  3. On a scale of 0-10 how distressing is this area to you now?
  4. Shift to your place of resource: find a place in your body that is neutral, interesting or pleasurable. Shift your attention to this place. Describe the qualities of this place. Just feel what that feels like in your body. What does this place look like? Size? Colour? Movement? Texture? Temperature? If it has a smell? If it was a person, what kind of person would it be? 
  5. Pendulate: focus your attention on the neutral, interesting or pleasurable place and enjoy this place.
  6. Then shift your attention to the place where the distress is
  7. Add affirmation: “I am observing this area, I am handling this, I am friends with all parts of me, etc
  8. Then shift your attention back to the neutral place
  9. Add affirmation: “I am observing this area, I am handling this, I am friends with all parts of me, etc”
  10. What do you notice?
  11. Keep repeating for a while.
  12. Assess your distress on a scale of 0-10 and continue to pendulate until the score drops.
  13. Finish on the neutral/positive place.
  14. Now slowly bring yourself back into the room, become aware of the seat you are sitting on, feel your body against it, feel the floor beneath your feet, start to hear the noises outside and when you are ready gradually open your eyes.