Somatic Pendulation Meditation

Somatic Pendulation: Learning to Move Between Activation and Ease

No mud. No lotus.

Our nervous system is not meant to stay in one state.

When stress, trauma, or chronic pain are present, the body can get stuck in overactivation (fight/flight) or shutdown (freeze). Somatic therapy helps restore flexibility by teaching the nervous system how to gently move between states.

One powerful practice is pendulation.

Pendulation means shifting attention back and forth between:

• a place of tension or activation

• a place that feels neutral, steady, or supportive

Instead of forcing ourselves to “push through” discomfort, we learn to touch the edge of sensation and return to safety.

This process builds interoceptive awareness — the ability to notice what is happening inside the body — without becoming overwhelmed.

Over time, the nervous system learns an important message:

 Activation can rise… and it can settle.

 Sensations can change.

 You have the capacity to move between discomfort and ease.

This gentle back-and-forth helps expand the window of tolerance, allowing the body to process stress more safely.

Small shifts matter.

Sometimes the work is simply noticing:

Where in my body feels tense?

Where feels supported?

Can I move my attention between them?

That movement is regulation.

I invite you to practice this guided meditation.

Warmly,

Jennifer Bernard PhD

Still Point Psychotherapy "Grounded in Science. Rooted in Compassion."