Pendulation

Deepen your focus with each breath, feeling your body relax and your mind settle. When you're ready, bring your awareness to a part of your body that feels comfortable or neutral. Notice any sensations in this area—perhaps a feeling of ease or warmth, or maybe a subtle tingling sensation. Allow yourself to rest in this sensation for a moment.

Now, gently shift your awareness to a part of your body that feels tense, uncomfortable, or holds some sensation of stress. Notice what sensations are present here, perhaps a tightness, heaviness, or a different kind of awareness. Allow yourself to stay with these sensations, noticing them without judgment or the need to change them. Simply observe what is present, letting your breath flow naturally.

Begin to gently move your awareness back and forth between the area of comfort and the area of discomfort, like a pendulum swinging slowly. Perhaps you notice a shift in sensations, like waves gently ebbing and flowing on a shoreline, or an image of a leaf drifting on a gentle stream. Allow yourself to find a rhythm that feels soothing, noticing how each shift of awareness creates a different experience in your body.

As we draw this practice to a close, allow your awareness to settle back into a place of comfort or neutrality. Take a few deep breaths, grounding yourself in the sensations of safety and ease. You might feel a sense of balance or peace, or perhaps a different sensation altogether. When you’re ready, slowly open your eyes or lift your gaze, bringing with you a sense of harmony and presence.