🌊 PENDULATION PRACTICE
A Somatic Way to Soothe Distress
From Ashley Russell, EMDR Therapist | emdrbristol.org
🌀 What Is Pendulation?
Pendulation is your body’s natural rhythm of moving between activation and calm — between discomfort and relief.
Rather than getting stuck in pain or dissociation, we gently shift our attention between parts of the body that feel different.
This builds nervous system flexibility — the ability to feel without being overwhelmed.
⚖️ What You’ll Need
🧭 Step-by-Step Practice
🔹 Step 1: Notice a Place of Discomfort
This could be a part of your body that feels:
You might say:
“I'm noticing this spot. I’m not trying to change it — just noticing.”
You only need to feel it a little — no need to go into overwhelm.
🔸 Step 2: Find a Place of Neutrality or Ease
Scan your body for a place that feels:
“This place feels more okay. I can rest my attention here.”
🔁 Step 3: Gently Pendulate
Now slowly shift your attention between the two places:
Stay curious. Don’t push. You’re building the ability to feel safely.
🧶 What You Might Notice
🧘♀️ Closing
Let your awareness settle on the easier place. Take a few slow breaths.
You might thank your body for trying something new.
“I noticed. I didn’t force. I came back to centre.”
That’s pendulation.
📄 Download this as a printable PDF:
👉 PENDULATION PRACTICE – Ashley Russell
🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
✴️ Adapted from the work of Dr. Peter Levine (Somatic Experienceing®)
Feel free to share with credit. It helps keep the care connected to the source.
A Somatic Way to Soothe Distress
From Ashley Russell, EMDR Therapist | emdrbristol.org
🌀 What Is Pendulation?
Pendulation is your body’s natural rhythm of moving between activation and calm — between discomfort and relief.
Rather than getting stuck in pain or dissociation, we gently shift our attention between parts of the body that feel different.
This builds nervous system flexibility — the ability to feel without being overwhelmed.
⚖️ What You’ll Need
- A quiet space (or headphones if that’s not an option)
- A few minutes without interruption
- Curiosity, not pressure
🧭 Step-by-Step Practice
🔹 Step 1: Notice a Place of Discomfort
This could be a part of your body that feels:
- Tight
- Hot
- Numb
- Jittery
- Heavy
- Achy
- Buzzy
You might say:
“I'm noticing this spot. I’m not trying to change it — just noticing.”
You only need to feel it a little — no need to go into overwhelm.
🔸 Step 2: Find a Place of Neutrality or Ease
Scan your body for a place that feels:
- Neutral
- Stable
- Comfortable
- Warm
- Open
- Pleasant
- The soles of your feet
- The contact between your body and the chair
- A hand resting on your lap
- A calm area like the belly, back, or jaw
“This place feels more okay. I can rest my attention here.”
🔁 Step 3: Gently Pendulate
Now slowly shift your attention between the two places:
- Notice the discomfort (briefly)
- Shift to the place of ease (rest there longer)
- Go back to discomfort (just enough)
- Return again to ease
Stay curious. Don’t push. You’re building the ability to feel safely.
🧶 What You Might Notice
- Breath softening
- A sigh or yawn
- A sensation moving or changing
- Less charge in the discomfort
- Or nothing! That’s okay too.
🧘♀️ Closing
Let your awareness settle on the easier place. Take a few slow breaths.
You might thank your body for trying something new.
“I noticed. I didn’t force. I came back to centre.”
That’s pendulation.
📄 Download this as a printable PDF:
👉 PENDULATION PRACTICE – Ashley Russell
🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
✴️ Adapted from the work of Dr. Peter Levine (Somatic Experienceing®)
Feel free to share with credit. It helps keep the care connected to the source.