Pendulation - A Somatic Healing Practice

Dr. Peter Levine, a leading expert in trauma and the founder of Somatic Experiencing, describes pendulation as the gentle back-and-forth movement of attention between two states: a resource (a neutral, pleasant, or safe sensation) and an activation (an area of tension, pain, or numbness). This mindful oscillation helps the nervous system learn that it can safely move between contraction and relaxation. Over time, pendulation supports the completion of previously stuck stress responses, releasing stored tension and restoring a natural sense of flow and balance in the body.

Here’s a simple, do-at-home version (5–10 minutes):

1. Orient & arrive
   Look around the room. Name a few things you see. Feel your feet on the floor and your seat supported.

2. Find a resource
   Notice anywhere that feels okay or better than the rest (warm hands, steady breath, contact with the chair). Stay with the most pleasant or neutral sensation for 30–60 seconds.

3. Touch the activation (titration)
   Gently bring attention to the area that feels stuck (e.g., pelvis). Name what you notice, eg pressure, dullness, heat, numbness, without changing it. Stay just 10–20 seconds.

4. Pendulate back to the resource
   Return your attention to what feels safe/pleasant (breath, hands, support). Wait for a tiny sign of settling—sigh, swallow, warmer hands, softer jaw.

5. Repeat the swing
   Go back to the pelvis for a small visit, then return to the resource. Two or three rounds are enough. You’re aiming for tiny doses, not deep dives.

6. Allow discharge
   If trembling, warmth, tears, or a deeper breath show up, great. Let it happen. Keep your attention slow and curious.

7. Close & ground
   End with the resource, then look around the room again. Stretch, stand, or sip water.

Keep your practice gentle and slow. If you start to feel dizzy, spacey, or overwhelmed, pause, open your eyes, look around, and ground by feeling your feet on the floor. Consistency matters more than intensity: short, regular practice is far more effective than occasional deep dives. If you have a history of severe trauma, it’s best to work with a qualified professional to ensure safety and support.