Welcome.
Take a moment to arrive wherever you are and however you are.
This is a space for noticing,
For softening,
For coming into contact with both safety and sensation.
Pendulation invites us to gently move between comfort and discomfort,
Between regulation and activation.
Like waves meeting the shore.
There is no need to force or fix anything.
We will observe,
Allow and return.
Let's begin with accessing and calling in a sense of curiosity and kindness.
Noticing what sensation arises for you in this moment.
Which sensation is the loudest in your body right now?
And as you bring this curiosity and kindness to it,
As if you are feeling it for the very first time,
And perhaps this sensation has been with you longer,
And perhaps it is the very first time that you are experiencing it,
Nonetheless,
Can you be so curious,
Be so open to it?
And then we will find a spot in the body that feels either safe and if safety is too far away for you right now,
Too out of reach,
Can you find a spot in your body that feels neutral?
And it doesn't have to be a big place in your body,
It can be an ear,
It can be the tip of your finger or the tip of your toe.
And once you've found your safe or neutral spot,
We will practice being here for a little bit longer to really sink into this feeling of safety or into the neutral feeling.
And perhaps you're noticing that you're yawning perhaps or taking a deeper breath.
This is your nervous system that's beginning to regulate itself.
Whenever you feel ready,
We'll bring our focus back to a place in your body that feels activated or that you want to work with today and get more curious about.
And what sometimes happens is because we sink into safety or a neutral sensation in the body,
That our activated sensation softens too.
And then we'll gently bring our awareness back to the safe or neutral spot,
A little place somewhere inside your body that feels comfortable.
We'll rest here for a little bit.
And perhaps taking a bigger breath here,
Allowing your belly to expand and gently sighing out as you exhale.
And bringing your awareness back to the activated part of your body.
And we bring again this very new sense of curiosity.
What can you notice now about this area in your body?
And gently bringing your awareness back to your safe or neutral place.
Let's take three bigger breaths here,
Breathing into your safe or neutral spot and fully exhaling out through the mouth.
Gentle inhale and a full sigh out.
And one last time at your own pace.
Gently begin to wiggle your toes and your fingers,
Allowing yourself to slowly open your eyes and orient yourself back into your space.
Noticing the walls surrounding you,
Bringing your focus to one object in front of you,
Fully focusing on that object,
Feeling yourself become more present here in this space.
And welcome back and thank you so much for joining me in this practice.
My name is Anais and I look forward to being with you next time.
