A Guided Self-Havening Exercise for Breathing with Pendulation Exercise w/ Dr. Kate Truitt

This guided exercise is adapted from Dr. Kate's book "Healing in Your Hands: Self-Havening Exercises to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience." Order your copy today! https://amzn.to/3TrAfaZ

In this guided exercise for breathing with pendulation, Dr. Kate Truitt begins by explaining that pendulation is an amazing tool that can help us be in relation with multiple feeling states and build resilience. Pendulation involves shifting our attention back and forth between something that is distressing and something that is neutral or comforting.

Dr. Kate invites us to complete a body scan, identifying a part of our body that can use a little extra love or support. Once we have identified that experience, we shift our attention to our breathwork.

Then she asks us to think of an energy or feeling state we would like to have more of in this moment, such as energized or relaxed. She invites us to find a time where we felt this energy or a symbolic representation of this energy. Whatever we choose, we bring this to the center of attention. What are we seeing? Smelling? Hearing? What are we touching or tasting as we connect to this energy? Where in our mind or our body do we feel this experience?

We then briefly turn our attention back to that experience that is causing us stress, greeting it before we turn our attention back towards our preferred feeling state and the sensory characteristics that encompass it.

Dr. Kate asks us to check back in with the experience that was causing us stress and rank it again on the emotion thermometer. Our ability to be in relationship with multiple feeling states can help us to relieve stress and discomfort while listening to our mind and body.

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