Building Your Resilience
July 16, 2025
STEADY AND CALM IS A LEARNED SKILL
There are moments, days, that it feels like everything is changing in a flash.
And if we are pay attention to the world outside of us, everything is changing in a flash.
It is frightening, everything feels unsafe, feeling grounded seems like a gift.
In these times, we need a few tools in our back pocket to pull out and help our body/mind learn to quiet down and ground in, even when fear wants to creep in.
I would like to introduce you to two tools that often offer some comfort to your body/mind as you work to calm yourself.
Pendulation is the gentle rhythm of moving between pain and safety—like waves returning to shore. It's the body’s natural way of healing: touching the wound, then retreating to calm.
Here are a few exercises practicing pendulation:
1. Breath as a Bridge
Inhale gently and feel safety—perhaps in your belly or feet. On the exhale, allow a little emotional discomfort to surface. On the next inhale, return to what feels steady. Let your breath rock you between places.
2. Hand on Heart
Place your hand over your heart. Feel its warmth. Say to yourself: "I’m here." Let the sensation of your hand be the safe space. If emotion rises, stay for a moment, then come back to the hand, to now. Pendulate between feeling and comfort.
Titration is healing in tiny doses—just enough to feel, but not so much that we’re overwhelmed. One drop at a time, we build the capacity to hold more without breaking.
Here are a few exercises practicing titration:
1. One Sentence Story
Tell just one sentence of a hard story. Only that. Notice what stirs inside. Breathe. Let the story stop there. Come back to now. Healing doesn’t need the whole flood—just the first ripple.
2. Naming One Sensation
Instead of diving deep, name one body sensation: “tight,” “warm,” “buzzing.” That’s enough. Let the nervous system take it in slowly. Small steps are sacred steps.
Becoming aware of tools like pendulation and titration offers a gentle, powerful way to support nervous system healing.
These skills help us recognize and respond to our internal states with more care and balance.
By learning how to move between tension and calm (pendulation), and by approaching difficult sensations or memories in small, manageable steps (titration), we give our systems the chance to process, recover, and build resilience.
When we practice these tools, we’re not just managing symptoms — we’re fostering deeper safety, regulation, and connection within ourselves.
This awareness can lead to better sleep, stronger immunity, clearer thinking, and more emotional stability — vital ingredients for lifelong physical and mental well-being.
Take some time to practice these skills, you will be grateful that you did.
These are two of many tools you will take away in your toolbox after taking Inspired Healing and Inspired Living.
The world is spinning a bit off it's axis.
Please take care and let pendulating and titrating help.
With LOVE and GRATITUDE
Connie
