Hello friend and Happy Father’s Day fathers!
I could only resist making a cat version of 60-Second Presence for so long :)
This one is to relax and feel fully free in the midst of whatever you’ll be doing this Father’s Day.
Begin by taking a long deep breath.
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Let your body settle in.
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Tap play when you’re ready to let the next hour get a little gentler.
If you already watched it, you’ve done today’s practice:
One intentional rep of connecting to presence to flow into your next hour.
Each rep you complete impacts your sense of presence at this moment — and your connection to presence over time.
Each 60-Second Presence Shift rep may feel a little different.
But the ritual always navigates you through the same five inner steps:
Answer → Intend → Focus → Flow → Begin
Today’s Presence Shift
Hello friend.
Yes.
I finally made the cat one.
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This is for when you want to chill.
Not check out.
Just return.
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Step one.
Answer.
What is here right now?
One word.
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Step two.
Intend.
Silently say:
I intend to come fully into presence and let the next hour be gentler.
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Feel that.
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Step three.
Focus.
100% attention here.
Feel your body supported.
Feel gravity doing some of the work.
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Feel breath moving.
Air on your skin.
Body alive.
This moment alive.
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Listen nearby.
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Now farther away.
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Let the room be here.
Let your body be here.
Nothing needs chasing.
Nothing needs solving.
Let the grip loosen.
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Step four.
Flow.
See the next hour.
Let this softer presence move into it.
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Step five.
Begin.
Choose one small action toward your next activity.
A breath.
A stretch.
A cuddle with a kitty?
Keep presence flowing into whatever’s up next for you today.
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When ready, begin.
Stay present.
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That is today’s shift.
Not a way to leave your life.
A way to soften back into it.
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Stay present,
Sean
New here?
The simplest place to begin is the 60-Second Presence Profile.
In about 60 seconds, you’ll receive a free psychologist-designed reflection on how you may tend to lose presence — and how you may begin returning.
After you read your Profile, try Presence Shift Foundation anytime.
Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a science-based, five-step ritual for returning to presence in real-life moments. His year-long training, Year of Presence, helps people live with more presence through five Inner Steps that become second nature.
Important note
This work is designed as presence and nervous-system training. It is not a substitute for medical or mental health care. If you have a history of significant trauma or if strong emotions keep coming up, I strongly recommend working with a well-trained therapist you trust alongside this practice.
Emotional Safety Notice & Warning
The statements on The Presence Shift® have not been reviewed by the Food and Drug Administration. This project is not intended to diagnose, treat, cure, or prevent any disease. The Presence Shift® is not intended as medical advice or as a replacement for professional health or mental health services.
Some content may be emotionally provocative, including references to abuse, trauma, grief, conflict, and other difficult experiences. If you are not feeling comfortable, please stop until you feel safe again. You can explore getting emotional support anytime at wannatalkaboutit.com — or by calling 988 in the United States or your local crisis line.
