Hello friend,
I want to begin something simple with you:
60 seconds of presence shifting.
The video above begins with a short introduction, then moves into the first 60-Second Presence experience.
Tap play when you’re ready to begin.
You’ll quickly learn why I’m wearing the GOAT hat today :)
If you already watched it, congratulations — you’ve completed today’s 60 seconds of presence.
The idea is simple.
One small daily rep of intentionally returning yourself to presence.
Not another big thing to keep up with perfectly.
Just 60 seconds.
First a moment to notice what’s shaping your inner world.
Then a moment to notice your body in your world.
And a few more moments to come fully into the present.
And another few to let that presence flow into the next hour of your day.
And finally, a moment to kickstart your next step into action.
That’s the whole idea behind 60-Second Presence.
I’ll begin sharing these experiences a couple mornings each week.
Each 60-Second Presence experience will be different and beautiful.
We’ll visit and return from very different worlds together.
But the ritual we follow each time will always stay the same:
Answer → Intend → Focus → Flow → Begin
Some days, you may choose to press play and watch the video.
Other days you may only read the text.
Depending on how you feel, you might read along as you listen.
It all counts.
Each rep points you toward living with more presence.
The point is not to become perfect at practice.
The point is to make returning to presence natural to you by making your return journey consistently — and doing it quickly when you need to.
One of the hardest parts of maintaining any presence practice is starting.
And then, starting again.
And then, again the next day.
That why I’m making our reps small enough to begin.
About 60 seconds any time of day.
Morning is beautiful.
But the right time is the time you actually begin a practice.
If that’s right now for you, tap play above and enjoy.
A text version of today’s inaugural 60-Second Presence experience follows.
Read along: today’s Presence Shift
Step one.
Answer.
What is here right now for you?
Just one word.
—
Step two.
Intend.
Silently say:
I intend to come fully into presence for the next hour.
Feel that intention.
—
Step three.
Focus.
100% attention here.
Feel your body buzzing with life.
Air on your skin.
Breath moving through you.
Listen to nearby sounds.
Let everything go.
—
Step four.
Flow.
See the next hour of your day.
—
Step five.
Begin.
Choose a first 10-second action.
A deep breath.
When you’re ready, begin.
Stay present.
—
That’s the practice.
A small return to presence.
A new beginning.
A pathway into your next hour with more presence.
Stay present,
Sean
New here?
The simplest place to begin is the 60-Second Presence Profile.
It is not a diagnosis.
It is not a label.
It is a short reflection on how you may tend to lose presence — and how you may begin returning.
Tap BEGIN on the image below to get started…
You’ll receive a free psychologist-designed reflection in about 60 seconds.
After your Profile, begin 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. Year of Presence is his year-long training to 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.
