Can One Minute Shift Your Next Hour?
Begin your next hour in presence.
Hello friend,
Your next 60-Second Presence is ready.
Before your next hour begins, take one slow breath.
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Let your body settle.
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Tap play…
You just completed one intentional rep of connecting to presence—and letting that presence flow into your next hour.
If something shifted, even slightly, let it count.
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Each 60-Second Presence begins with a question about a real-life moment.
The question opens a new one-minute challenge:
notice what is shaping your state,
connect to presence,
and begin what comes next from there.
The question — and story it provokes — will change.
Our practice is to take the same five Inner Steps back to presence every time:
Answer → Intend → Focus → Flow → Begin
With repetition, your path back to a present state begins to feel more familiar in your body—and presence becomes easier to find when you need it most.
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Get the new one every Sunday
Each Sunday, I release a new psychologist-designed 60-Second Presence built around a different question and a different moment in real life.
One may help you come back to yourself.
Another may help you pause before you reply, meet pressure with more presence, or begin your next hour from a steadier place.
You do not need to keep a streak or complete a course.
Just press play when the question fits the moment you are in.
Subscribe free and I’ll send you the new one each week.
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Prefer to read today’s shift?
Today’s Presence Shift
Can one minute shift your state—and help you begin your next hour with more presence?
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Take one long, deep breath.
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Relax your shoulders.
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Step one
Answer
What is going on right now?
How are you feeling?
One word is enough.
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Step two
Intend
Silently say:
I intend to come fully into presence for the next hour.
Let yourself feel that intention.
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Step three
Focus
Bring your attention here.
Feel your body supported.
Feel your breath moving through you.
Notice the air on your skin.
Notice the quiet aliveness in your body.
Listen nearby.
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Now farther away.
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Be here fully.
Notice how you’re shifting.
Good.
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Step four
Flow
Picture the next hour.
Let presence move with you into it.
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Step five
Begin
Choose one small step into your next hour.
When you’re ready, begin.
Stay present.
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What this trains
A 60-Second Presence rep is not just a pause.
It practices a small arc:
Answer → Intend → Focus → Flow → Begin
You notice what is shaping your state.
You point yourself toward presence.
You bring attention into your body and the room.
You let that presence move with you into the next hour.
Then you begin.
One rep may feel small.
Repeated over time, the path can become more familiar.
That is the training:
one small shift,
then another real-life moment
when you remember how to begin again.
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Your next recommended step
The simplest personalized next step is the free 60-Second Presence Profile.
It asks four short questions and gives you a free, non-diagnostic, psychologist-designed reflection on how presence may tend to get pulled away—and where you may begin reconnecting.
→ Take the free 60-Second Presence Profile
Your Profile is a starting map, not a label.
If you have already taken it, continue with Presence Shift Foundation.
→ Run the free Presence Shift Foundation training
Foundation gives you one fuller experience of the complete five-step rhythm:
Answer → Intend → Focus → Flow → Begin
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Continue practicing
60-Second Presence is the daily-sized rep.
The Presence Shift® is the five-step method underneath each rep.
Year of Presence is the longer training path for practicing the same five Inner Steps across changing moments until the path becomes more familiar—and the skill becomes easier to rely on.
There is no pressure to do everything.
Some days, you may press play.
Some days, you may read.
Some days, you may simply pause, notice, breathe, and begin the next hour with presence.
It all counts.
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If this practice helped, you may send it to one person who could use a one-minute way to begin the next hour with more presence.
Stay present,
Sean
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Sean Sullivan, PsyD, is a licensed clinical psychologist and creator of The Presence Shift®, a psychologist-designed five-step ritual for connecting to presence in real-life moments. Year of Presence is the longer training path for making the five Inner Steps more familiar through repetition.
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.
Safety & support
The Presence Shift® is wellness content, not medical advice or psychotherapy. I can’t give individualized psychological feedback by email.
If you’re in significant distress, overwhelmed, or in crisis, please pause your practice and reach out for live support.
In the United States, you can call or text 988 to reach the Suicide & Crisis Lifeline.
You can also reach out to a local therapist, doctor, crisis line, or trusted support person.
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 or texting 988 in the United States or contacting your local crisis line.