Open this when you need a quick shift
60-Second Presence
Hello friend,
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Before the next thing begins for you, take a long, deep breath.
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Let your body settle in.
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Tap play to shift into presence.
If you already watch, you’ve done today’s practice:
One intentional rep of connecting to presence to flow into your next hour.
Each 60-Second Presence Shift rep feels a little different.
But the ritual always navigates you through the same five Inner Steps:
Answer → Intend → Focus → Flow → Begin
One minute of daily repetition makes those steps feel familiar in your body.
So presence becomes easier to find when you need it.
Today’s Presence Shift
Can you shift your state quickly when you need to?
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Take one long, deep breath.
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Relax your shoulders.
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Step one.
Answer.
What’s going on right now?
How are you feeling?
One word.
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Step two.
Intend.
Silently say:
I intend to come fully into presence for the next hour.
Feel that intention.
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Step three.
Focus.
100% attention right here.
Feel your body supported.
Feel your breath moving through you.
Air on your skin.
Your alive body buzzing.
Listen nearby.
Now far away.
Be here fully.
Notice how you’re shifting.
Good.
Step four.
Flow.
See the next hour.
Let presence move into it.
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Step five.
Begin.
Choose one small step toward your next hour.
When you’re ready, begin.
Stay present.
What this trains
A 60-Second Presence rep is not just a pause.
It trains a small arc:
Answer → Intend → Focus → Flow → Begin
You notice what is shaping your state.
You point yourself toward presence.
You bring attention back into your body and the room.
You let that presence move into the next hour.
Then you begin.
One rep may feel small.
Repeated over time, the path back to presence becomes more familiar.
That’s the training:
Shift for one minute a day
to live with more presence.
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If this helped, send it to one person who might want a one-minute way to begin the next hour with more presence.
Stay present,
Sean
New here?
The simplest place to begin is the free 60-Second Presence Profile.
It is not a diagnosis.
It is not a label.
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 to presence.
After you read your Profile, try Presence Shift Foundation anytime.
Foundation teaches the full rhythm once:
Answer → Intend → Focus → Flow → Begin
That is the first full rep.
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.