If January got away from you, this is your way back in.
It’s totally fine if you haven’t done the longer January audio and videos yet.
The Presence Shift above is a shortened version of Presence Shift 1 – FOUNDATION — the core ritual that anchors your Year of Presence.
I jump-cut edited all the non-essentials out of the full 13-min Presence Shift 1 so that you can experience The 5 Inner Steps without any explication.
You can use Presence Shift 1 (Reset) in three ways:
As a catch-up if you meant to start your Year of Presence but life interrupted your plans
As a refresher and extra rep if you’ve already done the full 13-minute PS1
As a test run if you’re still deciding whether this practice is for you
All you have to do is press play and follow the 5 Inner Steps:
Answer → Intend → Focus → Flow → Begin
Then actually begin the next step of your day from presence when it ends.
How to use this ~3-minute Presence Shift
Find a quiet(ish) spot if you can
Sit or lie down comfortably
Press play, and let my voice do most of the work
When we reach Begin, actually take one small real-life step
This is meant to be simple:
One short Presence Shift → one real step in your actual day.
If, after this, you think:
“Something real just shifted for me — I want more of this,”
then the Masterclass is probably for you.
What you may have missed in January
If you’re just joining — or if you subscribed and haven’t had the energy to dive in yet — here’s the simple path to feel caught up:
Do this 3-minute PS1 Reset (video above)
When you have more time, explore:
Presence Shift 1 – FOUNDATION (the full 13-minute base ritual)
The See One Presence Shift (orientation: see and feel a Presence Shift from the inside)
The Do One and Live One Presence Shifts (for paid subscribers, with free tasters of each post for everyone)
You don’t need to remember all the details. What matters is that your nervous system starts to recognize this simple pattern:
Answer → Intend → Focus → Flow → Begin
If you notice you’re drifting into a bad day, you take a few minutes to Presence Shift, and you begin the next step of your day from a steadier place.
Repetition trains your nervous system to strategically shift into a better day when you need to.
What’s coming next
As we move out of January, the rhythm will get simpler:
Most weeks, paid subscribers will receive one ~10-minute and one 3–5 minute Weekly Presence Shift
Each one will focus on a real pattern — morning dread, night-time anxiety, conflict spirals, grief waves, performing under pressure, and more
The tops of those posts will include short free “tasters” you can use even if you stay on the free plan
Your nervous system doesn’t need perfection.
It needs a reliable path back to presence that it recognizes.
Each time you do any Presence Shift — including this 3-minute PS1 Reset — you’re strengthening that path.
Stay present,
Sean
Sean Sullivan, PsyD, is a clinical psychologist and creator of The Presence Shift®, a science-based, 5-step ritual for presence shifting in real life moments.
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, 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.
