Begin the Next Hour Gently

60-Second Presence

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Hello friend,

This one honors our favorite, always-present neighbor growing up.

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 feel a bit more connected

If you already watched it, you’ve done today’s practice:

One intentional rep of connecting to presence to flow into your next hour.

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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.

And presence becomes easier to find when you need it.

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Today’s Presence Shift

Hello friend.

It’s nice to be your cyberspace neighbor, at least :)

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Step one.

Answer.

What’s going on for you right now?

How are you feeling?

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Just say one word, or a few words, to yourself.

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That’s enough.

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Step two.

Intend.

Silently say:

I intend to come fully into presence for the next hour.

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Feel that intention.

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Step three.

Focus.

Place 100% of your attention right here.

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Feel your body supported.

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Feel gravity doing some of the work.

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Feel your breath moving through you.

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Feel the air on your skin.

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Feel your alive body buzzing.

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Feel this alive moment.

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Listen to nearby sounds.

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Listen to far away sounds.

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Let your body be here fully.

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Nothing needs chasing.

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Nothing needs solving.

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Be here now.

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Take another deep breath.

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Let your grip on life loosen for the next hour.

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Good.

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Step four.

Flow.

See the next hour of your day in your mind’s eye.

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Feel your neighborly presence moving into your next hour.

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Step five.

Begin.

Choose one small action toward your next activity.

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Keep presence flowing into whatever’s up next for today.

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When ready, begin.

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Stay present,
Sean

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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.

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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.