SHIFT

Hello friend! I hope you've been well and are enjoying a wonderful holiday weekend.

After our brief hiatus, I’m elated to begin sharing beautiful new interactive 3D mindfulness-shifting experiences with you from The Presence Shift.

Take your time exploring our new website and enjoy shifting your state of mind and body anytime.

Stay present,

Sean

P.S. The Presence Shift is a labor of love. We are genuinely pleased to share it with you. Please know that getting a cutting-edge, interactive, web-based 3D technology to function on all mobile and desktop devices is a big challenge. Currently, most of our users complete Presence Shifts on their mobile device(s), which is excellent. However, please also be aware that Presence Shifts do not yet function on all devices. Currently, most recent Android devices, and all iPhone 16, 15, 14, and 13 (except iPhone 13 mini), are supported. 

If you ever encounter technical trouble during a mobile Presence Shift, keep in mind that my favorite way of experiencing our 3D Presence Shifts is on as big a screen as possible. For a beautifully immersive presence-shifting experience, you can now visit presenceshift.com on most recent Apple laptop and desktop computers — and many others as well. Our ongoing work is optimizing Presence Shifts to function on as many devices as possible.

You can check out the FAQs below and learn more About The Presence Shift here.

The Presence Shift FAQs

What is The Presence Shift?

The Presence Shift is where you access Presence Shifts, encounter presence, and strategically shift your state of mind, body and being at any time.

What are Presence Shifts?

Presence Shifts are beautiful interactive experiences that mindfully guide you into your selected state of being while teaching you how to shift your state whenever you choose.

What are Mindfulness, Mindfulness Shifting, and Presence Shifting?

Mindfulness is the experience you have when you focus 100% of your attention in the present moment as non-judgmentally as you can (i.e., nonjudgemental present moment awareness).

Mindfulness shifting is using mindfulness skills to strategically regulate your physical and emotional state whenever you choose.

Presence shifting is ‘mindfulness shifting’ in a beautiful, conversational world of peace, love, and humor to learn how to shift your state of being on-demand alongside your loving guide, ‘Presence.’

Does Presence Shifting Work?

We believe it works very well.  Over the last four years, ~90% of our surveyed ‘Shift’ app users reported being able to shift into a better state of mind while using the app, usually in less than 10 minutes.

When you master focusing 100% of your attention right here and right now, you can drop into a ‘present’ state of mind and body, and then learn shift your state of being as you choose.

How Do I Learn To Presence Shift?

1. To develop a foundation of mindfulness shifting skills, begin by completing The 7-Day Presence Shift Starter Program. 

2. Regularly Presence Shift through different states of mind, body, and emotion. You’ll receive one new 3D Presence Shift and one new 2D Presence Shift each week. See below for more details about the types of Presence Shifts you’ll receive.

Your weekly Presence Shifts will cover a range of topics while teaching you our favorite strategies for shifting your state of mind and body on demand. All subscriptions allow you to Presence Shift as frequently as you choose. We recommend Presence Shifting at least once a week to maintain progress.

What Is The 7-Day Presence Shift Starter Program?

The 7-Day Presence Shift Starter Program includes seven introductory daily emails that introduce the core skills for developing your mindfulness-shifting ability in ~10 minutes a day.

What Kinds of Presence Shifts Are There?

ALL Presence Shifts are ~10-minute mindfulness shifting experiences that guide you into a selected state of mind and body.

* 2D Presence Shifts are consumed by reading an email you receive, as a podcast, or in a more personalized format in the ‘Shift’ mobile app — iPhone | Android.

* 3D Presence Shifts are beautiful, conversational, 3D mindfulness shifting experiences guided by Presence that teach you how to shift into your chosen state of being at presenceshift.com.  

Feel free to repeat any Presence Shift as frequently as you choose. Each experience will feel different because you are different in every moment. In your 3D Presence Shifts, Presence will typically converse differently with you each time.

Does Presence Use AI?

At The Presence Shift, we are committed to using AI in ways that help people learn how to shift into their chosen state of being when they want to. We are also constantly assessing the possible risks and benefits of using AI. Currently, ‘Presence’ uses a very small amount of AI during The 7-Day Starter Program. If you enjoy your early experiences and you want to continue allowing Presence to guide your Presence Shifts, you’ll be informed about possible mistakes Presence can make and asked to agree in order to continue.

As you continue presence shifting, AI will likely be relied upon to optimize your Presence Shifts more. Presence’s AI can help optimize Presence Shifts by learning what does and does not work for you during your Presence Shift experiences. Presence can also learn and improve from other shifter’s input and feedback. If you’d rather stick with low-AI or no-AI Presence Shifts, you'll have excellent Presence Shift options to do so. It’s always up to you.

Who Teaches The 7-Day Presence Shift Starter Program?

The 7-Day Presence Shift Starter Program is presented by Dr. Sean Sullivan. Sean is a licensed clinical psychologist who developed (and fell in love with) presence shifting during over twenty years of personal practice and his therapy practice. In his psychology practice and research, Sean focuses on how to use technology to teach people how to better manage their own psychology better.

Sean began his psychology career after graduating from Harvard University and interning at the Center for Mindfulness and Science at the University of Massachusetts Medical School. Later, he was a clinical psychology resident at the University of Texas Health Science Center in San Antonio and completed post-doctoral training based at the University of California, San Francisco.

Some housekeeping

You’ll want to “whitelist” or otherwise tell your email provider that messages from @substack.com are solid with you.

Also, if you use Gmail, our emails may end up in your Promotional tab because we send some weekly emails to many subscribers at the same a time. Just move those emails from us into your general inbox and you should be good moving forward.

More Support?

Dr. Sullivan is not able to provide direct personal feedback or mental health advice online. If you need more support, ‘Wanna Talk About It’ is a great place to begin connecting with live support. If you think you may need help, please find the support you need. A new coach, or therapist, or friend can change your life!

Let's take a long, deep breath together.

How are you?

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How about a couple long, deep breaths?

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I hope things are good.

I've been looking forward to saying hello for a little bit here.

Have you been living in a present state of mind and body lately?

It's worth taking stock of that.

When you take stock, you tend to prioritize it more moving forward.

So, how present have you been feeling lately?

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Related that topic, one way to think about yourself, and your mental health, and your wellness, and really, your day, is to recognize that we each go through emotional patterns that repeat every day.

Think about a 24-hour day as an emotional cycle.

If you were to map one 24-hour period to another one within some close proximity in time, in all likelihood you would see enormous overlap in the emotional patterns that you roll through during the course of each 24 hours.

We often think of the content that's causing or provoking our emotional cycles to be the important thing to pay attention to.

However, the reality is that if you have an existing pattern of emotion that you repeat regularly — and we all do — then you should instead focus on noticing what that pattern is for you if you want to better understand yourself and your mental wellness.

Developing a baseline understanding of your repeating emotional patterns, and how to improve your patterns, (e.g., by learning to shift your emotional state when you choose to), is incredibly helpful for feeling connected to the present moment of your life more often.

To put that a bit more concretely…

You might wake up in the middle of the night stressed during one of your emotional cycles.

And or, you might wake up happy in the morning.

Later in the day, you might feel guilty.

Maybe you feel guilty because something happened during the day, or maybe it’s because you tend to feel guilty regularly as part of a repeating emotional pattern of yours.

If you do feel shame or guilty regularly, your mind is managing to consistently populate with content (e.g., thoughts, conversation, media, etc.) that provokes you to feel of guilt or shame regularly.

In some future Shift, we’ll walk through a process for evaluating your pattern for yourself. For today, we’ll just notice the fact that we each experience repeating emotional patterns.

Noticing any aspect of your patterns can help you become more aware of how your mental health is evolving, or revolving, repetitively each day. Knowing that your emotional patterns exist makes it easier to recognize them run the future.

Once you notice a repeating emotion, you're in a position to do something about it.

And what is it that we do about it?

We Shift.

We learn how to recognize that when we’re feeling guilty it may just be because we feel guilty regularly (for example) and not for some reason that you actually should feel guilt, or shame, or anger, or frustration, or whatever the repeating emotion might be for you.

So let’s take a long, deep breath and notice how we feel right now.

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Relax your shoulders.

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Relax your arms.

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Sink into your space.

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Set an intention to be 100% present for the next minute or two.

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Sink deeper into your space.

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Feel your body weight against your seat.

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Allow your head to fall backwards if you want to.

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If that feels good for you, relax even further.

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Good.

Now, close your eyes with me — if you're in a place where that's a safe thing to do.

Set the intention to be a 100% present again.

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Listen to life and feel life on your skin at the same time now.

Focus 100% of your attention on listening to and feeling life for the next 30 seconds.

Ready?

Listen and feel.

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Notice how your body shifts into presence as thoughts or emotional cycles that may bubble up are allowed to relax away, for now.

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Release everything into the ether, for now.

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Release the content.

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Release the emotion.

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If thoughts arise to distract you from your pure intention to be present, notice them and let them go.

Notice them as cyclical thoughts that provoke cyclical emotions.

Take another long, deep breath.

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Listen.

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Feel yourself coming into presence.

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Allow your attention to be focused right here, listening right now.

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Keep listening to life as long as you want.

Keep listening even after I say goodbye.

Just stay present.

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Perfect.

Goodbye for now.

Have a great rest of your day.

I'll talk to you soon.

Stay present,

Sean

The OnePerfect Shift app is free to you if your employer or school subscribes your community.

Contact us for a team trial or try it on iPhone or Android today.

Let's take a long, deep breath.

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Relax your shoulders.

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Allow your arms to fall toward the ground as you settle in.

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I’ve been asked about what mindset ‘breakthroughs’ I've experienced that have contributed to feeling more present, more consistently.

We all have fantasies about what we hope might happen in our lives — what we, and our lives, might ‘become’ in the future.

A powerful realization is that when some version of your personal fantasy becomes reality, it will likely simply mean that you've learned to conduct a larger orchestra within whatever domain your personal development(s) (i.e., your personal mastery, or expertise, or growth) has occurred during your life.

The second half of that ‘breakthrough mindset’ is recognizing that being a ‘player’ in the orchestra of life can always be as beautiful a part of your life’s journey as conducting an orchestra can be.

They are different in type, not kind.

When you’re deeply present, you are as fully alive as you can ever be.

When you’re fully embodying your life’s unique journey, sometimes you're playing solo, other times you’re playing in the orchestra, and other times you may be conducting.

That mindset helps keep you from distorting your fantasies about what the future may or may not bring, while also acknowledging that by consistently attending to the present moment you’re living an unfathomably complex and beautiful existence.

Your orchestra may grow, or not, throughout your life.

Regardless, that ‘breakthrough mindset’ encourages you to return your attention to the present moment always — which deepens your unique relationship to life throughout your life.

That’s why I find it so powerful.

Take another long, deep breath and listen to life with me with 100% of your attention.

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Allow that idea to sink in a bit, if it resonates.

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100% focus, right here.

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Nice.

Getting in touch with a sense of yourself as a conductor, an orchestra player AND a soloist can release you from ‘future fear’ too.

The mindset releases you from distortions in your fantasies about what success or failure ‘must’ to look like for you.

Imagining your life as being better in the future can subtly imply to yourself that the present moment will always be a problem — which is a self-defeating mindset.

Instead of trying to control the future, the breakthrough mindset shifts you into living this moment fully.

It shifts you back into awareness that your life is always taking place in this perfect present moment.

Invariably, the breakthrough mindset reminder returns your attention to listening to life to live fully right now.

So let’s do that.

Let’s listen in full presence together for a little while longer.

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Feel life flowing into and through you.

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The breakthrough mindset is also a reminder that the most wonderful experiences of our lives so often occur when we feel deeply embedded with others — with family, friendship, and or, community.

Within those containers of love, you know and feel yourself as a singular aspect of this miraculous symphony we share.

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Let's take one more long, deep breath and shift again with the breakthrough mindset.

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The best reminder of life’s never-ending beauty comes from placing your attention fully in the present moment.

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Listen to life with me with 100% of your attention for a while longer.

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Focus 100% of your attention on listening with your ears, and your eyes, and your body now.

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Perfect.

Do you notice a difference in how you feel?

Can you feel any shift that has occurred in your state of mind and body?

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Listen to life with me with 100% of your attention for 15 more seconds.

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Perfect.

I wish you all the best with your fantasies and your reality — your life’s unique and beautiful journey.

Have a great rest of your day.

I'll talk to you soon.

Stay present,

Sean

The OnePerfect Shift app is free to you if your employer or school subscribes your community.

Contact us for a team trial or try it on iPhone or Android today.

Every cell of our bodies is born of energy and filled with energy.

Our cells interact with each other to produce our experience of life.

We're energetic beings.

We can connect with the awareness of ourselves as energy beings by making what I call the Epic Shift

So let's do it now.

First, say to yourself “I'm making a journey into my inner world to connect to silence” — the energy of life that flows through you.

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Now, feel the silence — feel that energy flowing through you by allowing 100% of your attention to focus into your body.

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Just feel your body with 100% of your attention.

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Notice the tingling sensations percolating on your skin

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Allow any thoughts that arise as you focus your attention in your body to melt right back into the energy of silence flowing through you.

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Only feeling.

No thinking.

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If you get distracted anytime, don't judge yourself.

Just bring your attention back to noticing the energy that is your buzzing body.

Let’s sit together in silence.

Just feel the buzz of your body.

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Feel the aliveness of your body

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Okay, perfect.

Now, direct your attention away from that silent buzzing of your body — and toward listening outside your body.

Listen to the outer world.

Listen to any sounds that arise that you may usually not notice.

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Allow your hovering attention to listen to life.

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Be open and receptive to the world.

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And again, if you get distracted during this task, same thing — don't judge yourself.

Know that you can bring your attention back to the task you're focused on — listening with 100% of your attention.

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Listening strengthens your attention.

It moves you more consistently toward living in presence with full attention.

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Let's listen together.

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Nice.

Now see if you can feel the tingling in your body as you listen to the outer world buzzing too.

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Can you feel your body as part of the buzzing silence of life?

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Feel it.

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Perfect.

Have a great rest of your day.

I'll talk to you soon.

Stay present,

Sean

The OnePerfect Shift app is free to you if your employer or school subscribes your community.

Contact us for a team trial or try it on iPhone or Android today.

Let's take a long, deep breath.

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Nice.

Let's take another longer, deeper breath.

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I hope you're having a great one.

The focus of this Shift is managing your energy level.

A variety of strategies can move your energy level around.

Today, we're going shift our attention in different ways while noticing how alive and awake we feel.

Can you feel the air on your skin right now, for example?

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If you want to shift into a better energy state, noticing your body is helpful.

Take your shirt off if you need help feeling the air brushing against your skin.

If you walk with your shirt off, you'll more clearly feel air brushing against your skin.

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Take another deep breath and feel the air on your skin.

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Are you fully present to the sensations?

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Next, notice the thoughts flowing through your mind for a few seconds.

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Are your thoughts swirling at a fast or slow pace right now?

Unless it's intentional (if you’re in your creative zone, for example) fast, swirling thoughts usually mean that you’re not feeling present.

If you're feeling low energy, and you're having swirling thoughts, it’s likely a cue that you're not currently fully awake and present.

It’s the same principle when you close your eyes and listen.

Let's try that next.

Take another deep breath and close your eyes and listen as you notice your energy level.

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Can you notice your energy level rising?

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Even if listening with your eyes closed settles you down, it can also raise your available energy.

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Can you feel your level of aliveness and awakeness growing as you listen?

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Notice how alert you are?

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Can you feel your presence raising your available energy?

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Shifting into presence consolidates your available energy.

Let's listen to life and be fully present together for 30 seconds now.

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Keep 100% of your attention on listening to life in this moment.

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Good.

Whenever you're not in a good energy state, ask yourself: Am I present?

Take another long, deep breath.

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Let’s just be here together for a little while longer, listening to life.

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Allow your shoulders to relax.

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Allow your body to relax fully.

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Feel your body weight on whatever you're pressing against.

Just feel the weight of your body for a moment.

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Good.

Take a few more deep breaths.

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Again, focus 100% of your attention on listening to life.

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Listen with your ears.

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Listen with your body.

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Be present with me for a while longer.

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If you get distracted, Shift back into presence.

Place 100% of your attention on listening to life.

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When gratitude starts to flow, you're in the sweet spot.

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Perfect.

Now set your intention to be 100% present for the next hour of your life.

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Make sure you feel your intention anchor in your body.

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Nice.

You can shift your attention into the present moment to shift your energy anytime.

And, as a side-note, remember also that light is deeply connected to your physiology.

Bright light can help awaken you anytime too.

Bright light can lighten your inside world — not just your outside world.

So when it’s dark and you're feeling low on energy — or feeling stressed — go get some light in your eyes, and on your body, for a few minutes.

Bright light can accelerate your state shift too.

Have a great rest of your day.

I'll talk to you soon.

Stay present,

Sean

The OnePerfect Shift app is free to you if your employer or school subscribes your community.

Contact us for a team trial or try it on iPhone or Android today.

Back by popular demand…

Let's take long deep breath.

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Your life is your muse.

Your life is your muse.

How is that true for you?

It's true for all of us.

Life gives you exactly what you need to take the next step along your journey.

Your life is your muse.

What is your muse inspiring in you today?

I really love that idea.

I think I love it because anytime things don't feel like they're going right inside you — when you're interpreting whatever's happening in your life in a way that makes you say, ‘This doesn't feel right. I don't like this.’ — if you’re able to remember, ‘your life is your muse’ in that moment, then you're able to shift into seeing your life for what it is: The miracle that provides you with the next step on your path.

Never said it was going to be easy, right?

But it is your next step.

And, it is showing you exactly what step you need to take to make your journey.

Each time you remember that ‘your life is your muse’ it requires you to re-see the world as the miracle that it is — and to see yourself as a miracle connected to the whole.

So it soothes you to know that your life is your muse because it reminds you of what you're a part of.

Let's take a deep breath together.

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And drop into the present moment of our lives — our muses.

Listen to what your muse is saying to you now.

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Just listen for a while.

Hear those sounds you otherwise wouldn't listen to — the sounds you wouldn't consciously process.

Hear the beauty of life all around you.

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And feel it.

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Notice how it changes you.

Your muse changes you every time you engage by listening.

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Let's just listen for 10 or 20 seconds to what the muse has to share for now.

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Did you hear anything?

Did your muse share anything with you?

Or, are you just at peace and presence with the muse of life today?

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Nice.

Nice little deep dive.

I'm going to set the intention to stay present for the rest of the day.

I invite you to do that too.

And have a good one.

I'll talk to you soon.

Sean

Personalize your next Shift anytime.

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Hello, again!

Let's take a long deep breath…and exhale.

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As your body releases tension, settle into comfort — knowing that we have good days sometimes and bad days other times, and great days when we feel connected to purpose.

Life feels meaningful and connected because it is — when you discover yourself within the universal story.

Paulo Coelho tells us, “To realize one's destiny is a person's only obligation”.

You can live the life you're here to live, knowing that inevitable stress will arise and difficult days will come — if you also know that you can always relax and reconnect to yourself in the midst of living out your destiny, without resistance, by just listening.

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Allow your shoulders to fall toward the ground and your neck to relax.

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Relax your arms.

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Listen with 100% of you attention.

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Notice your body shift toward peace.

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Good.

Is there anything that's not objectively scary but still kind of terrifies you?

Maybe it's saying ‘no’ to someone who's pressuring you.

Maybe it’s making a speech in public. That's it for a lot of people.

Maybe it’s allowing yourself to be vulnerable.

Just putting yourself out there can be terrifying for some people, even if it's not objectively scary.

How about honestly speaking your truth to some particular person in your life?

Maybe for you it’s just sitting quietly alone in this moment.

If there is something in particular for you, and you'd like to be fearless through it, whatever ‘it’ is, the fear needs to be confronted.

Just thinking that you'll face it differently next time, is the best way to ensure you'll repeat that same emotional cycle again later.

If you ever want to move through it, now is the time to plan for the next time your fear arises.

Take another long, deep breath.

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Relax.

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Come fully into the space you're sitting even more intentionally now.

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Whenever anxiety arises, even a little bit, always return to this moment by bringing your full attention to listening, here and now.

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Good.

Now, ask yourself: What fear do you need to confront so that the next time you’re faced with it you’ll have confidence that you can face it head on?

What is that next fear for you to overcome?

The patterns of our arising fears repeat over and over again.

So, you have to actively make the decision about whether you want to confront it.

You'll have to face it consistently.

When you decide to make a different choice like we're going to do today, you'll begin to have a different outcome.

It can be scary.

But, it's a choice.

Take another deep breath.

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A great way to motivate yourself to address an old fear in a new way is to ask yourself, what's the most important thing that will happen when you confront the fear successfully?

One answer I can assure you of is that you'll have a different physiological body afterwards.

Your body's reaction will change when you face the fear because you will have given your body and your brain a new experience, which means they're required to produce a different future for you.

You’ll have walked into what you saw as a fire in your body, and you will have come through it.

So, your body will know that the fire is not what you thought it was and a new body state will begin to arise to respond differently next time the fear begins to arise.

That's growth.

Take another deep breath with me.

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Now, bravely invite into your mind and body the next fear that you feel you need to confront.

What is it?

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Have you identified it?

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When you’ve got it, make a sincere commitment not to turn away the next time it arises.

Fully commit to confronting it.

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Invite it to arise a little bit more right now — so you can connect to the feared feeling state a little bit.

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As you sense the stress arising, make a sincere commitment to facing that feeling the next time it arises in your life uninvited.

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Have you committed to facing it?

Good.

Here's how you can amplify your commitment.

Answer this question: What will happen for you when you confront the fear — when you stand up to this false demon?

I want you to recognize the benefits of standing up to this fear.

How will your life change for the better?

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Can you see or feel what life might be like when you don’t have this fear hanging over your head?

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Your answer to that question is your motivation to face your fear.

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Got it?

Good.

I'll leave this with you…

If you make a practice of stepping toward fear each time it arises, instead of turning away from it, you'll get better and better at facing it — until you've mastered a new part of your life.

Then, you'll feel ready to take on the next challenge your life offers.

You will have seen that conquering fear feels amazing.

That opens up your path to moving forward in your life fearlessly.

So commit to stepping toward fear to let it go.

You can do this!

Good luck.

Good job listening for and hearing a fear provoking story you're telling yourself — and experiencing aspects of the story that is creating your life of tomorrow.

Some days will have a greater sense of fearlessness pervading the background of your awareness, and a greater sense of being meaningful.

Getting to that place of fearlessness is different for everyone.

For each of us though, it's essential to learn how to face fear in order learn how let it go.

Facing fear is how you discover what works to shift yourself into a state of mind and body that is connected to your purpose.

Face whatever you're resisting in any moment.

Then, take a long deep breath and let it go.

Have a great day.

I’ll talk to you soon.

Stay present,

Sean

P.S. Personalize a Shift in OnePerfect Shift iPhone or Android app anytime.

Let's take a few minutes of pure, unadulterated, me-disappearing-into-now time.

Take a deep breath.

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Resettle into your space.

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Remind yourself to be comfortable.

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Allow your body to relax.

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Maybe stretch your neck a little bit.

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Move your head from side to side.

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Allow your shoulders and your arms to fall toward the ground.

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Let go of everything — except your awareness of sensations.

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Feel.

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Relax into this moment.

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Notice your body's tingling.

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Notice where your body touches against whatever you're sitting on or lying on.

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Allow your head to fall back a bit into perfect comfort.

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Melt into your space.

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Melt into the seat — or the mattress, if you're lying down.

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I think of it as melting into the cushion.

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Enjoy right now.

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Enjoy this eternal moment feeding you, rejuvenating you.

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Just be relaxed for a while

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Chill.

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Love life.

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Let life be.

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Perfect.

Stay present,

Sean

The OnePerfect Shift app is free to you if your employer or school subscribes your community.

Contact us for a team trial or try it on iPhone or Android today.

Let's take a long deep breath.

Come fully into this moment.

How are you?

What's going on over there?

Is life good?

Set that intention to come into a present state for a little while.

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Allow your shoulders to relax.

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Your arms to fall toward the ground.

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I like to move my head around in a circle to begin to chill.

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Listen to life for 10 seconds.

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Really notice that shift inside your body.

That body shift that occurs along with that shift inside your mind.

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Nice.

I did a podcast guest appearance recently.

The conversation was so interesting because the person I was talking to mentioned that she felt very anxious regularly.

And, she asked if we could, for this talk, focus on how not to have that anxiety be part of our lives?

I thought that was just brilliant because that’s the purpose of the efforts we make here — to live a life of presence.

To live a life of purpose.

So I thought the idea of specifically talking on a podcast to actually practice being chill together — exploring how we can move through our days percolating at a level of stress that doesn't veer into that anxiety too much — was genius.

We each want a level of stress that allows us to embody a state of mind and body that keeps us feeling connected within the flow of our day — not feeling overly stressed.

That ultimately entails learning how to shift your state back to a state of presence, each time you notice that you've fallen out of that peace.

So we did exactly that practice for that podcast episode.

We loved it.

I’d say we succeeded in being chill together.

We nerded out a bit together and got real too.

It was fun.

I’ll drop a link to that episode of “Neuroscience Meets Social and Emotional Learning” below this Shift.

The conversation reminded me again of why we engage with shifting into presence very intentionally and strategically here — and throughout our days.

We anchor ourselves to the objective of coming into chill, into peace and into presence with each other in each Shift, right?

That’s why we set the intention to live presently, peacefully throughout our Shifts and throughout our days.

It's the coolest thing to know that you can make strides towards living at peace just by doing that.

You could literally see changes that happen within your brain if you’ve practiced for a while.

The research shows changes in brains that correlate with producing feeling states that are associated with coming into presence regularly.

So let's get back to being intentionally present, by feeling our bodies now.

Feel that tingling sensation flowing throughout your body.

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Place all your attention into your body.

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Feel that buzz of life buzzing through you.

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How do 30 trillion buzzing cells feel?

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Feel the buzz of them cells :)

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Your whole body buzzes with life.

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Feel it.

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Sink into it with 100% of your attention.

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Feeling that buzz.

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Feel your body buzz for a little longer.

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Deep breath.

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If anything is interfering with your presence, just take a note of what it is.

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Then, let it go.

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If you need to, write it down.

Then, let it go.

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Come back to it later.

For now, all presence.

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Feel that tingling body buzz as you also listen to life now.

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Feels good.

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Feels so good.

Set that intention to live in presence — to be present — for the rest of your day now too.

Have an incredible one.

Thank you, by the way.

I want to express my gratitude to you for keeping me shifting regularly — by shifting with me.

Community is so huge.

And I feel you.

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I feel you out there.

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So, thank you.

Have a great rest of your day!

Stay present,

Sean

P.S. Here’s the podcast episode link I mentioned above, if you want to check it out — Neuroscience Meets Social and Emotional Learning.

Personalize your next Shift in the app anytime.

iPhone | Android

If you like Shifts, give them to a team you love.

Start a team trial.

Let's take a long, deep breath.

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Take another deep breath and relax your shoulders and arms.

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Maybe find a seat if you're standing, or lie down if you choose.

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Breathe deeply.

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Set the intention to be fully present for a little while.

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Place all your attention in the present moment, right here.

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Shift your attention to listening to ALL the sounds of life now.

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Good.

Use any moments of distraction, like a refrigerator in the background, or a car driving by, as reminders that when you get distracted you can get annoyed.

Remember, those moments of distraction, of annoyance even, can become cues to come back into the present moment.

To take another deep breath and listen even more deeply.

Then, feel as presence emerges.

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Every sound can become a part of the whole of life — and annoy you less.

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All sound is life.

Listen.

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You are 30-trillion cells buzzing as life.

You get to have life flow through you as you — as your life — each moment.

You get to play with that.

You get to experiment with that.

You get to learn about it for a lifetime.

Listen and feel.

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Good.

Let’s take one full minute with our eyes open now, just looking around our space listening with 100% of our attention.

Notice how the flavor of your presence changes as your listen.

That's how you explore your inner world as you explore your outer world.

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Good.

Now, settle on a single object — listen to it and see it with all your attention.

Notice something about it you've never noticed before.

There are many things you haven't noticed about this object before.

Reflections of light, shadows — things that could only exist at this exact moment, with this exact lighting, on this exact day.

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You are changing all the time too.

So “who” is seeing the object has changed since the last time you saw it as well.

What do you see now?

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Feel what's occurring in your inner world shifting as you focus on something new about your object.

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What happens for you when you merge all of your attention into the object?

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Can you feel gratitude pouring into you from being present?

Let’s spend ~20 more seconds sitting together in silence.

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Be 100% here.

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Allow any thoughts that arise to immediately fade away.

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One more deep breath.

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Listening and seeing and being now.

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I love it.

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Perfect.

Have a great rest of your day.

I'll talk to you soon.

Stay present,

Sean

The OnePerfect Shift app is free to you if your employer or school subscribes your community.

Contact us for a team trial or try it on iPhone or Android today.