SHIFT

Let's take a long deep breath in, and out.

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Little mini-shift into presence.

And talk about mental fitness — mental training for performance.

First of all, this is such an interesting topic.

Syncing your mind with your task — whether that's in sports performance, or work, or daily life — is the most desirable situation for us.

To be fully present with what you're doing at each moment along your journey.

But of course, that's not the way we always function.

So the process of learning to notice when you fall off that train — I call it the Train of Presence that navigates at the pace of your miracle.

When you fall off of that, and you need to find your way back on, recognizing that you've fallen off is an important skill.

And then, shifting back onto your train by connecting to presence and then listening to life — listening to your journey — is another important skill.

Practicing those important skills turns them it into immediate, experienced things, rather than just exercises that we can describe or talk about.

As you get better at using those key skills, the distracted moments — when you're feeling out of sync with whatever you're doing in the present moment — will reduce.

And your performance, in turn, will improve.

This practice largely applies to emotions — a lot of this is about Emotional Intelligence.

It’s a practice in how to cope with relationships in a way that leaves you feeling free, and creative, and engaged, and connected, and enthusiastic, and curious.

Pro Tip — I’m referring to your relationships with others, your relationship with yourself and your relationship to your life. We pay attention to each of those relationships during Shifts.

So let's take another deep breath and practice a bit right now.

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First, just notice.

Ask yourself, what's a recent distraction that's been popping into your mind lately?

Maybe it's a relational one.

Or, maybe it's another kind of distraction.

Just take a few seconds to define that for yourself.

Allow it into your mind.

And allow it to distract you now too.

Get engaged with the emotional aspect of that for a few seconds.

It's gonna come back anyway, so may as well observe it and deal with it now.

Just observe how it feels in your inner world for a few seconds.

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Good.

And now shift out of that experience, that sequence of thoughts — that distraction in your inner world.

Just allow it to fade away by completely connecting to this moment.

Take all your attention and focus it fully on your body right now.

Feel the buzzing of your body — the miracle of your body.

I call the miracle that's flowing through your body and then out through you into the world, “silence.”

Feel silence by feeling your body.

Feel the miraculous 30 trillion cells that are buzzing as your body, as you.

Bring all your attention into your body right now.

Listen and feel for a little while with me.

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Feel the buzz?

If you get distracted from your intention to feel that buzz, just reset your intention — 100% of your attention feeling your body for a little while.

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Good.

That cleans your inner-etchasketch quickly.

You can do that anytime.

And then you can go right back to taking that next step along your journey — whatever’s next for you in your day, and in your life.

That's how you get back on the train that's moving at the pace of your miracle.

You get back on and you stay with presence.

And then whenever you notice yourself getting knocked off, you know you have a quick way to get back on.

And we, of course, do longer drops into the present moment to practice in a variety of ways.

We’ll do that for the next little bit here, by again placing 100% of your attention in your body.

Think of this deeper dive as inoculating yourself against distraction by deepening your practice.

Practice gets better when you can notice yourself falling off your Train of Presence.

And also when you know how to stay with that felt, embodied experience of the pace of your miracle.

The more you connect to that the more you’re able to embody it to walk the pace of your miracle — to hear the next steps on your personal path, and to take them.

So another long deep breath.

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Let’s spend a short time in our bodies.

Paying 100% of your attention to how your body feels again.

Notice that tingling in your body all at once.

Pick it up now.

Close your eyes this time if you want.

You can start again by focusing 100% of your attention on the sensations of your left hand.

And ask yourself, how do you know your left hand is there when your eyes are closed?

Because your hand buzzes.

So feel it — it buzzes with life.

Can you feel the buzz?

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Good.

Now allow that buzzing sensation to spread to your whole body.

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Just spend 30 seconds or so listening to and feeling your body in silence.

Fully present to your experience in this moment.

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—

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Good.

Good job!

That was a dose of a mental performance training in the form of a Shift.

It’s good to remember that’s what we’re doing each time we shift — in one way or another.

We’re dropping into presence and strategically shifting our state of mind.

And we’re training our minds to perform at their best.

So nice work.

Have an incredible day.

I’ll talk to you soon.

Sean

Pro Tip — Strategically applying today’s Shift process with consistency, and intensity, and targeted variety, to achieve a particular objective is how you use mental performance training to develop specific expertise and mastery.

You can access personalized training inside the OnePerfect app anytime.

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Take a long deep breath.

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Another.

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Breathe life and remember...

The problem is usually just the feeling that you want something to be different than it is right now.

When that problem is eradicated, you are living in peace — at least for those moments post-eradication.

You're in presence then.

You're not being pulled into thoughts of something else.

You're here — with all your attention.

You’re at peace.

So let's come 100% into this moment together.

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You can rid yourself of that feeling that you want something to be different.

Just say, ‘I'm coming 100% into the present moment.’

When any thoughts arise, commit to letting them go for a while.

Just notice the thoughts — and let them go.

Come back into the present moment.

Come into this space where you recharge completely by listening to life.

Just for a short while, get 100% in touch with your body in your environment — without any intermediating thought process that can stress you out.

Release your attention from focusing on any tasks for now.

Let go of doing — you're just fully in being now.

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Recharging.

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Being.

A few minutes a day does wonders for your energy.

Keeps the fuel burning clean.

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So take all your attention, and let's focus for a minute more today.

We’ll do this one quickly.

Listen to the sounds in your environment.

I'm going to walk outside so we can hear the crashing waves.

Let’s just listen for a minute now.

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If your attention gets distracted from listening with all your attention, reset your intention again — come back to listening with all your attention.

It’s a basic, powerful recharge practice.

Take another 30 seconds to listen now.

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Since this Shift went so quickly, let's extend it.

Let's do another 30 seconds of just listening and being and feeling life together.

Recharge by placing all your attention in this moment.

Be fully in your body.

Be fully in your environment.

Feeling life.

Hearing sounds.

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Feel the experience — the air on your skin.

Take your time.

Hear and feel that miracle.

—

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—

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Perfect.

Have an incredible day.

Sean

P.S. Your active participation with Shifts in 2021 enables us to guarantee unheard of engagement levels for any organization who subscribes to OnePerfect in 2022.

Take a look below if you’re part of a team that you want to support.

It takes less than 1 minute to request a free trial for your team or organization.

And we guarantee engagement now.

Request your team trial here. They’ll appreciate you for thinking of them.

You can also get the app for yourself on iPhone or Android anytime you’d like.

Prologue —

This Shift is fairly simple. In fact, most effective emotion management strategies are fairly simple.

When you are caught in an emotional tornado it’s usually hard to remember (or implement) any strategy — never mind a complicated one.

So, shifting is about noticing your inner world state in real time. And then bringing enough presence to your inner world that you can experience your current state of mind and body more clearly.

Just doing that — observing your inner world — has an immediate initial emotional impact on you.

Intentionally observing your inner world when you’re caught up emotionally also helps you listen to yourself long enough to remember any strategy you might have developed for shifting your state — such as the one you’ll develop today.

Bringing presence to inner chaos allows you choose your best next step in real time.

So, what will your next inner world step be?

Let’s begin by taking a long deep breath…

Shift Out of Anger

Hey there, how are you?

Maybe you're angry at the moment — if you're here to do a shift out of anger?

Or, maybe you’re curious about how to deal with anger the next time it arises.

Either way, this Shift will be useful.

Let's listen to the ocean for a minute together — or at least for 10 seconds to get started.

Start to create a little space between you and your current emotion.

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Take a minute to make a small shift to your state — a mini-shift.

Picture the waves rolling in in your mind.

Close your eyes if you want.

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Now let's go inside and get specific about how you're going to shift out of anger whenever you choose to.

Set the intention — it's implicit already, but get explicit with setting an intention to shift into a different state.

Shift out of anger.

Relax your body.

Relax into whatever you're sitting or lying on — or even if you walking, relax your shoulders and neck.

Relax into your environment.

Melt into it.

You're part of life.

Be present to it.

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Okay.

In your personal life, it can be difficult to notice when you're repeating an old pattern that has repeatedly not worked for you.

So that's what we want to focus on doing today — notice and change any such pattern.

If you're angry, it's worth taking that anger as a cue that trying to shift the anger by making a different choice than you typically do is a good idea — even though it likely will feel very uncomfortable to do that.

So let's do an experiment.

Think of it as an experiment in ignoring the emotional experience that's moved you to make a choice that hasn't served you well in the past — that has kept you in anger, or contributed to repeating the anger.

Not that there aren't times that anger is justified.

But whatever you're feeling right now let's experiment with a new way to address it.

If you’re not actually angry right now, imagine something that has made you unreasonably angry — you can work with that today.

In years of doing psychotherapy, I've seen repeatedly that patients who make the most progress are the ones who are able to test out changes to their unhelpful and unwanted patterns — both emotional patterns and also changes to their behavior patterns — how they choose to act, or react, once they have a feeling.

These folks are able to figure out how to move through emotions that have been pushing them in an unhelpful direction — often for many years.

And they're able to do that not just during our therapy sessions — when they're done with the sessions they're able to remember their intention to deal with things in a new way by experimenting.

The truth is, anyone can do that. You just have to get clear on your intention and then stick with it.

It's worth trying something new, if you're finding that a particular unwanted emotion, or sequence of emotions, or pattern is repeating — like anger.

Setting a new intention might not work.

But the likely worst case if you experiment is that you'll learn something new about what happens when you make a different choice.

And just from demonstrating the capacity to choose something different, you'll have opened a whole new world of possibility for yourself.

At best, you'll find that the approach that you experimented with worked better than the old one you've used.

So, now is the time to try a new approach — to experiment.

Is there anything that you want to plan ahead for?

Let’s use this time to plan ahead for the next time you get stressed out or frustrated.

Take 20 seconds in silence to think about the right new approach for you.

What would you want to do next time you get angry?

Make a plan for how you will react differently when you notice that anger arising next time.

What are you going to do with it?

Then, let's commit to implementing a new strategy.

Alright?

So first, take a little time to consider this emotional pattern that you want to experiment with.

How are you going to deal with it differently this time and next time?

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—

What are you going to do?

Are you going to take time away?

Are you going to shift to doing something else?

Are you going to go for exercise?

Are you going to talk about it?

Are you going to take a long break away from it?

Or, are you just going to recognize that you have the ability to choose how you respond in this moment?

It’s up to you to develop your own plan and set your own intention — because when you're angry, you're not going to be told what to do by anyone.

So make your own choice and start a new experiment by intending a new behavior.

Make a new plan by setting your intention before it happens next time.

Ready?

Take some time in silence to set a new intention as to how you’ll deal with anger next time you notice it arising.

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Maybe a few deep breaths and just drop into it and notice.

What new intention is desirable?

Got it?

OK, write it down or record it to help yourself remember it.

As my little sister likes to say, ‘Future You’ will appreciate anything you do to make it easier to recall your strategy later — because it’s always hard to remember a plan when you’re getting angry.

We all know that.

Did you write your plan in a place where you’ll see it when you’re getting angry next time?

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Pro Tip — Record your intention and plan in your OnePerfect app’s private audio journal. I dropped the app links at the end of this Shift.

—

Good.

Okay, here's the big question —

Are you feeling less angry now — because you're being solution focused about this?

I hope you do.

I hope doing some reflective planning worked for you.

That's usually how it works with anger.

You can take some control of it that way anytime.

Good luck breaking the anger pattern.

Good luck sticking with your intention for the rest of the day — and the next time the anger arises.

Have a good one.

Sean

PS. Continue with personalized shifts in OnePerfect’s iPhone or Android apps.

The OnePerfect app for shifting your state of mind is free if your employer, school, or other organization subscribes.

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

Let’s listen to waves with 100% of our attention for 60 seconds to shift today.

As you listen, notice the distracting sound that arises in the background — and also notice how your inner world reacts automatically in real time.

Can you immediately shift back into presence when you get distracted?

Ready?

Close your eyes if you want.

Listen…

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Perfect.

Great job.

Did you notice the distraction?

Did it distract or annoy you?

Anytime you get distracted from your intention to have your attention focused where you want, just notice the distraction, and then reset your intention to focus your attention 100% where you want to.

You can do that to come back into presence anytime.

Each time you do that, you are training yourself to return to presence.

Alright.

Have a great day.

Sean

The OnePerfect app for shifting your state of mind is free if your employer, school, or other organization subscribes.

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

Prologue —

Happy New Year! Your personal Shift to start 2022 off right is ready below.

If you missed Shift Into 2022, Part 1 — our Collective Shift into 2022 — that’s a good place to start before completing Part 2 — your Personal Shift.

If you’re ready for Part 2, let’s go…

Part 2

There’s a lot in this Shift.

I packed everything in so it’s our longest Shift yet.

I suggest you set aside enough alone time to give 100% of your attention to start your new year as strategically and intentionally as possible.

I also suggest you listen to Part 2 as you read — there are moments in today’s Shift when closing your eyes and listening to life may benefit you.

Listening can help you take the time to allow your Shifts to deepen too.

Let’s go…

Hello, hello. Are you ready?

I am very excited for you about the value you’ll get from completing this Shift.

If you complete it, and commit to the intention you’ll develop during this Shift as you move forward this year, you will receive incalculable value from doing so.

That said, there’s a lot in here — if you need to complete it twice (or more) to feel like you got it right, I suggest you take the time to do so.

For now, let’s come into presence and plan to get it right the first time.

Ready?

Take a long deep breath.

Relax your entire body.

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Intend 100% of your attention into this moment — as always.

Full presence right now.

All our attention here.

—

Today we are Shifting into 2022 by strategically connecting our Monday nights to our Tuesday mornings.

I’m talking about waking up with the same pure intentional mindset on Tuesday as you do on Monday — and then stitching together those intentional mindset mornings everyday … day, after day, after day.

Mastering this one detail — I refer to it as connecting Monday nights to Tuesday mornings — is among the biggest challenges I’ve focused on over the course of my adult life.

And it’s provided the the biggest benefits — the biggest rewards.

Is it one of your biggest challenges too?

It requires consistent attention and commitment to master it.

That’s why I chose this Shift to get us ready for 2022.

If you get clear on your intention for how you expect to live, you can strategically connect your days and your emotional life together consistently.

It takes some time and focus to get clear about what you want to bring to the world — how you want to be in the world — to hone in on that ideal state of mind and body for you.

So let’s do that together now to kick-start this year off right…

Setting an intention to live in presence each moment is the ideal place to begin.

So let’s do that first.

That means, set an intention to focus 100% of your attention on whatever you’re doing — each moment, each day.

We’re going to set that intention for the year.

If you’re relaxing, you’re relaxing.

If you’re reading, you’re reading.

If you’re listening to life, you’re just listening to life.

If you’re just being, you’re just being.

If you’re working, you’re working.

If you’re loving your people, you’re loving your people — 100% attention.

Even if you’re multi-tasking, you’re multi-tasking — 100% of your attention shifting intentionally at will.

And if you’re shifting, you’re shifting.

100% of your attention here and now, focused as you choose, always.

As little of your attention is leaking out into the past, the future, into fears, as possible.

Setting this first intention will allow you to be successful with it as much as possible.

No one is perfect.

No one is 100%.

But setting the intention and holding yourself to it is going to bring you as close to 100% as is possible for you.

Living in pure presence is a beautiful place to live.

You can’t even begin to imagine what doing that will usher into our lives over the course of the year. That’s why we start with presence as the core of our intention.

What we are building today is our ‘Ideal State Intention.’

The core of it is this intention to be present consistently.

If you start there, you can then wrap anything that’s vital and personal to your life around the core.

So set an intention to live in presence to get started.

We’re not going to just talk about it and think about it.

We’re going to do.

So now truly feel that core intention being set inside your mind and body.

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Can you feel it rising inside you?

Feel the core of your Ideal State Intention forming.

We’re creating a powerful Ideal State Intention today — and this is the core.

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Feel the core.

Presence.

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Sit with it for a little while.

Be the core — your intention to live in presence.

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Can you feel it embedding into your body?

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Got it in you?

Perfect.

Next, we’re going to pose a key question.

I’ll give a little background and detail — BEFORE you settle into listening for a response to the question in your inner world.

The question that will flush out your Ideal State Intention is…

What’s most important to me in life?

You can break it down into related questions…

* What’s most important for you to be oriented to each day?

* What do you want to put into the world?

* What do you want to share of yourself?

* What do you want to look back on and know you lived out as your priority during your life?

I’ll give you some pure silence in a minute here to listen and feel for where your unique path guides you in answering the key question.

Let’s look forward first to give a bit of context to how the Ideal State Intention you define will help connect your Monday nights to your Tuesday mornings.

Just a little context to get clarity before we move forward.

We are doing this intention planning because connecting how you go to sleep to how you wake up is the key to keeping any personal intention burning bright and clear.

It’s so key that I’m going to say it again…

Connecting how you go to sleep to how you wake up is the key to keeping any personal intention burning bright and clear — year round.

That’s why we’re focused on doing that today.

You’re prepping for a masterful 2022 right now.

Okay?

Let’s define and refine your Ideal State Intention.

Be mindful that any intention you set right now will evolve over time.

So today’s intention is a draft intention — an intention in the process of perfecting itself.

And as you follow it each day, it will take on more nuance and more feel.

Following it will guide you over time.

So today’s intention is not a final draft — it’s today’s draft.

In fact, it’ll never be a final final draft.

It will always be a ‘final for right now’ draft.

It’s an intention that feels right for right now — and it naturally amends over time as you embody it regularly.

Over time, it will come to feel perfect for you in every now because it evolves.

Make sense?

Nice.

Let’s keep going.

In a minute, you are going to ask yourself…

What’s most important to me?

Start to let the question sink in a little bit.

Defining that intention clearly and connecting to it deeply each night and each morning will sync you with your ideal state consistently.

Here’s why that is so important…

When you connect to your Ideal State Intention at the end of each day, and you also commit to connecting to it at the beginning of each day, it becomes a whole lot easier to reconnect to it during the day.

So not only will you start your days off right, you’ll also have better access to your ideal state of mind and body — to what’s most important to you — at those moments when you need to reconnect the most — those moments when you drop out of your connection during the day.

That's the holy grail of living your evolving purpose — being your purpose — following your unique life journey.

To recap one more time, before we move forward to answer the question…

Our core intention is to live in presence.  

And now, you’re going to answer a question to define a personal intention to wrap around your core intention — which will create your Ideal State Intention.

You’ll use Ideal State Intention to sync with your ideal state each night and each morning — and any other time you need to access it.

Alright?

One thing at a time…

Take a deep breath.

Let’s prep.

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Allow your body to relax fully.

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All our attention right here and now.

Close your eyes if you want.

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And pose this question in your inner world —

‘What’s most important to me?’

Let it resonate…

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What’s most important to me?

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And just listen for life’s response.

Trust life.

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Listen as life plays the soundtrack of your most important personal intention.

It’s in there.

You’ll hear it if you listen, and trust.

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Don’t look for perfection.

Just keep listening.

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What’s life whispering to you?

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Keep listening.

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What’s most important to you?

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Do you hear a nugget of an intention?

Maybe you’re flushing out something you were already aware of.

Or, maybe something new is coming into focus?

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Remember, whatever you hear WILL evolve for future nows.

Your focus right now is on hearing a kernel of truth that speaks to you in this moment — for this moment.

Okay.

Got something?

Listen a bit more to allow it to refine.

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See if you can hear your intention being expressed in a single sentence now — or perhaps see it as a single image or idea.

Just listen and watch.

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It should speak to you deeply.

It needs to be very personal to you.

—

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Got it?

Okay.

Now write your draft intention down — or type it into your phone — or record for yourself.

Whatever works best for you.

But definitely get it down.

We want to concretize it.

Here’s a format you can use:

Your Ideal State Intention should begin with your core intention — to live in presence.

It should also include your personal intention sentence or image.

And all of it should have special meaning to you when you read it or hear it or think of it.

Here’s an example Ideal State Intention spoken and written in one sentence —

I live in presence as the father of my family.

That sentence, for the person who it’s right for, is going to have deep meaning.

Very special meaning.

It’s powerful.

It’s short.

I live in presence as the father of my family.

Waking up to that would purely inspire the person who its right for.

So what’s right for you?

Try to get your Ideal State Intention nice and tight and short.

It’s a draft, but concretize it for now.

Got it down?

—

Nice, good job.

Okay, let’s take a test drive of dropping into your Ideal State Intention right now.

Take another long deep breath — maybe two in a row.

Relax completely as you exhale.

Making sure 100% of your attention is in this moment — focused on this task.

Now, as you read your Ideal State Intention back to yourself be very intentional about feeling your mind and body shifting into your ideal state.

Notice it.

You’re connecting to what’s most important so you should be able to feel a shift.

Try that now — read it and feel it.

Can you feel it?

Don’t expect or look for anything momentous to happen. Momentous happens over time because of clear intention and the consistent embodiment of your Ideal State Intention.

Right now, allow yourself 10 seconds to connect to your Ideal State Intention even more fully.

Ready?

Speak your intention to yourself quietly or out loud — and feel.

Go.

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Feel it being absorbed by every cell of your body.

Allow it to settle into you.

It is you.

Allow it to become you.

Know that it is you.

Feel it.

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Feel the buzzing life of you.

Full presence.

Full attention.

Fully immersed.

—

Nice.

Good job.

Nice dress rehearsal.

Perfect.

Let’s finish up by defining and committing to a daily plan, starting with tonight.

TONIGHT —

Right AFTER you close your eyes to go to sleep, you’ll silently repeat your Ideal State Intention to yourself as you fade off to sleep — to connect to it.

Read your intention to yourself, or play a recording of it back to yourself if that helps you shift into it.

Then…

TOMORROW MORNING —

At the moment you wake up, BEFORE you open your eyes, you’ll notice your first thought of the day.

You want to notice whether or not your first thought is your Ideal State Intention. If it’s not, immediately reintroduce your Ideal State Intention — take 10 to 20 seconds to sync yourself with it.

Sync your attention with it — feel yourself shift before you open your eyes.

Why are you going to do this?

Because once you know your Ideal State Intention, and you also notice your first thought of the day, you're able to use your intention to connect to your ideal state of mind immediately upon waking — which is the best way to start the day.

It take some discipline but it doesn’t take a lot of time.

Just takes a little bit of focus and energy.

Again, you definitely want to shift BEFORE you open your eyes, BEFORE you say good morning, BEFORE you look at your phone — BEFORE you do anything.

That’s the key to connecting your Monday nights to your Tuesday mornings.

That, and doing it consistently every day.

That’s how you’ll shift into your intended state for the day first thing every day.

This will work for you — if you do it.

Let’s finish up by spending 20 seconds reinforcing the second half of our intention now…

Speak these words aloud or silently to yourself —

‘I intend to listen for my first thought of the day upon waking — and then to shift immediately and deeply into my core personal intention each day — my Ideal State Intention’

Say that silently to yourself now.

You can even speak it aloud if you really want to get into it.

‘I intend to listen for my first thought of the day upon waking — and then to shift immediately and deeply into my Ideal State Intention for the day.’

Make it personal.

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Got it?

Is your intention set?

Do you feel that intention being clearly set in your inner world?

We’re almost done so take your time.

You want your intention to stick with you overnight and greet you in the morning.

Feel it?

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Got it?

Alright, perfect.

Nice.

Great job.

Let’s make 2022 our best year yet.

In fact, let’s finish up with that.

I’m going to personally set that intention with you right now.

Join me.

Say it with me…

2022 will be my best year yet.

2022 will be my best year yet.

2022 will be my best year yet.

Believe it.

Perfect.

Let’s do this.

By the way, we received incredible engagement from Part 1.

I’ll incorporate that feedback into an upcoming Shift.

Keep an eye out for that.

We’re rolling into 2022 with purpose together.

Have a great day, night, and all your tomorrow mornings too.

I’ll talk to you soon.

Sean

Share This Shift

P.S. — You can easily and privately record the Ideal State Intention you developed today using the OnePerfect Shift app. Just open your private audio journal inside the app to record and save.

The app makes it easy to play your intention back to yourself and refine it anytime.

I use that feature regularly. It works nicely because hearing your intentions spoken back to you with conviction is powerful — especially when spoken in your own voice.

That’s an easy way to keep what’s most important to you organized and accessible.

Pro tip —

You can blend your Ideal State Intention into your future Shifts using the OnePerfect Shift app anytime. That’s the best way to keep your Shifts personal and your intentions fresh.

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The OnePerfect Shift app for shifting your state of mind is free if your employer, school, or other organization subscribes.

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Hello there. How are you?

I hope you’re doing great and looking forward to a present new year.

Today begins our first 2-part Shift together.

This Shift is Part 1 of two Shifts designed to guide us into 2022 with crystal clear intention for the year — to set us up right.

In Part 1, we’ll focus on shifting collectively into the new year as strategically as possible.

In Part 2, we’ll focus on shifting personally into the new year as strategically as possible.

Let’s start by coming into presence. Then, we’ll take a look back before moving forward together…

Take a long, deep breath.

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Ahhh….nice.

Settle in.

And intend yourself fully into the present moment.

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Be here for a little while together.

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Set that intention to take a bit of ‘let go of everything to reconnect and recharge’ time.

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Can you feel the intention being set inside your body?

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Relax your shoulders.

Relax your neck and arms.

Exhale into it.

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Feel your body settling.

Feel deep relaxation with me.

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Nice, feels good.

Okay.

To shift us into the new year, I thought I’d share what I’ve seen and learned during our initial months shifting — and then pose a key question to all of us.

First off, the initial Shifts have been incredibly well received, which is great news.

Engagement with Shifts has been growing substantively week after week.

In fact, I’ve never seen this level of engagement with attention and emotion training in 20+ years living this work.

I love to see it. It feels good to know I’m shifting with you as we do it here — at different times and in different places — and whenever works best for you.

Our most popular Shifts to date have been:

* Shift Into Your Life Purpose

* Shift Out of Addiction

* Shift Into Your Wife’s Next Step

* Shift on Monday Morning

Close runner-ups:

* Shift After a Difficult Breakup

* Shift Into Inner Peace

* Shift Out of Loneliness

* Shift Into Confidence

We’re off to a great start.

I’m looking forward to seeing how much presence we’ll be pouring into the world over the coming months.

The more the better as far as I’m concerned…

Imagine us shifting toward a better state of mind over 10,000,000 times each week.

Given our trajectory, plans, and intention, I see us growing into that.

And I expect we’ll keep growing from there.

After all, this is a uniquely challenging period for almost everyone, right?

And everyone benefits from dropping into presence consistently and polishing emotion navigation skills while being connected to a supportive community.

So it’s likely we’re just at the beginning of this presence-pouring-juggernaut-that-could.

We’re building something remarkable — just by being here consistently together.

I am so grateful to be connected to a group of folks who are proactively regulating their state of mind and body.

Let’s do it again…

Take another long, deep breath.

Clear your inner-echaskech by bringing 100% of your attention into this moment, again.

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Dropping fully into presence for a while.

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Be here and now completely.

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Can you feel that shift?

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Relax your entire body again.

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Pull in your next long, slow inhale, and exhale.

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Release all tension.

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For 10 seconds now, focus only on feeling that buzzing life vibrating though your body.

Completely relaxed.

Ready?

Feel the buzz.

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—

Nice.

And now listen to life too — while remaining connected to your body buzz.

Feel the buzz and listen, just for a little while.

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What do you hear?

Listen and release.

Listen and release.

Listen and release.

—

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Perfect.

Now, share a minute of your presence with us all by connecting to your best thoughts and ideas for us in 2022.

i.e., How can we benefit the most people in 2022?

Before responding, let’s be sure we’re fully connected to the present moment and fully oriented to the moment we are living through.

Take another long, intentional, deep breath.

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Recall that collectively we are living in a uniquely challenging time.

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Recall also that one inspired idea at the right moment can shift the world toward peace.

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And connect to a universal truth — inspiration comes from everywhere because inspiration is everywhere.

It’s inside you.

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Breathe into that deeply and listen to life.

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Are you fully present?

Is 100% of your attention here and now?

Access inspiration.

Now, take one more deep breath as you ask yourself — How can we benefit the most people in 2022?

Close your eyes for 15 seconds.

Listen for what comes up for you.

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Keep listening.

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What do you hear?

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Okay.

What came up for you?

Reply to this email to share your thoughts with me directly.

My best idea for today is for all of us to start sharing the Shifts we like.

People love Shifts and sharing only takes a moment.

Just tap ‘Share’ below to forward any email, or to post on social media.

You can push a lot of love and presence into the world very quickly by sharing.

Thank you in advance.

I love sharing these experiences with you.

Being here inspires me.

I deeply value your time and your presence.

And I can’t wait to hear any ideas you have to make the most of 2022.

Remember to keep an eye out for Part 2 — we’ll shift personally into the new year with deep intention.

Here’s to an ever-present 2022.

Sean

P.S. — Reply to this email to share your thoughts on how we can benefit the most people in 2022.

Prologue —

Hello, hello. Hope you are doing great and enjoying some down time.

I enjoyed recording this Shift a lot :) But fair warning, the audio is a bit choppy at moments because I was driving. So you may want to read along if you’re listening.

Enjoy…

Shift Into Your Wife’s Next Step.

That title is just too good.

It was a typo originally.

When I saw it, I thought — this email is going to be opened more than any other.

Because, well, most guy's are going to wonder, “What is this?“

And most women are going to think, “This looks ok. I can get on board with this.”

And everyone else must be curious how this topic can possibly help shift us ALL toward the new year.

The title was intended to be — Shift into your life’s next step

But it typo’d into — Shift into your wife's next step

So here we are.

The demand is overwhelming.

We're going to do a shift into your wife's next step.

As always, I will be frank with you.

Number 1, I've never been married.

Number 2, I didn't do much preparation to record this Shift, unless you consider a lifetime of working in this area as preparation.

And also, in this particular case, laughing pretty hard about this topic with Casey, who I work with here.

Really, Casey thought even more than I did that this topic was far more interesting than shifting into your life’s next step.

So, thank Casey…

Why don't we take a long deep breath and intend ourselves into this moment?

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It strikes me how cathartic humor can be — especially in tense times.

It’s a reminder that there is nothing inherent about presence, or about wellness, or about trying to get yourself through something, or about performance, that is in conflict with, or in any way diminished by humor at the right moment.

It seems to me that laughter is the exhaust of joy.

When we're joyful, we are smiling.

When we're smiling, we are one moment away from laughter.

Just about anytime that we can bring any of that into our lives, it's a positive.

I've spoken many times about my general philosophy in psychology practice — providing therapy.

It’s something you won't see overtly in psychology textbooks.

And you won’t learn it in graduate school.

In practice though, I found that if we could spend time together in a good or great place in the therapy office — and that typically means a lot of laughter, and a lot of connecting around what may be painful, but is inevitably also often funny about life, and our life experiences — then whomever I'm working with absorbs a model (either a completely new, or a newly refined model) of our ability to feel good, to feel connected, to feel joyful in spite of difficulty, that they can take with them outside of our therapy sessions.

So, I came to see joy as a core piece of therapy.

For the reason that I just noted and for another reason too…

Laughing together, being joyful together, having fun together, connecting — which could be through humor, or it could be through connection in any emotional way that has resonance, and empathy, and depth — if we can do that together, we're going to create a relationship in which we can both thrive.

We can both be honest, share our challenges, and walk our unique journey through those challenges with the support of someone who we know cares, and who we know gets us — and who we know we can trust.

So humor became a touchpoint of therapy for me.

It makes it a lot of fun.

And it became universally true — we have a good time.

That doesn’t mean it was always a good time.

We roll our sleeves up to be intentional about not avoiding whatever the person had come into the therapy for — or whatever might be present in the room that day.

But yeah, that's it…

Is that where we went from shift into your wife’s next step?

Sorry wives.

I didn't do a very good job for you there — in terms of getting your partners on board with your next step.

I guess I'm going to leave that part to you.

I’m thinking the main message here — whether you’re a wife, husband or anyone else with a partner — is to be intentional about connecting to your partner with joy, or in any other emotional way that has resonance, and empathy, and or, depth, as regularly as possible.

And maybe, if you can get them laughing you’ll have easier time getting them to take out the trash — or whatever that next step that they need to shift into is.

Alright, please don't send me email on that. I’m aware that everyone takes out the trash!

Okay, since we're here together why don’t we do what we do, which is…

Take a deep dive into the present moment and rejuvenate ourselves.

Hopefully, as we do that today we’re doing it with a smile on our faces and joy in our hearts.

You know, just being able to talk to you like this reminds me again how grateful I am to have found this community and this way to share what we have to share.

So, thanks for listening, and or, reading.

Let's listen to life together for a minute or so before we get on with our days or nights.

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There’s some background noise here, so I’m going to pull over so we can sit together for a minute in silence.

When I do, (if you’re listening) we’re both going to notice what a nice difference it is when we drop into full background silence — without any movement at all.

Ready?

Here we go.

You're in the middle of the mountains with me now.

Pure silence.

Listen.

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Place 100% of your attention on listening to life.

Drop into now, through the portal of joy.

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—

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Perfect.

Let’s keep up our intentional shifting together as we head toward 2022.

Have an incredible day.

Sean

The OnePerfect app for shifting your state of mind is free if your employer, school, or other organization subscribes.

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

OnePerfect Shift into inner peace.

Let's start with a long deep breath together.

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And another.

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Take your time.

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Bring 100% of your attention fully into this moment.

Bring it into the space we're sharing — this stretch of time we're sharing.

All your attention right here.

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Release any concerns.

And breathe.

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Trust life.

Trust silence.

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It turns out that being at peace is something we're ALL capable of.

Feeling that peace inside is an incredible feeling.

We all seek it.

And we run away from it at times too.

Know that when you come fully into presence, you can listen to the miracle of life of which you are part.

And peace will flow through you.

Just take all your attention and place it into feeling that tingling buzz of your body.

Your body buzzes all the time.

You can pick up that tingling by choosing a body part.

Let's try our left foot together.

Ask yourself — how do you know your left foot is there when you can't see it?

If your eyes are closed, for example.

You know because you can feel it.

Feel the buzzing in your left foot.

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Feel that?

(Close your eyes anytime you want.)

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Now feel your left ankle too — as you keep feeling your left foot.

Keep tracking that beautiful buzz up your leg and around your whole body.

Feel it spreading all around you — the tingling of 30 trillion cells buzzing as you into life each moment.

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Feel it — yourself as life.

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Thirty trillion cells interacting trillions and trillions of ways every single instant — completely outside your control.

Producing your experience of life.

That's miraculous.

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Can you feel it?

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That's what you're gonna trust.

That’s inner peace.

Breathe into it and feel for 30 seconds.

Ready?

Go.

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If you lose your focus anytime, just bring your attention back to feeling the buzzing truth — the buzzing life of your body — the buzzing peace inside you.

The buzzing miracle of you.

Feel it.

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Feels like slipping into your favorite clothes — like your favorite sweater brushing against your skin and warming you up.

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Nice.

All of us seek peace and all of us know how to find it.

We just did — we're sitting in a place of peace together right now .

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Anytime you want, you can say to yourself — ‘Listen to life with 100% attention right now.’

Then, notice how you feel as you listen.

Feel for the peace within you.

The peace that is you.

Let’s feel more.

—

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Feel it?

—

It works because presence is peace. And listening with 100% of your attention is presence.

When you trust life by listening to life fully, life returns you to presence — to peace.

When you know that, you also know that your baseline experience of life can be peace anytime.

That's an incredible piece of knowledge you can apply anytime.

I suggest you start actively tracking your experience of daily life too.

Just notice how often you are getting pulled out of your baseline peaceful experience of life throughout your days.

Notice when you are pulled into some anxiety, or annoyance, or frustration, or fear, or projection — some story of an unknown future, for example. Or maybe, you get distracted by some regret over a past that's already gone — already done.

When you notice any of those experiences have occurred inside your inner dialogue — the conversation occurring in your head — when you notice your inner conversation has been overtaken by any fears of the future, or regrets of the past, remember…

You always have a way to shift back into peace.

If you use it throughout your days, you'll start to notice you're spending more of your time in peace — just by setting this one intention.

If you’re consistent with this strategy you'll begin to notice some discipline developing around shifting back into peace whenever you notice you've strayed.

You’ll see that it’s a self-reinforcing practice.

It’s contagious in your life — and it will become contagious to those around you too.

Peace will grow throughout your days.

If you do this for a little while, you’ll start to hear your particular inner conversational patterns that repeat during your days.

After a while, inner conversation cycles that bring you into anxiety or stress will begin to reduce naturally — just because you've noticed them, you keep calling them out.

Anytime you notice peace is missing, just reset your intention to come right back into presence by listening to life.

So again now, let's feel the silence flowing through our bodies — flowing through the world and into your body, as you — as life, your life.

Can you feel that?

Feel and listen now.

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What do you hear?

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I hear gratitude welling up inside.

Gratitude bubbling out of reconnecting to the knowledge that I can find peace anytime I choose.

The knowledge that we can shift back into this place of pure presence, and listen for that next step along our personal miracles — our unique journeys through life — is a gift.

Let's accept the gift.

Take one more deep breath for now.

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Set that intention to live completely at peace by trusting life.

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Trust that life will guide you to peace — if you listen consistently.

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Okay.

Is your intention set?

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Got it?

Can you feel it?

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Nice.

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Have an incredible day.

Sean

The OnePerfect app for shifting your state of mind is free if your employer, school, or other organization subscribes.

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

You need to be as at peace as possible to be your work — to do your life's work.

Take a deep breath.

Release all inner conflict.

Just let it go.

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Relax your shoulders.

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Allow your arms to fall toward the ground.

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Close your eyes if you want.

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Breathe with me deeply — for a few seconds.

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Set an intention to drop deeply into presence over the next three minutes.

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Feel that intention anchoring into your body.

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Good.

Your unique personal miracle is happening right now, always.

So walk the pace of your miracle by listening to life right now, always.

Let's shift our inner states further now by listening to life together deeply for 10 seconds.

Shift into your listening state of mind.

Keep breathing deeply, easily.

Ready?

Listen to life with 100% of your attention for 10 seconds now.

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Good.

Can you sense an inner shift into your ‘listening’ state of mind?

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More listening, less talking in your head?

Your listening state of mind is a state of presence.

Let’s keep going.

Slowly and purposefully.

Staying in the present moment.

Staying in our listening state of mind.

Being fully present to this moment — with intention.

Remain in your listening state of mind.

Focus 100% of your attention on listening to life going by for 10 more seconds now.

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Perfect.

Remember, life is difficult for most people.

And we are all together in this inexplicably deep and challenging experience.

Your life journey becomes beautiful and purposeful when you realize that you're sharing the miracle with every other person.

So let's honor the miracle by helping each other, and helping others in general, through the uncertain stretches that everyone's inner journey entails.

We can alleviate suffering by teaching about how life and suffering are primarily an internal journey…

The miracle of life flows through your inner world and into your outer life.

So listen to your inner world, closely now.

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You'll hear the pace of your unique miracle — your journey of life.

And when you hear it, you can follow what you hear to walk the pace of your miracle — to be your purpose, as I sometimes call it.

Ready to reconnect to purpose again, by listening with 100% of our attention?

Let's listen to our inner worlds and our outer worlds for 10 seconds now.

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Listen and feel.

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Perfect.

Can you notice that you’ve shifted into a better state of mind?

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Feel the peace.

Now's a good time to set an intention to reconnect to presence and purpose whenever you feel disconnected over the next few days.

So feel yourself setting an intention now — an intention to remain in presence for the rest of your day.

And also — to become aware when you’ve dropped out of presence, so you can shift back into presence by listening to life, whenever you notice your attention has been distracted.

Can you feel your intention setting in your inner world?

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Good.

Let’s have an incredible day.

Stay present,

Sean

The OnePerfect Shift app for shifting your state of mind is free if your employer, school, or other organization subscribes for you.

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

Prologue

This is an incredibly loaded topic and can provoke very strong emotions.

Especially after a difficult year(s) for so many of us, offering public opinions or suggestions on this topic can be fraught.

But it’s worthwhile, I believe.

Please know that I don’t intend to represent any idea as categorically accurate for every individual, situation, ‘addiction’ or moment.

In fact, some of what I’ve shared below is clearly not of primary relevance for everyone, or for every situation.

My words come from love.

We are here to lift each other up while we shift our state of mind anytime.

Subscribe to receive a new Shift each week.

Take a long deep breath.

I get asked about addiction sometimes.

For advice about how to help someone else, or how to help yourself.

I can't say it's been a specialty of mine in practice.

But I do know one very powerful and frequent shift out of addiction.

A lot of times people tell themselves they want to stop.

And they try to stop.

But it doesn't work.

There’s no magic bullet.

But when you get this insight deeply into your mind and body — it's the one to me that's the most powerful.

And that is…

A recognition that you want to love fully.

You come to the conclusion that you can't love fully as long as you have this addiction that is consuming your attention — and your body, your presence.

You can only give so much to someone else — and or, to life, or to yourself — if your attention is possessed by addiction.

So choosing love is very powerful.

Loving is embracing life in the present moment, which can transcend fear, and pain, and unwanted habits.

But still, addiction can be very tough to overcome.

A lot of times it's not overcome.

And often then, there's a not so good ending.

If you're struggling with it, reach out for help.

That's another important turning point — telling someone.

“Hey, this is going on with me. And I want to change it.”

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Alright, let's take a long deep breath.

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Come fully into presence — fully into this moment together.

All your attention right here.

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Fill our hearts up with love.

Love for life.

Love for the journey.

(Deep breath)

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Feel love coming into your heart.

Relax your whole body.

Relax your shoulders.

Relax your arms.

(Deep breath.)

Just drop in.

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Let's sit in silence for a minute or so.

Ready?

Listen to life.

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Sometimes we need to go all the way to the edge, and look over, and then say —

‘Okay, I see. I'm gonna go back. I'm not done yet.'

And that's another moment — a moment when we can change directions, 180 degrees sometimes.

Any degree of a turn, and a shift, can be a positive though.

I wish you the best on your journey — and presence for the rest of today.

I'll talk to you soon.

Sean

P.S. — You can call (800) 662-4357 for confidential support anytime.

P.P.S. — After I completed recording this post I found myself thinking a lot about the range of what each of us might think qualifies as an addiction — and the myriad ways we come to engage with, or perhaps even feel we are being intentional about addiction.

By definition of being human we each live a unique life. And, painful turns are as fundamental to our lives as learning and growing and triumphing.

On any given day, life is harder for some of us than it is for others. And, each of our circumstances can change at any moment.

Hold judgement softly.

Listen hard.

Share silence.

Listening together is healing for everyone.

The OnePerfect app for shifting your state of mind is free if your employer, school, or other organization subscribes.

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