Oct 20 • 5M

Shift To Full Presence

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Appears in this episode

Dr. Sean Sullivan
OnePerfect Shift is an audio letter from a psychologist that shifts you into a better state of mind anytime. Each post gives you a fresh look at your relationship to your mind and reminds you how much control you can have over your life experience.

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Hello, hello! How are you?

I'm looking forward to the next several minutes with you. 

A question frequently raised is ‘What is presence?’

Presence is an experience. 

Let's have that experience together. 

Notice how you're feeling right now. 

Now dedicate all your attention for the next few minutes to coming into complete presence with me.  

Let’s have the experience that emerges when 100% of your attention is focused in the present moment.

Doing that translates into an incredible feeling — presence, aliveness, connection, peace.

Freedom from fear. 

Take a deep breath in.

And out.

Settle into this moment with me. 

Listen to life with 100% of your attention.


Now, invite all your attention to observing this moment, wherever you are. 

Feel all the sensations.

Notice your body pressing against whatever you're pressing against — a seat, the ground, a bed.

Feel every sensation.

Release any stories that are buzzing through your mind. 

Maybe 10% of your attention is focused on the past or thinking about the future.

But right now, bring all your attention 100% right here.




And knowing that by returning your attention to the present moment, you're strengthening your ability to shift into presence anytime you choose throughout your day.

Notice how you feel right now, and just mark it.

Notice how life is when you’re fully present. 


Now let's set an intention to sink deeper into presence. 

Can you feel your intention being set?

For 20 seconds or so, just look around your environment slowly.

Notice details.

Move your visual field around your environment. 

Stop and study objects if they appeal to you. 




Keep looking.  

Study your environment.

You are deepening your presence.


Coming into presence allows you to focus your attention wherever you want to focus it next. 

So let's shift our attention again.

Now that we're more present, we can more easily notice that silent tingling of our bodies.

Focus all your attention on your body now. 

Start by squeezing your left thumb hard for three seconds and then releasing it.

Feel all the blood rushing into your thumb.

Squeeze your thumb hard again for a few seconds, and then release your thumb and feel the tingling again. 

Can you feel it? 


Focus on that sensation.

Focus on that silent buzzing of your body, the buzzing of life in your body. 

Notice the feeling pulsating through your whole body at once now. 

Feel life energy flowing through your body. 

That energy is producing your experience of life in this moment.

Feel fully present in your body. 

You can close your eyes anytime you want to.

Just settle in.

Let's do that for a short while together.

Feel the buzzing.

Feel that tingling aliveness.



Feel the buzzing of your body. 

Feel your life flowing into form each moment. 

Can you feel that? 

That's presence. 

Do you notice a shift in how your mind and body feel compared to just a few minutes ago?

The more you practice, the more contact you'll have with the creative peace that's buzzing through you all the time. 

Presence buzzes through you into your life — as your life — each moment. 

So live presently.


Have an incredible day.


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