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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!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

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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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

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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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

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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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

A struggling friend who I hadn’t seen in years asked me when and why I learned to strategically shift my state of mind.

My answer became the ‘Shift With An Old Friend’ that follows.

I had an unbelievably difficult emotional experience in college that led me to need to learn how to shift into a better place.

Back then, I'd gotten into emotional places I didn't want to be in anymore.

I'd experienced plenty of incredibly beautiful states of mind and body by then too.

Having experienced the emotional spectrum, I wanted to make sure I knew how to return to a peaceful state of mind and body whenever I needed to.

Actually, I needed to learn.

I was definitely interested in learning how to shift my emotional state in ways that would allow me to perform my best as well.

But my deepest motivation for learning how to shift my state of mind and body on demand was pain-inspired initially.

That’s the motivation that pushes most people learn to ‘shift.’

Shifting shows you that walking with your deepest cut, your deepest pain, can transform you into your joy.

Repeatedly making an inner journey through your pain and into peace and presence enables you to recognize, and eventually embody, your most liberated emotional states.

I found that making that inner journey to presence repeatedly— with a Shift, for example — is required, before most of us develop a consistently accessible present state of mind and body.

It seems that the human condition forces us to repeatedly navigate our unique inner journey back to peace along the path to fully thriving in our lives.

It can take a long time, but it’s a beautiful journey.

So…

Let’s strategically navigate ourselves into presence for a couple minutes together right now.

Start with a long, deep breath.

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Relax your entire body and come fully into this moment.

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Set your intention to focus 100% of your attention on your inner journey for a little while.

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What's the part of your personal story that has been molding you into your purpose during this precious, unique, miraculous life of yours?

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Take another deep breath and relax even more.

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Allow a question to hang in the space of your inner world:

What's the part of your personal story that has been molding you into your purpose during this precious, unique, miraculous life of yours?

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Close your eyes if you want to.

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Listen to life with 100% of your attention for one minute.

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Notice what arises in your inner world.

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What's arising in your inner world?

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Whatever arises, just notice it. Then, silently respond to it, as follows:

“Thank you for raising this issue to my attention, but for now I'm letting everything go as I shift into presence for a while.

I’m listening to life with 100% of my attention right now.

I know you will arise again later. And I will greet you later.

For the next minute, I'm committed to letting go of everything — and listening to life with 100% of my attention.”

Listen to life with 100% of your attention.

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Listen with your ears and your eyes.

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Even if your eyes are closed, listen with your eyes.

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Come more fully into presence.

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Feel the air on your skin in this moment.

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Notice how you feel right now.

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Have you shifted toward presence?

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Do you feel present in this moment?

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Fully commit to listening to life with all your senses for 30 more seconds.

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Deepen your presence by listening to and feeling life with 100% of your attention.

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Perfect.

A perfect, if brief, inner journey to presence.

The more you shift the easier it gets.

Have a great rest of your day!

Talk to you soon.

Stay present,

Sean

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Our intention with the ‘Shift Into Presence’ series is to get to the skill level where no matter how you're feeling at any moment, you can shift yourself into presence with just one long, deep breath.

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That would be ideal, right?

That's what we're looking for.

It is possible to take one long, deep breath and come into presence — if you've practiced developing the skill of shifting your state of mind and body on-demand.

Take another deep breath, and feel yourself coming more into presence than you felt a moment ago.

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Feel your body shift into presence as you take that long, deep breath — and then listen to life with 100% of your attention.

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You are 30 trillion buzzing cells right now — always.

You're buzzing as part of the miracle of life.

You're connected to the miracle.

Can you feel the miracle on your skin?

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Listen to, hear and feel the miracle for a while.

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Breathe the miracle.

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BE with all your attention, fully understanding what you're doing:

Being the miracle of life.

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Be here, buzzing.

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Feel yourself fully as presence.

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Allow all thoughts to fade away.

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Allow all stress to fade away.

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Listen and feel.

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Notice what comes up.

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Inevitably, you'll be interrupted by a thought, a stress, a to-do list, a worry, an attachment.

What do you do then?

Take another long, deep breath.

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Drop back into presence, bringing 100% of your attention to listening, to being.

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Turn all your attention to your favorite portals of presence.

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If you get distracted again, listen to life again.

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Be here.

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Be now.

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Be okay.

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Notice.

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If something persistent arises in your inner world, notice — what is it about that thing?

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What is it that you can't let go?

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Let go of your attachment to whatever it is, for now.

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Maybe you're feeling judged negatively, or you're judging yourself negatively?

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Are you worried about what you'll have to go back to after you take this respite?

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Let go, for now.

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If you always return to presence, life gets beautiful.

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It takes some time.

And….

It only takes a moment.

Take one long, deep breath.

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Return to presence with a long, deep breath anytime you get distracted away.

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Perfect.

Allow your shoulders to relax more now.

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Allow your arms to fall toward the ground.

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Feel your body against whatever you're sitting against.

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Feel that body buzz.

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Deepen into presence and just sit for a while.

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Let's listen to life together for one minute.

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Another long, deep breath.

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Set that intention to be fully present for a minute or so.

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Notice how you feel right now.

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Blend how you feel — present — into knowing yourself as aspect of the miracle of life.

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Blend your awareness further into the miraculous, buzzing edges of your body — your skin.

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There is no separation between the life on your skin and the air you're pulling in.

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Be life for a while longer.

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Listening.

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Feeling.

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Being.

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Shift fully into presence.

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Life is good.

Life is beautiful.

Life can also be stressful.

That's why we practice shifting into presence.

You can always modulate your emotional life by taking a long, deep breath and then opening up to the bigger picture of which you're part — before you zoom back in to the life you're living today.

Remain connected to the body, and the life, you're evolving through.

Feel yourself as buzzing silence for ten, long, seconds, more…

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Listen.

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Nice.

Have a great rest of your day.

I'll talk to you soon.

Stay present,

Sean

P.S. Shift Into Presence (1)

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Let's take a long, deep breath.

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I woke up in a bad mood recently.

It happens from time to time.

It was difficult figure out why it happened the other day.

It could have been my sugar was way too low, or maybe something was bothering me that I wasn’t able to identify.

Usually I have a good sense for what it is that is bothering me.

This last time though, I’m wasn’t sure.

I just had that feeling inside.

Annoyed.

Grouchy.

For some people, that happens every day they wake up!

For some people, it happens rarely.

For me, it happens fairly rarely now, thankfully.

But when it happens, you know it.

So does anyone around you!

On those mornings, especially, I remind myself that I’m just a Shift away from feeling at peace — anytime.

When I'm annoyed, I usually choose a slightly longer Shift to get back to good.

Hopefully, I get all the way back to ‘great’ in a few minutes.

At the worst, you know you can always shift your state enough to get on with enjoying the day — and that’s saying a lot.

To me, that’s the ultimate practical value of mastering shifting your state of mind on demand.

As you learn in the Starter Program, everyone develops their own shifting style and preferences.

For me, the key to getting started with a Shift is to recognize myself as deeply connected to life.

We are each an aspect of life right now — at this unique moment.

We are not separate.

We’re not here to fight life.

We’re not here to fight the day — to struggle — as my recent morning felt like.

Here’s the Shift I used to get back to good that day…

Take a long, deep breath.

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Become aware that in a few minutes you’ll be feeling better then you feel right now.

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Notice how it feels in the moment that you become aware of the virtual certainty of your shift into a better state of mind coming to pass in a few minutes.

For me, it feels like something to look forward to is around the corner.

Maybe it’ll be a deep feeling of peace that will arise within you.

Or, maybe you’ll encounter a deep insight that will change the course of your day — or your life — as you shift through feeling annoyed.

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I suggest you close your eyes for this Shift — especially if you typically read Shifts, try listening today to experiment how that works for you.

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Relax and sink into your space, wherever you are — either sitting or lying down.

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Allow your entire body to relax.

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Relax all your muscles.

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Relax from your shoulders and neck on down.

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Sink deeper into your seat.

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As you let go of all that tension, let go of all the thoughts flowing in your head too.

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Let go of any thoughts about what you are annoyed by.

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Let go of any thoughts that you aren't even recognizing are there, but that may be contributing to your negative-tinged state of mind and body.

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Breathe in and just release them all.

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Allow any thoughts that enter your mind for the next few minutes to flow through.

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Observe them.

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Notice them.

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Now, let them go.

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For the next few minutes, you are presence.

You are life.

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Recognize every journey through life as an impossible, beautiful and glorious experience.

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Within your journey, you can choose to release stress anytime.

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It’s not always easy.

A good Shift doesn’t even always stick for too long.

Regardless, shifting develops your mental fitness each and every time you do it.

Set your intention to come further into the present moment now.

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Keep all of your attention in the present moment.

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All of your feeling attention is right here.

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Listen to life with 100% of your attention.

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Feeling life, without interruption now.

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Your mind is clearing.

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You’re filling with silence.

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Embed yourself fully in presence now.

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Your mind and body are connecting to the rest of life.

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Feel life buzzing against your skin.

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Feel the air on your hands.

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Feel your head tingling.

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Feel your whole body tingling with life.

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Feel and listen for 20 seconds.

Focus 100% of your attention on listening to life for 20 seconds.

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Feel life.

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Perfect.

Take note of how you feel.

Notice the difference of the feeling inside your brain and body right now.

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You've given yourself a shift into the present moment — into a deepened connection with life.

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Relax for another 20 seconds.

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Just being life.

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Feel embedded in life.

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Know yourself as an aspect of life.

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30 trillion buzzing cells.

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Relaxing.

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Being.

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Being you.

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Perfect.

When you’re ready, emerge from your deep silence, but keep all your attention in the present moment — remain present.

Be present as you consider the next step of your day.

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Allow thoughts or images of whatever is next in your day to arise within you.

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Focus intentionally on whatever is next for you today.

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Is there a ‘doing’ that's next for you today?

Is there something that you plan to engage with?

Or, are you going to just stay in presence for a while?

Whatever it is, set the intention to engage with it fully.

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Remain fully present as you transition out of your strategic shift and back to your outer life.

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We're going to stay connected to the presence that has subsumed our minds and bodies — for the rest of today.

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Stillness is the background of your day.

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Bring that intention to your next task.

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Your intention is to remain present with life during your next task.

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Bring full attention to it.

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What’s next for you?

Whether it's getting up and making breakfast, or getting to your computer and working on something, or going for a workout, or being with your family, or checking that next step off your list that needs to get done today — clearly see your life’s next step in your mind's eye right now.

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See yourself engaging with your next step now — bringing your full presence to it.

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Purpose flows through presence.

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Purpose flows from presence.

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See your next step with increasing clarity now.

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Feel it.

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Attach to it.

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Become it.

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Nice.

Open your eyes when you're feeling peaceful and ready.

Have a great one.

Stay present,

Sean

P.S. — Personalize a Shift in the OnePerfect Shift iPhone or Android apps anytime.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Listen to waves with 100% of your attention for 60 seconds to Shift today.

As you listen, see if you can notice the distracting sound that arises in the background AND notice how your inner world reacts automatically in real time.

If you get distracted, notice whether you can 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 it, simply notice the distraction and immediately reset your intention to focus 100% of your attention on what you’ve chosen to focus on.

You can do that to return to presence anytime.

Each time you do it, you’re training yourself to return to present mind state more naturally.

Have a great day.

Stay present,

Sean

The OnePerfect Shift app 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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Hello, Hello. How are you?

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Let's take our first of several long, deep breaths together.

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Are you looking forward to the weekend?

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Take another long, deep breath and relax your shoulders.

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

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Listen for sounds you otherwise wouldn’t hear.

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Can you notice a little mini-shift when you put 100% of your attention into listening?

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Feel for that shift.

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Feel life buzzing on your skin now.

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Nice.

Let's set an intention to dive deep into presence as we listen to life together and breath deeply for another minute.

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Feel yourself shifting more into presence as you breath and listen to life with your complete attention.

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Feel it.

You can always feel a shift when you take the time to intentionally make a Shift.

One of the things that helps me reconnect with that fact is remembering that we each inhabit different mental states throughout our days.

You can't always be in a peak state.

But, you can be aware as you shift through mind states throughout a given day that dropping further into presence is always to your emotional, physical, and health benefit.

Everything about being in presence is aligned with health.

If you spend a lot of time in presence, you know that being present feels like a healthy place.

Presence is a place from which you tend to make healthy feeling decisions too.

Presence is always a positive amplifier of your current state.

It might be that you're getting hyped up in order to generate enough energy to do something important — so you bring presence into that intention.

Or, you might want to come into quiet or silence to chill by yourself — to enjoy your body, your life, your environment, and the sounds that surround you.

Either way, presence is your amplifier.

Let’s come further into presence.

Listen to life with 100% of your attention for 20 seconds.

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Nice.

Let’s shift deeper into a beautiful, peaceful Friday state of presence to shift into weekend mode now.

Take another long, deep breath.

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Allow your arms to relax even more.

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Allow yours shoulders to fall to the ground again.

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Had your shoulders tensed up since the last time you intentionally relaxed them?

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Notice.

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Remind yourself that you can always enhance your state by being exceptionally present.

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Take your time.

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Enjoy your now.

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Feel yourself shifting deeper into presence.

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Set the intention to be present and have fun now — and for the weekend.

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Let’s take one last deep breath together for now.

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Sink deep into now.

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Feel it.

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Ahhh.

Have a great rest of your day.

Talk to you soon.

Stay present,

Sean

P.S. Here’s an HR News article that may interest you.

How Can I Improve My Mental Health as a Work-from-home Professional?

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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

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.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Hello, friend!

Shift Psychology’s Future is better listened to than read, IMHO.

Take a deep breath and tap above to begin the audio.

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You can learn more about how OnePerfect is building the future of psychology at the link below as well.

Stay present,

Sean

P.S. Want to dig deeper? Valerie Moses and I look into the future of shifting and psychology in this new podcast episode.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Let's take a long, deep breath.

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I'm sitting in a Zen Garden today.

Join me here.

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It's gorgeous out.

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Let's set an intention to come 100% into presence by listening to life with 100% of our attention for 10 seconds.

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Hear what you wouldn't otherwise hear.

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Nice.

Life is good.

Take another deep breath.

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Notice how you feel.

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Do you feel any more here and now?

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Do you feel any more present?

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Just being present with 100% of your attention releases stress.

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A couple minutes of intentional presence every day is very good for you.

So take another deep breath and set an intention to be fully present for a little while with me.

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Setting a specific intention to be present is a big deal.

So feel your intention being set inside you now.

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Nice.

So often in our lives most of us (maybe, all of us) feel guilty or ashamed.

We get overrun by a sense of shame or guilt.

Many times though, the judgments that we make of ourselves are judgments that arise from somebody else's standards — somebody else's life experience.

Because we are each unique, I believe one of the most important things we can do in our lives is discover our own truth.

Find the truth out of which your standards flow.

Find the standards that work for you — for your unique life.

Then lean into your truth, your standards.

And lean into your relationships.

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Recommit to living your truth moving forward.

Honor your truth, so people know who you are.

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Then, you can be present for your people.

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And your people can then be present for you.

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If your guilt or shame derives from someone telling you you're not enough, become more consciously aware of that today by feeling for it.

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Listen for it.

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Notice.

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Identify your own standards.

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Get clear about what your standards are and why they are right for you.

Connect to a personal truth of yours right now.

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How present do you feel when you connect to a truth of yours?

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Do you feel completely here and now?

Let's listen to life even more fully now.

Feel your life flowing through you for 10 seconds.

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Feel your way fully into presence — not thinking about being present, but rather, feeling your body’s existing presence.

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Find your state of flow by listening to your life’s unique journey.

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Follow your personal miracle by listening for the pace of your miracle.

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Listen and live the pace of your miracle by dropping into your body and feeling life fully — with your entire body now.

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Feel presence.

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Keep listening to life with your whole body.

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Feel yourself as life.

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Let's listen to life for 30 seconds more.

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Focus 100% of your attention on listening to, and with, your body.

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Listen to your world.

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If you get distracted anytime, just come back into the present moment by returning to listening with 100% of your attention.

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Listen and feel life.

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Feel life on your skin.

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Keep listening and feeling.

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Perfect.

That was beautiful.

Stay present.

Have a great rest of your day.

I'll talk to you soon.

Sean

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Let's take a walk.

Start with a long, deep breath.

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How are you?

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Let's relax our shoulders.

Allow our arms to be loose, and fall toward the ground.

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I'm out here in the fields of a farm nearby where I live.

It's beautiful.

Clouds rolling over.

A perfect time to deepen our connection to presence.

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Let's relax into it by listening to life for 20 seconds together.

Notice how you shift.

Set that intention to shift more into this moment by listening to life and noticing.

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Perfect.

Some of the best 20 seconds of the day right there, right?

I’ve been getting asked a lot of questions as an interview and podcast guest.

I love talking to people about what we do here — shifting and our Shift Therapy® future.

On some level, all of the questions I hear boil down to one place.

This is a place I think of as a window through which any of us can look.

When you're looking through this window, so much of life is visible to you.

Looking through this window allows you to see, hear, feel and experience so much more of the life that is pouring through each of us each moment.

You can look through that window by connecting to the concept that you, and I, and life, are miraculous.

You are 30 trillion buzzing cells!

You are more than language, or conceptualization, could ever capture in thought.

Listening to that genius of life of you opens you up to life.

Whenever you connect with that genius for yourself, or you speak it in your own language — with your own words — your life opens further.

BTW, that's why in the OnePerfect Shift App you have the ability to record and save your own Shifts in your private library.

Your can record your own Shifts, or save whatever you might be working on.

You can also blend your recorded words into Shifts that you’ll complete down the road.

By doing that, you'll always be reminding yourself of what's most important to you.

Try that feature out on iPhone or Android in a free trial anytime.

Let's take one more deep breath.

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Connect to life being beautiful.

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Life is miraculous.

You are life buzzing.

Listen.

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Perfect.

That wasn't a bad walk, was it?

Let's now set the intention to stay fully relaxed, fully present, for the rest of the day.

Or, maybe you want to drop into a deep state of flow for the rest of your day?

Whatever’s up next for you, set the intention to be present with it now.

I'm going to finish up my walk and stay present for the rest of the day.

I’ll be here listening for whatever the miracle of life shows me next.

Have a great one.

Talk to you soon.

Stay present,

Sean

P.S. Get your team a OnePerfect Shift App free trial anytime.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Let's take a long, deep breath.

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I woke up in a bad mood this morning.

It happens from time to time.

It's hard to back into why it happens sometimes.

You just get that feeling inside.

Annoyed.

Grouchy.

For some people, it happens every day they wake up.

For some people, it happens rarely.

For me, it happens fairly rarely now, thankfully.

But when it happens, you know it.

So does everyone around you.

On those mornings, I love knowing I’m one just Shift away from feeling at peace.

When I'm grouchy, I usually pick a slightly longer Shift to get back to good.

Hopefully, you can get all the way to ‘great’ in a few minutes.

At least, you can shift enough to get on with enjoying your day.

For me, the key is to spend some time recognizing myself as an aspect of the miracle of life.

We are each an aspect of right now — this unique moment.

We are not separate.

We’re not here to fight life.

We’re not here to fight the day.

Struggle — that’s how my recent morning felt though.

So, I did a Shift.

It worked.

Now, I want to do a Shift with you focused on shifting out of feeling grouchy in the morning.

A Shift for when you wake up on the wrong side of the bed…

Take a long, deep breath.

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Become aware that in a few minutes you’ll be feeling better then you are right now.

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Right now, you may have a feeling inside you that's angsty, and angry, and frustrated.

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Close your eyes for this Shift, if they're not yet closed.

If you typically read Shifts, try tapping ‘Play’ above and listening today.

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Sink into the space you're either sitting or lying down in.

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Allow your entire body to relax.

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Relax all your muscles.

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Relax from your shoulders and neck on down.

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Sink into your seat.

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As you let go of all that tension, let go of all the thoughts flowing in your head too.

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Let go of any thoughts about what you are annoyed by.

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Let go of any thoughts that you aren't even recognizing are there, but that may be contributing to your negative-tinged state of mind and body.

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Breathe in and just release them all.

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Allow any thoughts that enter your mind for the next few minutes to flow through.

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Observe them.

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Notice them.

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Now, let them go.

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For the next few minutes, we are presence together.

We are life.

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Set the intention to come further into the present moment now.

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Keep all of your attention in the present moment.

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All of your feeling attention is right here in the present moment.

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Your body is feeling life, without interruption now.

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Your mind is clearing.

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You’re filling with silence.

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Embedded in presence.

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Your mind and body are connecting to the rest of life.

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Feel life on your skin now.

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Feel the air on your hands.

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Feel your head tingling.

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Feel your whole body tingling with life.

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Feel and listen with me for 20 seconds.

100% of your attention listening to life now.

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Feeling life.

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Perfect.

Now, take note.

Notice the difference of the feeling inside your brain and body right now.

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You've given yourself a shift into the present moment.

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Let's relax for another 20 seconds together.

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Just being life.

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Embedded in life.

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Knowing yourself as an aspect of life.

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30 trillion buzzing cells.

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Relaxing.

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Being.

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Being you.

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Perfect.

Start coming out of deep silence now, but remain embedded in presence.

Stay embedded in silence as you see the next step of your day unfolding in your mind’s eye.

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Allow thoughts or images of whatever is next in your day to arise within you.

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Focus intentionally on whatever is next for you today.

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Is there a ‘doing’ that's next for you today?

Is there something that you plan to engage with?

Or, are you going to just stay in presence for a while?

Whatever it is, set the intention to do it fully.

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What's that next step that you're going to engage with?

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Remain fully presence as you transition from your Shift and back to your outer life now.

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We're going to keep the presence that has subsumed our minds and bodies with us for the rest of today.

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Stillness is the background of your day.

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Stillness is the background of your entire day.

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Bring that intention to your next task.

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Your intention is to remain present with life during your next task.

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Bring full attention to it.

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What is that next task for you?

Whether it's getting up and making breakfast, or getting to your computer and working on something, or going for a workout, or being with your family, or checking that next step off your list that needs to get done today — see your life’s next step in your mind's eye right now.

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See yourself engaging with your next step — bringing your full presence to it.

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Purpose flows through presence.

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Purpose flows from presence.

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See your next step with increasing clarity now.

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Feel it.

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Attach to it.

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Become it.

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Nice.

Open your eyes when you're ready and get on with engaging your day in peace :)

Have a great one.

Stay present.

Talk to you soon,

Sean

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Hello, friend!

Keep an eye out for a HUGE ‘SHIFT’ ANNOUNCEMENT coming next Thursday, June 1st…

Get ready for June bloom!

Meantime, try this Shift next time you need some motivation to exercise...

Take a long, deep breath.

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Are you familiar with the term ‘behavioral activation’?

Behavioral activation is a fancy psychology term for saying that you have to actually take concrete steps in order for the positive change(s) that you’re looking to produce to occur.

So, for example, you can think about doing exercise.

You can plan on doing your workout.

And you can do a Shift to shift yourself toward taking that first step out the door — or even taking the initial steps of putting your foot in your sneaker, and tying it up nice and tight.

But ultimately, you do need to actually take a step in order for the benefits of taking that step to unfold for you.

It’s only when you take the step that you begin to get those juicy emotional rewards that can help you remain consistent with any good life habit over time.

So, let’s ease our way towards taking action together today…

Whenever it was that you committed yourself to working out, there was a reason(s) that you decided on it.

In all likelihood, your reason(s) was connected to your health, and or, to having fun.

It was likely related to your mental health too — to feeling good, and living your best life, and bringing the best of yourself to your relationships and the rest of your life.

Hopefully your reason(s) was also connected to the intrinsic enjoyment of using your body — to play, to feel, maybe even to sweat — to come into flow and have fun.

Undoubtedly, you also want to cultivate a baseline energy level that allows you to fully live your unique purpose with all the umph and gusto that can be required to live a purpose-centered life.

I bet that even in the moment when you set your intention to workout regularly, you knew there'd be times that you wouldn’t feel like doing it.

You also knew it was worth doing anyway.

Whatever ‘exercise’ might mean for you, you decided that the juice was worth the squeeze.

So to find that motivation again right now, let’s remind ourselves of our key reasons for exercising again — and Shift ourselves into a motivated, playful, state of mind and body.

Take another long, deep breath.

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Allow your shoulders to relax.

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Allow your arms to fall toward the ground.

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Allow your mind to clear a little bit by listening to life closely.

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Now, invite into your inner world the most important reason that you wanted to exercise today.

What is it?

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Got it?

Feel how that reason makes you feel now.

Do you feel inspired by it?

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Do you see your ‘best self’ behind that reason?

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I do.

Let's give ourselves 30 seconds more in silence to allow our original intention to seep in further and motivate us to take that next step toward starting to exercise.

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Let your workout motivation seep in further.

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Good.

When I say goodbye, let’s both take the next step towards initiating our workouts.

Ready?

Keep listening to life with 100% of your attention.

Close your eyes if you want.

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Remain present by continuing to listen for all those sounds in your environment that you wouldn’t otherwise hear.

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Now, invite into your inner world the most important reason you wanted to get some exercise today.

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Feel your key reason to exercise expanding inside you.

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Feel it?

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Nice.

Now imagine how good you’ll feel when you’ve finished your workout.

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Perfect.

Open your eyes when you're ready, if they’re closed.

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Take another long, deep breath.

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Set your intention to stay present right through your workout, and then for the rest of your day.

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Let’s do this…

Take your next step toward working out now, whatever that step is for you.

What’s your step?

Are you putting your sneakers on?

Are you walking out the door?

Are you getting in the car?

Are you starting to jog?

Whatever our next step to getting our workout on is, let’s both take it right now.

I'm tying my sneakers.

Have fun!

I'll talk to you soon.

Stay present,

Sean

Get a Shift team trial or personalize an app Shift on iPhone or Android anytime.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

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Let's take a long, deep breath.

Come fully into this moment.

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What do you see in your environment right now that you've never seen quite the same way before?

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I see light shining off of a doorknob, projecting its way into a beautiful world.

Put 100% of your attention into whatever you see for the next 10 seconds.

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Just notice and feel, with new eyes.

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Feel your body come into presence as you merge with life through watching life and listening to life.

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Give life all the attention it deserves.

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Feel that mini-shift into presence?

Nice start.

Today, I want to talk about attachment.

Over the last decades, “attachment” has come into greater interest in our culture.

Today, people — including therapists — have a much better understanding of different human attachment styles than they did even twenty years ago. This is largely because of the amazing research on the subject of attachment that's been conducted.

I won't go deeply into that research today.

But I will note that research has brought how important attachment relationships are to our mental health, and how connected attachment styles often are to what are traditionally understood as mental health diagnostic categories, to the forefront.

Personality disorders, depression, and anxieties are frequently related to our personal attachment styles and the emotional challenges those styles can lead to.

I would like to offer a way of thinking about the attachment style continuum, for your consideration.

You can think of a continuum from a negative concept of attachment — which we typically think of as a fear-based or need-based attachment — to a love-based concept of attachment.

It is fear that drives the type of attachment that makes you feel that you need to control some thing, some person, or some situation in order to get your attachment need met.

It’s the fear of not having control, of being hurt, and or, of losing love, that is driving the attachment behaviors, at one end of the spectrum.

If you're relating to people from that end of the spectrum, it typically results in all sorts of negative interpersonal consequences in a person's life.

That's one of the things the research has shown us: that there are persistent patterns that occur in the lives of people who have certain kinds of attachment style challenges.

If you're interested in digging in more and you haven't heard of attachment styles, look it up and you'll discover a far deeper background than I'm able to provide today.

In any case, think of that fear-based motivation for love as one end of the spectrum, while the other end of the attachment spectrum is presence love — feeling connected to someone because you know deep in your bones that you are connected to them.

You know that life brought you together and you share that gift through your presence — your time and attention — your love.

Whatever else this life may be, it is a deeply shared experience.

Sharing that experience, sharing a sense of the miracle with someone else — to me that's a beautiful way to describe pure love.

Sharing without need.

Giving fearlessly.

Trusting fearlessly.

And feeling love reciprocated.

One of the most beautiful such love experiences is the expression of unconditional love of a parent for a child— that kind of love that we often think of as creating the conditions for “good enough” parenting in attachment theory.

Now, that doesn't mean that unconditional love doesn't turn into attachment problems or manipulations born of fear of losing that relationship, or of it changing.

We know it does — parent and child relationships are fraught with challenges.

It's a very complicated relationship, because (among other challenges) as both parent and child, you have to navigate through the period of complete need of the parent and grow into someone capable of producing and giving that complete love or experience to another.

That personal journey is one way to think about how we develop in our emotional lives, throughout our lives.

In your relationships, are you loving out of fear, or the love of presence?

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Let’s close our eyes and come further into the present moment as we notice how it feels when you think about that continuum, that spectrum of attachment.

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Ask yourself - do I love out of fear, or does love pour out of me out of presence — fearless love?

Maybe you sense a range like most people?

Maybe you’re different with different people?

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Bring all of your attention into the present moment now, just listening again.

Listen with 100% of your attention.

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Come further into silence now.

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Quiet down.

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Feel your body buzzing.

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Deep breaths.

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Relax your shoulders.

Relax your neck.

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Good.

Think of a specific loved one now. And ask yourself, how does your love for that person feel?

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Are there elements of fear in it, or is it all respect, beauty, and shared miracle?

Those are two extremes. How does your attachment feel?

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Just feeling for that can help orient you to the way that you’d prefer to love – the way that you want to love in the world.

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Nice.

I hope that little exercise had a positive effect for you.

Let’s take one more deep breath as we set an intention to stay present for the rest of the day.

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Feel that intention anchor within you.

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Perfect.

Have a great one.

I’ll talk to you soon.

Stay present,

Sean

Get a Shift team trial or personalize an app Shift on iPhone or Android anytime.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

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Let’s take a long, deep breath and do one of my favorite Shifts of all time…

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

We’ll carry that intention into the rest of our days.

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Feel the intention to be present sincerely being set inside you.

Notice how it feels inside your body to be intentional about that.

Listen to life with me now.

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I'm gonna step over here to the corner of the hut where I have The Listen Shift poster that we'll go through today.

The Listen Shift poster was created to introduce a book that I wrote ~10 years ago called Be Your Purpose.

What I learned writing Be Your Purpose was the power, importance and value of developing the skill of intentional listening, and building it into your life.

For me, it’s the core of life.

I put the poster on my wall so I would go through it frequently.

‘Read this each morning’ is the instruction on it, in fact.

Let's do that now.

Take another long, deep breath — and close your eyes if you want.

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LISTEN

IT’S HAPPENING ALREADY

YOU HAVE ONE CHOICE EACH MOMENT: LISTEN OR BE DISTRACTED.

Read this each morning to master listening...

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LISTEN ALWAYS

Your life is not a story about what happens to you.

Your life is an experience happening as you, right now.

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LISTEN INTENSELY

Listening opens your path to living fearlessly.

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LISTEN FEARLESSLY

Be the most focused you’ve ever been.

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LISTEN FEEL

Feel the experience unfolding through you.

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LISTEN NOTICE

Notice you’re translating your experience into thoughts.

Notice the pace of your thoughts in this moment.

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LISTEN PATIENTLY

Sped up thinking expresses anxiety, stress, resistance, attachment,

pain, ego, fear and misunderstanding what life is.

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LISTEN CHILL

Invite your thoughts to slow down.

Don’t tell your story.

Hear to your story.

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LISTEN BREATHE

Whatever your dreams, your goals, your faith, your past, your future or your story about how life works, life keeps unfolding into and through you, revealing your next step perfectly, each moment you listen.

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LISTEN PERFECTLY

It’s a challenge to consistently remember you are making one choice each moment of your life.

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LISTEN REMEMBER

When you forget to listen you become old thoughts and stories.

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LISTEN PRACTICE

Practicing grows you into a more consistent listener.

Listen until listening becomes second nature.

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LISTEN TRUST

Trust life, over and over.

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LISTEN COURAGEOUSLY

Is your inner dialogue running on autopilot?

Are you suffering based on unfounded fears?

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LISTEN PLAY

“You are the music while the music lasts. This image of a fulfillment, achieved through mutuality and by the exercise of purely mental powers remained with me throughout my life, telling me that, whatever trouble or frustration may come to me I have only to open a book, listen to a symphony, or run my pen across a blank sheet of paper, and I will be back home.” — Roger Scruton

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LISTEN CHOOSE

The meaningful choice you make each moment is whether to listen, knowing life is unfolding through you, as you, right now.

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LISTEN HEAR

What you hear in this moment is what you are in this moment.

Remembering this truth invites life to flow unresisted through you.

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LISTEN WATCH

Your inner movie is your history repeating.

Watch the story your thoughts are telling.

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LISTEN SEE

See your body as life flowing.

See your illusory nature.

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LISTEN SHIFT

Shift from a human being having a spiritual experience into a spiritual being having a human experience.

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LISTEN MOVE

Walk the pace of your miracle.

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LISTEN BE

You are not separate from life.

You are flowering life.

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LISTEN GROW

The way you’ll feel, the things you’ll say, the thoughts you’ll have and the life you’ll live tomorrow are a reflection, a by-product, a result, a consequence, a reshuffling of the way you are feeling, the thoughts you are having, the things are saying, and the life you are living right now, today.

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LISTEN AGAIN

The human brain and body change through repetition.

Inner change, human change, can occur slowly.

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LISTEN DISCOVER

Discover yourself as life.

Discover freedom.

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LISTEN KNOW

Bodies and stories are temporary.

You, life, is always.

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LISTEN AWAKEN

Awaken to your miracle.

Follow your path.

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LISTEN

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Can you notice the space inside your mind right now?

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The space was hidden moments ago when thoughts ruled, dragging you through noise, filling you, foreground to background thick with sound.

Step further between your thoughts now.

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Watch the slow motion symphony, brilliance.

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Then, follow silence through the fiction.

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See your history return along the way, visiting again, if only a flash veiling your path, an old thought, an old story returns once more.

Step back into space again, each moment.

Release the uncertain.

Those rogue children of thoughts past.

The old noise jumbling.

Soothe the yearning echo, listening, until you arrive in a quiet— a space behind thoughts.

Sit down there, beside stillness.

Look around now, silently.

Slowly.

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Up.

Down.

In.

Out.

Take your time.

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Rest.

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Listen aside the abyss.

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You’ll step back from the ledge soon enough.

Ziggidy-zag-a-ding-a-rat-tat-tat-ta-ting you’ll journey back through the thickets of a thousand thoughts where noise fogs over.

If you sit close today though, you may find settlement tonight on some quiet, nearby, nowhere nook.

And before noise fogs again you may drift softly to dreams until tomorrow’s dawn lights your trek back, here again, to the life’s only question:

Will I dive into the abyss today?

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LISTEN, LIVE, LISTEN, REPEAT.

You are life animating form.

Be undistracted by convention.

Feel life on your skin.

Hear silence ring.

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LISTEN FOLLOW ...

BE YOUR PURPOSE

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That's it.

How was your Listen Shift?

That's a morning ritual that I love.

Use it anytime.

Here’s The Listen Shift poster if you want to download it.

For me, reading it is a repetitive reminder that listening is at the core of life.

Listening brings you into presence and honors silence.

Have a great rest of your day!

I'll talk to you soon.

Stay present.

Sean

Get a Shift team trial or shift your mind on our iPhone or Android apps anytime.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

I want to share something about learning to bring yourself into a better state of mind whenever you choose to.

Let's take a long deep breath.

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Come fully into this moment.

Set our intention to be 100% here and now.

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Notice how it feels to shift into presence — into silence.

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Nice.

A constructive way to think about learning to shift your state of mind when you choose to, is to think about it as like learning a new language.

You already know all the words of this new language though.

Maybe you haven't often used the words in this particular way — to shift you mind.

We don't often say things out loud to ourselves like, “take a long, deep breath.”

It is through practicing speaking sentences like that one aloud though — in an intentional and presence-generating way — that you become able to speak yourself into the state of mind that's better for you anytime.

Learning the language takes some reps and time.

I love thinking about it as like learning a language because it implies that you plan to speak the language aloud.

The capacity to speak yourself into a better state of mind is not that complicated.

It's just a matter of learning the map that you’ll need to navigate to get where you choose to.

It’s a map of you.

It’s a map of your inner world.

Being able to navigate your personal map takes a certain amount of attention and practice.

It takes a certain number of reps to know what works for you — to find your way around your map.

With time, you’ll become able to navigate from the corners of your map, into the silent, present center, when you choose to — and then back out through your map again by shifting toward whatever's up next for you today.

That's why I love the idea of learning to speak your Shift to yourself.

In the OnePerfect Shift apps we have a ‘record’ button on the screen.

And we increasingly encourage you to create your own Shifts — to speak your own Shifts.

And, to share your spoken Shifts with others.

Remember the learning method called, “see one, do one, teach one?”

You’re seeing or hearing one right now.

If you haven't already, hopefully you'll record one soon.

If you share your recording, you’ll be teaching one too.

It just takes 5 or 10 minutes out of your week to shift yourself and someone else.

When you get to that point, you're part of a beautiful, virtuous circle where we can keep giving back to each other.

We’ll keep sharing presence.

Let’s take another long, deep breath.

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Set that intention to be present for the rest of our day.

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I'll invite you to listen to life.

To see life.

To feel life.

To be life with me, for the next 30 seconds.

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Just be.

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Notice how it feels to shift into presence, into silence.

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Feel the gratitude.

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Perfect.

Have a great rest of your day.

Stay present.

I'll talk to you soon.

Sean

Contact us for a team trial, or record a Shift on the iPhone or Android apps.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Let's take a long, deep breath.

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Maybe take more than one deep breath actually.

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Put all of your attention — 100% of your attention — into listening to life in this moment now.

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Just stop.

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Be still.

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Close your eyes if you want.

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Allow your shoulders to fall toward the ground.

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Allow your arms to fall toward the ground.

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Relax your neck.

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Maybe stretch your arms, or bow your back a little.

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Relax everything fully.

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Take another deep breath.

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Notice how you shift a bit?

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Feel that.

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Set an intention to be present for the rest of this Shift — and for the rest of the day.

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Nice.

Keep deepening your presence.

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Dropping in further now.

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Good.

Dropping into the present moment when you choose to is the best thing you can do for your life.

I'm going to tell you why I think that’s true.

When you're at work and you're stressed — maybe you have meeting after meeting.

Or, you're at home and something’s stressing you out.

Maybe it’s the kids.

Maybe it’s the next thing that you have to do.

Maybe it’s some hard work.

It happens, right?

Whatever it is that’s stressing you — and actually, it doesn't even have to be that you're stressed.

It can be that you're percolating pretty high, or you’re feeling lazy, and then you realize that you actually want to take a very short period of time to shift your mind, because once you’re truly present that short period of time ends up feeling like a long period of time.

When you're in presence, time slows.

It feels like you have all the time in the world.

When you pair that fact with the fact that you're really only taking 5 or 10 minutes, and then you pair that fact with how good it feels to take that 5 or 10 minutes for yourself, you realize that being able to shift into a state of mind that is better for you right now is your bridge to a place that is better for you anytime you choose.

Shifting is your bridge to a beautiful rest of your day.

So take another long, deep breath.

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After shifting for a while, you’re better able to find your personal sweet spot anytime.

It takes some intention, including the choice to take the 5 or 10 minutes.

The more you shift your mind strategically the easier it gets to decide to do that btw.

Drop into a deep breath, and listen with 100% of your attention, and feel with 100% of your attention now.

Maybe you’ll decide close your eyes to shift.

Maybe you won't.

It depends on where you are today — on what appeals to you in this moment.

Ask yourself what approach is going to feed you the most right now.

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Listen to life with all your senses.

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With your whole body.

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With your whole life.

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With your presence.

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Shift into the presence that life is, with me.

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Feel your body relaxing into life, listening, being, feeling.

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Inevitably gratitude flows.

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Feel gratitude flowing through you.

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If a thought or image pops into your head, notice what it is, briefly.

If it's something that is more stressful than you choose to engage with right now, you can just notice it, and then let it go.

And you can reassert your intention to be here, and now — together with me, in this unique moment.

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Being.

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Let's listen to life together for ~30 more seconds.

Listen to life with 100% of your attention.

Close your eyes with me this time.

Relax and listen.

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Keep listening.

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Perfect.

All right.

Beautiful.

Open your eyes whenever you're ready.

Or, keep 'em closed if you have more time to chill today.

Stay deep in presence as long as you choose.

Either way, set the intention to be present for the rest of your day today.

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Nice.

Have a great rest of your day!

Whatever it is you have to do next, open up to it.

Be present with it.

I'll talk to you soon.

Stay present,

Sean

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

View Details

Let's take a long deep breath.

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I have something that I'm going to share with you coming up, that I'm getting increasingly excited about sharing.

I’m having a harder and harder time not talking about it here.

So there's my teaser :)

Good ‘Shift’ things are coming soon!

I want to talk to you about something else today though.

Let's take another long deep breath and deepen our presence first.

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Come into the present moment with me by setting an intention to be present for a while — listening to life together.

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—Be intentional about seeing something in a brand new way for a bit.

See something you've never seen before.

For example, I’m looking at the room I’m in from an angle that I've never viewed it before.

Maybe try that for yourself?

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As you look around, notice how you shift increasingly into the present moment as your ‘new eyes’ take hold.

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Feel that?

We're back together in the ‘now brain’ instead of the future brain, or the past brain.

Feel it.

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A deep question that is worth all of us looking at is whether we collectively, and you individually, and I individually, have become a future person, living in a future culture.

Have we become a future culture, rather than a now culture — a present culture?

I won’t opine here about the consequences of living in the future, or living in the past, rather than living in the present.

Let’s just take a minute to check ourselves on that question for now.

Are you living in the present moment?

Are your present moments the way you would choose them to be?

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If you look back and notice how present you’ve been for your life recently, is your life about the future too much, or about the past too much?

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If you feel like that question is worth exploring further, or if it's clear to you that you've been living in the future, or living the past too much, let's make a commitment to each other to work on that together — to be intentional about being present for all of the moments of our lives.

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Let’s listen to life together again.

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Nice.

I was a guest on a podcast earlier today.

I’ll share that podcast episode in a Shift when it posts.

Paul, the host, asked me whether shifting into a better state of mind was like saving yourself time.

I thought that was a genius question.

What he meant was that when you are present, time is different.

You are here!

When you're not present, your mind is typically distracted or racing — you’re mind is future-oriented or past-oriented — and, in turn, time feels very different.

Paul was pointing out that shifting into the present moment actually gives you time.

It allows you to be at peace.

It allows you to notice that five minutes in presence is a very deep experience.

And, it completely changes your experience of the rest of your day — never mind the enjoyable experience of the body shift that takes place over the course of a ~5-minute shift.

Let’s experience that now by being together with intention.

We’ll spend the next minute mostly in silence — just listening to life with 100% of your intention.

Set an intention to be fully present for the rest of our minute together.

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Listen to life with a 100% of your attention now.

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Notice how your body is shifting.

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Feel yourself coming more deeply into presence.

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Let any thoughts, any distractions, go.

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Relax your shoulders.

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Allow your arms to fall toward the ground.

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Know that you're recharging, and getting back into sync with the pace of your miracle.

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You’re walking your unique path by simply listening to life.

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Perfect.

Mark how you feel now.

Make a mental note of how you feel so that the genius of your ~30 trillion cells can be informed by what you experienced.

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Let's set the intention now to be present for the rest of our day.

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Be fully present in your life by keeping 100% of your attention in the present moment.

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Feeling and being fully in our bodies as we move through and interact in the world.

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Fully embodying ourselves.

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Nice.

Enjoy the rest of your day!

Have a great one.

I'll talk to you soon.

Stay present,

Sean

Contact us for a team trial or try OnePerfect Shift iPhone or Android.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.oneperfectshift.com

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This is one of my favorite Shifts.

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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Breathe — for a few seconds.

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Your unique personal miracle is happening right now, always.

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

Listen to life deeply for 10 seconds to shift into your ‘listening’ state of mind.

Close your eyes if you want to.

Breathe deeply.

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Relax even further.

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Ready?

Listen to life with 100% of your attention.

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Good.

Did you shift into your ‘listening’ state of mind?

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.

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Nice.

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.

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

When you hear it, 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?

Let's listen for 10 seconds again.

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Perfect.

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 drop into presence consistently.

And also, to become aware when you’re out of presence so you can shift back into presence whenever you notice your attention has been distracted.

Feel the intention?

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Good.

Have an incredible day.

Sean

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Let’s take a long, deep breath.

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And another.

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Come further into the present moment by bringing all your attention focus right here and right now.

Enjoy listening to the silence.

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Nice.

Have you ever been to psychotherapy?

There are all sorts of theories about what works in therapy, and what doesn't.

And about why things work and why they don't.

Based on 20+ years providing therapy and 60+ years of therapy research often referred to as ‘Process and Outcome Psychotherapy Research,’ I see the main active ingredient in psychotherapy, when it works, is that you are connecting authentically to another caring person who is fully present for you, which has the effect of shifting your state of mind into collaborative presence during therapy — which has a tendency to generalize over time to a more present average state of mind when you’re outside of therapy, and especially when you’re with other people.

If you’re lucky, being in therapy will specifically teach you, and give you practice with, strategically shifting your state of mind and body, and so, your emotional experience.

I can almost say, ‘all people’ I’ve ever worked with — no matter what they came in for, or what their diagnoses might have been, were able to come into a favorable state of mind when we were in the therapy room together — to feel good, to laugh, to have fun, and feel the confidence that comes from connecting to another caring person, and feeling the sense of meaning that so often flows from a dynamic, attentive relationship that is truly taking place in the present moment.

There is so much to psychotherapy.

It’s different for everyone, every time.

So many of the positive consequences that people value from engaging in psychotherapy flow from the collaborative ‘shifting‘ of your state of mind that is repeatedly occurring (naturally or intentionally) as you engage in therapy — and hopefully in between your therapy sessions as well.

So much of what we each glean from psychotherapy comes through consistently returning to the present moment through being engaged in a meaningful present relationship.

Therapy can be so beautiful and helpful when you find the right therapist for you.

Fortunately though, you don't need a therapist to be in a room with you to practice shifting your mind strategically.

Whether you’re in therapy or not, you can improve your ability to shift.

Let's take 30 seconds together and shift even more intentionally into the present moment now.

Relax your entire body.

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Breathe deeply.

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And listen to life with 100% of your attention again.

Hear all the sounds you otherwise wouldn’t hear.

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Listen.

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Feel the present moment for while now.

How does your body feel when you’re listening in presence?

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Perfect.

Doing that brings you into your listening state of mind where you can feel a sense of presence — you can feel yourself being present.

Noise from thoughts in your head quiet a bit as less content rummages through your mind.

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More of your attention hovers here, in this moment.

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Let’s discover how listening to life and recharging right now is informing how you will live the rest of today?

Take another 20 seconds, just listening and noticing what is arising right now.

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Nice, keep listening.

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If your attention gets distracted from your intention to be present in your listening mind, just reset your intention to listen to the present moment, again.

Let’s listen for another 15 seconds.

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Great job!

Perfect.

Have an incredible day.

Just a reminder, reach out for whatever support you need to take that next best step along your very personal life path.

Connecting with a person who cares as much as you do is often the best step you can take for yourself.

Meantime, Shifts are here for you anytime.

Stay present,

Sean

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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

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Let's take a long, deep breath.

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Come fully into this moment.

Let's bring 100% of our attention into the space we're each sitting.

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Notice what's around you in the environment.

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Study your environment for while.

See something you've never seen before.

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Be awed by the life all around you.

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Notice how doing that shifts your state of being.

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It shifts how you feel a little bit — as you notice each new detail.

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Notice shading.

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Notice the way the light flows.

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Notice a plant that's grown a bit that you haven't noticed in a while, maybe.

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And now, set that intention to come into full presence for a while.

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Nice.

Thank you for shifting with me on this topic that's a bit serious.

Shifting our ‘mental health crisis’ as I keep hearing it called.

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Take another long, deep breath.

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I recently started talking about shifting as ‘microdosing mental health.’

I think it's an important and helpful way to think about how we can each not only keep ourselves as close to staying on the right track for ourselves as is possible — by making a habit of shifting into a better state of mind (a consequence of which is that you end up understanding more clearly what a ‘better state of mind’ feels like for you) — but also to keep developing the skill of being able to shift toward your preferred state of mind and body whenever you choose to.

That's what Shifts can do for you over time.

And… if you understand how to find a better state of mind when you need to, then I believe that sharing that knowledge with someone else is incumbent upon you — if you want to help the overall, the collective, (i.e., the mental health crisis that we all know is out there).

That might mean that you choose to bring your knowledge of how to come into a better state to someone who's struggling.

Maybe it’s a friend who you think might be interested.

Or, maybe you know someone else who's really struggling.

There is so much homelessness now — so many people without reliable roofs above their heads.

It's so difficult for so many people in so many different ways.

The difficulty even extends to professionals in the health and mental health fields who grapple to understand how to best intervene — when and where to intervene — especially as we're now to the point where there are so many more people with addiction issues and mental health issues.

More people with both of those issues are living on American streets as compared to the fairly recent history of our country.

In the sixties and seventies things were a bit different with mental health care in America.

After that, we stopped allowing people as much time, and space, and love (I would argue) to find what they needed to continue their life journey feeling connected to the whole — to us.

We stopped caring in the same way.

So, we need to re-develop how we care for each other because the way we did back then wasn't a full solution either.

The mental health crisis won’t be solved all at once, but I believe that shared ‘shifting’ can be a part of a health care model that values supporting each other’s journey very intentionally.

Sharing how you shift into a better state of mind is one easy way you can pass along how you reconnect with your mental health and with yourself.

Connecting to the right message (for you) consistently is a core of good mental health.

And a huge part of hearing the right message for you is being fully present to your life — fully present to your unique journey — which can enable you to connect deeply with others too.

That's why I'm such a huge believer in the value of consistently shifting into presence together here.

Let's do that now.

Take another deep breath.

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Notice the life flowing around you.

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If you make a habit of finding peace regularly, you’ll always know your pathways back to peace.

You’ll become confident that you can find your way there whenever you need to.

So let's just listen to life together now for 30 seconds or so.

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Make a commitment to yourself to stay present for a while.

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Make a priority of being 100% present for as long as you choose.

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And if you want to, share how you shift your state of mind with someone new this week.

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Nice.

Let's listen to life for a while longer together.

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Let’s be thankful for whatever mental health we do have.

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Feel gratitude fill you.

Feel all the blessings you have.

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If you're still listening to this, you are blessed — you are able to shift yourself into a better place when you choose to.

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One more deep breath.

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Listen.

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Feel the shift.

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Have a great rest of your day or night by setting an intention to stay present for the rest of your day now.

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Nice.

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I’ll talk to you soon.

Sean

Let’s shift the world together.

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Let's take a long, deep breath.

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Settle into this moment together.

If you’re listening, you may hear pitter-pattering of rain on the hut roof here.

I hope you enjoy it.

Let's settle into this moment.

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Bring one hundred percent of your attention right here.

100%.

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Set that intention to be fully present for the next little while.

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Bring yourself into a present state of mind.

Let's listen to life for 10 seconds.

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What do you hear?

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Can you feel a change inside you?

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Another deep breath.

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There it is — we've shifted our state a bit.

Shifting your state of mind goes back thousands of years.

It probably goes back roughly as far as conscious human thought goes back.

After all, it's fairly easy — as we just experienced.

It's the simple act of intentionally shifting what's going on inside you so that you end up feeling differently.

To shift into presence, for example, all we're talking about is noticing the way you feel when all your attention is 100% right here, right now.

Let’s try it real quick.

Listen to life with one hundred percent of your attention and notice how that feels again.

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Feel a difference?

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When all your attention is in this moment, you release stress automatically because you're not thinking about five (or fifty) things at once.

You're focusing on one thing at once — right now.

You're focusing only on whatever's arising in this moment and then you’re letting it go.

It might be sights.

It might be sounds.

Let's deepen our presence by just listening to NOW for 15 seconds.

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Notice how you shift.

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Nice.

When you listen like that, your body changes because feelings of stress are related to having lots of things going on in your head — especially lots of thoughts that are stressful to you.

There's nothing overtly difficult about shifting your focus onto one thing at a time instead of many things at a time.

Again, doing that brings you into presence if you keep it up for a little while.

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It's also easy to come into a flow state of mind if you have a little energy and you set your intention.

A flow state is a state in which you're feeling present, but you're also actively engaged in whatever you're engaging with.

In flow, you're engaged in an activity with a fully present state of mind — as opposed to only presence, only the observing mind, the listening mind.

So let’s try coming into a flow state.

Intend 100% of your attention to listening to your flow state.

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Listen for it.

Listen to your inner body and then feel life flowing through you.

Listen and feel.

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Do you feel that buzz on your skin?

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Listen to it.

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What's life saying to you when you listen right now for 10 seconds?

What's next for you today?

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Nice.

I feel gratitude for shifting with you.

That's what's life's saying to me right now.

I guess that's next for me today.

That's where my flow state feeling is guiding me as I’m shifting with you right now.

It’s guiding me into a Gratitude Shift.

Can you feel a grateful state of mind and body on demand right now if you choose to?

Try that — try feeling gratitude flowing through you next.

We’re shifting states pretty quickly today.

Everyone's had experiences of what feeling gratitude is though.

Everyone knows what it's like to feel grateful.

How does grateful feel to you?

Can you feel it now as you keep listening to life?

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One easy way to feel gratitude is to recognize that you are 30 trillion cells buzzing into existence each moment.

That's something to be grateful for.

Feel that?

Feel the gratitude?

Let's sit for 10 seconds with it.

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Perfect.

Shifting your mind is really just coming into an awareness that at any given moment you feel a certain way.

If you're not pleased with the way you're feeling, or if it doesn't match the activity that you feel like is the next right activity for you, then know that you have the ability to shift into a state of mind that's more consistent with your intention — more consistent with what you choose.

That's it.

Keep it as simple as possible.

You just need to remember that within a couple minutes anytime, you can shift into a better state of mind if you choose to.

Knowing that shifting is not complicated is helpful because it makes the barrier to starting a shift that much lower.

To get yourself started, all it takes is recognizing that you want to make a change in the next few minutes — and then deploying the strategy that creates that change.

There are plenty of state change strategies when it comes to shifting into presence.

However, your strategy always begins by setting an intention to be present for the next little while.

So let's do that again.

Let's reset that intention to be present now.

Take a few long, deep breaths as you set that intention.

How about three long, deep breaths?

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Nice.

Feel the presence.

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Perfect.

You'll likely notice after you shift for a little while your brain will more automatically produce those certain states of mind that you've been practicing shifting into.

It all becomes more natural and easy when you allow your brain to direct your focus on just one thing for a while.

You can focus on your breath, or listen to sounds, or look at the world.

Just staring at your environment intensely and noticing things you haven't noticed before can be a great way to come into presence.

If you focus 100% of your attention, each of those directed attention activities will take up big amounts of your brain power.

That means you're focusing in on one thing and that will increasingly bring you into the present moment.

When you focus on one thing, your inner resources are dragged away from distracting thoughts, or other objects of your mind that were consuming your attention before.

It works.

It's simple.

Straightforward.

Easy.

Set an intention to come into presence with me for the rest of your day now.

Feel the intention being set.

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Let's listen to life together for a while before we say goodbye for now.

Notice life.

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Listen with me.

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And notice how your body feels.

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A shifted state of mind produces a shifted state of body.

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Relax your shoulders.

Allow your arms to fall toward the ground.

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Fully relaxed and present.

Listening to life.

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Being here now.

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Perfect.

That's it.

Shifting is easy.

Life is good.

Have an incredible day.

Wherever you are and whatever you're doing — be present.

I'll talk to you soon.

Sean

Let’s Shift the world together.

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Hello friend,

Hope you’re having a great day.

Today is my birthday. I’m feeling grateful for another blessed journey around the sun.

I thought I’d share a simple Shift about what shifting has been guiding me toward lately.

Thank you for being a part of the Shift community!

Let's take a long deep breath.

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Settle into this moment.

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Right now — this moment — is the best part of your day.

It’s the best part of my day because it is the present moment.

It's right now.

And all of our experience happens right now.

All of that connection to life and joy that flows through you — that gratitude for being alive that you can connect to occurs all the time — you can experience it all most deeply when you're connected to the present moment.

So drop in with me by listening for a little while.

100% of your attention listening to life.

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As you do that, notice how your body shifts.

Shift your state.

Shift your mind.

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Just listen.

Feel.

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Notice your body relax.

Allow your shoulders to relax, your neck to relax.

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Another deep breath.

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There's doing work.

And there is doing your work — being present, being fully here.

Are you doing one, or are you doing both?

Are you getting closer to every part of your day being the best part of your day?

Full presence.

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Every time we practice, we encourage that in ourselves.

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Let's listen to life together.

I'll step outside.

Let’s listen to waves for a minute or so.

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Let all your thoughts go for a while.

Drop into the pool of presence.

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Sit in a pool of silence with me for a little bit.

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Always listening.

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Perfect.

Now if that wasn't a productive few minutes, I don't know what is.

What's next for you today?

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Good luck with it.

I'll look forward to talking to you soon.

Have a great rest of your day or night.

Stay present,

Sean

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Let's take a long deep breath.

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Bring all our attention into this moment.

Be totally and completely here and now.

Close your eyes if you feel like it.

Relax your whole upper body.

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Allow your shoulders and arms to fall toward the ground on your next out breath.

Relax your shoulders and arms.

Let your whole body relax now.

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Just be here for a while, knowing that you're gonna feel super present and connected in a few minutes.

Set that intention — that you know that that's gonna happen.

So you can enjoy your respite.

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Recharge.

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Allow your intention to be present to fill you up until you're completely ready.

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Listen to life for 10 seconds.

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Shifting overnight is a very cool idea.

I want to talk to you about it a little bit today.

This is something that I've been doing for years.

Let’s consider the concept from a neuroplasticity perspective.

Neuroplasticity is the mechanism through which your brain changes based on the experience that occurs within your brain.

Experiences can be thoughts, emotions, relationships you’re engaged in (or processing).

They can be from drugs, or other chemicals.

Your experiences are all of the things constantly ongoing that are affecting and redefining your brain.

Neuroplasticity is an ongoing process throughout each of our lives.

As you probably know, it is one of the greatest discoveries in the history of science.

It became increasingly popularly understood in the last ~30 years as it became clearer how your brain changes throughout the course of your life.

Again, your brain is an organ that changes in real time throughout your life.

The idea of using the overnight period of your life as a primary training ground for generating the neuroplastic effects that you want — to be at peace, for example — is vital to you emotional health.

You want to live at peace.

You want to feel purpose flowing through you.

When you live at peace, purpose does flow through you.

We can and do go over how to do that in a variety of ways in other Shifts.

For today, I want to talk about shifting overnight.

For me, what that has meant is going to bed with the intention that when you wake up during the course of night, which you likely often do at least once throughout the course of the night, you're going to use that opportunity of waking up, (in addition to the minutes before you go to sleep), to bring yourself into a state of deep peace with an intentional shift — a shift into peace.

When you do that before you go to sleep, it has a compounding effect as you sleep.

When you do it when you wake up in between sessions of sleep, you're using these periods of time that you otherwise might not be intentional with at all, to target the most important priority of our lives, which is to live at peace, to live purposefully.

That's what I wanted to share with you today as a concept.

I'm going to suggest you shift before you go to sleep, and shift anytime you wake up during the night too.

Sound good?

For right now, let’s continue with the intention we started with today…

We're gonna shift into the present moment and we're gonna shift into peace as a result of that.

Let's listen to life as you let all that sink in about shifting overnight.

Doing that regularly will have a major impact on your life — when you get yourself to simply make that commitment to use those overnight hours (or minutes) to shift yourself into peace — because it changes your brain.

You'll be using all of that overnight time that otherwise might have not been used at all intentionally.

You'll be pointing toward a peaceful brain.

A peaceful life.

A purpose-driven life.

Or, whatever else you choose.

That's what I do.

But, motivate yourself.

Shift the way you want to, to build the brain you want.

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See how all that sets with you now.

Relax yourself even further by taking another deep breath.

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Come deeply into this moment again.

Close your eyes if you haven't already.

Just sink into now with me.

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Feel gratitude arise.

Gratitude that we can have this journey of 30 trillion cells of our bodies functioning as one within this broader one — this presence that we live within.

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Presence always fills me up with gratitude.

You can access presence to amplify that effect of peace in your life by shifting overnight.

Let's sit for 30 seconds in silence, letting it all seep in.

Fill yourself with presence now.

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So good.

Thank you for shifting with me.

I love being a part of this community.

I love shifting every day and night.

It's my favorite thing.

Have a great one.

I'll talk to you soon.

Stay present,

Sean

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Our most popular Shift, updated for your shifting pleasure…

Hello there, how are you?

Hope today is going all right for you so far.

Shall we settle into presence together?

Let’s take long deep breath.

And notice the sunlight shining through and onto you — and onto the space that you're in right now.

Notice how the light falls around you — even if the light is not sunlight.

And then, notice the shading.

Relax into this moment.

All your attention right here.

Notice those details that you don't usually notice — how the fabric flows and falls against whatever it's being worn by.

100% of your focus right here.

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There's a concept that I think is so useful for connecting yourself to presence, dropping into the present moment, dropping into peace, dropping into a recognition of the enormity of what each of us is —> of who you are.

And that is, a remembering that our minds automatically produce models of the world.

In fact, when you are looking at your environment what you are seeing is a synthesis and reproduction of the data that comes into your mind and body through your looking.

That data gets translated through models that your mind has created to represent the world to you in a way that makes sense.

And those mental models that you are automatically creating are applied to all sorts of different things inside you.

When you observe that one of the things your models apply to is your model of yourself — of what your boundaries are, of who you are — then you can recognize that model as a story.

It's a narrative that is defining you in a particular way within this world.

When you recognize that, you can take a long deep breath and drop into this moment.

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And very intentionally let go of that mental model.

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Sometimes it helps to close your eyes and say, ‘Thank you model for getting me through the day. But right now, I'm dropping into peace, and presence, and quiet, and stillness.’

And rather than the model that is built of the idea that we are separate from life, and that we need to maintain a container of separation in order to move through life — in order to communicate with life — when we're in presence, feeling silence, we can let go of the model.

Breathe life in.

Know yourself as one — as life without models.

Just being.

Feel that.

Let's feel together for a little while.

Just be.

Be at one with me.

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How's it going?

Anytime a thought comes into your mind — or an interruption (like this one) — recognize that as an experience of your mental model returning within you.

So let’s let it go again.

Another deep breath.

And recognize yourself as one with life.

Recognize yourself as life.

Blend into the miracle.

Let's blend into the miracle together for another 30 seconds.

Feel peace.

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That's perfect.

Have a great rest of your day.

Remember that your models are defining your experience.

And when you can notice your models — the rules that you have for yourself — you can make shifts to them and open more to your potential, to broaden your experience of your life.

Whenever you want to, you can shift into presence.

You can shift into peace by dropping your models for a while and being fed by the oneness that we share.

Alright, I'll talk to you soon.

Sean

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It’s not necessarily fun to think about your worst triggers, but I’m sharing this Shift (with minor updates) because it’s a useful Shift to repeat from time to time…

Hello.

How are you?

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Are you feeling present?

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Is 100% of your attention focused right here, right now?

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Let's take a long deep breath together.

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Come fully into this moment with intention.

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Listening to life.

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All of our attention right here.

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Notice how you feel right now.

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Now take 5 seconds to invite your attention 100% to listen to the present moment.

Ready?

Listen.

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Good.

Can you pick up a difference in how you feel after 5 seconds of intentional listening? —

I notice a difference inside my body.

As you consistently do little exercises like that you develop a more nuanced capacity to notice the difference in how where you place your attention impacts how you feel.

Inner shifts can happen fast.

When you grasp how tight the relationship is between where your attention is and how you feel, it helps with all sorts of choices that you make about how you place your attention throughout the day.

Getting clear about the relationship between where your attention is and how you feel helps shape where you place your attention and why you place your attention as you do.

Let’s take another deep breath.

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You’ll often notice yourself experiencing a ‘negative shift’ — a shift characterized by a felt deviation away from peace — as you get pulled away from your awareness that you can ride the wave of presence even when challenging ‘things’ happen.

Negative shift = losing your connection to peace or presence.

We often characterize the challenging ‘things’ that provoke our negative shifts into a bucket that we call ‘stress.’

If you notice your inner experience in the moments when stress is arising you can dial in on what produced your negative shift — which helps you avoid repeating the same negative shift in the future.

You’ll notice that your negative shifts typically begin when you start thinking about something that upsets you.

It could be a family member.

It could be someone close to you who you’re having conflict with.

It could be your issues with health.

It could be your issues with work.

It could be your issues with money.

It could be the re-emergence of your historical view of yourself as flawed somehow.

Or, maybe you’ve been reminded that your view of the future is not what you want it to be and thoughts come into your mind and change your physiology.

Your worst triggers always increase your stress levels and usually create negative shifts.

So, what’s your worst trigger?

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Notice what arises as you pose that question in your inner world.

What’s your worst trigger?

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What shifts you negatively most often?

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Good.

It’s a good exercise just to pose the question and notice what arises.

The reason I'm going into detail about all this is that the more you can recognize those very specific negative thoughts that occur and shift you — your worst triggers — the better off you’ll be.

Consistently noticing the first thought that shifts you out of connection with the present moment is an incredibly powerful practice.

When you notice a trigger, rather than being shifted negatively you can instead be triggered to think to yourself, “Oh yeah, I have to deal with that. That's negative. That could spiral me. That’s going to separate me from living in presence.”

Noticing triggers in real time is part of the nuance I referred to at the beginning of today’s Shift.

When you can notice that nuance in real time, you can shift away from it.

It might be that you have something that you need to deal with, so you also notice that as you notice the trigger.

If you recognize the trigger consciously, instead of experiencing an immediate negative shift, you're reminded to make an intentional positive shift.

Then you can deal with whatever you need to deal with from a feeling of presence.

You don't need to go on an unpleasant emotional ride first.

Notice the trigger event, make a note to yourself if you need to do something, and then reinforce your intention to remain fully connected to life at this moment.

When you consistently address your life challenges that way, the way you end up addressing issues is much less likely to encourage the issue to repeat in the future with the same intensity.

That's the true power of living (and coping) from presence throughout your life.

Let's take another long deep breath.

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Come fully into the present moment again.

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100% of our attention right here.

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Feel the inner change — notice it again.

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Notice how your body changes after listening to ideas for a while, and shifting by listening to life for a little while.

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Do you notice the difference?

For most of us, it's a lot easier to notice when other people get triggered.

You might say to yourself, “Oh, that person is having a hard time today because they always lose their connection with their peace when x, y, or z happens”.

You intuit that life is beating them down and they've succumbed to a negative shift based on some trigger that arose inside them.

The closer you are to the person the better you may recognize their patterns — and the more obvious their triggers may be to you.

However, real personal growth and development comes when you notice those things about yourself AND THEN you shift in real time.

Shifts are super-valuable to complete consistently because they help you improve your ability to notice your worst triggers.

In future Shifts, you can strategically provoke your most persistent triggers and then practice dealing with them (i.e., shifting) in real time.

For today, let's take 30 more seconds quietly in presence.

Listen for 30 seconds and then we'll intend our presence for the rest of today.

Ready?

Listen.

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Listen to and hear all those sounds that you wouldn't otherwise notice if you didn’t set that intention.

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Purrrfect.

All right, have an incredible day being fully present.

Set that intention now.

Set the intention to shift whenever you need to for the rest of your day.

Notice when your presence is threatened by anything that could produce a negative shift.

You do that by noticing your triggers in real time to bring them into conscious awareness.

If you happen to miss noticing your trigger, shift back into presence anytime you notice you’ve become disconnected from presence.

Okay?

Did you set your intention to shift whenever you need to for the rest of today?

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Feel that intention settling inside your body.

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Nice!

Nice Shift.

Have a present day.

Sean

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Let’s shift into inner peace together.

Starting with a long deep breath.

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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 silence.

Trust life.

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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.

We all run away from it at times too.

When you come fully into presence you can listen to the miracle of life of which you are an aspect and you can listen to and feel peace flowing through you.

To do that anytime, take all your attention and place it into feeling that tingling buzz of your body.

Our bodies buzz all the time.

You can easily notice that tingling by choosing a body part.

Let's try feeling our left foot together.

Close your eyes.

Then, silently ask yourself —

“How do I know my left foot is there when I can't see it?”

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You know because you can feel it.

So feel for the buzzing of your left foot.

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Feel that?

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Now, feel your left ankle while you keep feeling your left foot too.

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Got it?

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

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Feel the buzz spreading all around your body.

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Feel the tingling of 30 trillion cells buzzing you into life each moment.

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Just take 30 seconds or so to feel it and notice how your body changes.

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Feel yourself as life — alive.

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Nice.

You are thirty trillion cells interacting in countless trillions and trillions of ways every single instant — completely outside your control.

That is producing your experience of life.

And that is miraculous!

Did you feel it?

That's what we're going to trust.

That’s inner peace.

Breathe into it again and feel your body buzz for 30 seconds longer.

Ready?

Go.

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

The buzzing miracle of you.

Feel it.

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Feels like slipping on your favorite sweater.

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Feel life 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 peace together right now.

Do you feel it?

—

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Nice.

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 it again with 100% of our attention.

—

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Can you feel that?

—

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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 peaceful.

That's an incredible piece of knowledge that any of us can apply anytime.

You can also start tracking your experience of daily life throughout the day.

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.

Notice when you get distracted by some regret over a past that's done and gone — some storyline that has nothing to do with the present moment.

Notice when you feel out of contact with yourself as 30 trillion buzzing cells that are an aspect of a shared miracle.

When you notice any of those experiences occurring in your inner dialogue — the 24/7 conversation occurring in your head (unless you’re deep in silence) — when you notice your inner conversation has been overtaken by any fears of the future, or regrets of the past, remember…

You have a way to shift back into peace anytime.

If you shift into peace throughout your days, you'll start to notice you're spending more of your time in peace — just by setting and following that 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 begin to notice more frequently and that’s a self-reinforcing practice.

It will become 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 particular inner conversational patterns that repeat throughout your days.

After a while, the inner conversation cycles that bring you into anxiety or stress will begin to reduce naturally — just because you're noticing them.

So keep calling them out.

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Keep shifting back to peace.

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

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Let’s do it again.

Feel buzzing silence flowing through the world and into your body, as you.

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Feel the silence flowing as your body, as your life.

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Can you feel it?

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Feel and listen.

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What do you hear when your listen with 100% of your attention?

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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 — just like you can.

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

It’s a gift.

Let's accept the gift.

Take one more deep breath for now.

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Set your intention to live completely at peace for the rest of the day — by trusting and listening to life.

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Life will guide you to peace if you listen consistently.

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Is your intention to remain present set?

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Can you feel it?

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Nice.

Have an incredible day.

I’ll talk to you soon.

Stay present,

Sean

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Subscribe to get a new Shift every week.

Hi there — hope you’re doing well today!

Today’s Shift To Recharge Your Day is audio only.

I think this Shift works well that way because it’s designed to bring you into a very relaxed state of mind to rejuvenate you.

Tap ‘Listen’ above whenever you’d like to relax, shift and enjoy the ride.

Or, try a Desktop Shift, iPhone Shift, or Android Shift to choose your Shift anytime.

Have a great one.

Stay present,

Sean

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