Presence is a practice: Here are 4 ways I practice daily.

People ask me all the time, “what tricks do you use to center yourself when the pressure’s on?”

And while there are a handful of things I do (which I’ll continue to share with you!), for me, it’s all about daily rituals.

Presence with a capital P isn’t a fuzzy aspiration, but a practice.

If you commit to practicing Presence regularly – if you give your mind the daily “nutrients” it needs to focus and your body the physical conditioning it needs to relax and re-energize – then over time, Presence will become a clearer, more attainable state of being – not some vague, lofty goal.

Here are 4 things I do every day to practice Presence:

1. Read 5-10 pages of a spiritual or personal development book first thing in the morning.
2. Meditate for 10-20 minutes using a mantra or a guided recording.
3. Journal at least 2 pages to check in with myself.
4. Exercise for at least 30-60 minutes.

Why read in the morning? And why read something spiritual or focused on personal development?

This morning I was reading a passage about what it means to surrender. A couple hours later, when I got an email from a client saying he needed to reschedule – followed by an email from a consultant saying he needed more time (and money! ?) to finish up a project – I heard a whisper behind my irritation reminding me to surrender. I didn’t ask for that advice, it just popped into my consciousness because I had read and internalized those words earlier that day. And so, instead of wasting energy or getting frustrated, I applied that morning reading wisdom. I surrendered to the inevitable and I moved on with my day.

I’m not kidding when I say that my morning reading has this kind of effect on me ALL. THE. TIME.

It warms up my brain, it grounds me in what’s important, AND it gifts me with little wise reminders which inspire me to do better, be better, and dream bigger.

Not to mention, reading increases attention span and requires various parts of your brain to work together like an orchestra.

Many studies show that when you spend some time reading before work, you show up with an increased ability to focus.

Stay tuned for new book recommendations in this month’s E-Tribe Only Dispatch. If you’re not already signed up for our E-tribe, scroll down to the bottom of this page and get your butt inside. We can’t wait to share our free gifts and subscriber-only resources with you!

Why meditate?

Because it’s the most powerful way for you to manage stress and become the master of your own fight or flight response. When you’re on the spot or under pressure, your stress response is the number one thing preventing you from feeling present and having presence. Meditation trains the mind and body to calm itself down. And if you train regularly, you’re much more capable of finding a sense of calm and clarity no matter how loud your internal chatter might be. There’s always a quiet, peaceful place beyond the madness of your mind – a place where nothing else matters except for THIS particular moment. Meditation allows you to connect to that place, dissipate that chatter, and focus on what’s right in front of you.

This practice has had a profound impact on my life. As someone with lots of internal chatter, I draw on my meditation practice often to return to the present moment. To remember what’s important. To remind myself of who I am and what I have to give. So that when all eyes are on me, I’m centered, I’m conscious, and I’m available to the people I’m there to serve – not a slave to my own distracting thoughts.

Check out this link to learn the research behind why meditation can help you reduce and manage stress.

Why journal? 

Because it’s good for your soul and it helps you tell the truth. Think of the most present person you know, someone who’s presence you adore and admire. Doesn’t it feel like they’re always telling the truth? They feel true to themselves, in touch with who they are, and honest in the way they interact with you.

Journaling allows you to get to know yourself at the deepest level. It allows you to explore what’s working and what’s not, what you really want and what you don’t. And it’s this consistent self-exploration and compassionate curiosity that’ll enable you to stay true to who you are (especially when the pressure’s on), as well as build self-trust over time.

Stay tuned for my favorite journal prompts in this month’s E-Tribe Only Dispatch. If you haven’t already, scroll down to the bottom of this page and sign up – you’ll get instant access to a free training and lots of goodies we don’t share anywhere else!

What does exercise have to do with presence?

Posture. Mental strength. Healthy breathing. Stress relief. Endorphins. Core stability. Open, confident body language. Everything? Exercise forces you to be present with what you’re doing and more conscious of how your body moves in space. It lets you blow off steam and reset your focus. It re-balances your hormones and floods your blood with more oxygen, making you feel more awake and alive.

Bottom line: If you commit to daily rituals that help you re-focus, release, re-connect, and re-energize, you will build your own intuitive understanding of Presence. You will know how to summon your own Presence on a moment’s notice. Situations that once terrified or drained you will become exciting and fulfilling.

Which one of these 4 rituals resonates the most with you? Which are you already practicing or interested in trying out?

As always, thank you for reading and for committing to your own growth with such heart and drive. I see you and I’m here for you every step of the way.

All my love,