Your mind is constantly narrating, analyzing, and pulling you into past regrets or future anxieties. But presence is your portal to clarity, peace, and power.
✔ Stops mental overactivity and reduces stress✔ Creates inner spaciousness, so you can respond—not react✔ Helps you act from aligned energy rather than unconscious habits
1 • Mind Watching Exercise
2 • Presence Anchor Phrase
3 • Micro-Moments of Presence
ALIGNED ACTION
1
Mind Watching Exercise
PLAY VIDEO
Sit for 5 minutes and observe your thoughts. Imagine them like clouds drifting by—don’t engage. Just watch.
Presence Anchor Phrase
When you catch yourself lost in thought, internally say: "Back to Now."
Micro-Moments of Presence
Pause every hour for 10 seconds—notice your breath, hands, sounds around you.