Chapter 9: Presence Worksheet – The Practice of Presence

A one-page sheet you can fill in. It is the short version of the practice, for inside the day. The full, seated version is Chapter 10; the version for inside the wave is the Pocket Card (Ch. 8).

The short version of the practice, for inside the day: four centres, four questions. You do not need to do them all; one, done well, is enough.

How to Use It

Goal: to come back to "now" within a few seconds. Do them in order or choose the one you need.

1. Body / Base

• Observation: I stand or sit. I feel my weight. I notice tensions (e.g. the jaw).

• Tool: I feel the axis: from the soles, up through the spine, to the crown of the head. I soften my jaw and shoulders.

What did I feel in my body just now?

2. Breath / Rhythm

• Observation: How is my breath? Fast, shallow, tight?

• Tool: An exhale through the mouth, a little slower (4-6 rhythm). I feel my belly draw in gently.

How did my breath change?

3. Attention / Steadying

• Observation: Where is my attention? Is it racing? Is it stuck somewhere?

• Tool: I return to a steady point. I label the thought and return.

Where was my attention?

4. Space / Widening

• Observation: Do I feel trapped? Is my attention like a tunnel?

• Tool: I soften my gaze. I let my attention spread. Thoughts = clouds.

What changed when the space opened?

The Four Steps of Presence

  1. Body: Feel your weight. Soften your jaw and shoulders.
  2. Breath: An exhale through the mouth, a little slower (4-6 rhythm).
  3. Attention: Come back to one steady point. If a thought pulls you, give it a label.
  4. Space: Soften your gaze. Let your attention spread.

Four centres, four questions. You do not need to do them all. One, done well, is enough.