Presence
Ability to be in the here and now, without judgment and in a state of open-ended presence.
Micro-VCoL Exercises
Below are three exercises for developing presence. Choose one to focus on for at least a week before trying another.
Exercise 1: The Single-Task Moment
Practice giving your full attention to one thing at a time, being completely present to what you are doing right now.
Practice during any activity where your attention tends to scatter: listening to a colleague, reading a document, walking between meetings, eating lunch, or working on a task.
Choose a brief activity, even just 30 seconds. Decide to give it your full attention. When your mind wanders, gently return to the present activity. If you are listening, just listen. If you are reading, just read.
What was it like to be fully present, even briefly? How often did your mind wander? What pulled your attention away? Did presence change the quality of the experience?
Exercise 2: The Meeting Arrival
Arrive fully present at meetings rather than carrying the previous task or worry into the room.
Practice before every meeting, call, or scheduled interaction. This creates multiple daily opportunities.
In the 30 seconds before entering a meeting or starting a call, pause. Let go of what you were just doing with an exhale. Arrive mentally in the room. Notice who is present. Set an intention to listen and contribute fully.
Were you able to arrive present at meetings today? What did you notice about the quality of your attention and contribution? What makes presence easier or harder to maintain?
Exercise 3: The Transition Breath
Use transitions between activities as moments to arrive fully present rather than carrying one activity into the next.
Practice at every transition: hanging up a call, leaving a meeting, finishing a task, moving between spaces, or switching from one type of work to another.
At each transition, pause for one conscious breath. Let the previous activity go with the exhale. Arrive in the present moment with the inhale. Notice where you are, what you are about to do, and how you are right now.
Were you able to use transitions as presence practices? What did you notice about how you usually carry one activity into the next? Did the transition breath affect your entry into new activities?