Connection Through Conversation: 5-Minute Presence Practice

Time needed: A total of 5 minutes (60-120-120 seconds)

Setting: Before or during conversations that matter

Purpose: Transforming exchanges into opportunities for authentic connection

Conversation Intention (60 seconds)

What: Before engaging, take three breaths and ask yourself:

• “What quality do I want to bring to this exchange?” (curiosity, openness, compassion)

• “What matters beyond the content of our words?”

• “How can I be truly present for this person and myself?”

Notice: Your typical conversation patterns, what feels most authentic, any shift in energy

Why: Sets relational container, moves beyond transactional exchange, aligns with deeper values

Full-Spectrum Listening (120 seconds)

What: During conversation, practice listening on multiple levels:

• To words and content

• To emotional tone beneath words

• To body language and expressions

• To what remains unspoken

• To your own internal responses

Notice: Tendency to prepare response while other speaks, where attention naturally goes, moments of genuine connection

Why: Deepens exchange quality, honors whole-person communication, creates space for authenticity

Relational Micromoments (120 seconds)

What: Integrate tiny connection practices:

• Make genuine eye contact (if culturally appropriate)

• Offer a micro-validation (“I hear that” or slight nod)

• Allow natural silence without rushing

• Express authentic appreciation for something shared

• Check if you’ve understood correctly

Notice: How these small actions affect conversation quality, which ones create most connection, reciprocal effects

Why: Builds relational attunement, creates safety for vulnerability, transforms routine exchanges