Begin with the Breath — Present Sense

For individuals

Present Sense · Begin with the Breath

Learn the foundation of mindfulness — through your breath.

A practical course in conscious breathing. Three evidence-based techniques to build a steady, stable attention — the foundation of everything else mindfulness offers.

✓ No prior experience needed ✓ 5–10 minutes a day ✓ 6 simple activities ✓ 14-day money-back guarantee

Enrol now — $25

✓ One-off payment · ✓ Instant access · ✓ 12 months access

Accredited by the RACGP to deliver mindfulness content to GPs

Present Sense meets the clinical standard required for continuing professional development in mindfulness — the same rigour applied to your practice.

Why you might be here

Some days you carry more than you realise.

Modern life asks more of your attention than it gives back. The cost shows up in subtle, persistent ways — and most of us learn to live with it rather than do anything about it.

•The mind running at 100mph even when the day is over

•Carrying the weight of the day into your family life

•The feeling of being constantly distracted

•Sleep that doesn't quite restore you

Sound familiar? Your breath is the most direct tool you have. This course teaches you how to use it.

What changes for you

A steady attention. In minutes a day.

A clearer head

Fewer racing thoughts. More room to think. The kind of focus that comes back when you sit down to do something that matters.

Less reactive under pressure

A measurable shift in how you respond to stressful moments. Not less feeling — just a slightly bigger gap between trigger and reaction.

Better sleep

A nervous system that knows how to wind down. One of the earliest and most consistent benefits people notice — usually within weeks.

A steadier baseline

Less carried away by the small stuff. A genuine sense of being more grounded as you move through the day.

Genuine contentment

The more present you are, the more content you tend to be. Harvard's research on attention found that a wandering mind is an unhappy mind — this practice trains the muscle that brings you back.

Killingsworth & Gilbert, Harvard University · "A wandering mind is an unhappy mind", Science, 2010

"You don't need to meditate for hours. Even short, consistent practice produces real, measurable changes in the brain and body."

Dr Richard Davidson — Neuroscientist, University of Wisconsin-Madison · Director, Centre for Healthy Minds

What's in the course

Three techniques. Six activities. One steady skill.

The course is built around three evidence-based breathing techniques — taught progressively across six short activities. Each builds on the last. Each fits into a normal working day.

3

Breathing techniques

6

Activities

5–10

Minutes a day

12

Months access

Diaphragmatic breathing

The foundation. A natural, full breath that settles the nervous system.

The box breath

A structured rhythm used in high-pressure professions to steady focus.

The 4-7-8 breath

A long-exhale technique for winding down or moments of acute stress.

Activity 1

Diaphragmatic breathing

Learn the foundational breath — the one most adults have lost touch with. Short video, guided audio, key points.

Activity 2

The box breath

A structured technique used by high-performance professionals. Calm, focused, repeatable anywhere.

Activity 3

The 4-7-8 breath

The long exhale that does the work. Useful for winding down or settling the system in difficult moments.

Activity 4

Building stability

Returning to the foundational breath with greater depth. The point at which the practice becomes yours.

Activity 5

Embedding the techniques

Bringing the three techniques together. Finding what works for you and how to use each one in real life.

Activity 6

Grounding attention

Consolidation. A reflection on what you've built — and how to keep it as a quiet daily habit.

A clear path forward

Everything is laid out for you.

Activities are released across the course at a steady, considered pace — designed to give each technique the time it deserves to settle. You'll receive a simple notification each time a new activity is ready. No catching up, no second-guessing — just follow the flow we've built for you.

Meet your teacher

Discover Present Sense with Steve Vella.

Steve built this course for people who don't have time for mindfulness apps with hundreds of tracks. In this short introduction, he explains conscious breathing and the philosophy behind Present Sense.

Is this right for you?

Honestly, it's not for everyone.

A few words on who tends to get the most from this — and who'd be better served looking elsewhere.

This is for you if...

You want a structured, evidence-based skill
You can find 5–10 minutes most days
You're skeptical but curious
You've tried meditation apps and found them shallow
You want to learn something properly, once

This isn't quite right if...

You want a meditation app with hundreds of tracks
You're looking for therapy or clinical support
You already have an established daily practice
You're after quick fixes
You're not willing to practise at all

What's included

Everything you need. Nothing you don't.

Six progressive activities
Three evidence-based techniques
Guided audio for each activity
Short videos and key points pages
Posture and technique guide
Active practice library
12 months access
Mobile, tablet and desktop

From our participants

What people are saying.

A

Present Sense has a wonderful way of teaching the mindfulness process using engaging strategies and metaphors that made sense and were easily understood. It helped bring mindfulness to life for me. I have tried these techniques before, but this program has embedded concepts for me to return to, assisting my continued practice.

Anna · Teacher

T

After a number of weeks of the program, I noticed a greater sense of positivity in normal everyday tasks, including a new kind of calm that was a pleasant sense of being. I thoroughly recommend this program.

Tim · Coach

C

Steve patiently guided us through what mindfulness is and how we could use it in all facets of our life. I truly enjoyed the program and I have continued practising. It is not just me who sees it — my closest friends have noticed a change in the way I approach different situations. Surprising.

Carla · Research Scientist

A

After four weeks on the wellness program, I can see the benefits. I bounce back more quickly from frustration and feeling anxious. I love the feeling of meditation, especially after harder physical activity — it's just so relaxing. So, I'm keeping on.

Anne · Artist

C

My wife and I are absolutely loving it. We really enjoy making the time to sit with each other and practise mindfulness. We both feel the immediate impact straight after each session, and we've noticed the quality of our sleep has improved on the nights we do a session.

Chris · Teacher

M

Present Sense was an excellent starting point for my meditation practice. I used to always think about meditating but kept procrastinating. The most valuable aspect of this program is that it serves as a good anchor point for me to continue. Everyone would agree on its importance.

Min · Strategy Consultant

N

If you want to make your mental health a priority and experience benefits such as improved focus, clarity and decision making, decreased stress levels and a better transition between work and home, then I highly recommend checking out Present Sense.

Nelson · Student

R

It taught me a lot about finding that place in my mind that's relaxed and brings me back to focus. I now always have this skill.

Robert · CEO

Get started

Begin with the breath.

A real, structured skill — taught properly. Enrol now and start your first activity today.

$25

One-off payment · No subscription

Six progressive activities
Three evidence-based techniques
12 months access
14-day money-back guarantee

Enrol now

Secure checkout · Instant access · Cancel within 14 days

Have a question? Get in touch →

Common questions

Honest answers.

I've never meditated before. Will I be able to do this? +

Yes. The course is built specifically for people with no prior experience. There's nothing to "get right" and no jargon to learn. If you can sit and listen to audio, you can do this. Most people are surprised by how natural it feels within the first week.

How much time does it actually take? +

Five to ten minutes a day. That's it. Each guided audio session sits in that range. The active practice — bringing awareness into everyday moments — adds no extra time at all. If you can find ten minutes a day, you have everything you need.

What if I miss a day, or a week? +

Nothing happens. The course is designed to fit around real life. Activities are released over a structured rhythm to help build the habit, but you can return to any session at any time. There's no falling behind, no penalties, no missed work to catch up on. Returning is the practice.

Can I use this on my phone? +

Yes. The course works on any device — phone, tablet, laptop, desktop. Most people use their phone for the audio practices and a laptop for the introductory videos and skill pages. Sessions stream from your browser, so you'll need internet access to listen. We recommend saving the course to your home screen for quick access — there's a guide inside.

How long do I have access for? +

12 months from the date of enrolment. That's plenty of time to work through the course at your own pace and return as often as you like.

What if I'm not happy with it? +

You have 14 days to try the course. If it's not for you, send us an email within that window and we'll refund your enrolment in full — no questions asked. We're confident in what's here, but if it's not the right fit, you're not stuck with it.

Is this evidence-based, or wellness fluff? +

Evidence-based. The techniques taught here — diaphragmatic breathing, the box breath, the 4-7-8 breath — are supported by decades of research in neuroscience and clinical psychology. Present Sense is accredited by the Royal Australian College of General Practitioners (RACGP) to deliver mindfulness content to GPs. The same clinical standard is applied here.

The mindfulness experience you want.