How to Practise Presence in Conversations

My Mouth Has Always Been Faster Than My Brain

I am, and have always been, a chatterbox. Not in a cute, charmingly bubbly way. In a fully formed, opinions ready, mouth running, brain occasionally catching up later kind of way. If there’s a silence, I’ll fill it. If there’s a story, I’ve got a related one. If you pause to take a breath, my brain has already drafted three responses, ranked them, and chosen the funniest.

For most of my life I thought that was just personality. The neurospicy wiring doesn’t help. My brain isn’t a calm pond. It’s a group chat at 2am where everyone is shouting and someone has just sent a meme. Conversations happen at a pace, and I’m usually three steps ahead, half listening, half rehearsing what I’m about to say the second the other person stops talking.

Then I started mindfulness training, and the whole thing got dragged into the light. Because turns out, being a great talker and being a great listener are not the same skill. They’re not even cousins. They might not be invited to the same wedding. And being present in conversations, properly present, was one of the hardest, most humbling things I’ve ever had to learn. Harder than meditation. Harder than sitting still. Harder than not checking my phone for five minutes, which is a bar I still trip over regularly.

Listening Isn’t Waiting For Your Turn

Here’s the lie we all tell ourselves. We think we’re listening because our face is pointed at the person and we’re nodding occasionally like a polite little dashboard ornament. But what we’re actually doing is queuing up our next sentence. We’re scanning their words for an opening. We’re already rehearsing the witty thing we’ll say the moment they stop.

That isn’t listening. That’s waiting. And honestly, it’s a bit rude when you really sit with it. The other person is offering you their thoughts, their feelings, their day, and you’re treating it like a holding pattern before you get to land your own plane. They can feel it too. We all can. You know when someone’s not really with you. You can sense them packing their next sentence into their cheek like a hamster.

Mindful conversation asks you to drop the queue. To stop preparing. To actually let the other person’s words land before you respond. It feels deeply unnatural at first, especially if your brain runs hot. The silence between their sentence ending and your response beginning feels enormous. Like everyone can hear it. Like you’re failing at the conversation. You’re not. You’re finally in it.

The Pause Is the Whole Practice

This is the part that nearly broke me. The pause. That small, awkward, slightly humming gap between someone finishing their thought and you starting yours. My brain hates a pause. It treats silence like a vacuum that must be filled immediately, preferably with something clever.

But the pause is where presence actually lives. The pause is you saying, I heard you, I’m thinking about what you said, I’m not just spring loaded to fire back. It’s a tiny act of respect. It tells the other person their words mattered enough to land properly before you responded. It also, and this is the bit no one warns you about, makes you a significantly better conversationalist. Because what comes out of the pause is usually thoughtful. What comes out of the queue is usually just noise.

I’m not going to pretend I’ve mastered it. I haven’t. I still interrupt. I still finish people’s sentences when I’m excited. I still feel that twitchy little impulse to jump in with the thing, the joke, the parallel story, the helpful suggestion no one asked for. But I notice it now, which is the first stage of doing anything differently. I catch myself mid hijack and pull back. I take the breath. I let them keep going. Babe, the pause is not a failure. The pause is the whole point.

Your Body Has to Show Up Too

Presence isn’t only mental. It’s physical. Your face, your shoulders, your eyes, your phone placement, all of it is telling the other person whether you’re with them or not. You can think you’re listening intently while your body is screaming, I’m exhausted, I’m bored, I want to leave, and the other person reads every signal whether they realise it or not.

I had to learn to put my phone face down. Not face up. Face down. Out of view. Off the table when I can manage it. Because the second a notification flashes, my attention is gone, and so is the conversation. I had to learn to sit slightly forward instead of slumped back like I’m being interviewed. I had to learn to actually look at the person, not in a creepy unblinking way, but properly, like they’re worth looking at. Because they are.

The funniest part is how much this changes the conversation itself. When you show up physically, people open up. They tell you more. They go deeper. They feel safe enough to say the real thing instead of the polite version. Presence is contagious. You being there fully invites them to be there fully too. It turns small talk into actual talk, and that’s where the good stuff lives. The friend who tells you about her week. The colleague who admits the project is a mess. The stranger who suddenly trusts you with something tender. None of that happens when your phone is face up and your eyes are flicking past their shoulder.

Curiosity Beats Cleverness Every Time

The other thing mindfulness training quietly destroyed for me was my reliance on being clever in conversations. I’d built a whole personality around being quick, witty, ready with the joke or the comeback or the perfect related anecdote. And it worked. People laughed. People remembered me. But I was performing, not connecting. There’s a difference.

Presence asks you to swap cleverness for curiosity. Instead of thinking, what’s the funniest thing I can say next, you think, what do I actually want to know about this person right now. Instead of waiting to dazzle, you wait to understand. You ask better questions. You follow the thread instead of yanking it back to yourself. You let the other person be the most interesting thing in the room, even if you’re used to being the loudest.

Honey, this is hard if your brain is wired like mine. The clever response is right there, fully formed, beautifully constructed, begging to be deployed. Letting it die in your mouth so you can ask a follow up question instead feels like a small bereavement. You can feel the joke wasting away unused. But the conversations you have when you choose curiosity over cleverness are different. Warmer. Deeper. Real. And weirdly, you still end up funny. You just stop needing to be. The wit shows up on its own, in the right places, instead of being scattered like glitter over every available pause.

The Goal Isn’t Perfection, It’s Noticing

I’m not standing on a mountain telling you I’ve ascended to some serene listening guru status. I haven’t. I still talk too much. I still get excited and jump in. I still occasionally realise mid sentence that I have absolutely no idea what the other person just said because my brain was three topics ahead. The wiring doesn’t go away. The chatterbox doesn’t retire.

What changes is that you start noticing. You notice when you’re queuing instead of listening. You notice when your body has checked out. You notice when you’re performing instead of connecting. You notice when your phone is whispering for attention and you’re letting it win. And noticing is the entire practice. You don’t have to be perfect. You just have to catch yourself, breathe, and choose to come back. Then catch yourself again ten minutes later, because it’s a loop, and that’s fine. That’s the work.

Mindful conversation isn’t about becoming a softer, quieter version of yourself. It’s about being fully there with whoever’s in front of you, with whatever brain you’ve got, with whatever energy you’ve brought to the table. It’s about treating the people you talk to like they’re worth the effort of actually being present. Because they are. And, plot twist, so are you.

You Are Not Entitled to an Answer – Chaos, Crumbs and Clarity

In this episode of Chaos, Crumbs and Clarity, we're unpacking why you are not entitled to an answer. Specifically, we're talking about the strange little corner of modern dating where a few days of app chat somehow becomes an emotional contract, and suddenly a man you've never met believes your silence requires a formal explanation, a debrief, and possibly a follow-up meeting with management.I have two stories for you. One man who talked almost exclusively about himself, ignored the fact that I was sick, and then followed up a week later asking whether I'd reconsidered his "request for clarification". And another who became offended because I didn't respond to his selfie within two hours while I was lying in a dark room with a migraine. Sir. Please be serious.Because here's the thing. Before you've met someone, you do not owe them unlimited access to your time, attention, reassurance, or emotional labour. You don't have to justify why the vibes changed. You don't need a reason they'll consider reasonable. You are allowed to disengage because something felt off, because you changed your mind, because you met someone else, or because you're in your luteal phase and frankly the entire world can wait.Today we're talking about the difference between ghosting and simply disengaging, why demanding closure can become a boundary violation, the exhausting expectation that women should manage men's feelings for them, and why you do not need to JADE, justify, argue, defend, or explain, when you've already decided you're done. Let's get into it.Key Takeaways:A few days of chatting does not create a debt. Matching on an app, exchanging messages, or talking on the phone does not give someone a claim on your attention. Until you've actually built a connection, you are allowed to walk away without submitting supporting documentation.Closure is not something another person can demand from you. Asking once is one thing. Continuing to push after someone has clearly disengaged is not persistence or emotional maturity. It's refusing to accept the answer you've already been given.You do not need to JADE. You don't have to justify, argue, defend, or explain why you're no longer interested. The reason doesn't have to be good enough for him. It just has to be yours.Pre-date silence and post-date silence are not the same thing. If you've never met, disengaging is part of app dating. Once you've shared an actual date or developed a genuine connection, a simple goodbye becomes basic courtesy. Nobody needs a dissertation, but acknowledging another human being matters.Sometimes they don't miss you. They miss the audience. Someone can seem interested while actually being interested in having your attention. Real connection requires curiosity about you. If the only time they become deeply engaged is when you're leaving, pay attention to that.For more visit ⁠BryJaimea.com⁠ or follow over on IG ⁠@BryJaimea

If this post helped, inspired, or made you smile, you can support my work with a tea or tip over on Ko-fi. Every bit helps keep the chaos flowing.