A 20‑Minute Presence Walk

Take a mindful walk that awakens your senses and brings you back into your body. Over 20 minutes, you’ll be guided to notice your breath, your steps, the sounds around you, and the subtle shifts in your energy as you move.

This meditation offers space for silence, reflection, and intention, helping you feel more present, centered, and connected to your surroundings.

Transcript

Hello, My name is Sandra Menzies, And I'm so grateful you've decided to bring me on your walk today. Before we start. Please know that I am holding space for you. As you walk. I will provide prompts to give you some space to observe yourself. And your surroundings. Please stay safe. Listen to the sounds around you. See the details as you move. Notice your body's movement as you take one step. After the other. I will leave some silence for you to experience this walk. Please pause the recording if you're not ready yet. Collect any water, Jackets, Anything you may need. For this journey. Let's begin. Take a moment to step outside. Feel the air. Notice the light, The sun. I'll notice your thoughts. Are you excited for this vlog? Or you're a little bit dreading it. Now bring your awareness to your breath. And I invite you to set an intention for what you want out of this 20-minute walk. Again, I'll be keeping time for you, So you don't need to worry about that. It's time to start walking. Notice your feet and your shoes as you take each step. Notice your breath without even trying to consciously control it. Notice the inhale and the exhale. As you continue to walk. How does your body feel right now? During this walk, You may notice that you start getting stuck in a thought. Or starting to plan what you want to do next or what might have just happened. You're invited to bring your mind back to this present moment. Feeling your feet as they walk across the uneven or even ground. Listen to your breath, The sounds around you. Practice being. Present. Notice how your body changes. Maybe your breath gets more. Are shallow as you are exerting yourself going up a hill. Notice as you go past areas in your walk, Whether you're in a woods, Or in a city. How does that impact? Your mind, Your thoughts, Your breath. Your physical sensations. Continue to notice your energy. Are you still excited? Has your thoughts, Your emotions calmed? What's going on within you and around you? Bring that to your awareness. Remember the intention we set at the beginning of this walk. Bring that into your mind's eye now as you're moving. Noticing your breath. Can you keep a deep inhale and exhale? As you reflect on this intention. What do you want out of this time? I encourage you not to change it at this point. But to be with that intention. As you continue to walk, Your awareness may wander. A wonder. Bringing your mind. Back to this present moment. Feel your body as it moves. Listen to the sounds around you. We are now about halfway through our journey. If you want to turn around, Please do. Otherwise stay on your current path. And continue to notice. What do you see around you? What do you hear? What do you feel? Notice your feet as you continue this journey. Being aware. All the sensations in your body. Notice your feet. Your legs. Your hips. Your torso, Shoulders. Your arms your hands. Your face. Bring all of you into your awareness. As you continue on your journey. You to bring that intention you set to your mind. As you look around. Or look inward. How are you? Embodying this intention. Right now. As you take in this intention. Does your pace speed up? Or does it slow down? Or stay about the same. How does this pace? Impact your ability. To be aware of your movements. Of the sounds around you, The smells. Sensations on your skin. How can you bring more curiosity into this walk? As you think about your intention. As you continue on this journey. And noticing. You might have gotten distracted. Bring your mind back to this present moment. Feel the sensations in your body. Noticing the sounds, The smells around you. Take a deep inhale in. And exhale letting it go. And as we bring this walk to a close. How do you feel? What's going on? With your energy. Your thoughts. How are you feeling physically? This was a time for you. To be present. Remember the intention you set at the beginning of this walk. Where are you with that? How can you embody? Your intention. As you prepare to stop your walk. As we bring this walk to a close. My name is Sandra Menzies. And I want to thank you. For bringing me on your walk.