Breath and mantra walking meditation

Breath & mantra walking meditation

This 20 minute practice is based on Breathwalk, from the Kundalini Yoga tradition, incorporating pranayama (breath) and mantra (sound) techniques to improve cardiovascular health, tone the nervous system, boost energy, stabilise your mood, quiet mental chatter and enable you to ‘be in the moment’.  Once you are familiar with the techniques you can extend the time to 60 minutes.

1.  Start in Tadasana pose (stand straight with arms beside your sides)

Begin to walk…

Walk at a normal pace, observing your bodily sensation.

Then tune into your breath:

  • Are you breathing with your chest muscles or with your diaphragm?
  •  Is your breath shallow and erratic or smooth and deep?
  • Noisy or quiet?
  • Through your mouth or your nostrils?

Adjust breath to: nasal, diaphragmatic, quiet and regular.

2.  Match your breath with your stride:

  • Inhale for four steps – one puff through the nostrils for each step to the count of four.  Fill your lungs with air.
  • Exhale for four steps – one puff through the nostril for each step to the count of four.

Continue for five minutes.

3. Walk and breathe normally for three minutes.

4.  Repeat step 2 and add the mantra this time.

With each breath mentally say the mantra SA – TA – NA – MA, one sound for each step.

5. Stop and stand in Tadasana for a few breaths and enjoy the benefits of your walking meditation.

Meaning of Mantra Sa Ta Na Ma

  • SA – birth, the beginning, infinity, the totality of everything that ever was, is, or will be.
  • TA is life, existence, and creativity which manifests from infinity.
  • NA is death, change, and the transformation of consciousness.
  • MA is rebirth, regeneration, and resurrection which allows us to consciously experience the joy of the infinite.


Jenny Wren

About the author

Jenny Wren (Sita Simran) is a Teacher & Founder of Jenny Wren Wellness and an End-of-Life Doula | Funeral Celebrant based in Brisbane, QLD Australia. She is a certified Member of The International Institute of Complementary Therapies and a qualified EOL Doula, Funeral Celebrant and Kundalini Yoga & Meditation teacher.

If you have any questions or require assistance with your general health and wellbeing, speak to me. Online consultations and training available.

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