Walking Meditation (Sat Nam)

Combining mindful walking, breath awareness, sensory awareness, mantra meditation and positive affirmations, this practice invites you to connect with your body, breath and inner self as you walk. You’ll be guided to notice each step, engage your senses, connect with the natural world and work with the mantra Sat Nam “Truth is my essence” creating a grounding and rhythmic meditation experience.
It’s ideal for anyone who finds sitting meditation challenging or who simply wants to bring meditation into everyday life.
No music is used in this meditation, allowing you to fully immerse yourself in the experience and enjoy the natural sounds around you. Put on your headphones, step outside and allow yourself to breathe, walk, be and connect.

Transcript

Walking Meditation by Susie McWilliams This is a beautiful practice to allow you to bring movement to your meditation practice. Allow you to connect with mind, Body and soul. Grab your headphones and let's head for a walk together. Beginning your walk as you begin your walk, Connecting with each foot as it touches the ground. Your arms gently swinging by your sides. As we move through this process, I want you to bring mindfulness to this process, To build gratitude for your incredible body and connect with yourself on a deeper and more nourishing level. Connecting with your breath. Allowing it to flow in and out in a beautiful relaxed rhythm. Spending some time connecting with awareness to the body and breath. Each foot as it touches. Enjoying this rhythmical and connected process. For the next stage of your walk, I want you to introduce the mantra Sat Nam. Sat Naam, The universal seed. Truth is my essence. I am truth. I want you to engage with the words. I am truth. I am truth. So often in life we tell ourselves mistruths. Disconnecting ourselves from our inner light and essence. Let's connect with this mantra with the rhythm of your walk. And as your left foot hits the ground, Thinking sat. And as the right foot hits the ground thinking now. Repeating the mantra in your mind with each step. Spending some time with this mantra and rhythm. Sat Nam. Sat Nam walking, Repeating. And breathe and be. And move and connect. You are a beautiful being of light. You are perfect as you are. Created the way you are in this time to be you All of you. And connecting with your senses, Engaging with your eyes, What can you see? Give thanks for sight. Thanks for your incredible eyes. Noticing smells. What can you smell? Noticing the breath and the nose, Feeling the flow in and out. Acknowledging any smells, Just being an awareness not judging just acknowledging Moving to sensation and touch now. What can you feel on your skin? Can you feel the breeze, The sun? Is it warm or cool? Can you touch trees or plants or a stone wall? Engaging now with your tongue in your mouth. What can you taste? Relaxing your jaw, Your tongue. Breathing, Walking, Being. Breathing deeply. And then sigh and release. Now we will nourish our body with kind words as we walk, Allowing these to float into your mind as you walk. You can repeat them back silently to yourself or just allow them to drift and anchor into your subconscious. Allow them to be your truth. Sat Nam. I am truth. My body is magnificent. I love every cell in my body. I am blessed where my soul lives. I am a divine being of light. I love the skin I'm in. I am joy. I nourish my body. I love my physical body. My body is healthy and happy. I am perfect as I am. I don't need to change for anyone. I am happy with me. I take care of myself. I feed my body and my mind kind words and phrases. I eat nourishing food. I hydrate my body. I am beautiful. Taking as long as you want now to carry on your mindful walking experience in a state of gratitude and love. Embracing the divine being of light that you are. Give thanks for your humanness. Your unique body and being. You are perfect. With so much love. Enjoy. Thank you.