5 Minute Sat Nam Mantra Meditation

woman practicing yoga

Sat Nam is one of the most basic beginner transcendental meditations, also known as mantra meditation, and I thought it would be a good place for us to start with our first meditation together of this kind. Today we are going to repeat this phrase aloud, many times, to engage both the body and the mind for stress relief and focus. The beauty in this meditation is that it helps you disconnect from from your worries, allowing you to reconnect with your most fundamental state of being to understand who you are.

Your mantra today will be: Sat Nam. It is a phrase, formally practiced in Kundalini Yoga that helps you activate your life’s purpose and reach your fullest potential. Sat Nam translates to “I am truth”, or “truth is my essence”. Sat means truth. and Nam means name, or identity. 

This first set through the breathing and the mantra will be active where you will be using your hands and your voice. To get you started, when you first say sat, you will touch your pointer finger to your thumb. Then when you say nam, touch your middle finger to your thumb. Then sat with your ring finger and thumb, and nam with your pinky and thumb. And you will continue to repeat this motion, speaking aloud. If your mind starts to wanter or your voice trails off, take note, and begin again. I will guide you at the beginning and then you are free to continue at your own pace until my voice breaks your focus in a few minutes. 

How Meditation Can Benefit Your Health

This is a beautiful guided meditation aimed at helping with stress management. Stress can negatively affect our health by raising blood pressure, increasing heart rate, cause headaches, change appetite, and alter mental health. Meditation and mindfulness can aid in relieving those symptoms so you can gain back control over your emotions and nervous system. Deep breathing allows your body to calm down and refocus your energy back to connecting internally on your own needs rather than on external stressors and triggers.



Sat Nam Transcendental Meditation

[Meditation Script]

Sitting with your palms extended on your legs and facing up. Close your eyes if you are comfortable doing so, and take a deep breath in. And exhale. Inhale. And exhale. 

Truth is my essence. 

Sat Nam. Sat Nam. Sat Nam. Sat Nam.

Continue on your own and allow your breath to come back to a comfortable pattern for you.

Now we will let our actions dissolve into our bodies and float away, and we will continue the practice quietly to ourselves in stillness. And take a deep breatYh in again. Breathe out. 

Recite quietly to yourself focusing on the mantra and the rhythm of your breath.

Sat-Nam. Sat-Nam. 

And take a deep breath in one more time, and exhale. Inhale and exhale. Begin to wiggle your fingers and your toes and come back to the present moment. Thank you for meditating with me today. I hope it creates a peaceful tone for the rest of your day. Namaste. 

About The Author

Beth Backes

Podcast host and certified meditation teacher. Creator of the Mindful Living Made Easy stress management strategy. Meditating, tea drinking, yogi, mom.

You may also like...

Let's Chat!

%d bloggers like this: