A 40-Day Practice in Presence and Gratitude
Thanksgiving week always pulls me into reflection. This year, I found myself thinking about a 40-day ritual that changed me more than I expected: my Kirtan Kriya practice from the Kundalini Yoga Teacher Training I recently complete.
What began as a requirement quickly became something I learned to lean on. Not in a meditation corner or in a perfectly still room, but in real life moments like between meetings, on walks, in the nail salon, and often in my car. Somehow, that made the practice even more meaningful. It met me exactly where I was.
The Heart of the Practice
Kirtan Kriya is built on the mantra Sa Ta Na Ma, a rhythmic pattern that represents the full cycle of life:
Sa – beginning
Ta – living
Na – letting go
Ma – renewal
Chanted first (2 minutes), then whispered (2 minutes), and finally repeated silently (4 minutes), it becomes a grounding loop that guides the mind back to center. In Kundalini tradition, practicing something for 40 days helps rewrite habits and strengthen new neural pathways. And science backs that up.
What Happened Over 40 Days
Some days I completed the full sequence. Some days I did the bare minimum. A few days, I only made space for a couple of minutes. But I showed up. And every single time, I ended feeling calmer and more clear-headed.
My car became my meditation cushion. The practice softened stress, steadied my breath, and gave me a moment of peace no matter what the day looked like. It reminded me that grounding is always available, even in the messiness of life.
Gratitude for What This Practice Gave Me
As I look back, the biggest gift Kirtan Kriya offered was consistency. It taught me that small pockets of mindfulness matter. That transformation doesn’t require perfect conditions. And that tending to our nervous system is an act of gratitude for ourselves, our work, and everyone we serve.
Gratitude for You
Nimble Up exists because of the people who show up here, the leaders who care about their growth, their wellbeing, and the impact they make. I’m deeply grateful you’re here, reading, learning, and walking this journey with me.
As a thank-you, I’m offering 50% off everything in the Nimble Up Store (except the Emotions at Work Webinar) through December 5, 2025.
Use code: GRATEFUL50 at checkout
Good for all digital courses, tools, and merch
Your support means everything, and I hope this can help you step into the end of the year well-resourced and grounded.
Moving Forward
My 40-day commitment is complete, but the practice isn’t going anywhere. Kirtan Kriya has become one of those quiet, steady habits that I now carry into whatever comes next. I am so grateful for those 40 days.
And if you’re reading this today: I’m grateful for you, too.