from day one to day forty
should you wish for company
through the ups and downs of this cycle
chant the four sacred syllables
sa ta na ma, starting with gyan mudra
alternating fingertips with every sound
from loud, to whisper, to silent
a ritual of peace will be found
Ingredients
+ a comfortable seat
+ with pillows and blankets
+ a wall if you need
Fertility care can be very stressful and sometimes we may feel the need for a practice that can help us hold ourselves together. Kirtan kriya can be such a practice. It's a gentle combination of chanting & meditation that is suitable for most of us for the duration of an entire cycle. Although there never has been (to my knowledge) any research correlating Kirtan kriya with stress-reduction in the context of fertility treatment, there was a study concerning the benefits of this practice on family caregivers of dementia patients. Despite the lack of evidence, I absolutely believe in the benefits of Kirtan kriya for us (and for everybody, really). After all, we're also caring for our fertility full-time. It's a really simple practice that does not require any yoga props. You may find it comforting to return to the same sacred space every day, but you could also practice anywhere. If sitting on the floor is not comfortable, you can sit in bed or on a chair. In the Kundalini tradition, it's common to practice a set kriya for 40 days, and this is also the number of days that I'm suggesting. However, if you experience shorter or longer cycles, you can adapt this as you see fit. Ideally, you would be practising every day at the same time. This is not always possible; be kind to yourself. But also, be diligent enough that you can overcome the lazy days. That's when the magic really happens! There are different ways of practising Kirtan kriya. Below is how I personally do it. Feel free to tweak it and make it work for you. Or you can also look for other instructions elsewhere. Before practising, be sure your doctor has cleared you for exercise/yoga.
I suggest practising along with a recording. There are many available online for free. I like the 12-minute version, but you can certainly try some of the longer ones. The key is consistency: whichever version you choose, stay with it for the duration of your cycle. Alternatively, you can chant by yourself. If you’re new to this practice, you can chant each round of sa ta na ma for 1 min, and slowly build up to 3 min, or even 11 min.
Tuning in (1 min), optional
Find a comfortable seat. Bring your hands to prayer at heart centre in Anjali mudra. Take a deep inhale, and a deep exhale. On your next breath, begin to chant the Adi mantra three times. Then, follow with the Protection mantra another three times (or four, if you wish to chant to the four directions):
Adi mantra (chant 3x)
ong namo guru dev namo
Protection mantra (chant 4x)
aad guray nameh
jugaad guray nameh
sat guray nameh
siri guru dayvay nameh
Traditionally, tuning into the practice with the Adi mantra is the rigueur. It’s like stating an intention out loud that we’re entering into sacred space and connecting with our lineage, our teachers, and the practice. Some practitioners follow this with the Protection mantra. I’m very flexible in my approach to yoga; most of the time I tune in, sometimes I don’t.
sa ta na ma, out loud (1-3 min)
The mantra that we’re chanting in the Kirtan kriya is sa ta na ma. Each part of this mantra has a specific mudra that goes with it. If you cannot engage with the mudras at this time, you can perform them in your mind’s eye. If you’re sitting cross-legged, you can rest your hands on your thighs with palms facing up, and do the mudras from there.
We start with Gyan mudra on sa: the thumb and index are pressed together, with the other fingers relaxed. Then, with each syllable, we alternate to the middle finger, the ring finger, and then the pinky. We engage with the mudras for the entire practice. In the first round, the mantra is chanted out loud.
sa thumb + index
ta thumb + middle finger
na thumb + ring finger
ma thumb + pinky
sa ta na ma, whispered (1-3 min)
In this round, the mantra is whispered. One of my teachers calls this the language of the lovers. Imagine that you are whispering to your baby’s soul.
sa ta na ma, silent (1-3 min)
In this round, mentally vibrate the mantra. Continue to chant silently while alternating your fingers for the different mudras.
Reversing the order (2-6 min)
After the silent round above, we return to a whisper for 1-3 min. And then, we finish with sa ta na ma out loud once again for another 1-3 min. I really love the part where we chant out loud at the end; it feels like emerging from the depths of my psyche. Sometimes I also feel that I’m not alone; there are ancestors and other loving beings chanting along.
Contemplation (3-5 min)
Give yourself time to sit in silence to contemplate and integrate the practice. Something different may emerge every time you sit. Allow yourself to marinate in the wisdom of this kriya.
Closing (<1 min), optional
Bring your hands to Anjali mudra. Place them by your third eye to bow, whispering satnam. Closing is also optional, but it feels wholesome to bring the practice to an end. It’s similar to bowing your head with namaste in vinyasa yoga.