Somewhere in India,
About a thousand years ago,
A meditation practice called the Six Nails was developed by a Buddhist named Talopa.
The instructions for the practice are simple.
However,
Carrying out what you're invited to think about,
Or not think about,
May be more challenging.
This meditation will ask you to notice whatever arises and to then let that go,
With kindness and compassion for yourself,
Knowing somewhere in you that another thought is just around the corner.
Talopa's Six Nails gives us specific instructions to focus on,
Even when that focus is to let go of something.
So let's begin by finding a comfortable place in your environment.
Whatever's most comfortable for you,
And set the intention in you to begin to relax.
Taking a deep breath in,
Bring that intention to relax to all the cells in your body as you exhale.
Allow any tension to release with your breath.
Again,
Breathe in fully,
Bringing comfort and ease to your body as you slowly exhale.
Notice this all over your body,
Settling into a deep,
Restful relaxation.
Feel the weight of your body,
Pleasantly heavy,
And notice the subtle shifts wherever they occur as you go deeper into your relaxation.
The following six instructions are here to guide you in your meditation.
Remember to be kind to yourself along the way.
Whatever way you're doing it is fine.
The first instruction asks you to let go of what has passed.
Let go of what's happened earlier today.
Let go of what's happened yesterday.
Let go of what's happened this past year.
And let go of what's happened even before that.
Let go of all that has passed.
And imagine just for a moment that nothing has come before right now.
The second instruction is to let go of what may come.
Let go of what may come today.
Let go of what may come tomorrow.
And just imagine you can let go of expectations of what may come this year,
Gently letting that go.
And let go of what may come in time.
Imagine there is only now.
The third instruction is to let go of whatever is happening now.
Let go of giving names or labels to this moment.
Let go of seeing this as good or bad.
Let thoughts,
Emotions,
Or physical sensations arise naturally without judgment,
And let go of what's happening now.
Imagine you can just be in this moment.
The next instruction is to stop examining.
Don't try to figure anything out.
Stop wondering if you're doing it right or making progress,
And be kind to any thoughts that arise.
Don't control is the next instruction.
Don't try to make anything happen.
Like waves on a beach that endlessly come in and go out,
Come in and go out.
They exist beyond our control.
Be here in this moment,
This time,
Without a desire to change anything.
Imagine just being.
The final instruction is to rest.
Like a laborer at the end of a long,
Tiring day,
Finally sitting down to rest.
There is a feeling of satisfaction when all chores are finished,
All expectations are met,
And life for the moment is without any conflict.
No one needs anything from you,
And you need nothing from yourself except to rest.
Find that sense of rest in you now and enjoy.
These are the six nails of Talopa.
