Concept
Four Proofs of Meditation
The Four Proofs are four body signs, noticed during HRV resonance while sitting very still, that the parasympathetic system has come online: hands hot and heavy, tingling lips, pressure on the dorsal vagal along the spine, and tingling skin. Any one is enough. They are biofeedback that the meditation is working, and fade as the Freeze Response deepens.
Start with these
4 Proofs of Meditation
This video covers all four proofs one at a time and explains why the body can serve as a biofeedback device.
00:01Watch from here
Beginners Deep Meditation - Naturally - Clinical Mindfulness Technique
Follow along as he moves attention from the breath to the hands, lips, spine and skin, checking each one for a proof.
07:35Watch from here
Activating the Dorsal Vagal Aspect in Meditation - the 3rd Proof
An exercise of short in-breaths and very long out-breaths for feeling the pressure on the dorsal vagal, the proof many people miss.
05:14Watch from hereWhere it comes up
07:31“That's the stillness that we want, and while you're in that stillness, notice the four proofs.”02:20“And when you pick the parasympathetic, there will be signs, and that's the four proofs.”05:17“So HRV resonance, sit very still, notice the four proofs.”03:34“And right away, I start to get some proofs in my body that I am doing this correctly.”10:13“Before that, once we're in HRV resonance, we'll notice that our hands get hot and heavy.”11:47“Do I have the four proofs?”06:10“And so, because of all of that, you will begin to notice the four proofs.”03:24“The arteries begin to dilate, and you might notice right away hands hot and heavy.”02:47“That's the first of the four proofs that I talk about, right?”03:52“So we watch the unfoldment of any of those four proofs that I mention, right?”11:32“It becomes the feedback to let us know we are meditating correctly, and this is why we want to notice one or two or three or four of the four proofs.”03:14“Did I get any of the four proofs?”00:01“Today, I want to talk specifically about the third proof.”00:14“As you get into the heart rate variability resonant breathing, at first you're going to notice the proofs, and then the proofs may begin to disappear.”02:34“So the four proofs when we are practicing meditation, and we are following the principle of sitting very still, then we'll begin to notice these proofs inside of the body.”03:38“And so we have the four proofs, which are four areas that we can go ahead and look and see if we notice different things.”01:34“And when we use the principle of sitting very still at the same time as we breathe through that rate, well then we might notice with the four proofs that the first proof is that our hands get hot and heavy.”00:01“Today is an extremely important subject, one of my very favorites, and we're going to talk about the four proofs.”03:46“So let's talk about the four proofs very quickly.”08:30“So when we do this process and we sit very still, which is what I recommend when you're trying to develop these things, when you're trying to hone them as a skill, sit down and sit as still as possible because we want to notice the four proofs, and the four proofs are one that the hands will get hot and heavy.”00:01“I've noticed in presenting the four proofs that the third proof is often a difficult step for a number of people.”1:07:53“So I have a video called Clinical Mindfulness, and I teach these four proofs.”04:14“Do the heart rate variability, and that will lead to step two, which is feeling your hands hot and heavy.”07:35“Now you've been sitting very still, so you're gonna move down to your hands and you're gonna notice if they are hot and heavy.”05:04“Easy, not moving, and as that parasympathetic nervous system activates more and more, the blood begins to pool in the hands, making them hot, heavy, and dry.”03:10“That's the four proofs.”03:34“Okay, I feel some tingling in my lips, or tingling in my skin, or I feel some pressure on my dorsal vagal.”12:07“It might be hands hot and heavy.”03:13“When you are deep into the freeze, the four proofs will diminish.”06:00“First, as you are sitting very still, you're practicing the HRV resonance, you're doing the Om Japa in the chakras, and you are sitting very still, then you will notice one or more of the four proofs.”04:58“Oh my God, I got some of those four proofs that Forrest keeps talking about, right?”04:26“Those are the four proofs.”02:32“And the first part of that buffet is the four proofs, right?”02:15“Well, first of all, did you notice any of the four proofs?”13:02“Well, look at the four proofs.”06:15“You are sitting very still, and you notice some of the four proofs.”03:36“Those are the four proofs, but we're talking specifically about the third proof today.”04:50“You hang out with the good things that you are developing in meditation, and so that first rung are The four proofs.”02:31“So when you begin with that, then you're going to get a parasympathetic response, and that's what the four proofs are.”02:43“We find that comfortable rate, we establish resonance, and then we check, we see if we can notice any of the four proofs.”26:15“First, we have the sensations of the four proofs.”06:42“Oh yeah, I had the hands hot and heavy, right?”02:53“And at that point, we can notice if we have any of the four proofs.”10:11“They're the proof that you have awakened your parasympathetic system.”02:15“But when you notice the four proofs, you're actually here.”04:05“You sit down for five minutes, you get some good results, you get some of those four four proofs that establishes that you are awakening the dorsal parasympathetic, the healing system inside of your nervous system.”13:33“So I talk to you about the four proofs.”04:08“Well, we can look around and we can notice the four proofs.”05:42“We want to go into the heart rate variability resonance and then check to see if we have the four proofs.”05:07“Yes, when you enter into the rapture of concentration, your sensations inside of your body will peak, and those are the four proofs, right?”18:49“Another wonderful way, all I get is the hands hot and heavy, Forrest, glorious.”11:28“We start getting these proofs: the hot and heavy hands, the tingling in the lips, the pressure on the dorsal vagal complex, the tingling in the skin.”16:43“Next, the four proofs, right?”03:54“And so let's say we have the four proofs.”05:53“Did I get the first proof?”06:20“And each time that we do this, we are stimulating, awakening that dorsal vagal complex more and more, and we begin to get the four proofs, right?”06:55“They start loving it because they're getting the four proofs.”00:46“Put the heart rate variability first, get the first proof, hands hot and heavy.”05:00“it teaches us to value something as simple as the hands getting warm or hot and heavy hot and heavy hands beautiful thing just that tiny little proof is very pleasurable”04:03“So as soon as you do that, you might notice that you get the four proofs, and the four proofs are a big deal because you look around inside of your body and you realize that this heart rate variability, resonant breathing, has created effects inside the body.”04:44“And so if you are sitting down and you notice within five or 10 minutes that your hands are hot and heavy, well, you've accomplished what Lahiri Mahasaya is telling us about.”10:12“We want to get that notice from the body that the hands are hot and heavy as we sit very still.”08:12“When you sit still with heart rate variability, galvanic skin response will show you that your hands get hot and heavy.”20:09“So, what are some proofs of heart rate variability?”08:04“Have they become hot and heavy?”04:33“So you can see we have heart rate variability that is activating the dorsal vagal nerve, and as we sit in stillness in meditation, we can experience more and more of the four proofs of the dorsal vagal nerve that it's taking effect.”07:49“That is the first proof that you are entering heart rate variability.”05:00“And what is the proof for all this?”07:39“Number one, your hands will become hot, heavy, and dry.”00:31“I'm going to notice the four proofs, and then out of that, I'm going to see what my results are, and then enjoy those results, right?”07:28“That state of be, it could be as simple as I feel my hands hot and heavy.”08:26“The moment we are talking about is after winning the war, so you go into the parasympathetic and you feel some or all of the four proofs, and that is you connecting into the low-idle-state through the parasympathetic system.”03:15“We're sitting very still, of course, so we're going to notice that some or all of the four proofs arise, which is perfect, and this is how we know that we have actually awakened our parasympathetic system.”02:38“And then you sit down, you do the HRV resonance, you sit very still, you notice the four proofs, you do some om japa in the chakras, and then you learn to enjoy.”05:34“I'm gonna notice the four proofs.”05:41“You have been sitting very still, noticing the four proofs, opening into your chakras, and learning to enjoy, and that makes you ready to begin this adventure.”07:49“I'm noticing the four proofs.”05:23“So when you go into meditation and you have HRV resonance at the drop of a hat, if you have hands hot and heavy at the drop of a hat, if you can get into your parasympathetic system and sit very still, and you begin to encounter the freeze, oh my goodness, are you a yogi?”09:19“Notice some of the four proofs.”03:12“I'm going to notice some of those four proofs.”02:38“So hallelujah, I've got some four proofs, and somewhere in here, I'm going to do some Om Japa in each of the chakras, each of the six chakras up to the medulla.”06:41“You miss the subtle feelings of the four proofs.”06:50“If you can enter into HRV resonance, sit very still, notice the four proofs, practice some Om Japa in the chakras, and let go and soak in all of the good benefits.”02:27“HRV resonance, sitting very still, noticing the four proofs, which is your parasympathetic system.”01:56“We notice the four proofs.”17:21“In meditation, we want to drop everything and just feel that the hands are hot and heavy.”16:24“I want to notice those four proofs, and then beyond that, I want to begin to notice the tranquil breath and the freeze response.”10:06“I feel the four proofs, and I soak in that, and they compound, and that gives me the freeze response.”07:18“And so there comes a little battle where you're trying to figure that out, and the answer is very, very simple: HRV resonance, sitting very still, notice the four proofs.”08:45“HRV resonance, low-idle-state, notice the four proofs, sit very still, let go, relax, enjoy, let that subconscious enjoyment come into play, which opens us to this very high inspiration.”06:20“I can notice those four proofs and know that I have hooked into my own parasympathetic nervous system, and I can do all of that very, very easily.”20:48“HRV resonance, sitting very still, noticing the four proofs.”02:46“Do you just notice some of the four proofs?”10:56“I'm looking for the four proofs for life.”06:19“Look for those proofs of the parasympathetic system that it has come online, and watch your mind settle.”10:57“You love it, and every single time you come, you find the HRV resonance, you find some of the four proofs, proving to you that your parasympathetic system is there.”12:22“I'm doing this HRV resonance, sitting very still, four proofs, Om Japa in the chakras, roll-up of consciousness, tranquil breath, freeze response.”10:51“HRV resonance, sitting very still, notice the four proofs, do some Om Japa in the chakras, sit and be, enjoy what you've found inside of yourself, and then it just starts to unfold, and unfold, and unfold, and you dip into something profound.”06:45“When we begin to understand these core concepts, sitting very still, the four proofs we have to know: the parasympathetic is coming online.”07:55“So we're learning to enter into the low-idle-state with HRV resonance while we are sitting very still, and we're going to notice the parasympathetic is actually starting to work, and that's the four proofs.”02:22“HRV resonance, Om Japa in the chakras, sitting very still, noticing the four proofs, and boom, we go right down into this very low-idle-state”08:13“You do, you're slowing down, entering into the low-idle-state, working with the freeze response, noticing the four proofs, making sure the parasympathetic is online.”08:36“You know it's working, and as you get in touch with the dorsal vagal complex, you're going to start feeling what I call the four proofs, and that again is biofeedback.”01:35“Oh my goodness, hands hot and heavy.”00:54“Okay, we're going to lower the breath rate and notice the four proofs.”14:50“All the sitting very still, all the four proofs, all the parasympathetic, all the HRV resonant breathing, all the freeze response, that is to prepare you to enter into the deep brain, where you expand.”00:55“So we start out with heart rate variability resonance, looking for the four proofs, sitting very still, and beginning to learn to just let go and be.”11:57“Start out with heart rate variability resonance, and keep going for proof.”07:04“You notice some of the proofs.”01:26“The first four steps are level one mastery of meditation, heart rate variability resonance, sitting very still, noticing the four proofs, and then letting go”03:24“The mind becomes more silent automatically, and we start getting these wonderful sensations of the four proofs, right?”12:52“If you feel energy running through the body, if you're aware of the four proofs, you're beginning to get in touch with the subconscious”01:10“So that might mean we need to do some heart rate variability, some sitting very still, some noticing of any of the four proofs.”01:25“Heart rate variability resonance, sitting very still, the four proofs, and finally the after effect poise state.”02:00“We are sitting very still, and we have some of those four proofs.”03:58“We keep the conscious mind there, paying attention to what is happening, paying attention to the breath, paying attention to the sensations of the four proofs, and noticing slowly that the body is beginning to disappear from our awareness.”03:58“I can notice the four proofs by creating resonance, by sitting very still, by noticing the four proofs.”06:11“Get the four proofs as you are sitting very still, and then go through the five breath states.”08:03“The four proofs that I teach, they are a system of biofeedback.”19:24“You'll feel the hands hot and heavy, and you'll feel the tingling, and that's what the Kahuna were doing with the ha breath.”00:33“It's like I have to practice that long, but when you start to understand that you can awaken the dorsal parasympathetic system right away and begin to feel the four proofs, and those are slightly blissful, then you begin with bliss and you continue into bliss and you end with bliss, and the whole thing is beautiful.”16:09“Well, I have a video on it, which is very good, and you can also practice heart rate variability resonance, go down into the low-idle-state, and begin to identify more and more with the four proofs and the feeling of peace and joy that starts to bleed into your life every single day.”01:36“We're going to go through the four proofs, really drive those home, sitting very still, all of these magical things, right?”07:12“And so, you know, heart rate variability resonance, the four proofs.”11:56“Well, you might practice your heart rate variability, get yourself into a low-idle-state, practice sitting very still, and then notice some of those four proofs, and then play with this.”17:16“I'm going to see if I can get any of those four proofs.”10:11“And now I'm getting the first of the four proofs.”08:25“Look for the four proofs.”14:14“You get the four proofs.”04:01“You are operating that law every time you get one of those four proofs and the hands become hot and heavy, and you're sitting very still.”12:47“I will stick with my heart rate variability resonance, my four proofs, my tranquil breath, my freeze response, and I will just go into those as much as I possibly can and become skillful at those, and then let the rest fall out where it may.”12:53“Right now, I have H H H hands hot and heavy.”19:03“So the fourth proof is a very, very deep freeze response.”09:32“Oh, okay, I think it's there, but you'll be feeling so good, you won't care, and you'll want to put your mind on the very good feelings, the very good proofs, or better yet, the feeling of expansion.”07:21“All of these are part of the four proofs, right?”04:26“You can also concentrate on the four proofs.”00:41“It's a wonderful app, and right away, as you open up the app, you'll see a video of me explaining how the app works, what is resonant breathing, and I will begin talking about the four proofs as well.”05:36“You get into the four proofs.”00:38“I walk them through the four proofs and boom they light up.”02:34“So there is this transition in the beginning of meditation, where we come into rapture, the rapture of concentration, and it is exemplified in your own body by the four proofs.”09:39“He was getting all of the four proofs, all of the five breath states.”08:18“That's wonderful thing about the four proofs.”09:45“We can associate those together, where we are entering into this phase in our meditation where we're just going to actually listen, so we listen to the four proofs and we listen to the tranquil breath and we listen to the freeze response.”12:18“And what I would do is I would put this together with the four proofs.”13:00“What happens to the four proofs as I do that?”03:16“Now first we're going to climb the mountain of the four proofs, and we'll be getting into that, and then we're going to start to feel some of those freeze responses.”08:21“What has to happen is you have to be conscious of what's going on inside, but if you can feel the four proofs, that's conscious enough.”03:44“Within five or ten minutes, they start getting the four proofs, and so immediately you have benefit.”01:54“Going to give us the four proofs, which are blissful, and then we're spending our meditatives in a blissful state rather than a frustrated state as we try and control our body into a certain posture, which is usually very difficult for Westerners.”01:29“I was in with the hands hot and heavy.”00:12“This was taught to me by someone I consider to be a qigong master to a certain extent, and every time that they practice some of their qigong, they immediately get into heart rate variability and their hands become hot and heavy while they're practicing the movements.”00:51“So if you listen to the video that I put up about beginning meditation technique, the first proof that we want in meditation is that the hands become hot and heavy.”