Technique
Sitting Very Still (SVS)
Sitting Very Still (SVS) is the base principle of keeping as still as comfortably possible in meditation: relaxed, not tense. Paired with HRV resonant breathing, which makes it easy, it deepens the parasympathetic system and brings on the freeze response, on which the Four Proofs and deeper stages rest. An itch may be scratched, then stillness resumed.
Start with these
The Meditation Magic of Sitting Very Still - SVS
A short video on SVS alone: why stillness is hard, how HRV resonant breathing makes it easy, and what to do about itches and slouching.
00:01Watch from here
4 steps: How to Meditate for Beginners - Easy at Home Practice
Places SVS as step three of a simple at-home routine and explains why even scratching an itch spills the peace being collected.
03:40Watch from here
Five Step Meditation - Yogi Explains
Shows how stillness, done along with HRV resonance, deepens the parasympathetic system until the freeze response appears, and why skipping it stalls meditation.
06:45Watch from hereWhere it comes up
06:12“Now the second thing, while I'm doing the HRV resonance, I want to sit very still.”01:37“Number one, sit very still.”05:02“So we're going to combine that with sitting very still.”09:58“Teach them the Always make the outbreath longer, and then you can begin to teach them SVS sitting very still.”00:01“The next term I want to go over is SVS, sitting very still.”02:04“We said this before, but it's so huge you can't move.”01:12“Hack number three, once everything is stacked, don't move.”03:36“We want to sit very still.”04:20“As I'm doing that breathing, I want to encourage my parasympathetic, so I want to encourage the dorsal vagal, and so I'm going to sit very still, and that's going to help me encounter over time the freeze response.”03:34“I'm doing all of this movement, and I am violating this primary directive of Kriya Yoga, which is sit very still.”03:21“The next thing that the Kriya Yoga is stacking on top of that is sitting very still.”05:11“If you are sitting very still at the same time and you notice any of the four proofs that I talk about, well, now you know your parasympathetic system has come online, and this is profoundly tranquil.”11:15“If we want to get to this deep stage of the freeze overcoming that initial heat, we have to sit very still.”01:08“So those are where we begin, and as we sit very still, and we put that together with heart rate variability resonance, those two mix profoundly inside of ourselves, and it creates this cascade of events inside of the body and the mind.”02:44“They ask you to concentrate on your breath, and they ask you to sit very still, and that's why, it's because of the dorsal vagal.”03:05“But when you combine sitting very still with heart rate variability resonance, it works magically.”04:09“If we put the heart rate variability resonance and the sitting very still together, we get the four proofs very very fast.”03:55“Now the other key to make this work is sitting very still.”01:41“We go and we sit and we become very still, and we sit like the mountain, don't we?”04:59“now sitting very still it really has to do with the chest mostly”06:17“The thing that needs to really sit still are the limbs, the limbs and the head, and the chest, especially the chest.”10:37“Well, one of the sensations is that as you are sitting very still, very very important, we will not enter into the freeze response if we are not following the principle of sitting very still.”03:11“We don't want that kind of tension, but we do need to sit very still.”03:34“So everybody says you have to sit very still.”05:55“And so that that principle of being still, of being quiet, you don't want to break that up.”00:29“I'm going to sit very still.”00:12“So we do the meditation, we do the HRV resonance, the sitting very still, the noticing, the four proofs of the parasympathetic system.”03:49“It's very very natural, and all I have to do to induce that is HRV resonance and sit very still.”02:01“We sit very still.”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.”05:32“I'm gonna sit very still.”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.”04:37“Sit very still.”07:47“I'm sitting very still.”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?”09:39“Sitting very still, being comfortable for a little short period of time.”02:17“We get into sit very still.”03:10“I'm going to sit very still.”02:27“So we combine that HRV resonance with sitting very still.”01:57“I'm going to drop my breath rate below seven breaths per minute because that is going to ensure that I awaken my parasympathetic system, and I'm going to sit very still, and so that will allow me to notice some of the four proofs.”04:36“I'm going to sit very still.”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.”08:54“Oh my God, if you have HRV resonance and you have sitting very still and you have the freeze response and the tranquil breath and the roll-up of consciousness, and then on top of all of that, you have bliss and maybe some expansion, what are you?”02:27“HRV resonance, sitting very still, noticing the four proofs, which is your parasympathetic system.”01:53“We practice sitting very still.”16:16“I want to get into this low-idle-state, sit very still, and begin to encounter the parasympathetic system.”02:23“Sitting very still, noticing the four proofs, getting into the parasympathetic system.”10:52“Sitting very still is very good.”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.”04:47“You are sitting very still, and you just want to place your mind somewhere.”06:59“So the very first Kriya that we use, it's asking you to sit very still the entire session.”06:13“I can sit down and sit very still and begin to encounter the freeze response.”20:48“HRV resonance, sitting very still, noticing the four proofs.”06:39“I'm looking for, I'm going to sit very still during that five minutes.”02:10“And when you are sitting still, when you're sitting very still, as you do this, the SVS, then you may notice you start getting into the freeze response, which is very, very, very powerful.”10:52“I'm doing sit very still for life.”10:03“Just sit very still.”02:37“You notice that the hands are hot and heavy because you're sitting very still as you enter into HRV resonance, right?”10:06“You continue to sit very still, and finally, the freeze response begins to arise.”08:12“See if you can practice this right before you practice the low-idle-state, right before you practice your Om Japa in the chakras, right before you practice sitting very still.”03:56“It's a blossom inside of you through HRV resonance, through sitting very still, through awakening the parasympathetic system, through encountering the freeze response.”07:57“Begin with learning how to sit very still.”11:38“Well, we're we're sitting very still, right?”08:31“The HRV resonance, the sitting very still, which awakens the freeze response, the four proofs that let us know we're in the parasympathetic, the Om Japa in the chakras that clears the way so that the consciousness can roll up into the brain, right?”01:20“We want to sit very still as we do that, so that we can invite the freeze response to show itself.”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.”02:53“We're sitting very still, which causes the freeze response to show up in the body.”12:02“We want to use HRV resonance and get the four proofs as we are sitting very still and do some Om Japa in the chakras, get everything out of the way, and then let go.”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”09:19“They are attempting through sitting very still, through becoming very quiet.”14:06“But everything that I'm teaching on this channel, heart rate variability, resonance, Om Japa, in the chakras, sitting very still, entering into the tranquil breath, the freeze response, and the roll-up of consciousness, all of these things are unlocking you from the left brain, entering into expansion, into the non-dual state.”02:58“I'm sitting very still, and I'm noticing that my hands are warming up.”00:56“We're going to lengthen the muscles, and that is going to help us sit very still in meditation.”02:56“So the first conditions are, I'm going to sit very still and lower my breath rate, so I induce HRV resonance.”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.”12:01“Sit very still, and then let go, and see where it takes you.”07:03“You sit very still.”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”08:33“I made sure I had some of the four proofs, and I sat very still.”05:18“We're going to sit down and sit very still, and so the body begins to calm down, and that calmness seeps into the mind itself.”02:58“So we do that before we do the heart rate variability resonance, before we do the sitting very still and the Om Japa and the chakras”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.”02:32“We're also going to sit very still, which is going to help awaken the freeze response in the body.”07:09“We were sitting very still.”10:36“We want to get deep into the parasympathetic system, the dorsal parasympathetic system, by the way, which is why we're sitting very still as we practice this, right?”02:00“We are sitting very still, and we have some of those four proofs.”09:47“That's the progression of the Samadhi therapy, of the low-idle-state of resonant breathing, the OM Japa in the chakras, the sitting very still, the Bliss that the yogi feels, the transcendence that he creates—he transcends all these things that would normally pull us down.”03:55“I can sit very still.”06:11“Get the four proofs as you are sitting very still, and then go through the five breath states.”10:32“You have sit very still.”10:19“I'm sitting very still.”12:30“Use the sitting very still as you sit to meditate every single day and your mind will clear and you'll get in touch with the bliss and the silence inside of you and it will be more fascinating than reading anybody's mind ever.”01:36“We're going to go through the four proofs, really drive those home, sitting very still, all of these magical things, right?”03:51“I'm going to sit very still.”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.”01:40“You see, I've given you the skills of heart rate variability resonance, sitting very still, noticing the four proofs or in the body.”09:44“Because you watched the videos and you understand I need to sit very still comfortably.”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.”09:50“We had to sit very still and invite the freeze response into ourselves.”11:18“It takes it all the way home, and it becomes about the internal pilgrimage that we take every day when we do Kriya Yoga or we do Heart Rate Variability Resonance, when we sit very still and we get those four proofs.”06:11“And this happens automatically when we do the heart rate variability breathing, and we sit very still in meditation.”21:09“So whatever tiny little success you get in meditation, whatever it is, you know, I sat very still, I sat very still, and I felt a tiny freeze response.”08:40“So you've got your daily practice of meditation where you're sitting very still”06:55“Well, on this channel, I teach you to build skill, build the skill of heart rate variability, resonant breathing, build the skill of sitting very still, build the skill of entering into the tranquil breath, build the skill of recognizing and entering into the freeze response.”04:20“So I'm going to stack heart rate variability with sitting very still, which will create a consequence of the freeze response and all of that.”09:17“So we learn to isolate the chest, and that helps us sit very still.”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.”12:22“So, if you can practice heart rate variability, practice noticing the four proofs, sit very still, and practice the five breath states.”09:10“That's why you kind of circulate your mind around the body and see what is tingling, because this is a wonderfully pleasurable, deep biofeedback response from the heart rate variability breathing, especially when we're SVS sitting very still.”00:31“And of course, we have to SVS sit very still, right?”03:59“As you get into that variance of the heart, you'll notice as you sit very still, S V S, right?”06:44“Always sit very still, right?”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.”00:54“You have to sit very still.”05:00“and that if you sit very still will automatically produce the four proofs”08:28“Try and sit very still so you can really notice what's going on.”1:08:49“So you have to sit very still to notice these things.”12:16“But when you couple sitting very still with heart rate variability, you get into the freeze response very very quickly.”01:01“Now, as you do this, try and sit very still.”14:13“One of the cornerstones of meditation is that we sit very still, and that's one of the reasons that it's a good idea to stretch before you sit down to meditate, and that stretching will help to relax the body, elongate the muscle fibers, so that they more easily sit and relax.”08:22“The very first time, as soon as you lower your breath rate and pay attention inside the body and sit very still, you will have meditative mellows the very first time.”08:00“And as you're doing it, make sure you stay very very still, and that's how you're going to notice the HHH, hands hot and heavy.”02:42“So that only happens when you're going into heart rate variability and you're sitting very still.”20:12“First of all, well, we have to sit very still as well.”07:11“The second thing is to make sure you don't move, and as you're sitting very still, after you've gotten into your breath work, after you've established that rate and you're breathing at that rate for a minute or so, momentarily bring your attention away from the breath, move it down to your hands.”01:22“Those three things and staying very still will assure us that we can get ourselves into heart rate variability.”05:28“And as you go on, and you sit still, you gotta sit still.”