5-Step Meditation Progression for the New Year – Yogi Explains

Summary

January 2, 2026, 10 min

A simple five-step daily meditation routine for the new year: HRV resonance breathing, sitting very still into a positive freeze response, noticing the four proofs, OM Japa in the chakras, and enjoying what arises. Opens with a New Year poem and covers a comfortable posture and doing a little each day until the practice clicks.

In this video

Teaches

Five-Step MeditationHRV ResonanceFour Proofs of MeditationOM Japa in the ChakrasLet Go and Enjoy

Discusses

Meditation habitMeditation postureSitting Very Still (SVS)Freeze ResponseHoly Potato

Mentions

Mastering MeditationNavi KriyaYoni MudraParasympathetic nervous systemRoll-Up of ConsciousnessTranquil Breath

Key moments

00:00A New Year poem: reviving old desires 00:41Putting the pieces together into one simple routine 01:06Do a little each day until it clicks 02:10Find a comfortable posture: bed, chair and pillows 03:37Step one: HRV resonance under seven breaths per minute 04:20Sit very still and meet the positive freeze response 05:17Notice the four proofs 06:17OM Japa in the chakras, coccyx to medulla and back 07:20Make sure you enjoy: peace, relief, joy and bliss 08:24Become the holy potato and soak it all up 08:52Recap of the five-point progression