Morning Routine SOP
A guide to energy, clarity, and confidence
Morning Routine Standard Operating Procedure
6am: (Or whenever you wake up)
➢ Wake up (Ideally before sunrise)
➢ Morning gratitude prayer (before eyes open)
➢ Bathroom/Oral care
➢ Drink 8oz of water with sea salt
➢ Put shorts on
6:15am:
Ideally go outside and sungaze whilst grounded, and breathe
deeply.
It is generally recognized as safe to sungaze for the first 30 minutes
and last 30 minutes of each day. A more accurate measure is that if
the sun is below 30 degrees from the horizon line, it is safe to
sungaze. DO NOT sungaze if the sun is above this 30 degree line.
If it is your first time sun gazing, stare into the sun for at least 10
seconds. Each day you can increase by 10-15 seconds staring
directly into the sun. Over time, you can increase your time by 10 to
15 minutes.
Best to have feet and hands grounded during sungazing, as we
have special electron receptors in these areas to discharge the
positive electrons we have accumulated overnight.
If you can’t sungaze or if you wake up much earlier than the sun as
I do, I highly recommend buying a red light as it’s the next best
thing, and probably THE best purchase for your health you can
make:
I recommend this one and I can get you 20% off with this code:
NICK37717
6:20am:
3 sets of a certain exercise to failure:
Commit to one exercise for a few months, then switch.
My favorites are:
➢ Jump Squats
➢ Burpees
➢ Push-ups
➢ Split Squats
➢ Pull-ups
Depending on the circumstances I will choose accordingly. If I
know I’m traveling over the next 60 days I won’t choose pullups for
example.
The most important part here:
Each set you go to failure.
➢ Your muscle burn should be Excruciating.
➢ The higher the pain - the higher frequency you unlock
➢ The fearful egoic voice in your head that doesn’t want to DIE
will arise during this.
➢ Go past the egoic voice that wants to get out of it at LEAST 2x
during each of the sets. This ensures lasting confidence,
belief, and trust in yourself throughout the day.
In between sets, do 10-30 nasal breaths
6-8s inhale
3-4s exhale
Once finished, write in a journal how many reps you did each set.
6:40am:
The Meditation:
Style 1: Basic Awareness Meditation
Your objective during this meditation is to begin clearing the
mental inbox, and uniting your body with your mind.
For this or any meditation it is crucial to have the correct posture:
Sitting upright on a chair or cross legged on the floor, you will
follow these guidelines:
➢ Have a gentle smile the entire time (If you’ve lost your smile
you’ve lost your mindfulness)
➢ Repeat the 6R’s
➢ Have compassion for your overactive mind, with months of
training this hyperactivity will dissolve.
The 6R’s are to be followed for this meditation style and the one
below. Overtime you may not need to repeat the 6R’s, but rather
can short circuit your way back to your object.
The 6R’s:
The 6 R's of meditation is a framework designed to help you
RETURN to a place of stillness, spaciousness, and awareness.
The key is REMEMBERING to use the 6 R’s.
This technique should be used during formal meditation sessions
and in real-world scenarios.
Here’s the breakdown of the 6 R’s: Recognize:
1. Recognize
Acknowledge the thoughts, emotions, or sensations as they arise
without judgment. In daily life, recognizing means becoming
aware of getting caught up in the machinations of the mind - of
stressors, triggers, or negative emotions when they occur.
2. Release:
Let go of the thought or emotion, not following or engaging with
it. Practice letting go of negative thoughts or emotions rather than
dwelling on them.
3. Relax:
Meditation: Allow yourself to relax into the moment, finding a state
of calm. Practice relaxation techniques to manage stress, such as
deep breathing or progressive muscle relaxation.
4. Re-Smile:
Bring a gentle smile to your face, which can evoke feelings of joy
and ease. Use the act of smiling to bring about a more positive
outlook, even in challenging situations.
5. Return:
Gently return your focus to your breath or your chosen meditation
object. When distracted or stressed, return your focus to the task
at hand or your breath as a way to center yourself.
6. Repeat:
Repeat this process whenever you notice you've become
distracted. Consistently practice these steps to build mindfulness
and stress resilience over time.
By applying the 6 R's in both meditation and real-world situations,
you can develop greater degrees of mindfulness, emotional
regulation, and a positively resilient outlook on life.
Pro tip: Write the 6 R’s on Sticky notes and place them in your
immediate environments for those in between moments in life.
Ultimately the 6R’s are bringing you back to your smile, your body,
which aims to be a place of stillness. This next style takes the
above practice a step further:
Style 2: Tranquil Wisdom Insight Meditation (TWIM)
Guided How to
Premise is this:
Twin Hearts Meditation, developed by Master Choa Kok Sui, is a
form of meditation that aims to promote physical, mental, and
spiritual well-being through the activation and cleansing of the
heart and crown energy centers (chakras). It is often characterized
by its focus on generating peace, love, and goodwill towards all
beings.
In essence you will be spending half the meditation GIVING love to
a spiritual friend, and the latter half giving love to yourself.
In the first style your 6R’s brought you back to your body, smile,
and stillness. In this meditation style you are to use the 6R’s as a
way to return to the love you are sending to your spiritual friend in
need AND the love in your heart that you will cultivate with
practice.
Here are some examples of sincere wishes that are often found
in Twin Hearts Meditation practice:
For sending love outwards:
To Loved Ones:
➢ May my family and friends be surrounded by love and
happiness.
➢ May those I love be protected from harm and free from
suffering.
➢ May they experience joy, health, and prosperity.
To Acquaintances and Strangers:
➢ May all the people I encounter be blessed with kindness and
compassion.
➢ May strangers find comfort in moments of loneliness and
distress.
➢ May everyone I meet be touched by peace and goodwill.
To the Earth and All Living Beings:
➢ May our planet be healed and rejuvenated, flourishing in
harmony.
➢ May all living beings, without exception, be free from
suffering.
➢ May the Earth be abundant, and resources be used wisely
and respectfully.
For Healing and Forgiveness:
➢ May those in need of healing receive it in abundance.
➢ May forgiveness fill my heart, releasing me and others from
past pains.
➢ May all beings learn from their mistakes and find paths to
peace.
For sending love inwards:
For the Self:
➢ Name, I completely love you
➢ May I be completely free from stress and suffering
➢ May I be filled with inner peace and serenity.
➢ May my mind and body be healthy and vibrant.
➢ May I be blessed with spiritual growth and understanding.
For Love and Compassion:
➢ May unconditional love permeate my being and radiate to all
around me.
➢ May I be an instrument of compassion, understanding, and
peace
➢ May I be guided towards spiritual enlightenment for the
highest good.
When meditating, have a slight smile, if you lose your smile you
lost your mindfulness.
Ground yourself in the body.
Tap into the subtle flame of joy that lies within ALWAYS.
15 minutes giving yourself a sincere wish.
Then 15 minutes giving a spiritual friend a sincere wish and
sending them the love you possess within.
At the very least, meditate for 10 minutes.
7:00AM:
After the workout and meditation:
CONGRATULATIONS!
You got your brain waves out of anxious, and stressed beta waves
and into calm, clear, and confident alpha waves.
To remain in alpha waves and follow the normal brainwave activity
trajectory that has been robbed from us by the modern world, do
this:
➢ Move slowly, do not rush. Slow down 20%+
➢ Treat everything as sacred
Getting changed, getting coffee, moving the cursor on your screen
- keep it slow and mindful. Keep a gentle smile even.
After the meditation I personally write down that which I wish to
bring into the world 15x as though I already have done it.
“I, Nick Sweeney, generate/create/make XYZ with ease”
When writing this, it’s important to FEEL as though it’s already
happened.
After this you’re obviously free to do whatever you want, But given
your elevated frequency, I’d recommend writing, reading, or doing
deep work before having a huge meal. I usually drink some bone
broth and some yogurt after meditation then go to work.
The most important part is to stay consistent. If you miss…don’t
miss twice. This should be a solid start.
Work with me 1:1
I Transform Self-Doubt into Confidence for pro athletes, high
performers, and people suffering from chronic pain.
If you’re interested in working with me, sign up for a free call
HERE.
