Tony Robbins has a morning meditation that literally any of us can do.

In an interview with Tim Ferriss for his latest book Tools of Titans, Robbins outlined his daily 9-minute structured thought exercise.

“It’s about cueing and prompting enabling emotions for the rest of the day,” Robbins told Ferriss. The 9-minute exercise is broken down into three 3-minute sections.

    • For the first three minutes, think of three things you’re grateful for. Robbins suggests that one of these be very simple, like how beautiful the sunset was last night or the great night’s sleep you just got. “When you’re grateful, there is no fear. You can’t be fearful and grateful simultaneously,” Robbins said.
  • During the next three minutes, focus on creating gratitude by imagining an inner presence that can heal and solve any obstacles in your life. For Robbins, this means envisioning God, but he emphasizes that regardless of creed, you can frame this activity to work for you.
  • For the last three minutes, identify three things you’re absolutely going to make happen for yourself, what he calls his “three to thrive.” Imagine what it would feel like to complete these tasks, and “see it as though it’s already been done,” he said.

In Robbins’s view, there’s no excuse not to dedicate nine or even 10 minutes to this exercise, or any sort of meditation for that matter. “As I’ve always said,” Robbins said, “If you don’t have 10 minutes, you don’t have a life.”

Read more on Robbins’s daily routine here.

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