Dr. Bhagyesh Kulkarni conducted a 5 days morning rituals exercise for Abundance batch participants from 15.12.2023 to 19.12.2023.

DAY 1: 15.12.2023

The first thing to do in the morning is Body Tapping and pressing around the face to reduce the anxiety on your face.

Brahma Muhurta occurs between 4.00am to 5.30am. It is defined as the best time to connect to the higher frequencies of the universe. This is an hour of possibilities of whatever the positive thoughts you get. Spiritual happening also occurs during this time.

During the morning time, we need to do good things purposefully.

Sleeping early and getting up early is a must to get the benefit of Brahma muhurta. We need to follow the Circadian rhythm. If this is not followed, Cortisol level will be high which makes the body lethargic resulting is not able to get up early. Even the hormones like Endorphin and Melatonin do not work properly. Sleeping early say between 9 to 10pm, the next 4 hours sleep is equivalent to 6 hours of sleep. Sleeping after midnight will amount to only 2 hours of sleep even if you sleep for 8 to 10 hours. You are required to sleep within 2 to 3 hours of sunset as per Circadian rhythm

Sleeping early provides enough time for the body to heal. Non Rapid Eye Movement (NREM) is the indication of deep sleep. With the passage of time, the Rapid Eye movement increases and Melatonin reduces resulting in dreams early in the morning. It is preferable not to use snooze during this time. Snoozing only increases the mental fatigue. It increases the Cortisol level in the interim because of rapid eye movement.

Avoid following things when you wake up:

1. Staying in the dark. The moment you open your eyes, you should not remain in the dark. Open the curtains of the room to allow natural light to flow into the room.

2. Not drinking enough water. As soon as you get up, drink a glass of water.

3. Rushing to work as soon as you wake up. Avoid any rush to get into kitchen or other routine work in the morning time.

4. Check your phone. There is a tendency to check the phone for messages, chats, images etc. the moment we wake up. At least for 1 hour after waking up, no digital media to be used. Engage in some prayer or meditation or hearing chants or music. Do not consume any type of negative energy during this time.

5. Heavy/Solid Food consumption can be avoided as the digestive process is at the lowest ebb early in the morning.

Morning wake up routine :

1. Switch on fresh lights on waking up.

2. Clean your face and eyes with cold water.

3. Brush your teeth.

4. Keep 1 liter of water for drinking during the morning hours.

5. Keep dry fruits with you for consumption.

6. Listen to some upbeat music you like say spiritual music like Gayatri Mantra or Hanuman Chalisa to prop up your mood.

During Brahma Muhurta, we get ideas and if we give proper direction to these ideas by preparing a priority list of the day, and link this priority list to good intentions or purpose or a mission, and that too things we like the most, we will strive to get it done with full involvement as a result some of the problems of the world can be solved. If we get a proper mix of all this, then we will know the Ikigai of our life. Along with money, we can also achieve satisfaction in life. We can also do some good to others. Every day when we follow this regimen, we tend to get new ideas. When we wake up early every day, our growth will be exponential and we don’t have to take any extra efforts for it. We always look for growth, which we try to find outside. If you follow the Super Rich Formula, growth will be automatic.

Tips for progress in all aspects of life: Super Rich Formula

- Health

- Wealth

- Mind

- Spirituality

- Relationships

- Career

We have to give proper direction to our thoughts to achieve success. Simply having thoughts will not help. Not only give direction but also implement it. To achieve the Super Rich Formula, persistence and continuous efforts will be required in the respective areas.

Steve Job’s advice: “If today were the last day of my life, would I want to do what I am about to do today?”. If the answer is NO for several days, you need to make changes in your life. You must be able to make 10 to 20% improvement over yesterday. Every day is a new life. Consider today is the last day of your life and do something good.

The first thought in the morning should be of gratitude.

Start the day with Gratitude.

- List 10 things or people whom you wish to express gratitude

- Say Thank you

- Gratitude to Almighty for this new day.

Quote: “It is not happy people who are thankful, but thankful people who are happy”- Dr.Bhagyesh Kulkarni.

Task : List 10 things or people whom you wish to express gratitude today.

Health Tips :

1. - Do Khapalbhati and Anulom-Vilom for 20 minutes for beathing.
2. - Do basic body stretches for 10 minutes
3. - OM chanting with deep breath for 11 to 15 times.
4. - 20 to 45 minutes walk daily or Surya Namaskar 12 to 36 times.

Mind Tips:

1. - Believe in yourself is most difficult thing in the world
2. - Practice Self-Love
3. - Try to respect and love yourself first
4. - Believe that you are worthy of successful, healthy and happy life. Stand before a mirror and look into your eyes and say I am worthy of successful, healthy and happy life. I deserve a successful, healthy and happy life. When you walk or do exercise, repeat yourself, I am healthy, I am happy and I am fit. Continue this chanting daily. You have to send these vibes to the universe which will get returned to you.
5. - Visualise yourself to be successful person. I deserve to be successful. Give that selfie smile many times during the day to self also.

Guided Meditation: (voice of Rick Clarke)

Close your eyes. Think you are before a mirror after your bath and feeling fresh. And you are meeting a positive person who is you. You are meeting yourself. Hug yourself because you are meeting after sometime. You are compassionate towards yourself and you love yourself. Kindness or helping others qualities you recall and meditate. Believe in yourself…Tell yourself …I Love you I love you…

Do this meditation….two to three times a day.

Task 2 : 1. Set your short term Goal.

“If you have a goal, write it down. If you do not write it down, you do not have a goal – you only have a wish.”-Steve Maraboli.

Write 1 to 3 short term goals and write them down in the next 3 days. Whatever you wanted to do but could not do so far. Goals which will take your life ahead. It is not a bucket list (wish).

2. Prepare your ‘To Do list’ with priority for each today.

3. Daily Big three list with your 3 most important tasks

4. Enlist other small tasks.

Before bedtime notes :

1. Today I am grateful for… list

2. What made today great

3. One daily positive affirmation.

4. Nice quotes I heard or learnt.

5. General Reflections.

6. Three things I am proud of accomplishing today.

DAY 2:16.12.2023

Self discipline is the ability to do what you should do, when you should do it and whether you feel like it or not. – Elbert Hubbard

Procrastination is the ‘Excuse” in self-discipline.

SELF DISCIPLINE CHART :

Sr.No.	Heading	Description
1	Personal Success	Use self discipline to become an excellent person
2	Professional career	Harness self-discipline to become a leader in your field
3	Quality of Life	Apply self-discipline to enhance the quality of your life.

Power of Self-discipline :

When you master the power of self discipline, you will become unstoppable like a force of nature.

You will never make excuses for not making progress

You will accomplish more in the next few months and years than most people accomplish in a life time. - Brian Tracy

7 Secrets to Personal Success :

1	Be prepared to work hard and long in the field of health, wealth, spiritual, sports etc.
2	Become a person of Character and integrity. Whatever you say, you do.
3	Set goals and work towards them every day
4	Accept responsibility for your own life. Whether I want to remain happy or not, it is my responsibility. I should accept failures also.
5	Be persistent. This is self discipline in action.
6	Overcome your fears and doubts.
7	Keep steadily building your earning ability – wealth, health etc.

Think about:

What can I give to others than what I get from them. Create a blissful mind. When in doubt, ask what you will get from others – blessings or curses.

Two important aspects :

1. Gratitude Mindset for self

2. Blissful mindset (Paropakari – health,) for others

3. Meditation – Commitment to self.

Task :

1. - Make a ‘To Do List’ for personal success
2. - Express Gratitude to 10 people who have helped you
3. - Express gratitude to Nature (atleast 2 elements every day)
4. - Take power nap of 15 to 20 minutes
5. - Find out your Ikigai – Purpose and passion of life.

Set out your goals for next 90 days

DAY 3 : 17.12.2023

Professional Career :

Who am I?

Use a side hustle. Extended identity

Is the aim of my life only to earn money?

What is my side income either financial or blessings? – Arthik A/c and Karmic A/c

Agenda for life – Purpose of Life

Whatever I do, will it benefit others?

Business :

- It is all about numbers

- Cash flow

Job :

- Expenses and savings.

- Savings that grow

- Find out another side hustle to generate multiple streams of income

Task :

- Ask yourself “What is my identity”? By doing that, whether I am happy and make others happy?

- Mindful meditation.

- Always work on highest value tasks

- Be obsessive over saving money, not spending it.

- I need people to serve.

Self-Discipline – Professional Life :

- Always work on highest value tasks

- Be obsessed over saving money and not spending it

- Manage your time to manage your life

- Become very good at solving problems

- Solve other’s problems with your help

- Provide your customers with great solutions

- Never forget Sales (presenting self) is the life blood of business

- Become a leader and rise to the top.

Mantra for Success ;

- Practice detachment

- Pros is self-love and cons is it may come with a guilt

- Become mindful

- Focus on your ideas and life

- Don’t allow other people to poke into your life and you avoid poking into other’s life.

Develop Blissful mind :

- Provide blessings to your boss, colleagues, seniors in order to get promoted

- Help them to get promoted

- Your success lies in other’s benefit not ‘Me First’ attitude. Here comes serve people attitude - switch from I to WE.

9 things to give up :

1. 1. Complaining
2. 2. Limiting beliefs
3. 3. Blaming others
4. 4. Negative self-talk
5. 5. Dwelling in the past
6. 6. Resistance to change
7. 7. Need to impress others
8. 8. Need to always be right
9. 9. Need for other’s approval

Task :

1. Plaint/Draw – My vision for my life

2. Flash back – one vision that needs to be accomplished

3. Get free from 5 limitations today.

Day 4 : 18.12.2023

First 1 and 1.1/2 hours in the morning are most creative.

- What am I going to do today?

- What is my life’s Ikigai (Purpose)? Get clarity on your life’s purpose. That purpose should take me towards growth.

Practice detachment :

- Don’t allow others to poke into your life and you don’t poke into others.

- Brahma Muhurta is the right time for practicing detachment.

How to practice detachment ?

1. Speed Reading :

1. o Fast reading - not only books but even people, boards etc.
2. o Deep breathing
3. o Selective Reading

2. Memory Techniques :

1. o Land mark points
2. o Belief driven behaviour

There are three types of attitudes :

1. o Needy
2. o Greedy
3. o Easy

Develop EASY attitude. Teach this to the kids also. Things are not running away.

Meta thinking attitude :

1. o Mind once stretched to new idea, never regains its original dimensions
2. o Don’t be in victim’s mindset
3. o Always be in Blissful mindset
4. o 5 year goal vs. 6 months to achieve
5. o What will you do?

Action Plan for reaching Super Rich Formula :

1. Till next year – health, wealth, mind, spirituality, relationship, career

2.- Spread it to 1 day, 1 month, 3 months, 6 months and 1 year

Quality of Life :

- Do something you enjoy to be happy

- Raise great kids – next generation

- Build deep friendship and relationships

- Generate true peace of mind for yourself

- Build exercise and training into your life

- Have a strong and rock solid marriage

- Protect and fortify your personal health.

Declutter yourself :

- Develop consciousness (Forgiveness)

- Rich Consciousness vs. poverty consciousness

R.A.S. SYSTEM :

Always start with why first

Then comes how and what

Practice your why on daily basis in order to get how and become super rich in every aspect of life. Why + Blissful mindset = Success.

Task:

1. Deep connect with Nature

2. Effective Time Management

3. Find out your WHY?

4. Complete your goals in defined timelines by using timer techniques

DAY 5 : 19.12.23

Body tapping first.

4 Gs to Genius : WHY - Super Rich Formula

1. Growth

2. Giving

3. Gratitude

4. Grit

1. Growth of self and growth of others.

- Every person is ordinary. It is his work which makes him extraordinary.

- Early rising gives opportunity towards growth.

- “Win your morning to win your day and win your day to win your life.”

- When you do good to others, you will also get it in return.

- Follow Night routine – to make your next day fresh

- Follow this routine for 21 days to 90 days

- 360 days transformation is visible to others.

2. Giving : Whatever gifts or talents you have, you should be able to share it with others. It is a role of blissful mind. Every time you have to think about others. Am I so broad minded to help others? Extend it from family and friends to the whole world outside. Say Vishwaprarthana every day.

3. Gratitude : Expressing gratitude should be a daily exercise. Possess an Attitude of Gratitude. Set your ego aside and thank God for all things provided in your life.

4. Grit : Determination and persistently following it up. Doing all things in life persistently every day without procrastination.

Practice this early morning ritual for the next 21 days and see the results. Then it will become a habit. You can continue it till 90 days.

Night Routine :

- Finish all your work before 9.30pm

- Take a shower with salt water

- Have light dinner without screen or gadgets

- Brush your teeth post dinner

- Wear your favourite perfume before going to bed

- Keep your bedroom environment clean

- Drink glass of water before going to bed and on rising in the morning.

- Listen to light music of meditation or read a book.

Ideal morning schedule :

Sr.No.	Description
4.45am to 5.00am	Wake up and morning rituals – Jalneti, water intake, Anulum Velum, Om chanting, Brushing and body cleaning..
5.00am to 5.20am	Visualisation/Gratitude Meditation with background music.
5.20am to 6.00am	Morning Walk and Nature connect – 40 to 45 minutes.
6.00am to 6.15am	Basic Body Stretching Exercises for joint and muscle relaxation.
6.15am to 6.30am	Specific exercises as suggested by DFF.
6.30am to 7.00am	Book Reading and Notes writing for gaining knowledge.
7.00am to 7.30am	Bath and Freshen up. Enema where required.
7.30am to 8.00am	Alkaline Detox Juice. – Smoothie/Ash gourd/Carrot Juice etc.
8.00am to 8.30am	To Do List Review for the day and Newspaper reading – 10 to 30 words learning and memorising.
8.30am to 9.00am	Raw food light breakfast with family.
9.00am to 9.30am	Raw food light breakfast with family. Home work/Study Planning – plan with a definite finish line (time bound) by Prioratising the work. Very important and very urgent first, followed by very important but less urgent, less important less urgent can be delegated to others. Prepare this plan before your start your day at 9.30am.
9.30am to 11.30am	Difficult and very important task first on "Eat Frog First" concept (Do something first, which you do not like to do).
11.30am to 12.00noon	Small tea break followed by power nap or small meditation or music for refreshment.
12.00noon to 1.00pm	2nd Important task – which is important for your overall growth.
1.00pm to 1.30pm	Lunch.
1.30pm to 3.00pm	3rd Important task - Easy but important task – take notes also.
3.00pm to 3.30pm	Power Nap/Mind Relaxation with black eye band.
5.00pm to 5.30pm	Day Review and reporting – if you are owner, send notification to yourself of the progress made.
5.30pm to 6.00pm	Herbal Tea/Light food like dry fruits or fruits.
6.00pm to 7.00pm	Evening light activity/Whatsapp/mail/small walk.
7.00pm to 8.00pm	5th Important personal task like cooking, home cleaning, shopping, accounting etc.
8.00pm to 8.30pm	Dinner with family - no screen.
8.30pm to 9.15pm	Family Time.
9.15pm to 9.30pm	Salt water bath.
9.30pm to 9.45 pm	To do list check and preparation for next day.
9.45pm to 10.15 pm	Meditation or spiritual reading 10.15pm to 10.45pm – Spiritual video/podcast 10 to 20 minutes.
10.45pm to 11.00pm	Glass of Water or Vegan Milk with turmeric powder.
11.00pm to 4.45 am	Deep Sleep.

- Read at least 1 book a month and prepare a summary of the book.

- The difference between a normal person and a champion is that a champion is willing to push past the pain period.

Task :

1. Prepare your morning/day/evening ideal schedule as above.

2. Revised Daily Routine

3. Intelligent and successful you

4. Win your morning to win your day

5. Forever rich

PROCRASTINATION IS THE BIGGEST ENEMY !!

This Morning Ritual is followed by Ikigai Meditation by Smt.Gayatri Kulkarni and Dr. Neha Sawant and Anuyog Sadhana.

The Session ended on the 5th day.

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