You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Resistance training
Matt's documented training regime after becoming a parent: thirty minutes of compound strength work designed to produce the most return for the least time. His video with Coach Eugene Teo lays out the exact protocol if you want the specifics.
There's a useful connection here because heightened body sensations from heavy lifts make widening focus feel anchored rather than floaty.
Open awareness
Fifteen minutes of meditation after the body is settled from exercising. Matt's slow-morning content repeatedly returns to the value of an unhurried start before the day kicks off. Sit comfortably, eyes closed, give it a go.
This works well because open awareness can naturally extend into attentive, present-moment eating without forcing focus.
Eating (mindful)
A simple breakfast eaten slowly. Coffee, eggs, oats, fruit, whatever your version is. No phone at the table; really taking time to be present to the meal is the practice.
This works well because any reflective mood from mindful eating can inspire writing, especially about sensory experiences or gratitude.
Creative writing
Thirty minutes of creative work to finish the morning routine. Matt's output is films and videos but the writing happens first. For most readers this is the script, the post, the long-form note, whatever your equivalent is. Phone elsewhere.