Sunrise Recovery Morning
Designed by Bearmore
Inspired by Michele TroughearNeed to recover from last nights training?
Start the day with a sequence that helps you recover from last night’s training and feel good about the day. A six-step morning from meditation teacher Michele Troughear: tidy first, get cosy outside to watch the sunrise, journal, yoga to ease out some tight muscles, matcha, then a meditation. Recovery and set-up in one block.
The runsheet
Tidy first
Make the bed, put dishes away, open the curtains, and put the phone on its charger where it won't distract you. The point is to give your mind a good start.
10 min activityBearmore’s thoughts on doing tidying & cleaning (mindful) before being in nature
There's a useful connection here because nature can provide refreshing contrast while maintaining any sense of calm from caring for your indoor space.
Sunrise on the balcony
Take a cup of tea outside, sit somewhere with a view, and watch the sun come up for fifteen minutes. Michele writes about this row as 'small moments of appreciation to promote awe and gratitude and keep any morning anxiety away'.
15 min activityBearmore’s thoughts on doing being in nature before journaling
This is a strong combination because nature gives journaling fresh sensory detail and reflective material that's harder to summon at a desk.
Plan the day
Fifteen minutes of writing while your mind is still uncluttered. Get down what you want to get done today, and let any insights that arrive be noted also.
15 min activityBearmore’s thoughts on doing journaling before yoga
This can be a good pairing because writing tends to quiet mental chatter, which sets up well for the mix of breath and movement.
Walk and yoga
Take a short walk outside first as the warm-up, then come back inside for fifteen to twenty minutes of at-home yoga. Michele uses this row to recover from the previous night's training, focused on hips, legs, and shoulders rather than building heat.
20 min activityBearmore’s thoughts on doing yoga before eating (mindful)
This pairing is especially effective because yoga's parasympathetic state heightens interoceptive cues like taste, hunger, and satiety, which mindful eating relies on.
Matcha
Make the matcha properly, whisk it slowly, and drink it sitting down without a screen. Ten minutes covers prep and drinking together. Michele uses this row as the bridge between the body work and the sitting practice that closes the morning.
10 min activityBearmore’s thoughts on doing eating (mindful) before breath counting
This can help because any calm focus from mindful eating can flow into breath counting, maintaining present-moment attention.
Concentration meditation
Ten minutes of breath-anchored sitting to close the morning. Count the breaths or simply follow them, either works. Michele's reason for this row is concentration, which puts it in a different category to open awareness or a body scan.
10 min activityTime well spent.
1h 57m that belonged to you — not the inbox, not anyone else.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Michele Troughear is a meditation teacher and mindfulness coach trained under Tibetan Buddhist Masters with four years teaching in a modern Buddhist temple. She holds advanced NLP and coaching certifications and works as a thinking partner for stressed high-achievers, including C-suite executives and public figures. Author of the Meditation Journal (Amazon). Primary platforms: her website, Substack newsletter, and Insight Timer guided meditations.