6 Exercises You Should Do Today to Improve Your Life! | Tony Robbins

If you're a fan of Tony Robbins and are looking for ways to prime yourself, learn how to do 2-minute meditations, and unleash your inner energy, then this video is for you.

My very first thing I do when I wake up in the morning is I want to get my head right. I do this thing called priming. If you want to end suffering, you have to make the most important decision in your life, which says, I'm going to live in a beautiful state Every day, no matter what, even when it doesn't go my way, even when there's injustice, even when people are unfair. You are more than any problem. No problem is permanent. Only our souls are permanent. Problems are the gifts we grow from.

What's up, Believe Nation? It's Evan. My one word is believe, and I believe in you. I believe that you have amazing potential inside you that I want to see unleashed out into the world. Now, I started the Mentor Me series to try to hang around people who've done a lot more than us, and hopefully by spending a little more time with them, Some of their beliefs, their mindset, their attitudes, the way they think and work seeps into us to help us become the best version of ourselves. So today we're going to learn from Tony Robbins and some of his best exercises. Mentor me, Tony. Exercise number 1 is prime yourself.

My very first thing I do when I wake up in the morning is I want to get my head right. I do this thing called priming. Now, some people get up in the morning and they meditate, and I think meditation is wonderful, but I haven't met many people that cannot think thoughts. This is a different outcome. This is about priming yourself. It's about putting yourself in the state where your mind and body will respond accordingly. We'll do 3 steps. It's really simple, over 10 minutes. So why don't you sit down and I'll guide you through it? So just get really comfortable. You want to be sitting up? Is that Is that back enough for you to be able to relax?

Yeah.

Good.

Okay, cool. And then the first thing you're going to do is your hands are going to come up as you take the breath in, and then you're going to explode out the nose, down. Explosive. That's it. Good. That's it. Keep going. Two more. Good. Now relax. Keep your eyes closed. Have your hands open if you would on your lap, face up like that. Just feel whatever you feel. Just take it in. You don't have to respond to me anymore. You just enjoy it and take it in. And now just let your body relax deeply. And I'd like you to begin to think of a moment in your life you could feel really grateful for if you wanted to. It could be something little, rich, or it could be something big. It doesn't matter. It could be from your childhood or this week. It doesn't matter. Do your best to remember it and then step into it as if you were there, kind of like stepping in your body and seeing what you saw then through your own eyes, hearing what you heard then, feeling what you felt then. Savor it. Maximize that sense of appreciation or enjoyment or gratitude. Enjoy it. Feel it. Fill up with it. And now we're gonna shift to the last piece. Really simple. All you're gonna do is focus on 3 things, one at a time, that you want to accomplish. 3 things you want to achieve. Live it and feel it and experience it. How was that?

It was good.

Yeah, what'd you feel?

It was calming, refreshing. Yeah. It was good to like escape inside myself, basically.

Yeah, there's two worlds to master, the external world and the internal world. They both have to be mastered, but if you master the external world, you know, à la, you know, Robin Williams, but you don't master the internal world, there's a big price. This is the one to master first, and so I start my day by making that, so I have this base to deal with. I'm going to live from gratitude today. I'm going to live from blessing. I wanna be a blessing in people's life today. I'm gonna get stronger today and I'm gonna achieve what I'm here committed to do. And the whole thing, we did that one in a little less than 10 minutes to give you an idea.

Exercise number 2 is do the 2-minute meditation.

So do a little exercise with me. Look around, I'm gonna test you. Find everything you can see in this room that's brown. Brown people, brown clothing, brown things, anything that's brown, I'm gonna test you. Look around, look behind you, don't miss anything. Close your eyes. Tell me everything you just saw that was red. Okay, open your eyes and look for red this time. Find red, you gotta find red anywhere. Look for red, look for red, look for— How many found a lot more red this time and didn't have it in your head before? Raise your hand. Why? 'Cause we get what we look for. Seek and ye shall find. And I'll prove it to you. You'll even find things that aren't there just to feel successful. I'll prove it to you. You'll find whatever you're looking for. How many saw beige stuff, called it brown just to feel successful? Let me see a show of hands.

How many saw burgundy, called it red?

They painted it red just so you could succeed, right? So if you think you're messed up, you're gonna find messed up stuff in yourself. You'll color it, or someone else. If you think you're great, you're gonna find great things. So if you wanna free yourself, I'm gonna do a quick little meditation at the end, you gotta realize that we all suffer at times. And if you wanna end suffering, you have to make the most important decision in your life which says, I'm gonna live in a beautiful state every day no matter what, even when it doesn't go my way, even when there's injustice, even when people are unfair. 'Cause are people gonna be unjust and unfair in our lives, yes or no? And are you gonna be unjust and unfair at times It's about meaning to be, yes or no? So if people have to behave a certain way for us to be happy, you're not gonna stay happy. So let's do a 2-minute meditation really fast. Now it's not meditation like traditional, not think of something. How many of you have something in your life, some unfinished business that's stressful, and so you put it off and don't even try to think about it? It could be in your business, could be in your personal life, could be a relationship. How many got something at home or at work that needs to be handled and you put it off 'cause you're so stressed, you got so much going on? Who's got something like this? Can you think of one specifically? Awesome. If you don't raise your hand, you lie about other things too, but that's okay, we'll talk about it later on. So here's what I want you to do. On a 0 to 10, if you were to try to deal with that right now, honestly, 10 is totally stressful, 0 is not at all, where is it? Tell me the number, say it out loud. How many got one 7 or above of stress if you focused on it? Perfect, 'cause that'll help you change. Now I'm gonna give you a quick technique for 2 minutes, I got dozens and dozens of these, but it'll work for most of you, you'll see. So here's what we found. Research has been done on how we get stressed, and there's something interesting they discovered. When you're born, your heart starts to beat. That's birth. That's when you're alive. I don't mean born outside, I mean inside the womb. There's no brain when your heart starts to beat. What makes your heart beat? It has its own intelligence, and it affects your brain, it affects your life, it affects everything. When we get in our head, we're dead. We overanalyze, we look at things, we get stressed out, but in our heart, we know the answer. So these researchers, they were nominated for a Nobel Prize because they found that if you focus on your heart, you put your hands on your heart— let's go ahead and do it. Put your hands on your heart. In fact, if you would, would you stand up? I think it'll get more of your body engaged. You've been sitting so long. Shake your body out just for a second here, just for a second. If you're at home, do the same, right? All right, now put both your hands on your heart Breathe deep inside your heart, meaning close your eyes if you would, and feel your hands touching your heart. Feel the power of your heart. And what we're gonna do is for 2 minutes, we're just gonna get grateful. Remember earlier I said, you can't, the 2 emotions that mess us up are anger and fear. They mess up your relationships, they mess up your financial decisions, they mess up career stuff, they mess up things with our kids. But when you're grateful, you can't be angry. When you're grateful, you can't be fearful. So we're gonna spend 2 minutes of gratitude, but we're gonna focus on our heart because research shows wherever focus goes, energy flows. And when you focus on the heart, it changes literally how your brain functions. I could show you an image of when you're frustrated and you'll see EEGs, EKGs, that's the electrical power in your brain and your heart, and they're jagged and they're all over. We'll probably put it on the screen when they cut this. But if you breathe in your heart for 2 minutes, focusing on 3 things you're grateful for, they literally become in sync. They round, and they're one. And when they're one, your heart has the answer. So breathe deep in your heart and let's begin. As you breathe deep in your heart, feel the power of your heart. Feel the strength of your heart. Feel the beauty of your heart. What are you proud your heart has guided you to do in this life, or to give, or to enjoy, or to love? Feel the power of your heart. It beats 100,000 times a day and you don't have to do it. You don't have to do anything. In fact, something loved you enough to give you this heart at the very beginning. You didn't have to earn it, did you? You didn't have to prove yourself. You didn't have to prove your worth. Something knows your worth and gave you this gift. You can call it God, the universe, whatever you call it, but feel that powerful heart that beats and is always there for you and has been for decades. And give thanks for it. And as you're breathing in this sense of appreciation and gratitude, we're gonna take about a minute and a half and focus on 3 moments in your life you could feel deeply grateful for. They could be any 3 moments. It could be from your childhood, it could be from today, it could have been from 10 months ago. Any moment that you could step back in that memory as if you were there and fill up with a sense of gratitude. So right now, I'd like you to think of one of those moments. A magic moment, a beautiful moment from any stage of your life. What's been one of the most beautiful moments of your life?

Having my daughter.

Yes. So breathe deep, breathe in your heart, and step into that moment that you cherish and fill up with appreciation, with gratitude, with joy, and feel yourself going into a beautiful state as you breathe in your heart and feel like you're there. Think of a second moment now that you could feel deeply grateful for. Again, it could have been at any stage. It could be something little or big. Step into that moment, breathe like you were breathing then, see what you were seeing then, hear and feel what you were hearing and feeling then, and fill up with that feeling of gratitude, of enjoyment. And then finally, one more moment that you could feel grateful for. What would be a really beautiful moment in your life you could relive? Step into that moment now. Breathe deep into it. See what you saw, hear what you heard, feel what you felt. Fill up. Fill up with love or gratitude or joy. And if you can feel it and it feels good, make a sound. Don't hesitate. Like a little kid, make a sound that feels good to you. Just go, make the sound. Do it again. And one more time and make it even louder. That's awesome. Now continue to feel your heart in this gratitude. I bet there have been times in your life where things happened for you that you didn't make happen, like a coincidence. You went to go do something and you met somebody you love, or do something that led to a career or a friendship. What's a coincidence you're grateful for that led to something beautiful? And what if life was always happening for you? Not to you? What if you really believed that even the pain was a gift because it got you to grow or change or expand? What if everything was happening for you? And now you're in a really beautiful state, keep breathing in your heart, and then to finish this, all you've got to do is end this sentence for me. Keep breathing in your heart, not your head, your heart. Fill up with that gratitude. And then ask yourself about that thing that used to stress you a few minutes ago. Say, "All I need to remember All you need to focus on, all you need to do in that situation is what? And trust your heart, it knows the answer that fast. Feel your heart. All I need to focus on in that situation, all I really need to do, all I need to really appreciate or feel or experience, all I need to focus on, all I need to believe, all I need to do is what? And your heart knows the answer. Raise your right hand with your eyes closed if you know the answer, if you know exactly what to do to resolve the situation. Raise your right hand nice and high if you would right now. And keep your hand up. As soon as you got it, raise your hand. Perfect. Keep your hand up. And then open your eyes and look at the percentage of people who just in 2 minutes have figured out how to solve what was so stressful. If you look around, it's about 90%. For those of you that are still there, you're kind of hanging on a little bit, and for those that are doing that, there are other techniques, but did it reduce it? Yes, even for those. So for you, ma'am, you didn't— which one didn't raise your hand? One of you didn't raise your hand. Yeah, so did it reduce it for you? So where was it and where is it now?

Probably a 9, now it's like a 6.

Oh, it went from a 9 to a 6. So we could do a second one and stack it. So what I want you to do is, this is a way in 2 minutes, you're starting to feel stressed, you breathe in your heart, you focus on what you're grateful, 3 things, and then you look at the problem and from your heart you solve it. How many got it? Let me see your hands. How many got it like this? Give yourselves a big hand, it's a beautiful experience.

Exercise number 3 is unleash energy.

Continue to breathe, feeling this gratitude, feeling the joy, feeling the blessings in your mind, body, heart, and soul. The blessings to those you love and meet. And start to feel the achievement, the joy, the excitement, and start to build that energy a little bit inside. Like the energy is building up inside you and it's going to build to a peak where you're going to expand and make a sound in a few minutes. Not just yet. Just feel so grateful, so happy, so blessed. When you're ready, you can open your eyes. And when you're ready, slowly, when you're ready, you can rise up and begin to stretch your body and just feel that energy inside you building, strengthening, feeling grateful. And then let the energy rise up and stand up and rise up, extend your body. In a few moments, we're going to make a sound, the loudest sound you've ever made that you could enjoy making, a sound of joy, of excitement, of playfulness, of grace, of guidance. The kind of sound you make if you were thanking the universe or God for all that's inside you, all that you've lived, all that you're going to live, all that's coming. Get ready, build it up. Faith, joy, excitement, energy, passion. More excitement, more energy, more joy than ever. Get ready.

1, 2, 3, unleash the sound! ¡Ahora, reach inside and double the intensity! ¡Lauter! ¡Y enjoy it! ¡Go! Now bring it into your heart.

Take the feelings inside. Feel it in you, as you, it is you. Tony Robbins didn't do any of this shit. This is you. Your spirit and soul awakened. It's you that awakens you. You awaken yourself with gratitude. You awaken yourself with grace. You awaken yourself with appreciation. You awaken yourself by seeing and committing Standing and celebrating what you want, not begging for it like you're weak. Knowing it's in you, as you, this is you. We are not made to be small or less, we're made to feel fully.

1, 2, 3, make the sound! ¡Dime, German! ¡Doble el 60! ¡You gotta enjoy it! ¡Go! ¡Vamos! You got one more, go for it! Take it into your heart. Breathe it inside you.

It's in you. As you. This is the real you. If you strip away the conditioning, if you strip away the fear, and you prime yourself for your true nature— gratitude, love, strength, caring— Passion, aliveness. This is what we're made for. This is who we are. Everything else is just fear and conditioning. And we are more than anything that could ever happen to us, more than anything we could ever face. You are more than any problem. No problem is permanent. Only our souls are permanent. Problems are the gifts we grow from.

Exercise number 4 is do incantations.

Here's what I've created for my life, and anyone I know has succeeded. I'm a 17-year-old kid from Azusa, California, with no real education other than self-education, with no background, with parents that did their best, all of them, with no money. But I did one thing: I love people, and I had an enormous demand I made upon myself, and I sculpted my mind and my emotions to get me to do whatever it would take to achieve and to contribute. But to do that, I did it by using my body and changing my focus. I did it by putting myself in a peak physiology and using what I call incantations. Can you train yourself to believe something? Yes or no? Absolutely. How many have ever made the fatal mistake of going to Disneyland or Disney World and while you're there made the fatal mistake of going to a ride called "It's a Small World After All"? What happens for about a week after you're out of that damn place? You're still singing this thing in your head in 24 languages, right? Let me tell you something. How many of you have things when you want to go achieve them and this part of your voice goes, "Oh, it's not going to happen," or, "Forget it"? How many got a voice that sometimes interrupts that good pattern? Say "I." What you want to do is train a new one. So starting when I was 17, I started doing incantations. Incantations, not affirmations. Affirmation, you go, "I'm happy, I'm happy, I'm happy, I'm happy, I'm happy." What's the problem? You haven't changed your what? Your what? Physiology. If you don't change your physiology, you won't get anything. So an incantation is not only you speak it, but you embody what you're saying with all the intensity you can, and you do it with enough repetitions that it sticks in your head. Like "It's a Small World," now the conversation in your head is always the same, and it gives you what you want. So use your body and your voice. So 17 years ago, I started doing things. I was working for Jim Rohn, this speaker, and I was 17 years old. I had long hair, minestrone soup acne on my face, and I was trying to call on Bear Stearns type of people and convince them why they should go to this man's seminar and be more successful. I was driving a 1968 Volkswagen that I had earned at $40 a week as a janitor. The only way I did it was park far from the building and then go in, and I love people, and I believe, but I put myself in state, and I was able to influence people that were far more successful than I was at the time. I would do something that I still do backstage and have done for 23 years, because I don't hope I'm gonna be in a good state, I demand it. So I do an incantation using my whole body. I'd say, I now command my subconscious mind to direct me in helping as many people as possible live today to better their lives by giving me the strength, the emotion, the persuasion, the humor, the brevity, whatever it takes to show these people and get these people to change their lives now. And I would do that, literally driving in my Volkswagen to a meeting in LA on the freeway for 40 minutes. People are looking, I'm screaming at the top of my lungs. They're going, I know he's a serial killer, I know he is. But by the time I entered that room, when two people meet, if there's rapport, the person who's most certain will always influence the other person. And I was totally certain and they were trying to get revved up to certainty. Do you agree with this? Yes or no? I do another one because I was poor. I changed my mindset. I kept doing things, but I never got beyond it. I'd say, God's wealth is circulating in my life. His wealth flows to me in avalanches of abundance. All my needs, desires, and goals are met instantaneously by infinite intelligence, for I'm one with God and God is everything. And I would imagine the abundance in my life, and I would feel so grateful. And a year later, I went from making $38,000 a year to making $1 million a year in one year.

Exercise number 5— don't do this at home— walk on fire.

So we've been growing these big fires all night long, burning down the coals. We shovel them in wheelbarrows, and then we lay them across about 12 or 15 feet long for people to walk on.

No, it looks a little crazy. I'll give you that. Drums off! Let's give a hand for our drummers, ladies and gentlemen!

Make a move!

Make a move! Make the move! Make the move! Say yes! Yes! Say yes! On count of 3, all your intensity— make the sound of unstoppable intensity.

1, 2, 3, go!

Drummers on! Drummers on! Here we go! Yes! Yes! Yes! Yes! Yes! Yes! All right, brother.

Think you're as strong as you've ever been in life?

When I say go, you go! All right, squeeze me up! Squeeze me up! You got to get my ass— Yes! We'll get you some fresh gas. Oh no! Oh no! That's enough.

Just That's enough right there.

No, es, no, es, es, es. I want you to know there's nothing in here.

You're going to storm through this. I will not let you get hurt.

Es, es, es. What's the worst going to happen? Turn your feet up and dive. Come on. You can do it, my friend. Yes, yes, yes.

Step up on the grass first.

Yes, yes, yes. OK, I want you to make your move as strong as you've ever been in your life. I want you to scream yes. I want you to do it 3 times. Your eyes stay up. You storm across.

Yes, yes, yes.

Make your move. Scream yes.

Yes, yes.

As hard and strong as you can. Yes. That's it! That's it! You got it!

This was an experience. Let me just tell you, this is the next chapter. This is the next chapter, people, because I didn't come here planning to do this. I was thinking, uh, first of all, when I saw the flames, I went, that is crazy, that's unreasonable. All mammals know to run from fire. What in the world?

And so—

How you doing out there, ladies and gentlemen?

I stayed too long at the fair because at some point I could have gotten out. And then after I saw it turning and everybody was talking about actually going to walk, I thought, OK, now am I going to walk and what I'm walking for and what's the metaphor mean and what does it all mean? I didn't think I could do it. And I did it. I really— I was petrified standing there for a minute. And then I thought, well, you have to believe you can do it. And then Tony just whispered in my ear, yes, yes, yes. And I don't know how I got across. I did.

And exercise number 6 is exercise.

My whole focus is how do you get the greatest result with the least amount of time or energy. Intensity trumps duration all day long. We're gonna do the briefest workout that'll max you out.

All right, Rich, let's do it.

Next thing we do is have my trainer here. His name is Billy. We're gonna do this one first. Let's pop you over here. It's designed to make every muscle in your body get the maximum demand and the shortest time with the least trauma?

We're gonna do basically a chest press on here.

Your job— Yeah. Is you're going to push as hard as you can continuously and a timer will go on. You're going to hold and keep pushing as hard as you can until the timer's done. It goes for 5 seconds. Go for it! Full tilt! That's it!

Go, go, go, go, go, go, go! Good, good, good! Harder, harder, harder! Come on baby! Come on! Come on!

Come on! Come on! Come on! Come on!

Okay, let go.

Good! Now we're going to leg press full tilt as hard as you can.

Go go go go go go go go go go!

Look at this monster!

Look at us go! Let it go! Oh there you go!

Nice job!

You're done!

Okay, this could be core pull.

Go go go go go go go go go! Done!

That one not quite as good. You know you've done what? 15 seconds of exercise so far total right?

Yeah I felt like I did an hour's workout.

If you want we'll put you on the little torture machine. This— this is something we only do once or twice a week. You don't do this every day. It's going to push you aerobically and anaerobicly— there will be a point when it's pure anaerobic so that's where you're gonna need your "will" right? To be able do it! And we're filming this so you can't stop... Okay pop up here go full tilt now start it off get it over pull till all away push as hard as ya can come on baby c'mon c'mon push push push hey he's doing it!

Push push push push push!

You got it you got it don't let down keep going man one minute done 3 minutes left.

To go.

You should feel like you're about to die, but you're not.

Last minute, everything you got for a minute. You can do anything for a minute.

This is where you get all the growth. Get it back above 60.

You can do it. You're a beast.

Come on, beast. Everything you got.

This is it.

12 seconds.

High enough. 10 seconds. 9 seconds. Harder. Go, go, go, go.

Good job.

Come on, again, again. Finish strong. Nice.

How's that feel? Give him some water. Well done. Well done.

He's tired. Well done. Oh my God.

My forearms feel like jello.

You're going to feel it for the next couple of days, brother. So all we're going to do now is cleanse your body a little bit more. We're going to put you in the heat and then put you in the cold and you're done. So what you're going to do is you're going to pop in here for as long as you can take it. Push yourself to the edge. Plunge, which for most people is about 4 to 5 minutes. And then when you're done, without delay, once you're there, you're going to drop right down into the cold plunge here. All ready? Come on in. Say goodbye to him one last time. Good knowing you, Rich. Put some water on there. How you feeling, by the way?

It's pretty extreme.

Yes, it was. Well, that's what I do all the time, so you get a better feel.

On the 4-minute machine, 2 minutes in, I didn't think I was actually going to be able to do it. The voice in my head kept saying, just give up, it's fine, just give up, it's fine.

But thank God we had a camera and Tim screaming at you.

Yeah, exactly. I didn't want to be humiliated on camera.

I wouldn't have humiliated you, but Billy would have, I can promise you that.

Thank you guys so much for watching. I'm gonna say exercise number 1 is my personal favorite because I'm always curious about people's morning routines and how to hack my own to make them better. I'd love to hear from you though. Was exercise number 1 your favorite, or was there something else that is more meaningful, more impactful, more applicable to you? Leave in the comments below. I'm really curious to hear from you. I also want to give a quick shout out to Surge Wisdom. Thank you so much for picking up a copy of my book, Your One Word. Word and making those series of YouTube videos doing book reviews of them. I really appreciate the support, man, and I'm so glad you enjoyed the book. So thank you guys again for watching. I believe in you. I hope you continue to believe in yourself and whatever your one word is. Much love.

I'll see you soon. Raise your standard. Apple at the core, its core value is that we believe that people with passion can change the world for the better. Not one drop of my self-worth depends on your acceptance of me.

I don't ever give up.

I'd have to be dead or completely incapacitated.

Hey, Believe Nation, if you want to see my all-time favorite top 10 rules of success, I have a very special secret video for you. These are the individual clips that I have personally learned the most from and applied to my life and my business. Check the link in the description for details.