BushidoCode Ebook

THE
BUSHIDO CODE
34 Pages to Self Mastery
BushidoCode.com
THE BUSHIDO CODE
Copyright © 2015 by Sunny Gosal
All Rights Reserved
This book or any portion thereof may not be

reproduced or used in any manner whatsoever,
without the express written permission of the
author, except for the use of brief quotations in a
book review.
This book is licensed for your personal

enjoyment only. It may not be re-sold or given
away to other people. Thank you for respecting
the hard work of this author.
Table of Contents
About the Author

Introduction
1. Taking Action
2. Instant Courage
3. Seeds of Excellence—Micro Habits
Habitual Creatures
What is a Micro Habit?
4. The Art of Meditation
Introduction to Meditation
Why Meditate?
How to Meditate
5. You Are What You Think
Thought Audit
Reprogram your mind
6. The Do Not Do List
A Lesson from Nature
Creating your Do Not Do list
7. Goals & Ambition
Forever Blooming
The Goal Pyramid
8. The Golden Rituals
Building Blocks for a Great Life
THE PM Ritual
THE AM Ritual
9. What’s Next?
Follow the Code—BushidoCode.com
About the Author
Hi, I’m Sunny—5 years ago I was $40,000 in debt, working a dead-end job with
2 failed businesses to my name. My inability to present myself authentically
and lack of communication with my partner caused me to lose a woman I
so deeply loved. To make matters worse, my mom had just been diagnosed
with a brain tumour. I was in the worst shape of my life; mentally, physically,
financially and spiritually. I had hit rock bottom. Getting out of bed in the
morning was a challenge.
Overweight and unhealthy, I made a small but stern

commitment to get back in shape. I returned to my
martial arts training which I had neglected for 3 years.
My training became my outlet, and within a year of hard
work and focus I regained my health and was in the best
shape of my life. I was still in debt and heartbroken, but
this would be the start of my journey to realizing my full
potential.
I spent the next 4 years working diligently to overcome

all the negative thoughts, beliefs and behaviours
that brought toxicity into my life. I attended one self-
development program after another, read hundreds of
self-help books, listened to inspiring audio programs, and
attended various weekend seminars. I became a student
of life.
Having put in countless hours of study into bettering my life, I felt compelled
to catalog all the tools and strategies which helped me climb out of depression.
I made a commitment to devote my time to researching ancient wisdom and
scientific strategies to reach my full potential as a human being.
My background in Design & Communications gave me the expertise to present

this information in an easy-to-digest format. My new goal became to share this
potent knowledge with as many people as possible—from this the Bushido
Code came to life.
Today I live in beautiful Vancouver, Canada, where I help Athletes, Fighters,

and Entrepreneurs from around the world reach their full potential. I consider
it a gift to serve thousands of amazing souls as a mentor and life coach, and I
sincerely hope I am able to serve you on your own personal journey.
With love,
Sunny Gosal
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Introduction
Why I Wrote This Manual:

In school, I was never taught how to find love, or deal with heartbreak. Nobody
taught me how to believe in myself, or trust my instincts. I was never told of the
power of the mind, the secrets of meditation, or how to find my life’s purpose.
Why?
Fortunately—I was not only a student of Academia, but also a student of the
Martial Arts, which taught me a completely different set of skills, and inspired
in me a curiosity for life itself. Many of my lessons in Martial Arts dated back
thousands of years. Exercises such as breathing, meditation, self-awareness and
visualization have been practiced for ages.
Looking back, I consider myself extremely fortunate to have received two

uniquely different educations, and to have the ability to share my knowledge
with you through this program.
I often refer to the teachings within this book as ancient wisdom. Knowledge
which has been tried, tested and proven through centuries of application, but
has slowly been forgotten since the dawn of the industrial age.
The content presented within these pages are a rebirth of the basic principles
required to live a satisfying life of health, happiness and success. An
undertaking which I will continue to refine as a lifelong pursuit. A pursuit that
I am grateful to explore and present to you through the capability invested in
me by the powers that be.
What is the Bushido Code?

The Bushido Code is an age old set of virtues by which the elite Samurai of
medieval Japan conducted their lives. Known for their bravery, self-discipline,
mastery of the martial arts, and utmost loyalty to their masters, the ideals of the
Samurai have been forever immortalized despite the removal of the Samurai
class in the 1800’s.
The 8 virtues of the traditional Bushido Code are Integrity, Courage,

Benevolence, Respect, Sincerity, Honour, Loyalty, and Self-Control.
This manual draws inspiration from these virtues and the elite warriors
who lived by them. Though as a practical guide, the 34 pages to Self Mastery
presents a more actionable interpretation for the benefit of this program, and
for the benefit of the reader.
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• Live with a pure mind and spirit

• Slow down, take your time, and live in the present moment
• Be consistent and methodical in your behaviour
• Eliminate negativity & distraction
• Be the most positive person you know
• Nourish your mind and body
• Align with the laws of the universe
How to Use This Manual:
This manual contains within it, the blueprint to self-mastery.

Ancient, time-tested wisdom from Japan, India,
and China—together with philosophy from ancient
Rome, findings from modern-day psychology, and The secret of change is to
my own experiences as a student of the martial arts focus all your energy, not
and practitioner of conscious lifestyle design. on fighting the old, but on
building the new.
The information in this manual, when combined Unknown
with the audios and videos sent to your email inbox
(get those here: BushidoCode.com/ebook), will
provide a dramatic improvement to your lifestyle, character, and overall well-
being. I can assure you of that with confidence. The proof lies in the countless
thank-you letters and praise I receive daily from those who Follow the Code
from all around the world.
Exercises:
Throughout this manual you will be guided through a series of tasks and
challenges. Each exercise builds a skill, or teaches a lesson.
I only have one request of you if you choose to follow this manual. Please,
read from front to back. Never read ahead, and never skip an exercise, no
matter how simple or daunting it may seem. The failure to follow these simple
instructions will result in a poor foundation, and will stunt your growth as we
progress through the Bushido Code.
To accompany this manual, I have created a private Bushido Code Facebook

group where you can ask me and the community questions, receive feedback,
and surround yourself with people who are on the same journey as you
(accountability is key). Join the Facebook group [here] for these bonus perks
and more!
Welcome to the Bushido Code.
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1
Taking Action
The following is fact: Anything that is ever made is made twice.
Take for example, the chair you sit on. First, it was made inside the imagination
of its creator. The shape, style and color were at one point just a thought, an
idea. It wasn’t until the creator took action on the idea was the chair made a
second time. This time, in this tangible world as the chair you’re sitting on now.
Similarly, the thoughts and ideas written in this Action is the foundational
manual are only a collection of words within a key to all success.
document. Without action, they are nothing more.
Without action, they will not manifest and you will
Pablo Picasso
not receive any benefit from them.
To extract the wisdom of the Bushido Code out of your computer and directly
into your hands, where it is accessible for reading, journaling and review, you
are required to print these pages, hole-punch them and place them into a duo-
tang labeled #FollowTheCode.
As an introduction to the Bushido Code Community / Facebook Group:
1. Take a Picture with your Manual

2. Introduce Yourself
a) Who are you?
b) Where are you from?
c) What’s your biggest goal?
d) Why are you following the Code?
Your first exercise is extremely simple, but do not be fooled by its simplicity.
Execution of this first step is essential to your success in the Bushido Code.
Print your manual, label it clearly & introduce yourself to the Facebook community
[here] before you move forward.
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Instant Courage
In ancient Japan, the Samurai would rise before dawn to bathe themselves in
a cold river, under a waterfall, or with buckets of cold water. This ritual was
called Misogi, and offered many benefits including:
• Increased energy in the morning

• Improved mood (combats depression) Why having been endowed
• Stress resilience
• Stronger immune system
with the courageous heart of
• Faster workout recovery a lion, do we live as mice?
• Increased blood circulation Brendon Burchard
• Healthy skin & appearance
Beyond these benefits, the ritual of cold water bathing offers lessons in courage,
discipline and willpower.
When we make the decision to perform this ritual daily, we build discipline.
When we turn the tap from hot to cold, we practice courage. And when we
are able to hold our space comfortably under the cold water, we train our
willpower.
Understand that the willpower and discipline developed through this exercise
is the same willpower required to finish a challenging workout even when your
body/mind is fatigued. It is the same mental strength required to skip dessert at
the buffet table. And it is the same discipline which stops you from looking at
your phone notifications when you’re working on something important.
The courage and willpower you gain from this exercise will echo in everything
you do.
How to Take a Cold Shower:

The cold shower can be performed on two levels: Pro and Amateur.
The Amateur begins with warm water, gradually Fear is only as deep as the
turning the shower to cold where you perform 30 mind allows.
slow breaths before exiting. The Pro begins with
the shower on cold, and you will need to hold your
Japanese Proverb
space for 2 to 5 minutes before exiting. As you
get comfortable with the exercise, graduate from
Amateur to Pro.
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Understand that you will experience sensations of discomfort, fear and

resistance—but herein lies opportunity. Practicing this exercise, and
overcoming your fear daily will rewire your ability to operate effectively under
the stress of the fight or flight response. As you stand calmly under the cold
stream turning from front to back, from side to side, you will undoubtedly
experience a surge of capability and confidence coarse throughout your
body. Upon exiting, you will feel a sense of accomplishment and forward
momentum, which sets the perfect mental foundation for the day ahead.
Once you have successfully completed your first cold shower, post in the Facebook
Group and share your experience before continuing to the next section.
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3
Seeds of Excellence—Micro Habits
Habitual Creatures
Human beings are creatures of habit. As we age, as much as 45% of our
behaviour becomes habitual—meaning, it happens automatically with little or
no conscious effort. Think of it like being on “autopilot”.
Sadly though, few of our automatic habits are intelligently designed. Quite the
opposite, in fact. Many of our behavioural patterns
stem from our turbulent years as adolescents. As we
mature, we carry these poor habits into adulthood, The achievement of your
where they offer no benefit, and even have the
potential to sabotage our success.
goal is assured the moment
you commit yourself to it
Good habits on the other hand are behaviours Mack R. Douglas
which are consciously designed and purposeful.
When we strengthen these positive behaviours
through constant practice, they become instinctive, and we begin to establish
the building blocks for a life of self-mastery. In this section, I will teach you how
to easily program good habits.
What is a Micro Habit?

A micro habit is a trigger which strengthens over time to create behaviours
which are in line with our larger (macro) goals.
Think of your micro habit as a seed. You start by planting a firm, unwavering
commitment to your new habit—you can do this by visualizing your seed
being planted firmly into the ground. The hard part is now complete, your only
remaining responsibility is to simply water your seed daily. You do this through
consistent and persistent action.
Note: A micro habit shouldn’t feel more daunting than watering your plants. If
it does—then it’s probably not a micro habit.
Below is a list of intentions and their daily micro habits:
• Read more books—reading 2 pages

• Stay tidy—cleaning for 1 minute
• Improve concentration—meditating for 1 minute
• Start book/blog/journal—writing 50 words
• Dental hygiene—flossing 1 tooth
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• Be happier—writing down 1 thing you’re grateful for

• Healthier diet—eating a piece of fruit
• Learn to play piano—playing just 1 note
• Be more social—making eye contact with a stranger
Why does this work? With the use of micro habits, we eliminate the stress and
pressure of fulfilling more difficult, and complicated goals. We make the goal
so small, it no longer becomes a burden.
For example, we can all floss 1 tooth without excuse. But do we just floss 1
tooth and stop? Probably not. Flossing the first tooth is a trigger. As you floss
1 tooth, you will find yourself flossing another one, then the whole row, until
you eventually floss all of your teeth. The only intention you need is the
commitment to flossing 1 tooth a night, every night.
More examples: You begin to read 2 pages for the night, but the book is so good
that you finish the entire chapter. Or maybe, you start writing 50 words for your
blog, but you get inspired and end up finishing the whole article. Or perhaps,
you make eye contact with a random stranger, they smile back and you both
fall madly in love… the point is, there’s no limit to what your micro habit can
trigger. But it does have a very small minimum requirement.
Your challenge for this section is to select a Micro Habit. Set a strong intention, and
water your intention for the next 30 days.
Write your intention: ie. I will learn to play the guitar
Write the micro habit for your intention: ie. I will play 1 note each night
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4
The Art of Meditation
Introduction to Meditation Suppose you read about a

pill that you could take once
Since I first began my journey into ancient a day to reduce anxiety and
wisdom, one practice has consistently made its increase your contentment.
way into every book, program, religious and
spiritual practice I’ve explored—the practice of
Would you take it? Suppose
meditation. further that the pill has a
great variety of side effects,
Consistently touted as the single most important all of them good: increased
tool to improve focus, increase happiness and self-esteem, empathy, and
raise the quality of life, meditation is a practice of trust; it even improves
the master, and the master-to-be. memory. Suppose, finally,
that the pill is all natural and
The sword maker is in meditation when forging a
blade. The yogi is in meditation while practicing
costs nothing. Now would
his postures. The musician is in meditation when you take it? The pill exists. It
playing her instrument. All 3 of these masters is meditation.
have 1 thing in common—a single-pointed-focus. Jonathan Haidt
The act of meditation is quite simply, a single-
pointed-focus held for an extended period of
time. The practice of meditation is slightly, but significantly different. The
practice of meditation is returning to the single point of focus once your mind
has left—which I can promise you it will.
In the Bushido Code, I introduce one style of meditation which I learned from
my mentor and master philosopher Brian Johnson. Let’s get started.
Why Meditate?
Before we set out to do anything in life, we must know the underlying reason
why we are pursuing it, or we will often fall short of our goal. Below, I will
share with you the reasons why we should incorporate meditation into our
daily practice. As you read, highlight which
reasons resonate with you the most.
Conquer the mind,
Regain the Strength of Your Mind - Gain more conquer the world.
control over your attention. Direct your mind Guru Nanak
where you want it, when you want it. This is
something the happiest people do very well.
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Build Willpower - Being able to resist a slice of cake, staying in plank position
for an extra 10 seconds, or being able to focus on the task at hand without
distraction—all these examples require the use of willpower. Meditation is the
best way to build and train this power.
Optimize your Immune System - Relax your mind and your body will follow.
Calming your body allows your muscular, nervous, and immune systems to
rest, optimizing their function and protecting you from illness.
Connect to something bigger than yourself - Call it God, the Universe,

Energy, the Holy Spirit, Intuition, a Greater Intelligence. It doesn’t matter.
Meditation gives you the opportunity to connect with something bigger than
yourself, and to me, that’s extremely exciting.
How to Meditate
Meditation is an extremely simple practice. Interestingly, it is this simplicity
that often confuses & intimidates first time meditators. Here’s what to do:
• Pick a reason why you’re meditating. Is it one of the 4 reasons I mentioned

above? Do you have a busy mind? Do you get angry often? Why do you want
to meditate?
• Commit to your practice—give it your 100%. Don’t give yourself the space
to fail. 100% commitment means you will meditate every day, even if it’s only
for 1 minute. Like your daily cold shower, meditation is non-negotiable. Make
a micro habit out of it, if needed.
• Be realistic—set yourself up for a win. It’s great to set high expectations,

but don’t fool yourself by aiming for hour long meditations out of the gate.
Not even for 30 minutes. 12 to 15 minutes a day is ideal.
• Find a comfortable sitting posture. You may sit cross legged on the floor,
on a chair, or in the Japanese Seiza posture as I do. It is important that
you don’t feel strained or uncomfortable, as this will distract your focus.
Remember to sit with dignity.
• Select an anchor for your single-pointed-focus. Just as a boat uses an

anchor to ground itself, choose something to hold your focus, and keep your
attention from straying. You can count your breaths, or repeatedly chant a
mantra or a prayer. You could focus on a flickering candle flame, or visualize
an object or color. Of all these possible anchors, I’ve had great success with
counting breaths. Breathing slowly, I count from 1 to 10 and do 5 sets.
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• Know that your mind is going to stray—this is part of the process! Do not
judge yourself harshly when you lose your focus. Instead, be compassionate
to yourself. Understand that each time your thoughts slip away from your
anchor, and you successfully bring your attention back in focus, it’s like
doing repetitions at the gym. It builds you meditation muscle. Returning to
your anchor is what the practice of meditation is all about.
• Don’t take your meditation practice too seriously. You don’t judge yourself
critically when you brush your teeth, do you? No, you show up, you brush
your teeth, and you’re done. It’s the same with meditation. Just relax, show
up, practice, and that’s it. That’s all you need to do. No judgement.
The pursuit of conquering your mind is a noble one. A pursuit which takes
courage, grit and determination. I admire those who take the initiative to
quiet their minds. In my goal to assist you, I will send you additional tools and
resources as we progress to help you advance your meditation practice, and
master your mind. If you have any questions, feel free to ask in the Bushido
Code Community / Facebook Group [here].
Before you continue to the next section, commit to a daily meditation practice and
meditate at least once. Journal your experience in the Facebook Group [here].
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5
You Are What You Think
We must realize that our mind, though powerful, is fragile, and can easily
be influenced.
Think of your mind as a beautiful, vibrant If you do not conquer self,

garden. Now imagine if someone dumped you will be conquered by self
toxic waste into your garden, would you
expect it to grow and bloom? Of course not.
Napoleon Hill
Similarly, when we let toxic thoughts into
our minds, they prevent our own growth and development. For this reason, it
becomes the duty of the self-aware to guard their minds from toxic thoughts.
In this section, we will audit your thoughts and rewire your mind for growth.
Thought Audit The first place we lose the

battle is in our own thinking.
We all have thoughts that don’t serve us. These If you think it’s permanent,
thoughts somehow find their way into our minds and then it’s permanent.
reside there, with or without our consent. It could
be a bad memory of an event in our past. It could be
If you think you’ve reached
anxious thoughts for an upcoming deadline. Or the your limits, then you have.
negative self-talk we repeat to ourselves (I’m not good If you think you’ll never get
enough, I can’t do this…) or perhaps, it’s simply the well, then you won’t.
thought of checking your Instagram when you should You have to change your
be focusing on the task in front of you. thinking. You need to see
everything that’s holding you
These thoughts are toxic to our minds, limiting or back, every obstacle, every
preventing our growth. It is our duty, as conscious
beings, to dispel these negative thoughts so that we
limitation, as only temporary
maintain an elevated level of positivity, and create an Joel Osteen
ideal environment for personal growth.
From today onwards, begin to notice when a negative, depressing, self-

doubting or distracting thought enters your mind—train your awareness.
Write down your 3 most toxic thoughts in the space below:

1.
2.
3.
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Reprogram your mind with the Bushido Band

Now that you are aware of your most toxic thoughts, I offer an effective tool to
eliminate them.
I was taught this trick by my coach Sean PI Stewart. The concept is simple,
but like all exercises within the Bushido Code, your success depends on your
commitment and execution.
From today onwards, I want you to wear a thick elastic band around your
wrist. The dollar store is a great place to find these bands. Now, each time you
notice a toxic thought entering your mind, I want you to SNAP yourself with
the elastic band, and say out loud, “Cancel, cancel”. I want you to then visualize
yourself accomplishing your main goal of the moment, and embrace the
feelings and emotions that come with accomplishing that goal.
Here are some things to keep in mind:
• When you have a toxic thought, it is your duty to snap the band. Don’t
give yourself any free passes—that is self-sabotage.
• Snap the band hard. The pain from the snap will quickly help discourage
your mind from associating with your toxic thoughts. No pain, no gain.
• Say CANCEL out loud, with conviction, and with good posture. If you’re
in a public space and you can’t say it out loud, say it loud in your head, like a
newsstand boy saying “EXTRA EXTRA!—CANCEL, CANCEL!”
• Visualize and feel the sensations of achieving your main goal of the
moment. Let it flood your whole being. The more you can put yourself
“there” through the sensations of your mind and body, the quicker you’ll get
there in reality.
• Trust that when used correctly, the Bushido Band is a highly effective tool
that works! I know because it was one of the biggest game changers for me
in 2014. It helped me discipline my mind enabling me climb out of a long
standing rut which then lead to the creation of this program.
Before you move on to the next section, find your Bushido Band and write your 3
most toxic thoughts in the space provided above. Share your list with your Bushido
Community in our Facebook Group [here].
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6
The Do Not Do List
The to-do list is among the simplest and most Let us conduct ourselves so
effective productivity tools available, one I endorse that all men wish to be our
wholeheartedly. Unfortunately, the to-do list has friends and all fear to be our
forever eclipsed the equally important but often
neglected, do not do list—until now.
enemies.
Alexander the Great
A Lesson from Nature
Every Autumn, trees show us just how necessary it is to let dead leaves go…
leaves which are no longer of service to the tree. This season is Fall. But the
truth is, the leaves don’t just fall off the tree. Instead, the tree actively grows
cells between the leaf and the branch—pushing the leaf off the tree. This
process makes room for new leaves to grow, and allows the tree to mature, year
after year.
Similarly, the do not do list is the practice of becoming aware of those habits
which no longer serve us, then taking the necessary steps to push them off our
routine. Making room for new habits that are in line with our vision, and the
person we are destined to become.
What’s on your Do Not Do list?

The items in your do not do list usually come in the form of distractions and
time wasters—habits which offer short-term gratification, but sabotage long-
term success and development.
An excellent example of a do not do list item is sleeping in the same room

as your mobile phone or laptop. If this is one of your habits, this is the best
time to remove it from your routine. Your sleeping environment should be a
technology- free zone for a number of reasons:
• The light emitted by your device wreaks havoc on your circadian rhythm;
the system in charge of the physical, mental and behavioral changes that
follow a 24-hour cycle.
• The practice of scrolling through your social media right before you go to
sleep is a mindless and unproductive habit. It keeps your mind busy when
it’s time for you to rest and recalibrate for the next day. Interacting on social
media can influence your mood before you retire for the night. This can
affect the quality and quantity of your sleep.
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• When you sleep near your phone, you will find yourself waking up
to check the time or peek at your notifications. Do it often enough and it
becomes a habit that will keep you from getting a good night’s sleep.
• If you sleep with your phone in your room, you won’t be able to resist
browsing your email and social media upon waking. Checking your phone
first thing puts you in a reactive state, responding to emails, messages and
notifications without giving yourself the time and space to center yourself for
the day.
• Lastly, cellular technology is not without criticism for its unproven health
records. Why sleep near your phone when it’s simply not necessary?
Below, are 10 suggestions for your do not do list:
• Do not sleep with your technology

• Do not check your email first thing in the morning or late at night
• Do not spend time with people you don’t trust or can’t count on
• Do not avoid eye contact
• Do not be late
• Do not eat sugar
• Do not watch pornography / masturbate
• Do not drink hard liquor or beer during the weekday
• Do not say yes unless you’re 100% positive that you can deliver
• Do not focus on more than 1 task at a time
For this challenge, you will focus on 1 do not do list item per month. It is
important to keep your focus—so, do not select more than 1 item per month.
Upon successful removal of the first item you may move on to the next,
gradually removing the negative habits that are holding you back, from
reaching your maximum potential.
In the space below, write down your 3 most limiting habits. Which of your habits do
you think are the most self-defeating and keep you from reaching your full potential?
Write them down and also share them in the Bushido Code Facebook Group [here]
My Do Not Do List
1.
2.
3.
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7
Goals & Ambition
Forever Blooming
One of my favourite life analogies is that of the By failing to prepare, you are
flower. The flower spends the majority of its life preparing to fail.
growing—it grows so it may one day bloom. Often, Benjamin Franklin
the bloom is short lived and soon after, the flower
begins a sharp decline, where it withers and finally decays.
Now, I want to ask you—if you were a flower, at which stage of your life are you
at right now? Too often, people tell me they’ve already bloomed. They tell me
they bloomed when they graduated from college, got married, or when they
secured their dream job. This type of thinking is toxic, and it’s not until after
explaining the flower analogy to them that they understand. If they’ve already
bloomed, then there won’t be anything left to look forward to. There would be
no room for further growth, and that leads to decay.
For this reason, I want you to be forever reaching for your bloom. It’s this type
of thinking that keeps the 80 year old youthful, while the 40 year olds feels
worn-out and tired because they believe they are past their prime—beyond
their bloom.
In order to be forever blooming, we must become lifelong learners. We must

have lifelong ambitions and set clear, actionable goals to work towards and look
forward to. In this section, we create a Goal pyramid which will help you reach
your biggest goal of the moment.
The Goal Pyramid

The pyramid is a tool I use to achieve all my larger objectives. It’s easy to use,
and extremely effective at breaking down any objective into smaller more
manageable goals.
When writing your goal pyramids, begin at the top with your main objective
and consciously think your way down into smaller more actionable steps. You
may go down 3 or 4 levels, depending on the complexity of your objective.
Below is an example of my goal pyramid. Here my objective is to gain strength

and size over the next 6 months, while remaining lean and strengthening a
nagging shoulder injury. Use this as inspiration for your own pyramid. My last
piece of advice on this exercise is to make you goals & objectives specific and
measurable for best results.
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March 31st
Healthy Body
190lbs @ 10% Bodyfat
Shoulder Rehab Breath & Relaxation

Routine Daily Audios Nightly
Visit Phyiso & Yin Yoga Float Tank

Massage Biweekly 2x a Week Weekly
Hire Olympic Design Meal Plan Research & Buy Buy Weightlifting
Lifts Coach Based on Weight Goals Suppliments Shoes
When you’ve completed your goal pyramid, share it with the
Facebook group to hold yourself accountable and get feedback
and support from the rest of the community.
Short Term Goal
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When you’ve completed your goal pyramid, share it with the
Facebook group to hold yourself accountable and get feedback
and support from the rest of the community.
Long Term Goal
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8
The Golden Rituals
We are all creatures born with infinite potential. We are what we repeatedly
Though many of us have had our power reduced, do. Excellence, then, is not
or worse, stripped from us through the repetition an act, but a habit
of poor behaviours. In this section, I will show
you how to replace your old behaviours with the
Aristotle
routines and rituals of high achievers.
But first—think back to how you began your day today.
Did you give yourself time to enjoy the privilege of eating a healthy and
nutritious meal this morning? Did you make use of the morning hours to
prepare yourself for the day? Did you meditate? Did you plan for the day
ahead? Did you wake up knowing your goals for the weeks and months ahead?
Did you even manage to eat a good breakfast today?!
Many people who have been asked these questions didn’t even manage a good
breakfast. Those who did had to rush through it so as not to be late for work or
school. They tell me they didn’t have time, but the truth is—they never made
the time.
Much like an elite athlete must warm up before a game, elite performers must
warm up before their day.
As I mentioned in the opening pages of this manual, the Your days are your life
secret of change is to focus all your energy, not on fighting in miniature. As you
the old, but on building the new. Let’s begin building your live your days, so you
routine to match that of an elite performer.
craft your life.
Follow this routine and customize it to reflect your own Robin Sharma
lifestyle & purpose.
Building Blocks for a Great Life

• 
The key to living a great life is filling your life with great days
• The key to great days is having a well-organized plan/routine
• The key to a well-organized plan/routine is waking up early 
• The key to waking up early is going to bed early 
• The key to going to bed early is an effective & consistent nightly ritual 
20
Whereas most programs begin with what to do in the morning, the Bushido
Code encourages you to focus all your energy on developing your nightly ritual
first. A well designed (and strictly enforced) nightly ritual, will naturally bring
ease & pleasure to your morning ritual.
THE PM Ritual
Stop Eating After 8pm

In preparation for sleep, we stop eating at least 2 hours before bed. We do
this because our body’s digestive system requires large amounts of energy to
operate. When we eat before bed, the digestive system delays the nightly repair
your body performs as you sleep. This results in poor sleep and a lack of focus
and energy the next day.
Digital Sunset 8:30pm

We’ve covered this in earlier sections, but it’s so important that I need to repeat
it. When it comes to our time of rest and contemplation, our technology is
often a black hole that robs us of attention and valuable energy. For this reason,
we enforce a strict digital sunset in the evening—turning off all screens &
technology, eliminating distraction so we are fully present in our nightly ritual.
The final hours of your evening should be dedicated to transitioning from an

awake-state to sleep-state. You don’t race your car into the garage and then do
a sharp and abrupt stop, do you? Then why do so many of us do this when we
sleep? For best results, we must ease into a resting state. We do this by creating
the right environment and setting the intention for a deep and restful sleep.
Below is the process I use for an optimal night’s rest.
Golden Milk
Golden milk is the fabled, “Milk and Honey”, enhanced with spices from the
ancient Indian study of Ayurvedic medicine. Not only is this warm drink
tasty and comforting, but it comes with an impressive list of health benefits,
including anti-inflammatory agents, liver detoxifying properties, antioxidants,
and memory support, amongst others - making it an ideal beverage before bed.
To prepare, bring the following ingredients to a boil:
• 1 cup Almond Milk or Milk Alternative (I use Almond Milk)

• 2 pinches Turmeric (increase to taste)
• 1 pinch Black Pepper
• 1 tsp Honey
• 1 tsp Coconut Oil
• 2 pinches of Cardamom (optional)
• 1 pinch Cinnamon (optional)
21
Review, Reflect and Recalibrate

Journaling is an underutilized practice which can supercharge personal
growth & development. The journaling process forces us to analyze our days,
record significant lessons and ask ourselves important questions. It’s difficult to
make leaps and bounds in your life without knowing what is working and what
could be improved upon. For that reason I’ve included a simple journaling
sheet which you will fill out each night as you relax and drink your Golden
Milk.
This sheet includes:
What went well today?—A space for your wins of the day, both big and small.
For example:
• Finished writing the “Digital Distraction” blog post

• Hired new “Olympic lifts” personal trainer
• Designed eBook Cover
• Lemongrass chicken recipe turned out great!
What did you learn today?—A space to write down what could be improved
upon. For example:
• I work best when I separate my creative work in the morning, and my

analytical work in the evening.
• Getting a double shot of espresso “to-go” and drinking it quickly, as
opposed to sitting down and drinking it over a longer period of time—
makes my mind jittery.
• Plan my driving routes better and avoid the rush hour—was in the car too
long today.
3 to Thrive—a concept I learned from Tony Robbins. The idea is to write

down your top 3 objectives for the next day, so you are in an optimal state to
thrive. Do not overwhelm yourself. These are actionable tasks that you are
committing to completing within the next 24 hours. For example:
• Submit finished e-Book transcript to editor

• Find and hire a talented illustrator for Instagram project
• Setup landing page for BushidoCode.com with email opt in
At the end of this document, you will find your nightly journal. Fill this out each
night as you enjoy your Golden Milk
22
Read, Write, Listen & Relax
This next block of time is dedicated to personal enjoyment. Here you may
continue writing in your journal for pleasure; write about the things that
inspired you, an idea you want to execute in the future, or write for the sake
of creative expression—poetry, lyrics, or letters to loved ones. Alternatively,
I encourage you to use this time to read an interesting book, or listen to an
audiobook or relaxation audios. I especially enjoy relaxation audios after a day
of strenuous physical exercise.
The Neti Pot
The Neti Pot is simply a small pot designed to rinse your sinuses with a warm
salt water solution. This exercise is a foundational practice of any Yogi. This
is because the Yogi understands the importance of breath. Many of us have
lost touch, forgetting that our breath is our connection to life. It is amazing
how often the quality of our breath is neglected in the understanding and
improvement of our overall health. For this reason, I suggest using the Neti Pot
on a nightly basis, to improve your breath & overall well-being.
Some may find this exercise uncomfortable at first. This is normal, and the
feeling will subside with frequent use. But once you try the Neti Pot and see
the improvement in the quality of your breath, I assure you, you will want to
practice this exercise nightly.
I recommend the SinuClenase Neti Pot which is affordable at $10, and also
comes with salt packs and simple instructions for use. [Get the SinuCleanse
Neti Pot]
Bedtime 10pm
When it is time to retire for the day, it is important to do so in a room which

is pitch black and quiet. Use earplugs and a night mask, if necessary. An
ideal bedroom should only have a bed in it. No blinking lights coming from
computers or TVs. No tablets or phones. In fact, I recommend that you get an
old analog alarm clock, so you’ll never need to bring your phone into your
bedroom again.
THE AM RITUAL
In my own experience, and from the teachings of the many great minds before
me, it is important to begin your days early. The early hours between 5am-8am
are often known as the “Golden Hours” for writers, creatives, entrepreneurs
and visionaries alike. Some even praise these early hours for their ability to
harness creative energy and laser-like focus. In order to take full benefit of
these hours, we rise at 5am.
23
Though waking up at 5am sounds (and can be) difficult, if we put the time and
effort into creating and enforcing our PM ritual, we will experience a much
easier transition to becoming an early riser. For this reason, it is essential we
practice our PM rituals with diligence and consistency.
Rise at 5 am
Before you sleep, decide that you will wake up at 5 am and jump out of bed
without hesitation when your alarm rings. For those new to waking up this
early, understand the first 20 seconds will be the most difficult. You might feel
like crawling back to bed, or negotiating with yourself for 5 more minutes, but
don’t surrender to those thoughts—know that after the first 20 seconds, the
discomfort will dissipate.
Think back to any military movie and the environment in a military barracks.
When it’s time to wake up, the soldiers snap to full wakefulness. They don’t
lie in bed half-asleep and almost catatonic, wishing they had another minute
or two to doze off. No, the alarm rings, the lights come on and they spring
up immediately, with zero delay. Confront your mornings with the same
mentality. Do not resist life by hitting the snooze button. Your rest is over, the
day has begun.
Splash of Cold Water
Once you leave your bed, walk straight into the bathroom. Here, a few splashes
of cold water on your face will help remove the morning fog.
500ml Water & Vitamins
Staying well hydrated can be something that is easy to neglect. But a well
hydrated body brings energy, and a well hydrated brain brings clarity. Use this
opportunity to make a habit of drinking 500ml of water every morning, along
with the vitamins or supplements you take.
Tip: Squeeze half a lemon into your water to give it alkalinizing properties, and
a great refreshing taste.
Ask Yourself—What am I Grateful for Today?
It is amazing, all the goodness we take for granted. The act of gratitude forces
us to be aware of all the gifts and opportunities we’re blessed with. This
fundamental shift in perspective creates happier, more positive people. As a
general rule, these people live healthier and more abundant lives.
24
Tip: I use a whiteboard marker on my bathroom mirror to write 1 thing I’m

grateful for every morning. I read over these statements as I get ready for my
day. It’s an incredible boost to be reminded for all I have in my life. Try it!
Cold Shower
As mentioned in this manual, a cold shower can give you a surge of energy,
heighten your alertness, and elevate your mood, especially in the wee hours
of the morning. For a refresher on cold showers, review section 2, Instant
Courage.
20/20/20 Routine
This segment of your morning routine is designed to prime your mind & body
for the day ahead. Again, much like an elite athlete warms up before a game,
we as elite performers, must put the effort to warm up our mind and body
before our actual day begins. The 20/20/20 routine consists of the following
components:
• 20 Minutes of Mindfulness—set the mind - We begin by reviewing our

goals. Take a look at your goal pyramid to remind you of your greatest
purpose and why you woke up today. Envision yourself accomplishing your
goal and embrace the feelings and emotions associated with that victory.
Next, find a quiet place to spend 12 to 15 minutes with yourself in meditation.
For a review of meditation see section 5, The Art of Meditation.
• 20 Minutes of Movement—prime the body - Movement is the most

fundamental of human behaviours. In our modern world, we’ve dubbed
this practice as exercise, and often it’s seen as something to do when we have
the time to spare. This is false thinking. Exercise should never be optional.
Our body craves movement, and it is when we move and use our body that
our mood and spirit are uplifted, and our mind is lubricated.
I suggest finding a movement routine which works best for you. I offer
the following ideas, with a strong emphasis on yoga to loosen the body,
especially the neck, shoulders and hips after a night’s rest.
• Stretching / Yoga (highly recommended)

• Skipping rope
• Jogging
• Shadow boxing

NOTE: Correct breathing while performing your morning exercise is
extremely important to en. Hence the emphasis on yoga, which is a practice
built around breathwork.
25
• 20 Minutes of Inspiration—invigorate the spirit - The next 20 minutes are

reserved for recharging your creative energy. We do this through the power
of inspiration. It only takes a single idea found in a book to completely
change the way you perceive your life and the world around you. It is your
duty to find the source of that idea.
Consider the following:
• Reading - Books
• Listening - Audiobooks / Lectures
• Watching - TED Talks
Bushido Bowl Breakfast
Nutrition fuels our body and it’s essential that we eat a nutritionally balanced
breakfast to start our day. Try this recipe which I’ve dubbed the Bushido Bowl.
This breakfast is easy to prepare and highly nutritious providing great energy
boost.
To assemble, simply mix the following ingredients into a large jar and store it in
your refrigerator.
• 1 cup Hemp Hearts

• 1 cup Chia Seeds
• 3/4 cup Buckwheat
• 1 handful of Goji Berries
• 1 small handful of Raisins
• 1/2 cup Unsweetened Coconut
• 1 teaspoon Cinnamon
When it’s time to eat, spoon 2 to 6 heaping tablespoons into a small bowl
of warm milk or milk substitute and top with sliced banana, blueberries or
strawberries for taste. Let it sit for 5 minutes before eating.
After this power breakfast, you are now in an optimal state to tackle the day
ahead - with a clearer mind and renewed energy. Now is the time to begin
your biggest task of the day, as decided the night before. Do the work that is
required to get the results you want, and always remember to #FollowTheCode.
26
9
What’s Next?
I want to congratulate you on completing the Bushido Code manual.
Finishing this manual from front to back is a declaration of your potential and
your ability to reach it. As the weeks progress, watch your inbox for additional
tools and resources to help reinforce the concepts and routines along with
bonus content which I’m confident will help you along your journey.
Enter to Win a 1-on-1 Coaching Package ($2000 VALUE)
Speaking from personal experience, I know we could all use a little extra help
achieving our goals. For that reason I’m giving away a free, 1-on-1 coaching
package ($2000) for one lucky reader, where I’ll mentor you for 1 month with
lots of extra bonuses like a Bushido Code sweatshirt and more! To enter click or
tap here.
Did you find this manual helpful?
If so, please share it with someone who might benefit from the exercises and
knowledge contained within the Bushido Code. Do you have friends and
family who could use it? If so, please help me share the Bushido Code with the
world by offering it to them. Please share this link BushidoCode.com/eBook.
Follow the Code!
Like the Code on Facebook and Follow the Code on Instagram!
Send me your feedback!
How did you like this eBook? As my first book I’m looking to improve and your
feedback would be greatly appreciated!
• What worked?
• What didn’t?
• What would you like to see more of?
• What kind of products and services would you like to see in the future?
Send your thoughts and ideas to Sunny@BushidoCode.com
27
Nightly Journal
What went well today?
1.
2.
3.
What did you learn today?

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
28
Nightly Journal
1.
2.
3.

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
29
Nightly Journal
1.
2.
3.

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
30
Nightly Journal
1.
2.
3.

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
31
Nightly Journal
1.
2.
3.

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
32
Nightly Journal
1.
2.
3.

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
33
Nightly Journal
1.
2.
3.

1.
2.
3.
Three to Thrive
1.
2.
3.
Notes:
34

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THE

This book or any portion thereof may not be

This book is licensed for your personal

About the Author

About the Author

Overweight and unhealthy, I made a small but stern

I spent the next 4 years working diligently to overcome

My background in Design & Communications gave me the expertise to present

Today I live in beautiful Vancouver, Canada, where I help Athletes, Fighters,

Why I Wrote This Manual:

Looking back, I consider myself extremely fortunate to have received two

What is the Bushido Code?

The 8 virtues of the traditional Bushido Code are Integrity, Courage,

• Live with a pure mind and spirit

How to Use This Manual:

This manual contains within it, the blueprint to self-mastery.

To accompany this manual, I have created a private Bushido Code Facebook

Welcome to the Bushido Code.

The following is fact: Anything that is ever made is made twice.

As an introduction to the Bushido Code Community / Facebook Group:

1. Take a Picture with your Manual

• Increased energy in the morning

How to Take a Cold Shower:

Understand that you will experience sensations of discomfort, fear and

What is a Micro Habit?

Below is a list of intentions and their daily micro habits:

• Read more books—reading 2 pages

• Be happier—writing down 1 thing you’re grateful for

Write your intention: ie. I will learn to play the guitar

Introduction to Meditation Suppose you read about a

Connect to something bigger than yourself - Call it God, the Universe,

• Pick a reason why you’re meditating. Is it one of the 4 reasons I mentioned

• Be realistic—set yourself up for a win. It’s great to set high expectations,

• Select an anchor for your single-pointed-focus. Just as a boat uses an

Think of your mind as a beautiful, vibrant If you do not conquer self,

Thought Audit The first place we lose the

From today onwards, begin to notice when a negative, depressing, self-

Write down your 3 most toxic thoughts in the space below:

Reprogram your mind with the Bushido Band

Here are some things to keep in mind:

What’s on your Do Not Do list?

An excellent example of a do not do list item is sleeping in the same room

Below, are 10 suggestions for your do not do list:

• Do not sleep with your technology

In order to be forever blooming, we must become lifelong learners. We must

The Goal Pyramid

Below is an example of my goal pyramid. Here my objective is to gain strength

Shoulder Rehab Breath & Relaxation

Visit Phyiso & Yin Yoga Float Tank

Short Term Goal

Long Term Goal

But first—think back to how you began your day today.

Did you even manage to eat a good breakfast today?!

Building Blocks for a Great Life

Stop Eating After 8pm

Digital Sunset 8:30pm

The final hours of your evening should be dedicated to transitioning from an

To prepare, bring the following ingredients to a boil:

• 1 cup Almond Milk or Milk Alternative (I use Almond Milk)

Review, Reflect and Recalibrate

This sheet includes:

• Finished writing the “Digital Distraction” blog post

• I work best when I separate my creative work in the morning, and my