This Shabad is by Guru Raam Daas Ji in Raag Gauree on Pannaa 305 :
mÚ 4 ]
gur siqgur kw jo isKu AKwey su Blky auiT hir nwmu iDAwvY ]
audmu kry Blky prBwqI iesnwnu kry AMimRq sir nwvY ]
aupdyis gurU hir hir jpu jwpY siB iklivK pwp doK lih jwvY ]
iPir cVY idvsu gurbwxI gwvY bhidAw auTidAw hir nwmu iDAwvY ]
jo swis igrwis iDAwey myrw hir hir so gurisKu gurU min BwvY ]
ijs no dieAwlu hovY myrw suAwmI iqsu gurisK gurU aupdysu suxwvY ]
jnu nwnku DUiV mMgY iqsu gurisK kI jo Awip jpY Avrh nwmu jpwvY ]2]
One who calls himself a Sikh of the Guru, the True Guru, shall rise in the early, before normal working hours, and meditate on the Sabad ( Gurmantar ).
Upon arising early, before normal working hours, [s]he is to spiritually bathe, and cleanse the soul and mind in the internal, spiritual, pool of nectar.
Following the Instructions of the Guru, [s]he is to chant Gurmantar of the Lord, e.g. Har, Har. All sins, misdeeds and negativity shall be erased from the mind and soul.
Then, during the day, [s]he is to continue chanting Gurmantar; whether sitting down or standing up, and concentrate meditation on the Sabad.
One who meditates on Gurmantar, 24/7 with each and every breath, inhale and exhale, that person becomes pleasing to God.
That person, whom pleases God thru Gurmantar, is bestowed with Naam ( His Word ).
The author begs for the dust of the feet of that GurSikh, who himself chants the Gurmantar, and inspires others to chant it. 2