The 10 Minute Rule – Morning & Night Ritual

The 10 Minute Rule – Morning & Night Ritual

The most critical time to fuel your mind is 10 minutes before sleep and 10 minutes instantly after you wake up.

What you put in is what you get out.

Control and determine the thoughts before you go to sleep can help with a peaceful rest.

Tips:

1. Avoid watching the news, crime or scary movies.
2. Avoid arguing with anyone or reflecting on unhappy day’s events.
3. Relax by drinking a cup of herbal tea.
4. Listen to some relaxing music or meditation.
5. Complete a gratitude journal reflecting on the special moments you are grateful for.

The better you set yourself up for sleep the less sleep you actually need.

6 to 7 hours of undisturbed sleep is better than a restless 10 hours.

Once you wake up it’s important to start your day off well.

The first 10 minutes have a marked effect on your day.

Setting my alarm and placing my phone across the room allows me to wake up and automatically step out of bed. The snooze button allows us to ponder back and forth into sleep and drains energy.

With practice I have trained myself to:

1. Instantly activate positive thoughts.
2. Reflect on my gratitude list from the day before.
3. Thank the universe for guiding me into a new beautiful day.
4. Rise before the sun comes up to get my happy hormones flowing.
5. Make positive affirmations that today will be an epic day.

Follow the 10-minute rule before and after sleep and see a huge shift in your day and happiness.

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Love Yourself First

Love Yourself First

If you don’t love yourself how can you expect someone else to love you?

My words to myself on 1st January 2017.

So true.

2016 was spent having pointless flings with people I knew were either no good for me or draining my energy.

Life is about trial and error. But spending a portion of my previous time with people who were serving me no purpose taught me some valuable lessons which I appreciate.

On the New Year, the conscious decision was made to dedicate the next 6 months to work on my own happiness.

This included self-love. A lot of 2016 was spent pleasing others. Often single life leads you to get your self-worth through attention from others. Often the wrong type of attention which was once short flings leave you feeling low, self-esteem at zero and worthless.

Dedicating 6 months to myself being selfish and pleasing myself was truly the best decision.

Finding comfort and happiness in my own company, finding out what I truly love and connecting with people who like you, for you.

Saying no to dates, attention and short time flings lead me to see the real value in the people who stick around and liked me for me.

As confidence in yourself grows, no longer do you become attracted to lower energies and you can start to see yourself and others differently.

Being on this journey and learning to love every part of yourself, the imperfections and all, allows you to vibrate at a higher frequency.

Which one vibrating at their level attracts something quite special.

There is nothing more attractive than a confident, ambitious and self-loving person who does not need another person to complete them but to empower them on their journey.

Dedicate time to loving yourself and a soul mate love will find you at exactly the perfect timing.

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Planning ME time

Planning ME time

It’s amazing what you can achieve with planning your day and getting up before sunrise.

People ask me how I have the time to work, run 2 x businesses, blog, gym and whatever else achieved in a day.

Here’s what today looked like (well prepared and no epic failures):

  • 5.00 am – Gym x 1 hour (Me time)
  • 6.00 am – Sunrise meditate x 15 mins (Me time)
  • 6.45 am – Get ready for work, eat breakfast and listen to audio book x 1 hour
  • 7.45 am – Write a blog on the bus to work (use my phone notes for journaling on the move)
  • 8.30 am – Arrive at work and prepare to run a workshop
  • 9.30 am – Run a 4-hour workshop (part 1)
  • 12.30 am – Meditate x 10 mins before lunch (Me time)
  • 12.45 pm – Lunch on the harbour bench x 15 mins
  • 1 pm – LinkedIn networking / Respond to emails & bookings x 30 mins
  • 1.30 pm – Run workshop x 4 hours (part 2)
  • 5 pm – Bus home (relax, observe & be mindful of people around me)
  • 6 pm – Yoga x 1 hour (Me time)
  • 7.15 pm – Get home & shower
  • 7.45 pm – Make dinner (and lunch for the next day) &  listen 1 hour of audiobook
  • 9 pm – Meditate x 15 mins & gratitude journal (Me time)
  • 9.30 / 10 pm –  Bed time
6.5/7 hours sleep is more than enough if you de-clutter your mind, prepare, unwind and you will sleep better.

People state they have no time to read, meditate, go to the gym, attend yoga and even eat a decent meal.

Planning your day and being mindful of every activity will bring your great structure, results and happiness.

The list mentions (Me time) which are moments of the day I have done something for myself. These things help me feel calm, centred and balanced and today fully satisfied with everything achieved that day.

Try planning your day with some (Me) time activities and see how better you feel and sleep.
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If you want to learn more about what Holistic Life Coaching or Reiki Energy Healing has to offer, browse through my website here.

Please share with open-minded friends who can benefit from transformational life changes. I am dedicated and passionate about helping and healing people and strongly believe everyone has the opportunity to unlock their true potential to live a life full of joy and happiness.

If you have any questions feel free to call me on +61 401 395 605 or drop me a line info@jessicazoe.com Connect with me on Facebook & Instagram for additional information and subscribe to my YouTube channel and iTunes podcast!

With Love and Gratitude,
Jessica Zoe x

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3 Steps from Stress to Success

3 Steps from Stress to Success

This week has been particularly interesting, and I have come across 3 ‘stressors’ that I previously would have lost my marbles over, or stepped out of my positive vortex.

  1. Catching the wrong train one hour in the wrong direction after a long day running workshops
  2. Heading to the gym before a day’s work and forgetting my keys, which resulted in me being locked out
  3. Travelling to run a seminar and forgetting my script

All of the above previously would have made me mad, freak out and slip into a state of blame and fear.

What did I do in every situation?

1. Five x deep breaths
2. Two x minutes of meditation (be present and accept)
3. Ground myself to the earth’s energy by just standing still and allowing my frustration to pass out of my feet and be released

These simply exercises allow me to be present and fully digest the situations for what they are. There was nothing I could do about them and I trusted the universe fully by accepting that they were my daily ‘assignments.’

Universal assignments show up to remind us that we’re always being guided, even when it doesn’t feel like it.

In each moment I thanked the universe for testing me and remained in a calm, receiving state.

Each situation resolved itself without me ‘ruining my day’ by dwelling on my misfortune and beating myself up for messing up.

On each occasion, being in the state of bliss and pure acceptance, I was able to learn and bring some positive discoveries from each:

  1. On the extra-long train journey, I wrote two blogs and felt in flow enjoying the extra hour of unpredicted stillness
  2. Being locked out pushed me to do some extra cardio and run to get spare keys leaving me feeling pumped for the day
  3. Having no script allowed me to deliver the workshop from memory which not only flowed more freely but allowed me to engage deeper with the audience with incredible feedback

The Lesson learnt this week has to be to fully trust the universe – it always has your back. Roadblocks and challenges are built to help you grow, develop and learn. Stay in flow and accept the universe has a plan.

Have a lovely weekend!


If you want to learn more about what Holistic Life Coaching or Reiki Energy Healing has to offer, browse through my website here.

Please share with open-minded friends who can benefit from transformational life changes. I am dedicated and passionate about helping and healing people and strongly believe everyone has the opportunity to unlock their true potential to live a life full of joy and happiness.

If you have any questions feel free to call me on +61 401 395 605 or drop me a line info@jessicazoe.com Connect with me on Facebook & Instagram for additional information and subscribe to my YouTube channel and iTunes podcast!

With Love and Gratitude,
Jessica Zoe x

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Dear My Younger Self

Dear My Younger Self

A letter to me.

Last year on my birthday I was reflecting on the limiting beliefs that have shaped my mindset growing up. Below I decided to write a letter to my younger self-outlining the best is yet to come.

“We learn our belief systems as very little children, and then we move through life creating experiences to match our beliefs. Look back in your own life and notice how often you have gone through the same experience.” -Louise L. Hay


To my younger self,  

The best is yet to come, the future is full of love, support & happiness.  

You will grow up in a loving home and feel nurtured. Your youth will be spent trying new things, travelling and testing your mother’s patience.  

When you leave school, you will feel lost wanting to work in mental health but hate education. At 17 you choose to get a job instead of going to university. Others will show concern but you know you will find your way. You have a caring nature and volunteer in the local youth and homeless centre. 

At age 20, you are leading the young centre and find your calling to university and walk away with a degree at 23.  

You will have boyfriends, some good, some bad and learnt some tough lessons. You will meet some true friends and some friends fade away. You have heartbreak but repair stronger than before.  

Toxic jealous people will always be existent but you learn that others will always have an opinion no matter what you do.  Stay true to you. 

There will be times when you lack confidence, look in the mirror and believe you are fat, ugly and unlovable but none of this is true. You learnt to love the skin you are in and embrace your uniqueness.  

At 24, you leave to travel the world, at first people will be a confused, negative or question your reasons. You have a good job, lifestyle and relationship but you want more.  

You will meet people who challenge you, discourage your dreams and believe your ideas are crazy.  

You will step outside your comfort zone chasing adventures, flights and question conventional ideas.  

Social media will try to throw your emotions. People will look from behind a screen base opinion on appearance. You must value your own voice and learn not to worry so much about fitting in or trying to be someone else.  

Self-doubt will be your biggest demon, but you discover a pathway using meditation to combat your negative inner voice.  

Though out your early twenties you learn that you can’t always please everyone. The more you take on, the more people expect. You learn to say NO to things that don’t bring you happiness.  

You panic about being single when others are always married, but you learn the universe will bring your perfect soul mate when the time is right.  

The most important love of all is with yourself and you take a journey into self-development that opens a world of opportunities. Be open to new ways of seeing things. Trust your instinct.  

You follow your heart & stay true to yourself stepping out of your comfort zone in foreign places.  

Part of what makes this life so excited is that you never know what’s coming next and I don’t want to ruin the mystery for you but take that flight and you never know who might be waiting at the end. 

You are a beautiful soul and the best of life is yet to come 

With love from your older self x 


If you want to learn more about what Holistic Life Coaching or Reiki Energy Healing has to offer, browse through my website here.

Please share with open-minded friends who can benefit from transformational life changes. I am dedicated and passionate about helping and healing people and strongly believe everyone has the opportunity to unlock their true potential to live a life full of joy and happiness.

If you have any questions feel free to call me on +61 401 395 605 or drop me a line info@jessicazoe.com Connect with me on Facebook & Instagram for additional information and subscribe to my YouTube channel and iTunes podcast!

With Love and Gratitude,
Jessica Zoe x

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Equality: Love is Love

Equality: Love is Love

ONE LOVE

This weekend I attended the YES rally for marriage equality. The event was such a powerful reminder of how much love our planet has. Yet how far we need to go.

For those living outside Australia, this is a nationwide campaign. It was launched 12 months ago in the hope of securing a parliamentary vote on marriage equality.

The energy was electric and fun but also very emotional. As a strong advocate for equality, I had a sharp reality check. A reminder to value how lucky I am as a heterosexual individual, having the freedom for marriage. I felt sad and frustrated that soulmates were unable to take vows and had a future depending on a postal vote.

A sign stating, ‘Please let me marry my boyfriend’ was a plea reminder of how much this decision means to people. Supporting close friends in the LGBTIQ community it’s extremely important to advocate the significance of using the vote and reinforcing the change.

Dancing in the crowd a small child took a shine to my sequin rainbow jacket and after a conversation with his mum and dad, they stated how strongly they feel about bringing their children up with open minds. These parents are a perfect example to our younger generation to create a future of equality. As I looked around the crowd it was filled with children I couldn’t help but glow inside.

Equality and human rights are not something that should have to be marched for in 2017.

It’s a time for change to project only peace, love & light. We must grow together, sharing this planet and remembering LOVE IS LOVE.


If you want to learn more about what Holistic Life Coaching or Reiki Energy Healing has to offer, browse through my website here.

Please share with open-minded friends who can benefit from transformational life changes. I am dedicated and passionate about helping and healing people and strongly believe everyone has the opportunity to unlock their true potential to live a life full of joy and happiness.

If you have any questions feel free to call me on +61 401 395 605 or drop me a line info@jessicazoe.com Connect with me on Facebook & Instagram for additional information and subscribe to my YouTube channel and iTunes podcast!

With Love and Gratitude,
Jessica Zoe x