Arise and Shine Guidebook

A practical tool kit that brings clarity and peace to your mornings to help you THRIVE.

Are you stuck on a hamster wheel; chasing instant external gratification, dopamine highs from social media, endless high striving, never feeling like you've done enough, constant switched on mode, heightened nervous system, pushing so hard it leads to burnout and endless scrolling that leads to comparison? 

Do you want life to change? 

Here is a hot tip... when you stop searching for home within others and lift the foundations of home within yourself, you create space, confidence and self-love that enables you to THRIVE in life.  

  • ARE YOU READY TO THRIVE? 

  • Get your copy of the Arise and Shine Morning Guidebook - a collection of simple practices to kick start your day with more mindfulness and intention. A delicious combination of stillness and movement tools and insights to cultivate more clarity and focus in your day.

Mornings set the tone for your day.

how the Rise & Shine Morning Guidebook will help you THRIVE.


Arise and Shine is about changing your approach to mornings and giving yourself the time, space and permission for self-care.

This guidebook is a practical tool kit filled with morning habits that are proven to increase the four feel good chemicals which naturally occur in our bodies. If you would like to learn to function better, make more loving choices, start your mornings with more intention, fill up your battery i.e. your nervous system, function on full instead of empty then start with Arise & Shine Morning Guidebook.

Basically if you wanna quit going through the motions. Stop surviving and start thriving. Small, daily, consistent habits add up to longevity of lifestyle. This creates healthier relationships, more energy, better sleep, more nourishing food choices and feeling more connected to self. That is a win win all round. 

This guidebook is designed to help you cultivate present awareness. That only happens when we are still, pause and slow down long enough to listen. In this Ebook you'll find tools and encouragement to guide you to take the time to understand your own energy so you know how you are presenting yourself to the world. Because once we are aware, we can choose differently. And when we start to choose differently we trust ourselves. When we trust ourselves we learn to trust life in any circumstance that's thrown our way.

Mindset

Change the way you look at mornings. Learn how to take time for yourself and bring clarity and peace to your day. When you take time to fill your cup before you begin your day, you’ll be in a place to handle anything life throws at you with minimal stress and tension and have an energy surplus to give to those that need you.

Habits

Explore 20 morning habits with guided steps and tips. Gradually add them to your morning routine one at a time. Some you will love and make an integral part of your day, others won’t be for you and you can simply move on and try something else. 

Movement

Get the blood flowing and wake up your body each morning with six gentle morning yoga moves. Do these at your own pace and in a way that feels good to you. Listen to your body, it will tell you when you need to sit longer and go deeper in a pose or if you need to take it easy. If yoga isn’t for you, try a wealth walk.

Nourishment

Try my 5 favourite morning recipes to nourish your body and tantalise your tastebuds using wholesome ingredients. Make the recipes your own, if you don’t like an ingredient, simply leave it out or swap it for something else you love. 


Self-love

Challenge yourself to thirty mindful mornings of practicing self-love. Use the tips and techniques I share with you to cultivate a morning routine that is dedicated to self love and celebration of self. This is for you and only you. If you miss a day, give yourself grace, reset and just pick up where you left off the next day.


Awareness

This ebook is full of practical tools to find what tickles your funny bone and makes your soul sing and heart swell. Then you can follow the breadcrumbs on the subjects that light a fire in you and keep moving on your journey of self awareness. 




are you ready to reframe your mornings?

Get your copy of the Arise & Shine Morning Guidebook today and start THRIVING.

The dance of life is how we respond to it rather than react. cultivating internal safety and trust in yourself is essential in the process of remembering who you truly are. 
"I have always been the girl that puts all my feelings and self to the side and helps others first. With the guidance and pure love that Jess showed us within our tribe, I was able to find a different view on me and how to make more time for myself and show more love towards myself.' 
—Belinda
"I felt a sense of gratitude and clarity. A deep gratitude for myself and my truth. And clarity of what I am wanting to create in this life. With an even deeper understanding of love of self."
—Emily

20 Morning Habits you’ll explore with this guidebook.


This morning guidebook is not about seeing how many of the below habits you can jam pack into your morning. It’s about working your way through the list of habits, trying each of them until you cultivate a morning routine that gets you anchored into your physical body and attuned to your soul.  It's time you gave yourself permission to put YOU first. 

  1. Aeroplane Mode - Learn to take time away from the digital world. I promise you will not regret it. The space and calm this habit creates is priceless. 
  2. Circadian Rhythm - Follow my tips to tune in with your natural rhythm, it will help you THRIVE.
  3. Cold Shower - This sounds scarier than it is and these cold showers have so many health benefits - better concentration, more robust immune response, faster recovery and improved circulation, just to name a few. 
  4. Dry body brushing - Your skin is your largest organ, it needs tender loving care. Follow my tips to integrate this practice into your day to help reduce cellulite, unclog pores and detox your body. I’ve also included a delicious Coffee Scrub recipe that will make your skin look and feel AMAZING!
  5. Emotional Freedom Technique (EFT) - EFT’s purpose is to facilitate healing and create more ease. It is a way to clear out any negativity in your thinking and body. I share my favourite resources to learn this technique.
  6. Essential Oils - 10 diffuser blends to help you get up and go in the morning. 
  7. Get Grounded - Follow my tips and ideas to get outside in the mornings and get your hands in the soil. This is a wonderful way to boost serotonin.
  8. Goals - Writing down or reading our goals is a wonderful way to stay focused and aligned with what you want.  Follow my tips and suggestions to set realistic achievable goals that help you THRIVE.
  9. Hydration - We all know we need to stay hydrated and the health benefits of drinking enough water, but sometimes that's easier said than done. Follow my tips and tricks to stay hydrated every day. 
  10. Intentional affirmations - Learn to set personal affirmations that create clarity and an anchor of focus each morning as a reminder to the life you are creating.
  11. Journaling Gratitude - Gratitude has been proven to support physical and physiological health. Adding a journaling habit to your morning routine will help to clear your mind and create a positive outlook for your day. 
  12. Love the skin you're in - Not enough credit is given to a good dance in your bedroom to a favourite song, couple it with the technique of aromatic dressing you’ll boost those good vibes and smell amazing. 
  13. Meditation - Follow my guided meditation for 5-10 minutes each morning to enhance your awareness, prevent stress and anxiety and boost your overall well being.
  14. Movement - Follow my six gentle yoga moves to get you energised, feeling connected to your body and get the blood flowing. 
  15. Nourishment - Try my five go to recipes full of good fats, protein, healthy carbs and natural sugars to avoid that 3pm crash and cravings of artificial sugars. 
  16. Podcast - Podcasts can serve to be uplifting, informative and inspiring. I share my 10 favourites to help you dust off those mental cobwebs, develop a positive mindset and enjoy your morning commute.
  17. Reading - Gain valuable insights, new ideas and accelerate personal growth with just 15mins of reading in the morning. I share my five favourite books. 
  18. Ritual - Card decks whether they are tarot, angel or affirmation can be a fantastic asset for a boost of clarity, guidance and reflection. Learn how to choose a deck and integrate these cards into your morning routine.
  19. Tongue scraping - Exactly as it sounds, I teach you to use this ancient Ayurvedic technique to remove extra particles from the surface of your tongue for detoxification, oral health and mental wellbeing.
  20. Wealth Walk - Learn how a wealth walk can get you into an abundant mindset and help you to be present. 

Creating time to connect with your inner world opens up clarity. Most of the time all we need during moments of stress and disconnection is attention, space and nurturing from ourselves.

Wondering if this is for you?


  • You feel like the watered down version of yourself. 
  • You feel overwhelmed and stressed most of the time. 
  • You reach for your phone and scroll social media first thing upon waking.
  • You snooze your alarm for a few minutes more sleep to avoid the new day.
  • You’re constantly running late. 
  • You want life to change but you don’t know where to start. 
  • You feel like you’re always running on empty.
  • You feel like you couldn’t possibly handle one more thing on your plate.
  • You’re ready to make better choices from a place of intention rather than a fear of missing out.

If you can relate to Any of the above, then yes, the Arise and Shine Morning Guidebook is for you!

Hi Beautiful, 

Reality is we need to get you out of your head, back into your heart, into your body, into your soul. Tap into that woman who is yearning to be heard. You have suppressed her for far too long. Ignored her subtle voice when she whispered 'no thank you,' 'please rest I am tired,' it's time to honour and respect her.

Facing your fears. Learning to gently hold your own heart. Creating permission fields. Express boundaries with ease. Communicate your truth. Find stillness amongst the chaos. Learn soul deep nourishment. Navigate your heart space. Listen deep within. Cultivate mindful movement.

May you look back on your life. Your story. Your prayers. Your intentions. Your reminders. And be in AWE. Romance your inner muse and remember that the richness you so dearly seek out there will only be found within.

Jessica x



Are you ready to stop procrastinating and start THRIVING?

It's time! This is your moment to spark change and generate more clarity and focus in your day to day life using the Arise & Shine Morning Guidebook.

frequently asked questions

Where can I access my course?
Once purchased you will receive an email with instructions on how to set up a password and log in to my Arise Academy, where you will be able to access these courses and any other courses your purchase.
How long do I have access?
Once you make a purchase, you have unlimited access to that course. You can rewatch lessons or redo the course as many times as you like. You also have access to any updates made to that course.
Who will benefit from these courses?
Courses in Arise Academy are designed to help anyone who wants to break free from feeling trapped in their own life. The classes are for those who are feeling stuck or trapped and want to learn how to gain control of their life and thrive.
How much time do I need to complete the course?
All of the courses can be self-paced, where you can work through the lessons and content in your own time. However, some have a guided timeline to help you get the most out of the course. If a course is on a guided timeline, you will receive prompting emails to encourage you when to watch the next lesson.