Wednesday, June 16

Today is Wednesday, June 16, 2021. Feeling an extra burst of energy to start the day.

Try something new in June. Connect in new ways. Let people you care about know that you are thinking of them.

  • Send a postcard to three people during the week. Extra bonus if the postcard includes your artwork or is created from a photo you have taken (there are apps and online resources that make this relatively easy to do).
  • Jot a kind note for a colleague at work and leave it someplace they will see it when they return to their desk or work space.
  • Reach out with a text or phone message to check in and let someone know you are thinking of them.
  • Invite a friend to go for a walk and talk.
  • Write a letter or email to someone you haven’t seen in a while.

Photo by Kuchihige Saboten.

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Dr. Seuss, “To the world you may be just one person, but to one person you may be the world.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
  • Try a mountain meditation.
    • Find a comfortable seated or standing position, take 3 belly breaths.
    • Allowing your body to be still visualize a beautiful mountain.
    • Bring your awareness to the mountain’s strength, beauty, stillness.
    • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 14

Today is Monday, June 14, 2021.  Sharing the long summer days with the beauty of nature around us.

Try something new in June.  Explore bird watching.  This is a great way to experience nature and your surroundings.

    • Obtain a local bird guide, you can check out a book from the library, download an app on your phone, search a great website, join a local birding club.
    • Place a bird feeder near your home.
    • Other important tools for bird watching: being present in the environment, being curious about what you are seeing.

Photo by Aaron Doucett.

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Temple Grandin,  “The most important thing people did for me was to expose me to new things.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Try a mountain meditation.
      • Find a comfortable seated or standing position, take 3 belly breaths.
      • Allowing your body to be still visualize a beautiful mountain.
      • Bring your awareness to the mountain’s strength, beauty, stillness.
      • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 11

Today is Friday, June 11, 2021.  Walking with a friend, appreciating the companionship.

Try something new in June.  Give yourself a cheerful boost by rearranging a space at work or in your home.

    • Place fresh flowers or a small potted plant on a table.
    • Place an inspirational quote or favorite postcard in an easily visible location.
    • Change the colors or theme of a room.
    • Organize and clear that papers on top of the table, counter, or desk.
    • Add new framed photos of people you love.
    • Get colorful folders, notepads, pens to add to the fun of a work day.

Photo by Kerin Gedge

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Hellen Keller, “Alone we can do so little; together we can do so much.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 9

Today is Wednesday, June 9, 2021.  Walking through the neighborhood enjoying the smells of spring-summer:  fresh cut grass, flowers in bloom, the freshly watered garden.

Try something new in June.  Visit a new neighborhood.

    • Explore the park.
    • Check out a small local grocery store.
    • Appreciate the local art scene.
    • Dine outside at a new restaurant.

Photo by Fran Lee

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Akash Ryan Agarwal,  “Try new things every day.  Don’t be afraid of failures.  You will not lose anything.  But your brain will be packed with experiences.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 7

Today is Monday, June 7, 2021.  Sitting quietly listening to the music of the birds and leaves moving with the wind.

 Try something new in June.  Experience a break from social media and news media. Instead, use the time to:

    • Write a letter to a friend or someone you would like to reconnect with.
    • Read a book in a different genre- maybe read a historical fiction book, a mystery, love story.
    • Update your aspirations and goals.
    • Try a new physical activity routine.
    • Practice meditation.
    • Add to your gratitude journal.
    • Color, draw, paint.

Photo by Lenin Estrada

 Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Bhavya Choudhary.  “Try new things and discover yourself every single day.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

 With gratitude and appreciation for all beings,

 Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 4

Today is Friday, June 4, 2021. Herbs are planted and growing. A great day to taste new flavors.

Try something new in June. Try new flavors:

    • Experiment in the kitchen using new spices for vegetables and/or proteins: smoked paprika, sumac, turmeric, garam masala, harissa, Sichuan pepper, sriracha, cardamom, coriander, ginger
    • Enjoy the process of cooking a new (online) recipe with ingredients you already have.
    • Create a flavor infused water: basil + strawberry, mint + cucumber, lime + coconut, rosemary + blueberry, etc. Lemon can be added to any of these too.

Photo by Laura Cortesi

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Plautus, “Spice a dish with love and it pleases every palate.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 2

Today is Wednesday, June 2, 2021. Beautiful planters on doorsteps. Lots of new landscapes.

Try something new in June. Start with new musical sounds:

    • Explore a new music genre.
    • Listen to a new musical release.
    • Create a new playlist.
    • Share playlists with others.
    • Play new music for your instrument.
    • Learn to sing new songs.
    • Write new lyrics.
    • Try a new instrument.
    • Watch a musical.

Photo by Sudhith Xavier

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Beethoven, “Music can change the world.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 31

Today is Monday, May 31, 2021. Today is a special day to remember and honor those who have served.

During the month of May, we focused on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This final day of May, we explore routines to mark transitions.

    • Sing along as you listen to an upbeat playlist to pump you up for the day.
    • Create a movement or stretching routine to start or end your day.
    • When you open a door to go into another room or building, pause and take a deep belly breath.
    • Wash your hands at the end of a work or school day.
    • Change your outfit to mark the end of the work or school day.
    • Journal or write down everything on your mind to settle your thoughts.
    • Rotate or switch out the clothes in your closet for the new season.
    • Put up a new inspirational quote at the start of the week.

Photo by Dan Deziel

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Aristotle, “Courage is the first of human qualities because it is the quality which guarantees the others.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, May 28

Today is Friday, May 28, 2021. Noticing the social birds so early in the morning. A pleasant way to start the day.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we look at routines to foster our relationships.  Let’s be curious about our work relationships, family, and friend relationships.

Incorporating routines with friends can help grow a friendship, encourage connection with others, and allow for creativity to bloom.

    • Have a standing workout time.
    • Engage in a monthly book club.
    • Establish a standing lunch or dinner date.
    • Have a standing game night.

Photo by Mia Anderson

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by: Maya Angelou “A friend may be waiting behind a stranger’s face.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • With each exhale, use a low pitch voice and hum, “Om.”
  • Feel the vibration of your voice. Repeat 3 or more times.
  • End with a smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 26

Today is Wednesday, May 26, 2021. Noticing floral scents of plants in bloom.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we look at routines to foster our relationships.  Let’s be curious about our work relationships, family, and friend relationships.

Family routines can help open more time for fun activities and decrease stress.

    • Listen fully.
    • Do a brain dump to help prioritize your families’ activities.
    • Organize a family game night.
    • Make time for family walks.
    • Keep a family notepad and write fun notes for each other to see.
    • Share a weekly “Show and Tell” about the week.

Photo by Tobin Rogers

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by: Mike Murdock. “The secret of your future is hidden in your daily routine.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • With each exhale, use a low pitch voice and hum, “Om.”
    • Feel the vibration of your voice. Repeat 3 or more times.
    • End with a smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP