Tuesday, April 7

Today, is Tuesday, April 7, 2020. The trees look different every day and the weather changes.  

There is uncertainty and fear around us right now. There is also love and kindness around us, always.  

 During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.  

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep: 

  • Roll your shoulders back, 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. 
  • Move on to Squeezing Out Stress – Adapted by Donald Altman’s The Mindfulness Toolbox 
    1. Focus on your feet. Clench your feet, like they are gripping a ball. Breathe out fully as you release tension in your feet.  
    2. Now, work your way up your body, move to your shins and calves, tightening the muscles and then breathe out and release the tension in those muscles. 
    3. Continue to repeat as you move up the body- thighs & buttocks, then stomach, then back, shoulders & neck, then your face. 
    4. Feel the muscles loosening and relaxing and allow a moment to calm the body. 

Anchor yourself with this daily statement: 

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.” 

 Today’s Inspiration is a Quote from Adam Grant: 

“When grieving normalcy, it’s worth remembering: This isn’t permanent. We don’t know when it will end, but we do know it’s temporary. Letting emotions in doesn’t give them power over us. It gives them room to move through us.” 


With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP