Month: July 2020

Today is Friday, July 31, 2020. A beautiful day, watching the colors changing in the sky.  

Inspiration: A Quote from Henry David Thoreau

“What you get by achieving your goal is not as important as what you become by achieving your goals.”

Optional 31 Days to Experiencing the Joy of Movement – Established.

Goal: Walking for a minimum of 15 minutes (or more) daily which may extend life expectancy by 3 years. The objective was not to do the most difficult activity, but to move consistently and modify these activities as needed for your safety and your abilities*.

Achieved 31 Days to Experience the Joy of Movement. Month-end Reflection.

Congratulations to those who participated. At the end of your walk today, pause and smile to yourself to acknowledge your self-care. Look back at your journal and summarize your progress and what you have been measuring (time, distance, step counter, fitness tracker, etc.). Review your commitment to yourself for the next month.

Please feel free to share your experiences with us. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner. We’d love to hear from you.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

• 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.
• Visualize your healing breath.
  1. As you breathe in and feel your lungs inflate, visualize that flow of oxygen reach all parts of your body & revitalize all of your cells.
  2. As you breathe out, feel your body settle.
  3. With each breath, feel how you are recharging your body.
  4. Remember, you were designed to heal.

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Today is Thursday, July 30, 2020.  Every time you take one step you use about 200 different muscles—Now that’s the Joy of Movement!

Inspiration: A Quote from Jack Kerouac

“There was nowhere to go but everywhere”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

After your walk today, look back on your walking journal and reflect. What’s changed? What’s the same? What will be your commitment to yourself for the next month? Write it down. “I am going to… [Include who, what, when, where, why].

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

• 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.
• Visualize your healing breath.
  1. As you breathe in and feel your lungs inflate, visualize that flow of oxygen reach all parts of your body & revitalize all of your cells.
  2. As you breathe out, feel your body settle.
  3. With each breath, feel how you are recharging your body.
  4. Remember, you were designed to heal.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Today is Wednesday, July 29, 2020. Listening to a beloved classical piano sonata, sharing an experience that was created over 200 years ago. What a wonderful legacy- to have created beautiful music that still captures and elicits emotion among various people around the world centuries later. 

Inspiration: A Quote from Patricia S. Churchland

“Being engaged in some way for the good of the community, whatever that community, is a factor in a meaningful life. We long to belong, and belonging and caring anchors our sense of place in the universe.”

Photo by Dan Deziel, “Tulip Poplar”

Optional 31 Days to Experiencing the Joy of Movement. Day #29.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

The mid-week walk: Relax your shoulders while walking. Roll your shoulders back as you walk. Let your hands be loose. What is your jaw doing? Relax your jaw while you are walking.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

• 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.
• Visualize your healing breath.
  1. As you breathe in and feel your lungs inflate, visualize that flow of oxygen reach all parts of your body & revitalize all of your cells.
  2. As you breathe out, feel your body settle.
  3. With each breath, feel how you are recharging your body.
  4. Remember, you were designed to heal.

With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Today is Tuesday, July 28, 2020. Crossing the bridge over water, not knowing what is on the other side, finding the journey continues, seeing more each day.

Inspiration: A Quote from Ken Poirot

“True beauty is a warm heart, a kind soul, and an attentive ear.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

4 Weeks completed. Walking allows us freedom to move and think. Consider how your body and mind will benefit as you choose how to proceed after July. How has your daily walk fit into your life? Decide what you will keep moving forward.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

• 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.
• If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
  • Stop
  • Take a Breath
  • Open and Observe
  • Proceed

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP  

*Please confirm with your doctor which activities are appropriate for you.

 

 

Today is Monday, July 27, 2020. Reflecting on the privilege of being able to share our Daily Gift of Vitality, we appreciate that humans have found ways to stay connected to other humans even when we cannot see or hear each other. These daily walks provide time to think about opportunities to promote love, healing and compassion in the world.

Inspiration: A Quote from Erik Campano

“Joy is human connection; the compassion put into every moment of humanitarian work; joy is using your time to bring peace, relief, or optimism to others. Joy gives without the expectation—or wish—of reciprocity or gratitude. . .. Joy immediately loves the individual in need and precedes any calculation of how much the giver can handle or whom the giver can help.”

Optional 31 Days to Experiencing the Joy of Movement. Day #27. Moving along.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

5 more days of July. Notice how has your walking changed since the start. Are you walking faster, longer or different routes? Do you swing your arms more? How do feel during your walk? How you feel after your walk? Make a note in your journal when you are logging your progress.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

• 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.
• If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
  • Stop
  • Take a Breath
  • Open and Observe
  • Proceed

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Today is Saturday, July 25, 2020. Listening to the morning birds, watching the sun rise, the cool air is perfect for walking. It’s a slow start to the day.

Inspiration: A Quote from Seneca

“While we teach, we learn.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Today is great day to walk to refresh. Walk joyfully. Energize with clear fluids. Find your healthiest food options. Give yourself time to rest and sleep. Connect with someone you love. Send a note of appreciation to someone you are thinking of.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

• 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.
• If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
  • Stop
  • Take a Breath
  • Open and Observe
  • Proceed

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.