Monday, September 7

Today is Monday, September 7, 2020. Today, we honor parents, teachers and students who are adjusting to new learning environments.

As the beginning of a school year for many, here is an inspirational quote by George Washington Carver, “Education is the key to unlock the golden door of freedom.”

Photo by: Aaron Burden

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity:  Reset with movement. At any time, in any space, moving your body can signal to your body to adapt, heal and thrive. It can also improve mood and the ability to focus and learn. (Tip: This is helpful for children too- especially with eLearning.)

If you are seated for prolonged periods of time, allow your body the freedom to move. Find a way to make more movement a part of your life by linking it with regular activities. Here are 10 suggestions. Pick one or two and establish those new self-care habits that will help you.

1. 1. Get up every time you answer the phone.
   2. Walk or pace when you listen to a lecture, audio book, podcast or music.
   3. Take the stairs to use the restroom on a different floor.
   4. Open up your chest and stretch out your arms, roll your shoulders back each time you send an email, tweet or post content online.
   5. Use a stand-up desk during all or part of your school or workday.
   6. Add abdominal crunches or push ups or squats during commercials or breaks.
   7. When you are shifting activities, lessons, tasks, choose a burst of activity to reset and clear your mind. For example: march or run in place, perform a set of jumping jacks, practice boxing moves in the air, hula hoop moves or high knees.
   8. Whenever your mind has difficulties focusing, walk to get ice or top off your water or tea.
   9. Go through a series of yoga moves- like sun salutations- in less than 90 seconds before washing your hands at mealtime.
   10. Every time you look at the clock, roll your shoulders and shake out your arms.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of 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. We are all connected. We can be resilient together.”

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.
  • Practice the Mountain Meditation to connect with your inner strength and stability.
    1. Envision a mountain, see the intricate details of the mountain.
    2. Bring the majesty of the mountain inside of you, and be one with the mountain.
    3. Feel the strength and stability of the mountain.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP