Monday, November 16

Today is Monday, November 16, 2020. Many connected around the world in creative ways to celebrate Diwali, the Festival of Lights. This is a season to tap into love, joy and warm wishes.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

We begin today with a series of prompts that can be used to create your personal list of activities that shift your energy and are relaxing or calming for you. You can organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of physical activities. Organize the list in order of easiest to do anywhere or shortest amount of time to longest amount of time required. That way, when you need a quick burst to reset you, it will be the first thing you see.

Here are some examples that you may put on your list: shake out your whole body, walk, take the stairs, run, hold plank pose, practice Sun Salutations (yoga), dance, air boxing, gardening, dribble a ball, kick a hacky sack, pump out a workout from an app, lift weights, practice tai chi or martial arts, play with kids or pet, jumping jacks, burpees, squats, lunges, push ups, ab crunches, stretches, jump rope, hula hoop, swim, practice sports moves, rowing, biking, skating, pilates, etc.

An inspirational Quote from Carol Welch, “Movement is medicine for creating change in a person’s physical, emotional, and mental states.”

Photo by: Aswathy N

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy 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.
  • Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
  • Repeat 2 more times, then lower your arms and release your shoulders.
  • Smile inside and carry your sense of calm with you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

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