Wednesday, November 18

Today is Wednesday, November 18, 2020. The water reflects the sky and moves with the wind. And the ducks are reflected and move the water too.

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. We invite you to explore nourishing activities for your mind and body.

We continue with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you. It helps to 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 nourishing foods or drinks. 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 is a start:

    1. Hydrate with a refreshing glass of water.
    2. Calm your insides with a warm cup of tea.
    3. Prepare healthy whole foods and arrange it to look beautiful and appealing to you. Maybe even capture the moment with a photo.
    4. Connect with various textures and colors as you prepare vegetables to eat.
    5. Make lists of healthy foods to remind you when you are busy. For example, a list of healthy creamy foods, without sugar, and that provide nutrients: yogurt, cottage cheese, hummus, creamy soups, etc.
    6. Embrace the fall by roasting chunks of pumpkin or squash or nuts or seeds to eat and store.
    7. Make a pot of soup with what you have at home.

An inspirational Quote by Dorothy Gilman, “People need dreams, there’s as much nourishment in them as food.”

Photo by: Janko Furlic

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