Month: January 2021

Friday, January 29

Today is Friday, January 29, 2021. Walking along the path, noticing the quiet, seeing a still pond.

An inspirational quote by Ann Landers, “Warmth, kindness, and friendship are the most yearned for commodities in the world. The person who can provide them will never be lonely.”

The Joy of January. This is a symbolic month to launch the new year to lay the foundation for a brighter future. 

Looking ahead to this weekend, and then February, find a moment to pause and reflect on January. Take a moment to make a list of all the things that were wonderful in January. Include the things you are proud of, that you feel good about, who you appreciated, what you learned. An end of the month Positivity Briefing is a nice way to capture life’s wonderful-ness so you can return to at any time in the future. Over time, you will have a collection documenting your personal growth, joys and the positivity in your life.

Photo by Robert Thiemann

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah” …
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Finally, take another deep belly breath and let out all the air in your lungs with a releasing sigh.
    • Shimmy your shoulders and shake out your arms. Smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, January 27

Today is Wednesday, January 27, 2021. Walking outside during sunrise, bundled, and generating warmth, a peaceful moment.

An inspirational quote by Anna Sewell, “It is good people who make good places.”

The Joy of January. This is a symbolic month to launch the new year to lay the foundation for a brighter future. 

Midweek is a good time to check in and see how you are doing. Choose at least one day a week and pause to self reflect with: How am I doing? How is my energy? What has influenced me? What can I do to make it better? To establish this self reflection habit, consider setting a calendar reminder at least once a week.

Photo by Dr. Susan Chubinskaya

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah” …
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Finally, take another deep belly breath and let out all the air in your lungs with a releasing sigh.
    • Shimmy your shoulders and shake out your arms. Smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, January 25

Today is Monday, January 25, 2021. The days are getting longer. The chilly mornings are brighter.

An inspirational quote by William Arthur Ward, “A warm smile is the universal language of kindness.”

The Joy of January. This is a symbolic month to launch the new year to lay the foundation for a brighter future. 

Create a plan to continue learning and experiencing new things throughout the year. You might start a list of books to read, practice playing an instrument or speaking a foreign language, or find new music to listen to, recipes to try, walking paths to explore, dance moves to master, games to play, vocabulary words to learn, skills to develop, etc. Regardless of outside events, personal growth can feel so good.

Photo by David Clode

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah”…
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Finally, take another deep belly breath and let out all the air in your lungs with a releasing sigh.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 22

Today is Friday, January 22, 2021. As the weekend approaches, there is an opportunity to be reflective and to appreciate the positive influences in life.

An inspirational quote by Lao Tzu. “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.”

The Joy of January. This is a symbolic month to launch the new year to lay the foundation for a brighter future. 

Establish centering items that naturally connect you with positive feelings and that ground you. Centering items can be anything that is meaningful to you – a special cup, photos, piece of art, view of water or nature, a reminder of someone you love, a colorful token, inspirational quote, beautiful color arrangement, a ring, images of the sky, etc.

Place them in places you can see at various times throughout your day. When you have moments of disruption or are experiencing escalating reactive feelings, look to your centering item, take a deep belly breath and allow yourself to tap into your calmness and inner strength.

Photo by Dan Deziel

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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.
    • Wrap your arms around yourself into a warm embrace.
    • Close your eyes and tighten your embrace.
    • Take 3 deep belly breaths and release into your supportive embrace with each exhalation.

Recharge yourself and spread love and compassion when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, January 20

Today is Wednesday, January 20, 2021.  Transitions and change are part of life. Taking moments to check-in and connect with love.

An inspirational quote by Maya Angelou. “Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.”

The Joy of January. This is a symbolic moment to launch a new year to lay the foundation for a brighter future. 

To move forward may require courage. Practice developing courage.

    1. Look forward and imagine what is possible. Write it down.
    2. Try something new.
    3. Turn off electronics for a time period.
    4. Embrace uncertainty.
    5. Send a note of appreciation to someone you have been thinking about.
    6. Wear a bright color.
    7. Share your writing, artwork, or music with others.
    8. Do the next thing to move you towards your dreams.
    9. Ask for help, support, guidance, mentorship.
    10. Kindly decline when you need to.

Photo by Jessica Ruscello

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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.
    • Wrap your arms around yourself into a warm embrace.
    • Close your eyes and tighten your embrace.
    • Take 3 deep belly breaths and release into your supportive embrace with each exhalation.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, January 18

Today is Monday, January 18, 2021.  Today is a day that many remember the Reverend Martin Luther King Jr.  One of his beliefs was that all progress is worthwhile even if it feels slow.

An inspirational quote by Martin Luther King Jr. “If you can’t fly, then run.  It you can’t run, then walk.  If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future. 

Consider taking time to put yourself at the “top of the list”.  Our “To Do” lists are often filled with work obligations or caring for others, find some moments to meet your needs and wishes.

    1. Prepare your favorite meal
    2. Go to bed early
    3. Sleep in
    4. Take a nap
    5. Do an in-home spa treatment
    6. Catch up with a friend
    7. Read a great book
    8. Take up a new hobby you have always wanted to try
    9. Pause for body check-in breaks
    10. Go for a walk

Photo by Tim Swaan

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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, wrap your arms around yourself into a warm embrace.
    • Close your eyes and tighten your embrace.
    • Take 3 deep belly breaths and release into your supportive embrace with each exhalation.
    • Release and smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 15

Today is Friday, January 15, 2021. Wondering if birds share what they see with each other.

An inspirational quote by Mandy Hale, “You don’t always need a plan. Sometimes you just need to breathe, trust, let go, and see what happens.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Pick one day each week to look back at your week and let your mind unload. Begin the process by drawing or writing down everything on your mind and let it rest outside of your mind.  You can return to it at any time. *Tip: Remember those daily 15 minute walks established in July? Taking that walk beforehand might help get the process started or taking the walk afterwards may allow you an opportunity to refresh your brain.

Photo by Dr. Susan Chubinskaya

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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.
    • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
      • Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, January 13

 Today is Wednesday, January 13, 2021. The beautiful red Garnet is the birthstone for the month of January.  It represents balance.

An inspirational quote by Booker T Washington “If you want to lift yourself up, lift someone else up”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Take some time for random acts of kindness that you can carry out all year long, below are a dozen examples:

      1. Say “Good Morning.”
      2. Say “Good Night.”
      3. Say “Thank You.”
      4. Pay someone a compliment.
      5. Shovel someone’s snow.
      6. Clean the snow off someone’s car.
      7. Offer to pick up groceries for someone.
      8. Offer to babysit for a single parent.
      9. Put some coins in an expired parking meter.
      10. Let someone merge in front of you on the expressway.
      11. Hold the door open for someone.
      12. Let someone go ahead of you in the grocery store line.

Photo by Dr. Jose Velasco, “Solitude and Resilience”

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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.
    • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
      • Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, January 11

 Today is Monday, January 11, 2021. It’s National Clean off Your Desk Day.  Finding serenity and inspiration in organizing and decluttering the workspace.

An inspirational quote by Diane Von Furstenberg “It is so important to take time for yourself and find clarity.  The most important relationship is the one you have with yourself.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Take a few minutes to write a letter to yourself.  Possible topics to include in your note: past year accomplishments, aspirations for the coming year, your greatest strengths, things that make you happy, people you want to connect with, new activities you would like to try.

Once you complete the letter set it aside so you can open it in the Spring, place a reminder on your calendar.   In the Spring you can add to the letter and set the updated letter aside for you to open in the summer.  Continue with this at the start of each season.  What a beautiful gift to yourself.

Photo by Dr. Jose Velasco

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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.
    • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
      • Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 8

Today is Friday, January 8, 2021. Focusing on the boost from walking outdoors even in colder weather. Accepting the weather as it comes and adjusting plans accordingly.

An inspirational quote by Rosa Parks. “Each person must live their life as a model for others.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future. 

Fridays can be days for reflection and releasing. Pause and review the past week. What did you feel good about? When did you smile? Who added laughter into your life?

Photo by Casey Horner

Use this Mindfulness Activity to calm your Body and Mind:  

    • 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.
    • Breathe in Energy & Generate vibrations.
      1. Take a deep breath in, feeling your lungs expand.
      2. When you breath out, smile and hum loudly. Feel the vibrations in your neck.
      3. Repeat 2 times and notice those vibrations rippling outward. Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP