Month: February 2021

Friday, February 26

Today is Friday, February 26, 2021.  The full moon in February is called the” Snow Moon”.

An inspirational quote by Marcus Aurelius Antoninus.  “Very little is needed to make a happy life: it is all within yourself, in your way of thinking.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be warmed by happiness and joy. 

Laughter improves the function of the mind and body. It connects people and relaxes the body.  It often causes others to smile and laugh too. Allow yourself daily doses of laughter. Keep a list of what makes you laugh. It may be humorous people, animals, visual images, memes, cartoons, audio or video clips, photos, books, autocorrected text messages, memories, and stories. Sometimes, laughter is a natural part of the day. Other times, you can deliberately turn to those things that make you laugh out loud.

Photo by Catrina Farrell

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.   
  • Explore a Loving Kindness Practice
  • Find a comfortable position.
    • Take several calming belly breaths.
    • Repeat positive phrases towards yourself.
      • May I be happy.
      • May I be healthy.
      • May I be peaceful.
      • May I be strong.
      • May I be confident.
    • Smile to yourself.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Wednesday, February 24

Today is Wednesday, February 24, 2021.  When outside, do you notice any different color palettes?  Has the snow brought a peaceful silence?  Are there any animals scurrying about?

An inspirational quote by Mark Twain.  “The best way to cheer yourself up is to try and cheer somebody else up.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be warmed by happiness and joy.

Staying connected with friends, family, and community can spark happiness.

      • Reach out to friends and family you have not spoken to for a while, call or send a note.
      • Smile to people.
      • Volunteer.
      • Be fully present during conversations.
      • Send or drop off a care package for someone.

Photo by Hans-Jurgen Mager

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.
  • Explore a Loving Kindness Practice
    • Find a comfortable position.
    • Take several calming belly breaths.
    • Repeat positive phrases towards yourself.
      • May I be happy.
      • May I be healthy.
      • May I be peaceful.
      • May I be strong.
      • May I be confident.
    • Smile to yourself.

 Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, February 22

Today is Monday, February 22, 2021.  While we are dreaming of warmer weather in the North, February is a great time to start planning your summer garden.

An inspirational quote by Samuel Taylor Colridge.  “The happiness of life is made up of the little charities of a kiss or smile, a kind look, a heartfelt compliment.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be warmed by happiness and joy.

Pause to appreciate the goodness that surrounds you.

      • Keep a gratitude journal.
      • Verbalize gratitude to others.
      • Replay happy memories.
      • After waking in the morning think of one thing you are grateful for.
      • Tell someone you work with, what you appreciate about them.

Photo by: Fran Lee

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.
  • Explore a Loving Kindness Practice
    • Find a comfortable position.
    • Take several calming belly breaths.
    • Repeat positive phrases towards yourself.
        • May I be happy.
        • May I be healthy.
        • May I be peaceful.
        • May I be strong.
        • May I be confident.
    • Smile to yourself.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, February 19

Today is Friday, February 19, 2021. National Caregivers Day honors those who provide compassionate care to others. This special day is 5 years old today.

An inspirational quote by Willie Cobb, “It’s a matter of reminding people of how valuable they are, because they can easily forget.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with kindness. Showing kindness towards yourself and others can be an expression of love.

Find opportunities to be kind to you:

      • Take a moment to recognize and list wonderful and amazing things about you.
      • Nourish your body with health-promoting foods like protein and vegetables and drink plenty of water.
      • Pamper your body with physical activity that you enjoy.
      • Treat yourself to dedicated time this weekend to do something that brings you joy.
      • Allow yourself enough time to sleep until you feel rested.

Photo by Brian McMahon

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.
      • Focus your attention on your right great toe. Tap it up and down.
      • Shift your focus to your right elbow and notice where your elbow is.
      • Glide your focus to the center of your chest and breathe in peace and breathe out what you no longer need.
      • Continue to breathe in peace and breathe out what you no longer need, for as long as you like.
      • Smile when you are ready to move forward.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, February 17

Today is Wednesday, February 17, 2021.  In the United States, this day is known as Random Acts of Kindness day.

An inspirational quote by Bob Kerrey, “Unexpected kindness is the most powerful, least costly, and most underrated agent of human change.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with kindness. Showing kindness and compassion for yourself and others can be an expression of love.

Performing Random acts of kindness has many benefits including decreasing blood pressure and stress.  Try some of these random acts of kindness and see how your body responds.

      • Offer up your seat on public transportation.
      • Carry someone’s groceries for them.
      • Smile at 5 people you do not know today.
      • Thank someone.
      • Hold the door open.
      • Hold the elevator for someone.
      • Send a postcard to someone who lives alone.
      • Make a donation to a charitable cause.
      • Send a letter of appreciation to a teacher, a mentor, a coworker, or a friend.

Photo by Ravi Pinisetti

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.
      • Focus your attention on your right great toe. Tap it up and down.
      • Shift your focus to your right elbow and notice where your elbow is.
      • Glide your focus to the center of your chest and breathe in peace and breathe out what you no longer need.
      • Continue to breathe in peace and breathe out what you no longer need, for as long as you like.
      • Smile when you are ready to move forward.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, February 15

Today is Monday, February 15, 2021. On this day in 1564, the Italian Astronomer and mathematician, Galileo was born.

An inspirational quote by Oprah Winfrey, “Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with kindness. Showing kindness towards yourself and others can be an expression of love.

Discover ways to experience peace and comfort and warm feelings towards anybody you are interacting with or spending time with, including yourself. Setting any thoughts of judgement aside, access that feeling of kindness for yourself and others. Allow that connection with the deeply human feelings and share it.

Photo by Kristopher Roller

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.
      • Focus your attention on your right great toe. Tap it up and down.
      • Shift your focus to your right elbow and notice where your elbow is.
      • Glide your focus to the center of your chest and breathe in peace and breathe out what you no longer need.
      • Continue to breathe in peace and breathe out what you no longer need, for as long as you like.
      • Smile when you are ready to move forward.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Friday, February 12

Today is Friday, February 12, 2021. Today is Abraham Lincoln’s birthday, the 16th president of the United States- remembered for his Empathy and Compassion for others.

An inspirational quote by Abraham Lincoln. “I don’t like that man.  I must get to know him better.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with compassion.

Another component of Compassion is allowing yourself to receive compassion from others.  Allow yourself to let others’ love and compassion lift you and support you during difficult times.  Compassion can help you recharge and continue to move forward.  Reflect on times you have received compassion; how did you feel?

Photo by: 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.
    • Try a “R.A.I.N.” practice to help clarify emotions:
      • R—Recognize that you are experiencing feelings
      • A—Allow the feelings to be there
      • I—Investigate how these feelings are being manifested in your body
      • N—Non-judgmental—our feelings are not right or wrong, it is simply where we are at right now.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, February 10

Today is Wednesday, February 10, 2021. The violet is the February birth flower.  It symbolizes loyalty and faithfulness.

An inspirational quote by Zora Neal Hurston: “Love makes your soul crawl out from its hiding space.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with compassion.

Reflect on a time when you showed compassion toward others, what feelings did you experience?  Some ways to show compassion include:

    • Praise and encourage others
    • Make eye contact
    • Actively listen when someone is speaking with you
    • Share joy and sadness with others

Photo by Jack Skinner

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.   
    • Try a “R.A.I.N.” practice to help clarify emotions:
      • R—Recognize that you are experiencing emotions
      • A—Allow the feelings to be there
      • I—Investigate how these feelings are being manifested in your body
      • N—Non-judgmental—our feelings are not right or wrong, it is simply where we are at right now.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, February 8

Today is Monday, February 8, 2021. A deep freeze and bright snow in many parts. Brilliant contrast for photos.

An inspirational quote, “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” ~Dalai Lama

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with compassion.

Find opportunities to demonstrate compassion towards yourself and others. Listen, reflect, observe, and connect with love and kindness. Practice awareness and responding thoughtfully from a place of love and kindness. While it is often easier to show compassion to others, allow yourself the same love and kindness.

Photo by Denys Nevozhai

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.   
    • Try a “R.A.I.N.” practice to help clarify emotions:
      • R—Recognize that you are experiencing emotions
      • A—Allow the feelings to be there
      • I—Investigate how these feelings are being manifested in your body
      • N—Non-judgmental—our feelings are not right or wrong, it is simply where we are at right now.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, February 5

Today is Friday, February 5, 2021. Being present. Gazing across the pond. Seeing a few brown leaves hanging from the branches. A robust squirrel scurried by.

An inspirational quote by Martin Luther King Jr. “Intelligence plus character, that is the true goal of education.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with warmth.

Human beings naturally learn and seeing progress is satisfying. Anytime today or this weekend, identify one thing you want to learn more about or learn to do better this month. You may already have started your learning plan. The list of options is extensive: history, cooking, kitting, coding, drawing, playing an instrument, dancing, working out, meditation, happiness, writing, organizing, cleaning, nutrition, etc.

Choose one thing and make dates with yourself to spend some time advancing your learning. To enjoy your progress, mark it someplace where you can see it. It could be hash marks for each time you spend some time on it, it could be logging it in a journal or crossing it off on the calendar, or you could add a bead or stone to a jar and see it filling up over time.

Photo by Charles Folscher

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.
    • Roll your shoulders back and lace your fingers behind you-like you are holding your own hands behind you. Let your chest puff out and take a deep breath in.
    • As you breathe out, bring your chin down gently and feel the release in the back of the neck and shoulders. Take another long breath in and out.
    • Release your hands, bring your head back to neutral, and smile.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP