May 2021 – Daily Gift of Vitality

Monday, May 31

Today is Monday, May 31, 2021. Today is a special day to remember and honor those who have served.

During the month of May, we focused on routines. Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions! This final day of May, we explore routines to mark transitions.

- Sing along as you listen to an upbeat playlist to pump you up for the day.
- Create a movement or stretching routine to start or end your day.
- When you open a door to go into another room or building, pause and take a deep belly breath.
- Wash your hands at the end of a work or school day.
- Change your outfit to mark the end of the work or school day.
- Journal or write down everything on your mind to settle your thoughts.
- Rotate or switch out the clothes in your closet for the new season.
- Put up a new inspirational quote at the start of the week.

Photo by Dan Deziel

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Aristotle, “Courage is the first of human qualities because it is the quality which guarantees the others.”

Use this Mindfulness Activity to Re-energize 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.
- Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
- Stretch out your fingers and hands and wiggle them.
- Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, May 28

Today is Friday, May 28, 2021. Noticing the social birds so early in the morning. A pleasant way to start the day.

During the month of May, we are focusing on routines. Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions! This week we look at routines to foster our relationships. Let’s be curious about our work relationships, family, and friend relationships.

Incorporating routines with friends can help grow a friendship, encourage connection with others, and allow for creativity to bloom.

- Have a standing workout time.
- Engage in a monthly book club.
- Establish a standing lunch or dinner date.
- Have a standing game night.

Photo by Mia Anderson

Recharge yourself and share positive energy when you repeat:

A quote by: Maya Angelou “A friend may be waiting behind a stranger’s face.”

Use this Mindfulness Activity to Re-energize 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.
With each exhale, use a low pitch voice and hum, “Om.”
Feel the vibration of your voice. Repeat 3 or more times.
End with a smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, May 26

Today is Wednesday, May 26, 2021. Noticing floral scents of plants in bloom.

Family routines can help open more time for fun activities and decrease stress.

- Listen fully.
- Do a brain dump to help prioritize your families’ activities.
- Organize a family game night.
- Make time for family walks.
- Keep a family notepad and write fun notes for each other to see.
- Share a weekly “Show and Tell” about the week.

Photo by Tobin Rogers

Recharge yourself and share positive energy when you repeat:

A quote by: Mike Murdock. “The secret of your future is hidden in your daily routine.”

Use this Mindfulness Activity to Re-energize 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.
- With each exhale, use a low pitch voice and hum, “Om.”
- Feel the vibration of your voice. Repeat 3 or more times.
- End with a smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, May 24

Today is Monday, May 24, 2021. Walking down the street, noticing the full canopy of leaves flowing with the breeze.

Many of us spend the majority of our day at work with coworkers. Building those relationships can bring satisfaction and creativity.

- Invite someone you don’t know well to have lunch with you.
- Start a walking group during lunch, before or after work.
- Volunteer together for charity.

Photo by Fran Lee

Recharge yourself and share positive energy when you repeat:

A quote by Mark Kostabi, “Out of routines comes inspiration.”

Use this Mindfulness Activity to Re-energize 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.
- With each exhale, use a low pitch voice and hum, “Om.”
- Feel the vibration of your voice. Repeat 3 or more times.
- End with a smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, May 21

Today is Friday, May 21, 2021. Noticing where there is abundance. So much to appreciate.

During the month of May, we are focusing on routines. Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions! This week we look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to have routines to interrupt sedentariness throughout the day.

- - - Before you pick up the phone or device, if you are seated, stand up and stretch up and lift your chin up and lower your shoulders before you sit back down.
    - Amplify a short break by stepping outside, taking a walk or even just looking out the window at the sky while taking deep belly breaths feeling the air move in and out of your body.
    - When you are transitioning from one virtual meeting or class to another, get up from your chair and step out of the room, shake out your arms and legs, stretch and return to start the next thing.
    - See if you can have walking meetings or take the phone call while standing and pacing.
    - Every time you stand up, do a wall push up or two.

Photo by Ja Ma

Recharge yourself and share positive energy when you repeat:

A quote by Wayne Dyer, “Doing what you love is the cornerstone of having abundance in your life.”

Use this Mindfulness Activity to Re-energize 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.
- Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
- While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
- Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, May 19

Today is Wednesday, May 19, 2021. Midweek brisk stroll through the neighborhood. Love passing the pond and seeing the ducks.

During the month of May, we are focusing on routines. Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions! This week we look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to have routines to hydrate throughout the day.

- At the start of the day, fill up a cup or water bottle and keep it within easy reach to simplify staying hydrated.
- After a bathroom break, hydrate your body by drinking water.
- When you need to refill your cup or water bottle, take the long way to walk a few extra steps or walk up or downstairs.
- Fill a pitcher of water with slices of fruit, vegetables and/or herbs for a refreshing recharge.
- If your activity tracker reminds you to stand up, enjoy a sip of water too.

Photo by Miguel Alcantara

Recharge yourself and share positive energy when you repeat:

A quote by Thomas Edison, “If we did all the things we are capable of, we would astound ourselves.”

Use this Mindfulness Activity to Re-energize 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.
- Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
- While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.

Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, May 17

Today is Monday, May 17, 2021. Totally energized for the morning walk, rain or shine. Ready to start.

During the month of May, we are focusing on routines. Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions! This week we look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to build regular moments for a quick recharge.

- When you reach out to open a door, take a deep belly breath in. When you open the door, breathe out and release your shoulders.
- As you wash your hands, take a moment to massage your hands making sure to knead your palms and fingers too.
- In between activities, look at your favorite photo(s) of loved ones.
- Listen to music that gives you a boost or helps you concentrate or that calms you whenever you can.
- At various moments when you want to reset your mind, re-read the Daily Gift of Vitality and keep it close for easy access. =)

Photos by: Kevin Leavesley, “Lucy”

Recharge yourself and share positive energy when you repeat:

A quote by Rumi, “Let the beauty of what you love be what you do.”

Use this Mindfulness Activity to Re-energize 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.
Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, May 14

Today is Friday, May 14, 2021. The grass is lush and the trees are filling in with leaves. Spring provides fresh perspectives.

Once we get into the bed, we want to have a calming routine as well…

- Visualize peaceful scenes; think calming thoughts.
- Try progressive muscle relaxation starting from the top of your head and work your way down the body.
  - Slowly tense one group of muscles while you inhale for the count of 5.
  - Hold the tension for 5 seconds, then release with a slow exhale.
  - Focus on relaxing that muscle group for 10 seconds.
  - Move to the next muscle group and repeat working your way down the body.

Photo by: Sonika Agarwal

Recharge yourself and share positive energy when you repeat:

A quote by Elie Wiesel. “Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed.”

Use this Mindfulness Activity to Re-energize 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.
- Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
- Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, May 12

Today is Wednesday, May 12, 2021. Walking along the pond, noticing the ducks go with the flow. They are so present.

Get a head start for the next day:

- Prepare your “To Do” list for tomorrow and include what you are most looking forward to.
- Do some of your typical morning chores the day before: organize your lunch, set out your clothes.
- Pack your school or work bag.
- Visualize a successful day.

Photo by: Nathan Anderson

Recharge yourself and share positive energy when you repeat:

An Irish Proverb. “A good laugh and a long sleep are the best cures in the doctor’s book.”

Use this Mindfulness Activity to Re-energize 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.
- Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
- Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, May 10

Today is Monday, May 10, 2021. Every new day bring us an opportunity to honor and remember our loved ones.

Calming bedtime routines prepare the body and mind for rest.

- Turning off electronics-phone, computer, TV- at least one hour before bed.
- Dim the lights.
- Instead of phone, computer, or TV time, listen to music, read a book, or journal.

Photo by: Clay Banks

Recharge yourself and share positive energy when you repeat:

A quote by Dalai Lama, “Sleep is the best meditation.”

Use this Mindfulness Activity to Re-energize 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.
- Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
- Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP