Month: September 2021

Wednesday, September 29

Today is Wednesday, September 29, 2021. Reflecting on the past and all the successful transitions we have completed.

A quote from Alan Watts “The only way to make sense out of change is to plunge into it, and join the dance.”

Photo by: Dave Hoefler

For many, September highlights the transitions of seasons and focus. Transitions offer opportunities for growth and learning. Focusing on the positive outcomes resulting from change may help smooth the transition.

Consider these journaling prompts to assist in adjusting to transition.

    • List 3 positive outcomes that may result from this change
    • I welcome this change because…
    • What about (this change) is important to me?

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • As you remain anchored to your breath, use your senses for a gratitude practice
      • Bring your mind to a sight you are grateful for.
      • Next, bring your mind to a scent you appreciate.
      • Now, think about sounds.
      • Move on to textures that soothe you.
  • Continue to stay anchored to your breath and smile with gratitude.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 27

Today is Monday, September 27, 2021. Appreciating learning opportunities all around me.

A quote from Lin Pernille “Never stop learning, because life never stops teaching.”

Photo by: Arthur Hickinbotham

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to uncover the undiscovered world. Consider the below strategies to enhance learning.

    • Do a “brain dump”, write down all your ideas or possible answers to a question.
    • Have a discussion with someone you know who has a differing opinion than you.
    • Get adequate sleep and stay well hydrated.
    • Arrange to teach someone else what you are trying to learn.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • As you remain anchored to your breath, use your senses for a gratitude practice
      • Bring your mind to a sight you are grateful for.
      • Next, bring your mind to a scent you appreciate.
      • Now, think about sounds.
      • Move on to textures that soothe you.
  • Continue to stay anchored to your breath and smile with gratitude.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 24

Today is Friday, September 24, 2021. Deliberately paying attention to looking up and outwards, recognizing there is so much to see.

A quote from Sydney J. Harris.  “Happiness is a direction, not a place.”

Photo by: Freestocks

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to restart or establish new habits that can be a strong anchor moving forward.

Identify anchoring habits that you’d like to integrate. For example:

    • Engage in a centering routine on waking: smile to yourself as you repeat a positive statement (like the Recharge* one below) or your personal mission statement.
    • Practice routine self-reflections: “How am I doing? How is my energy? What’s influencing my energy? What can I do that will help?”
    • Prior to ending the workday or project, make a summary statement including what you accomplished and what are the next steps, so it is easy to get started again.
    • Cut up and prepare easy-to-grab vegetables for the next day.
    • Keep your water bottle nearby and stay hydrated by drinking water throughout the day.
    • Close out the day by moving your body in a way that releases tension.

*Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 22

Today is Wednesday, September 22, 2021.  In the northern hemisphere, today is the first day of Autumn.  Autumn is a time to balance the warmth of summer with the cooling days of autumn.

A quote from Ruth Ahmed.  “There is something so special in the early leaves drifting from the trees-as if we are all to be allowed a chance to peel, to refresh, to start again.”

Photo by: Mahnoor Shams

For many, September highlights the transitions of seasons and focus. During transitions, anchoring to the positive can support keeping the focus on progress.

Consider these journal prompts:

    • Today, … went well.
    • The good choices I made today are…
    • Today, I enjoyed…
    • Today, I got to…

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 20

Today is Monday, September 20, 2021.  Driving to work and noticing the familiar landmarks.

A quote from Debby Ryan.  “Have an anchor so that life doesn’t toss you around.”

Photo by: Todd Craven

For many, September highlights the transitions of seasons and focus. When we approach transitions with curiosity, we have more options to find strength and joy.  During transitions, anchoring to a routine reminds us of the stability we desire. They can also allow novelty.

Some ideas to adjust old routines or create new ones:

    • Continue to take a family walk (or ride) but maybe at a new time or route.
    • Instead of a tea and coffee date with friends, enjoy a game night.
    • Continue gathering for meals with loved ones; if you can no longer do dinner perhaps breakfast works better.
    • If evening was your wind down time and you can no longer do this, utilize the morning to energize and focus.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Choose an anchor for the day or week.  Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 17

Today is Friday, September 17, 2021. Holding hands. Present. Observing together.

A quote from Sally Ride, “Science is fun. Science is curiosity. We all have natural curiosity.”

Photos by: Susanna Chubinskaya, PhD

For many, September highlights the transitions of seasons and focus. When we approach transitions with curiosity, we have more options to find strength and joy.  Curiosity provides a great way to connect with others.

Get to know something new about someone you see often. This may be:

    • the name of the familiar person at the checkout counter,
    • your colleague’s favorite vacation,
    • a classmate’s favorite music or book,
    • your friend’s “perfect” day,
    • your family member’s proudest accomplishment.

You may even be curious about the “why” behind the answers.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Start every morning with a joke
  • Use that joke to anchor yourself during the day to stay connected to joy.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 15

Today is Wednesday, September 15, 2021. Watching the birds fly, wondering where they are going?

A quote from Arthur Aufderheide, “All knowledge is connected to all other knowledge. The fun is in making the connections.”

Photo by: Jeremy Bezanger

For many, September highlights the transitions of seasons and focus.

So, let’s be curious about being curious. When we approach transitions with curiosity, we have more options to find strength and joy.  Curiosity provides us a chance to grow and learn.  We can use a curiosity journal to explore new ideas.  Use the prompts in your curiosity journal.

    • I wish I knew more about…
    • I’d like to be really good at…
    • I’m fascinated when…

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Start every morning with a joke
  • Use that joke to anchor yourself during the day to stay connected to joy.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 13

Today is Monday, September 13, 2021.  Walking, smiling, and laughing at the frolicking squirrels.

A quote from Snoopy.  “Every time you find some humor in a difficult situation, you win.”

Photo by: Nathan Anderson

For many, September highlights the transitions of seasons and focus. Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

Today, consider leveraging humor to optimize transitions.  Sometimes, finding good natured humor in challenging situations allows the possibility to find new perspectives.  Laughter is also known to improve the immune system and reduce cortisol, the stress hormone.

    • Use self-enhancing humor in your journal. Self-enhancing humor is optimistic, you find humor in yourself and your current situation.
    • Watch your favorite feel-good funny movie or TV show.
    • Share funny animal videos.
    • Find funny jokes.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Start every morning with a joke
  • Use that joke to anchor yourself during the day to stay connected to joy.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 10

Today is Friday, September 10, 2021.  Soft breeze, loud crickets, bright flowers, all belong.

A quote from Epictetus, “Remember that you are an actor in a play, and the playwright chooses the manner of it.”

Photo by: Susanna Chubinskaya

For many, September highlights the transitions of seasons and focus.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

Today, we will explore some ways to nourish your body for optimal function during transitions. 

    • Find ways to stay hydrated. Keep a fresh bottle of water within easy reach, or try brewing a new caffeine-free tea without sweetener. Sip often.
    • Make a list of proteins you like and keep some readily available for when you are hungry. Aim for real food.
    • Include some leafy greens in at least one of your meals. Use as a wrap or in a salad, stir fry, side dish, stew, or soup.
    • Experiment with small amounts of fermented foods like kefir, yogurt, tempeh, miso, kimchi, sauerkraut, to add flavor (and probiotics and other nutrients) to a meal.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Allow a pause in your activities.
  • Breathe in love and peace.
  • Breathe out unease and tension.
  • Repeat as much and as often as you need.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 8

Today is Wednesday, September 8, 2021.  Feeling grateful for energizing and rejuvenating conversations.

A quote from William Bridges. “It is when we are in transitions that we are most completely alive.”

Photo by: Tanja Zollner

For many, September highlights the transitions of seasons and focus.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

Today, we will explore managing stress during transitions. 

    • Prioritize protecting the time for sleep.
    • Maintain connection with loved ones.
    • Tap into your sense of humor, find opportunities to laugh.
    • Frame stressors as a challenge to learn and grow.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Allow a pause in your activities.
  • Breathe in love and peace.
  • Breathe out unease and tension.
  • Repeat as much and as often as you need.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP