Month: October 2022

Monday, October 31

Today is Monday, October 31, 2022.  The leaves crunching, the excitement in the air, outfits ready.

A quote by Bono, “Music can change the world because it can change people.”

Photo by Dan Deziel, Orange Splendor

October is the perfect time to engage your inner creative self.  This is the perfect time to create a new playlist to set the mood! Choose music that is uplifting, cheerful or inspires movement. Select pieces that make it fun to cook in the kitchen or boosts that loving feeling! Choose what you love.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 getting taller, stretching the spine.
  • Breathe out, hum and smile.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 28

Today is Friday, October 28, 2022.  Fun weekend ahead!

A quote by Julia Child, “This is my invariable advice to people: Learn how to cook—try new recipes, learn from your mistakes, be fearless and above all have fun.”

Photo by Ratul Ghosh

October is the perfect time to engage your inner creative self.  Be creative in the kitchen. Consider trying globally inspired spice combinations with your favorite proteins and veggies. Here’s 10 to get inspired:

  • Moroccan & North African: Ras al hanout is a combo of cinnamon, coriander, cumin, ginger, turmeric. Consider also mint, cayenne, allspice, cardamom, cloves
  • Indonesian: Cinnamon, cumin, turmeric, and coriander are common. Also, ginger, lime leaves, lemongrass, tamarind, nutmeg
  • Caribbean: Allspice, cinnamon, nutmeg, cloves, ginger, paprika, chilies, peppers, mustard seed, lime
  • Mexican: Allspice, cinnamon, chili peppers, cumin, garlic, cilantro, tomatillos, oregano
  • Indian: Cinnamon, cloves, coriander, cumin, tamarind, chilies, curry, ginger, mustard, fenugreek, saffron, turmeric
  • Chinese: ginger, garlic, soy sauce, star anise, orange, sesame, peppers, chilies, cloves
  • Japanese: ginger, garlic, soy sauce, dashi fish stock, horseradish, rice wine vinegar, sesame
  • French: Chives, chervil, parsley, thyme, marjoram, mint, rosemary, fennel, basil, mustard
  • Greek: Garlic, lemon, rosemary, oregano, cinnamon, olives
  • Italian: Garlic, basil, rosemary, oregano, thyme, olives

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 26

Today is Wednesday, October 26, 2022.  As the wind blows, noticing the colorful leaves hanging on.

A quote by: Sahara Sanders. “Photography is a magical kind of art that allows people to preserve time and moments, and to describe the world the way they see it.”

Photo by: Fran Lee

October is the perfect time to engage your inner creative self.  Use photography to tell your story.  Use the photos to document your experiences and feelings.  Create scrapbooks to record your history.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 24

Today is Monday, October 24, 2022.   Looking up to the clouds? What do I see?

A quote by: Susan Allen Toth.  “Each garden has its own surprise.”

Photo by: beekeepx

October is the perfect time to engage your inner creative self.  As we prepare gardens for the winter months, spend some time thinking about the next garden, indoors or outdoors, where ever you can grow plants. Can you add or move some new plants?  Can you add some different colors?  Maybe add some art pieces to your garden.  

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 21

Today is Friday, October 21, 2022. Feeling refreshed by the cool fall air.

A quote by: Victoria Erickson. “If a year was tucked inside of a clock, then autumn would be the magic hour.”

Photo by: Maxim Gurtovoy

October is the perfect time to engage your inner creative self.  Take some time to plan and create holiday displays to share with neighbors, family, and friends.  Create Displays for:

  • Your home
  • Work
  • Your car
  • Your garden
  • Your pets

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, Listen…
  • Sit quietly with your hands closed in your lap
  • Close your eyes briefly
  • See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 19

Today is Wednesday, October 19, 2022.  Watching the leaves gently fall from the trees to blanket the gardens.

A quote by Amit Ray. “Fallen leaves on the ground are the golden song of immortal creativity”

Photo by Xurzon

October is the perfect time to engage your inner creative self.  Think about new ways to spend time with friends and family.

  • On game night, create new rules for your favorite games or try new games
  • Host a talent show
  • Throw a party based on your favorite historical event

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, Listen…
  • Sit quietly with your hands closed in your lap
  • Close your eyes briefly
  • See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 17

Today is Monday, October 17, 2022. Welcoming the start of a new week, open to all the possibilities ahead!

A quote by Arthur Ashe. “Start where you are.  Use what you have. Do what you can”

Photo by Olena_Z

October is the perfect time to engage your inner creative self.  As you start the week, be creative about new ways to be active.

  • Utilize a stand-up desk
  • Sign up for a new type of exercise class
  • Continue your walking routine outside in the cooler weather
  • Take the stairs
  • Host a dance party

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, Listen…
  • Sit quietly with your hands closed in your lap
  • Close your eyes briefly
  • See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 14

Today is Friday, October 14, 2022. Fall colors ablaze and alive! Hello, Weekend!

A quote by Neil Gaimen, “The world always seems brighter when you’ve just made something that wasn’t there before.”

Photo by Josh Hild

October is the perfect time to engage your inner creative self. Reflect on your week and use the inspiration from what you learn, to write a poem, draw, journal, write a story, create music.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • While standing or sitting, feel your feet on the ground, feel the support of the earth underneath you.  Once you feel the support of the earth move up the body, your, calves, knees, thighs…Appreciate the stillness and strength of the earth and you!

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 12

Today is Wednesday, October 12, 2022. Funny hair day – and going with it.

A quote by Martha Graham, “You are unique, and if that is not fulfilled, then something has been lost.”

Photo by Peter Hoogmoed

October is the perfect time to engage your inner creative self.  Change up your usual style for something new. See if it changes how you engage and also people respond. Change up the usual hairstyle. Try an old watch or bracelet that’s not been worn in a while. Tie a scarf in a new way. Add or subtract a bold accessory. Wear a novel bright color. Try different boots or shoes with your usual outfit.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • While standing or sitting, feel your feet on the ground, feel the support of the earth underneath you.  Once you feel the support of the earth move up the body, your, calves, knees, thighs…Appreciate the stillness and strength of the earth and you!

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 10

Today is Monday, October 10, 2022. Drawing inspiration from the fall color palette.

A quote by: Albert Einstein.  “Creativity is contagious, pass it on.”

Photo by: Paul DeNio

October is the perfect time to engage your inner creative self.  Consider exploring different museums.  While there, be curious and wonder “what if…”  Explore museums in different neighborhoods and with various themes: science, art, music, fashion, trains, cultural…

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • While standing or sitting, feel your feet on the ground, feel the support of the earth underneath you.  Once you feel the support of the earth move up the body, your, calves, knees, thighs…Appreciate the stillness and strength of the earth and you!

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP