Category: Uncategorized

Friday, November 13

Today is Friday, November 13, 2020. Today is World Kindness Day. It is a day to spread and promote kindness.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Different teas can have various health benefits and can be soothing or refreshing. Today, or this weekend is the perfect time to try a new kind of tea or add a new flavor to your tea.

For a tea with caffeine, try cinnamon or cardamom with a black tea, or add ginger or lemongrass or mint with a green tea. Oolong and white teas are less commonly available and offer unique flavor experiences worth trying.

For a caffeine-free tea, explore rooibos with vanilla or chai spices or consider herbal teas like peppermint or chamomile, which both can be infused with lavender or lemon.

Teas can be perfectly warming or iced for refreshment. Sharing tea with others can also be a way to spread and promote kindness.

An inspirational Quote Kevin Heath, “Wherever there is a human in need, there is an opportunity for kindness and to make a difference.”

Photo by: Annie Spratt

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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 human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 11

Today is Wednesday, November 11, 2020. It’s midweek, cooler temperatures ahead in the Northern Hemisphere, and glowing lights appear as seasons change. Looking forward with hope and connecting with the beauty of the present.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Look around and find the beauty in your present space and time. It may be something simple that has always been there, or it may be something that is new or changing. Capture moments of beautiful colors and immerse yourself in the beauty. You may choose to pause and acknowledge it, write about it, take a photo, draw or paint it, or share it with a postcard, phone call or virtual connection.

22.9.marcykamenPhoto & Sketch by: Dr. Marcy Kamen, “Moments of Tranquility as we exhale.” Taking time for self-nurturing activities to give yourself joy and moments of tranquility. Evening sunset and Morning sketch.

An inspirational Quote from Edith Wharton, “There are two ways of spreading light: to be the candle or the mirror that reflects it.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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 human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.   
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, November 9

Today is Monday, November 9, 2020. Topaz is the birthstone of November.  It is a symbol of honor and strength.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Do a Brain Dump at the end of the day or whenever your thoughts feel cluttered. Write down everything on your mind.  A brain dump can help reduce stress and anxiety by resting those thoughts outside of your mind, allowing you to nourish yourself with fresh thoughts. You can choose to return to those thoughts at any time.

An inspirational Quote Will Rogers, “Don’t let yesterday use up too much of today.”

Photo by: Dan Deziel, “Autumn Carpet.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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 human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.   
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Friday, November 6th

Today is Friday, November 6th, 2020.  The birth flower of November is the Chrysanthemum.  The Chrysanthemum represents cheerfulness.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Select a charity or group you care about and make a donation. You can choose to share:

    • Your time
    • Your expertise
    • Your kindness
    • Your creativity
    • Your enthusiasm

An inspirational Quote from Nelson Mandela

“You can start changing our world for the better, no matter how small the action.”

Photo by: Yoksel Zok

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are united, and I am a part of 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 human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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 continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 4

Today is Wednesday, November 4, 2020.  Consider, the fallen leaves are giving back nutrients to nourish the earth.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Share a Random act of Kindness with someone:

      • Hold a door open.
      • Let someone go ahead of you in the grocery store.
      • Making eye contact, say “thank you.”
      • Pay for the coffee or tea for the person in the car behind you at the drive-up window.
      • Send a handwritten personal note of appreciation.

Double Inspiration- Quotes from:

Morgan Freeman, “How do we change the world? One random act of kindness at a time.”

Helen James, “Love and kindness are never wasted. They always make a difference.

Photo by: Lukasz Szmigiel

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are one, and I am a part of 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 human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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 continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 2

Today is Monday, November 2, 2020. It is quiet early in the early morning. The later sunrise is a reminder to allow for longer moments of quiet at this time of year.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

A new month can be a fresh start. Take a look at your calendar; are there any things you can remove to free up time for self-care?  Consider taking a walk, reading a book, reconnecting with a loved one.

An inspirational Quote from Joshua J Marine, “Challenges are what make life interesting and overcoming them is what makes life meaningful.”

Photo by: Jeb Buchman

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are united, and I am a part of 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 human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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 continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 30

Today is Friday, October 30, 2020. The bright night is beautiful, and tomorrow is the 2nd full moon this month, otherwise known as a Blue Moon. Does the moon bring people together?

For the month of October, we have shared Fun & Friendly Friday.

Enjoy the sky with friend(s) or family by staring into the sky at the same time- even if you are apart. Each time you pause to notice the beauty of a planet, a star, the moon, the clouds or colors of the sky, point it out so you can both share that experience. Follow it up by sharing something you appreciate about the other person. There are sparkles in the night sky for everyone even when sometimes they are obscured.

An inspirational Quote from Ryunosuke Satoro, “Individually, we are one drop. Together, we are an ocean.”

Photo by: Dan Deziel, Harvest moonbeams.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
  • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
  • Experience the happy moment of being in your clean, refreshed home.
  • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 28

Today is Wednesday, October 28, 2020. Appreciating the trees and thinking. In addition to producing oxygen, trees remove pollutants and carbon dioxide from the air, provide food, shelter, and medicine and freely offer shade, windbreaks and flood control. They increase wildlife biodiversity, reduce stress and improve the appeal and value of the area for all inhabitants and visitors.

For the month of October, we share Workout Wednesday. Let’s pick it up.

Strength training is important for longevity and for maintaining independence. In addition to walking, incorporate these 5 exercises to work your whole body. If you are just beginning or new to these exercises, find someone who can show you how to perform these safely for maximum benefit. Work towards doing 10 reps of each of these at least twice a week. Fitness trainers, workout buddies, apps and online resources may be useful here.

  1. Squats (Knees stay over your ankles. Hold onto something if you need support. Squat back slowly, like you are going to sit down and then slowly stand back up driving your ankles into the ground)
  2. Lunges (Toes pointed forward; knees should stay over your ankles. Hold onto something if you need support.)
  3. Push away from your chest (Push in front: push-ups on the wall or floor, chest press with resistance bands or weights. Push up overhead in front of you: push up as if you are putting something on a high shelf)
  4. Pull towards your chest (Pull ups, resistance bands or 1-arm pull back with weights are best. Lat pull-downs work too.)
  5. Crunches (Laying on your back with knees bent, curl your abdominal muscles the best you can and while they are crunched up, curl a bit more by squeezing your ab muscle even more. See how many curls you can do before you have to release and lay back down. Change it up by lifting one leg. Repeat with the other.)

An inspirational Quote from Vidal Sassoon, “The only place where success comes before work is the dictionary.”

Photo by: Zach Reiner

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
  • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
  • Experience the happy moment of being in your clean, refreshed home.
  • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 26

Today is Monday, October 26, 2020. The sky is constantly changing. It is predictably unpredictable.

For the month of October, we have shared Mindful Mondays. Starting the week with mindfulness and creating mindful moments throughout the week, can be centering and healing. Today, is an outdoor immersion for centering and healing.

Take some time to experience being outside. Whether you are walking or standing, notice how you feel while you are outside. What are you feeling? Where does your attention go? Look around. How much of what you can see is made by humans and how much is determined by nature? Which colors do you like? What scent is in the air? Notice the temperature of the air on your skin. Is there a breeze? Is the wind blowing through your hair? Where do you feel the coolest temperature on your body? Do you hear birds? People? Cars? Trains? Planes? Notice the surface that supports your weight. Are you on a flat surface or is it uneven? Are you on a slope?

An inspirational Quote from Carol Dweck, “Picture your brain forming new connections as you meet the challenge and learn. Keep on going.”

Photos by Dan. Top, “Fall Rainbow” Right, “Texture.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
  • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
  • Experience the happy moment of being in your clean, refreshed home.
  • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 23

Today is Friday, October 23, 2020. Reflecting on the different perspectives and experiences in different places: it is the middle of Autumn in the northern hemisphere, and it is the middle of Spring in the southern hemisphere.

For the month of October, we celebrate Fun & Friendly Fridays.

Create opportunities to laugh with at least one other person. As the weather changes or during those times that we cannot see our loved ones easily, it helps to have alternative ways to check in with each other and to laugh and experience loving care.

Start your “Alternatives” list: a list of (creative) ideas on how you and your loved ones can laugh together, even when apart. Add to it as you discover new ideas.

To stay connected, and centered, you may choose to schedule routine reminders to check in with yourself. If you are feeling alone or you have not had enough laughter with loved ones, recently return to your list and activate one of your “alternatives.”

A Quote from Henry Ford, “Coming together is a beginning; keeping together is progress; working together is success.”

Photo by Simon Berger

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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 yourself to breathe slowly and calmly, pausing after each breath in, and then pausing again after each breath out.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP