Wednesday April 1

Today, is Wednesday April 1, 2020.  Looking outside, each day looks so different  near the lake. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Carry a gift with you.
    1. Think of a mentor or teacher from whom you received important gifts.
    2. Imagine sitting with that person.
    3. Carry that picture with you as you go through your day.

Anchor yourself with this daily statement:    

“I am [*Name*].   I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.   I am part of the global community and we are all working together to get through this.   This is temporary.    We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: : A Quote from Christopher Bermer 

“Self-Compassion is simply giving the same kindness to ourselves that we would give to others”

 With gratitude and appreciation for all beings,    

 Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Tuesday, March 31

Today, is Tuesday, March 31, 2020. The spring weather changes regularly. The sun stays with us longer.    

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

  • Roll your shoulders back, 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 your mind to FLOAT:
  • Notice each thought that comes into your mind.
  •  Imagine blowing it into a balloon, tying the balloon and releasing it.
  •  Notice the balloons float up and away into the sky one by one

Anchor yourself with this daily statement:   

 “I am [*Name*].  I am doing what I can to be helpful.  I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary.  We can do this.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Winston Churchill  

“The price of greatness is responsibility.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP  

 

 

 

 

Monday, March 30

Today, is Monday, March 30, 2020. The new blades of grass look cheerful. The ducks are bonding.   

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Connect with the Ground
    1. Focus on your feet.
    2. Imagine drawing a chalk outline around each foot on the floor.
    3. See the image.

Anchor yourself with this daily statement:    

“I am [*Name*].     I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.     I am part of the global community and we are all working together to get through this.     This is temporary.     We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Arthur Ashe  

“Start where you are. Use what you have. Do what you can.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

Sunday, March 29

Today, is Sunday, March 29, 2020. The season progresses with morning light. The plants and animals are responding with renewed growth. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:   

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

 Anchor yourself with this daily statement:   

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

 Today’s Inspiration: A Quote from ~Steven Pressfield 

“Our job in this lifetime is not to shape ourselves into some ideal we ought to be, but to find out who we already are and become it.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Saturday, March 28

Today, is Saturday, March 28. The ground is ready. The day’s light is lasting longer.

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:

  • Roll your shoulders back, 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.
  • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
    • Stop
    • Take a Breath
    • Open and Observe
    • Proceed

Anchor yourself with this daily statement:

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Serena Williams:

“A champion is defined not by their wins, but by how they RECOVER when they fall”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

 

 

Friday, March 27

Today, is Friday, March 27, 2020. It feels cool and comfortable on the skin. The smell of spring is in the air.  

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

  • Roll your shoulders back, 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.
  • Practice Guided Imagery – Beautiful Sky
    1. As you continue breathing fully, imagine a beautiful sky. It may be during the day or night or even as the sun comes up or goes down.
    2. Notice what your beautiful sky is like. There may be clouds or no clouds. There may be sunlight or starlight or moonlight.
    3. Allow yourself to be a part of that beautiful world as you smile to yourself and breathe deeply and fully.

Anchor yourself with this daily statement:   

“I am [*Name*].  I am doing what I can to be helpful.  I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this.  This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration From: A Quote from Eleanor Roosevelt 

“With every new day come new strength and new thoughts.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Thursday, March 26

Today, is Thursday, March 26, 2020. The sky is brightening earlier in the morning and it feels like spring.  

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep: 

  •  Roll your shoulders back, 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.
  • Consider ways to transition your mindset: Use humor to lift your mood.
    • When you find yourself online and you have completed what you need to do at that time, you can choose to “close” that session with a quick search for funny images, clips, quotes, jokes and share them with a colleague, friend, or family member.
    • Release with a smile, recognizing you are sharing smiles with others.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Ella Wheeler Wilcox  

“Laugh and the world Laughs with you”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, March 25

Today, is Wednesday, March 25, 2020.  The cherry blossoms are blooming in places, it is crisp outside, and the sun is coming up.   

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

  • Roll your shoulders back, 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.
  • Practice Physical grounding.
    • When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
    • As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration From: A Quote from Aesop~  

“No act of kindness, no matter how small, is ever wasted”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

 

Tuesday, March 24

Today, is Tuesday, March 24, 2020. The snow has melted and it is warming up outside.    

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.   

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.   

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:   

  • Roll your shoulders back, 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 some Mental Math to redirect your mind: 
    1. Count backwards from 100 by 7’s 
    2. Choose a number, think of 5 ways you can make this number 
    3. Do a “times table” 

Anchor yourself with this daily statement:  

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration From Gina Kring, MD 

“My crocuses yesterday. Spring reminders of the beauty that will happen after we take time to retreat and rest and gather our energy even during the most cold and isolating conditions.   Persistence and patience pays off.  

A few parents in our neighborhood are taking their kid(s) and dog out for a morning walk each day.  We live across from the middle school playground which has been eerily quiet all week. Instead of the usual roar of buses and drop offs and a full playground of screaming kiddos our mornings now are quiet with tweeting birds.   

Every 10-20 minutes a small family unit taking a fresh air break stops in front of our house to check on the crocuses and daffodil shoots.  I can hear them from our front room as they delight in finding new blooms -like an Easter egg hunt.  I especially enjoy the excited discussions about how much taller the daffodils are today compared to yesterday or predictions about what color a specific tulip will be when it blooms next month while I do my yoga or check daily updates in email before heading in to work.   

Sweet little moments that bring a smile.  Maybe this time at home with a little more mom or dad time will help some of our little neighbors grow into future gardeners.  Happy first days of spring🌱” 

———————  

 With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, March 23

Today, is Monday, March 23, 2020. It is quiet and snow covers the grass and trees in neighborhoods.  

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.  

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.  

Here’s what you can do today, right now:  

  • Roll your shoulders back, 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. 
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus. 
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.  
    2. Hold your breath for a count of 4.  
    3. Exhale for a count of 4.  
    4. Hold for a count of 4.  

You can change the duration of breathing, holding and exhaling to your comfort zone.  

Anchor yourself with this daily statement:  

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Martin Luther King, Jr. 

“If I cannot do GREAT things, I can do small things in a GREAT way.” 

With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP