Friday, April 22

Today is Friday, April 22, 2022. Relishing the longer days.

A quote by Venus Williams, “Some people say I have attitude – maybe I do…but I think you have to. You have to believe in yourself when no one else does – that makes you a winner right there.”

Photo taken by Dan Deziel, Sunset Moon

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Identify the people, places and things that inspire you, remind you and reconnect you with your best self. Engage with them regularly. Examples may be:

    • Role models, mentors, teachers, spiritual guides, counselors, children, family, friends, colleagues, pets, etc.
    • Gardens, outdoors in nature, spa, farm, home, school, work, library, charity, museum, theatre, etc.
    • Journal entries, mission statement, inspirational quotes, photo album, art, book, music, poem, etc.

Use 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:

    • 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.
    • Continue to belly breath. As you breath in, open your arms wide and lift your chest; as you breath out, wrap your arms around the body bringing the chin towards the heart. Notice the sense of flow; we can choose to open AND close.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 20

Today is Wednesday, April 20, 2022. Thinking about all the love and joy we receive from family and friends.

A quote by Albert Einstein “Commit yourself to lifelong learning. The most valuable asset you’ll ever have is your mind and what you put into it.”

Photo taken by: szwedowski

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Explore ways to expand your personal “circle.”

    • Volunteer with an organization you are interested in
    • Read about new interests
    • Reconnect with old friends
    • Volunteer to work on a new project at work
    • Invite a coworker you don’t know well to tea
    • Try wearing a new color
    • Explore a different type of cuisine

Use 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:

    • 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.
    • Continue to belly breath. As you breath in, open your arms wide and lift your chest; as you breath out, wrap your arms around the body bringing the chin towards the heart. Notice the sense of flow; we can choose to open AND close.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 18

Today is Monday, April 18, 2022. Feeling curious for what this new week will bring.

A quote by Albert Schweitzer, “Success is not the key to happiness.  Happiness is the key to success.  If you love what you are doing, you will be successful.”

Photo taken by: Franck Legros

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Re-connecting with an old hobby or learning a new hobby is a great way to foster your imagination, bolster your self-care routine, and experience some mindful moments.

    • Join a club: a chess club, sewing club, ski club, book club….
    • Take a class: cooking, painting, poetry, gardening
    • Start a walking group with your neighbors
    • Fly a kite

Use 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:

    • 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.
    • Continue to belly breath. As you breath in, open your arms wide and lift your chest; as you breath out, wrap your arms around the body bringing the chin towards the heart. Notice the sense of flow; we can choose to open AND close.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 15

Today is Friday, April 15, 2022. Appreciating friends contributing photos.

A quote by Jess C. Scott, “When someone loves you, the way they talk about you is different. You feel safe and comfortable.”

Photo taken in Wyoming’s Teton Creek by Jose Velasco, MD: “Owls represent wisdom, clairvoyance, and vigilance.”

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Routines can help you continue to navigate your path of growth.  Some ideas for the end-of-week routine:

    • Make a list of next step actions for new week to make it easy to get started.
    • Clear out the clutter from the past week to clear the mind.
    • Identify those who taught you something this past week and reflect on the lessons.
    • Forgive and let go of what you need to in order to reset and move forward.
    • Cherish those you love, those you are grateful for, and send out love.

Use 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:

    • 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 belly breathe, inhale confidence, exhale doubt.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 13

Today is Wednesday, April 13, 2022. Appreciating the gifts of kindness others bring to our lives.

A quote by Abraham Maslow.  “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”

Photo from Bebedi

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Routines can help you continue to navigate your path of growth.  Some ideas for our evening routine:

    • Prioritize Sleep
    • Meal prep for the following day
    • Journal
    • Read, explore a new topic
    • Relaxing movements like yoga or stretching
    • As you lay in bed and close your eyes, reflect on all the great things you did today.  Maybe it was that you made eye contact with someone, maybe you held the door for someone, you drank an extra glass of water today….

Use 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:

    • 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 belly breathe, inhale confidence, exhale doubt.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 11

Today is Monday, April 11, 2022. Being grateful, for the energy the sun brings.

A quote by Henry Ward Beecher.  “The sun does not shine for a few trees and flowers, but for the wide world’s joy.”

 Photo from pat138241

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Routines can help you continue to navigate your path of growth.  Some ideas for our morning routine:

    • As you open your eyes to start the day, start it with a positive thought. One positive thought in the morning can change your whole day.
    • HYDRATE after you wake up, being well hydrated can offer an energy boost.
    • Listen to your favorite uplifting music, create a “morning playlist”.
    • Add a simple exercise routine, even if it is 5 or 10 minutes this can help to energize our body and day.
    • Take a few moments to reflect, meditate, pray.
    • Prioritize important tasks, don’t forget, self-care is an important task.

Use 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:

    • 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 belly breathe, inhale confidence, exhale doubt.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 8

Today is Friday, April 8, 2022. So excited, the bulbs are visible.

A quote by Janice Anderson, “Nature is one of the most underutilized treasures in life. It has the power to unburden hearts and reconnect to that inner place of peace.”

 Photo from Nicole Siparsky, MD, Crocus emerging in a Wicker Park garden

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Start your day with the intention to recognize moments of joy during the day.

    • Making spontaneous eye contact and smiling with acknowledgement of the other person.
    • Completing a task.
    • Enjoying reading.
    • Listening to favorite music.
    • Watching a child laugh, play, discover, persist at trying something, succeed.
    • Feeling proud of something you did well.
    • Sharing with a friend.
    • Engaging in warm conversation.

Use 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:

    • 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 belly breathe, smile. Connect to the sensations on your face.  Notice how it feels to bring a gentle smile to your face.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 6

Today is Wednesday, April 6, 2022. Being curious, how did the squirrels spend their winter?

A quote by: Harriet Tubman “Every great dream begins with a dreamer.  Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

 Photo from: drewsulockcreations

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Start your day with the intention to become more aware of a particular action, then place your focus on that action during the day.  Examples of actions you may want to focus on:

    • Opening doors
    • Greeting coworkers or acquaintances
    • Picking up your phone
    • Drinking water

Use 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:

    • 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 belly breathe, smile. Connect to the sensations on your face. Notice how it feels to bring a gentle smile to your face.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 4

Today is Monday, April 4,2022. Smiling at the animals coming back to play after a long winter.

A quote by: Morris Pratt.  “Smiling is a wonderful way to get a boost of happiness.  Then next time life presents you with a challenging situation, take a deep breath and smile.”

 Photo from Arnaud_Martinez

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Awaken and move or begin a walking routine.  You can use this time to connect with nature, clear your mind, dream new dreams.

    • Schedule a time to walk
    • Plan your routes
    • Hydrate
    • Smile while you walk

Use 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:

    • 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 belly breathe, smile. Connect to the sensations on your face. Notice how it feels to bring a gentle smile to your face.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 1

Today is Friday, April 1, 2022. Today begins the second quarter of the year.

A quote by: Martin Luther King, Jr. “You don’t have to see the whole staircase, just take the first step”.

Photo from pigphoto

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Optimizing sleep is a great way to recharge.

    • Get exposure to sunlight during the day.
    • Keep consistent sleep and wake times.
    • Add physical activity to your day.
    • Minimize exposure to electronic devices for one hour prior to sleep.
    • Focus on Love.

Use 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:

    • 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 belly breath, visualize a lake or body of water. Connect to its vastness, connect to the waves on top and calmness beneath or connect to your favorite characteristic of the water.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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