Friday, February 11

Today is Friday, February 11, 2022. Watching the remaining leaves flickering in the wind as the sky starts to illuminate.

A quote by Morrie Schwartz “The most important thing in life is to learn how to give out love, and to let it come in.”

Photo by: Arthur Hutterer

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  This week, we can practice ways to share love and cheer.

    • Create a music playlist specifically for someone.
    • Write a story for a child with the child as the hero feeling proud and loved.
    • Share some favorite comics or jokes that allow a moment to smile and laugh.
    • Make a list of thoughtful gift ideas for a loved one by thinking about what would make that person feel loved and appreciated.
    • Set up a nature immersion date with a friend- a walk at the park, ride along nature trails, ski or swim away from it all.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Check in with yourself with a body scan.
      • Start with your head and work your way down to your toes
      • Notice each body part
      • If you notice discomfort or tension in a body part, pause and offer the body part a soothing belly breath.

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, February 9

Today is Wednesday, February 9, 2022. Appreciating the warmth and light the sun brings even on the coldest days.

A quote by: Tara Cousineau “Kindness is love in action.”

Photo by: Marcelo Costa Barros

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  This week, we can practice ways to share love and cheer.

    • Shovel your neighbor’s snow
    • Ask someone how you can help
    • Listen to someone who needs a sympathetic ear
    • Offer to baby sit or drop off a family dinner

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Check in with yourself with a body scan.
      • Start with your head and work your way down to your toes
      • Notice each body part
      • If you notice discomfort or tension in a body part, pause and offer the body part a soothing belly breath.

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, February 7

Today is Monday, February 7, 2022. Snow is easy to appreciate when time is flexible.

A quote by James Baldwin: “If you know whence you came, there is really no limit to where you can go.”

Photo by: Jack Blueberry

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  This week, we can practice ways to share love and cheer.

    • Draw, paint, write, sculpt, create something for someone special in your life.
    • Leave a pleasant surprise for someone to find – a flower, a candle, a note, or photo.
    • Send a postcard, letter, or care package to someone you are thinking about.
    • Schedule a game night or movie night with friends- virtual ok.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Check in with yourself with a body scan.
      • Start with your head and work your way down to your toes
      • Notice each body part
      • If you notice discomfort or tension in a body part, pause and offer the body part a soothing belly breath.

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, February 4

Today is Friday, February 4, 2022. Seeing the sun come up earlier in the day.

A quote by Maya Angelou “I must undertake to love myself and to respect myself as though my very life depends upon self-love and self-respect.”

Photo by: Robin S.

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  Let’s look at showing love, first towards yourself.

    • Talk to yourself with compassion
    • Set boundaries with your time and prioritize your needs
    • Trust yourself
    • Spend quality time with yourself—HAVE SOME FUN! =)
      • Try a new activity or hobby
      • Read a good book
      • Dance

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.
    • Release your neck muscles.
      • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
      • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

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, February 2

Today is Wednesday, February 2, 2022. Yearning for warmer weather and simultaneously practicing appreciation of the warmth possible in colder weather.

A quote by Dalai Lama “Love is the absence of judgement.”

Photo by Alice Washington

February is the month dedicated to Love.  Love is not only a feeling; it is a verb, an action.  Let’s look at showing love, first, for yourself.

    • Take a daily walk
    • Hydrate with water
    • Try some new foods
    • Get adequate sleep
    • Start your morning with a positive thought

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.
    • Release your neck muscles.
      • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
      • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

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, January 31

Today is Monday, January 31, 2022. Noticing where the snow settles among the trees and all the different footprints. The squirrels keep on going.

A quote by Aristotle, “To appreciate the beauty of a snowflake, it is necessary to stand out in the cold.”

Photo by Rudolfo Spott

With the launch of the New Year, for the month of January, we focused on clarifying and connecting with your vision for 2022. 

That vision can be used at any time in the future to recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhanced your vision for your personal life and your relationships. Reflect, reconsider and adjust as necessary. We move forward.

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. 
  • Release your neck muscles.
    • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
    • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

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 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, January 28

Today is Friday, January 28, 2022. Thinking about and appreciating those who make time to care for others because it is important to them.

A quote by a Thich Nhat Hanh, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Photo courtesy of Peter Wormstetter

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Identify 3 action steps that you can do to refocus your mind to your vision in case you get distracted. Here’s an example:

    1. Calm the mind & body: Read a Daily Gift of Vitality post and Do the Mindfulness Activity; Read the Recharge statement out loud.
    2. Redirect your visual inputs: Turn your gaze to a favorite photo, a peaceful scene, a picture of nature and notice all the things you appreciate about it.
    3. Refocus the mind: Review your vision statement or reread some of your reflections this month and connect to your vision, what is important to you.

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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

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 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, January 26

Today is Wednesday, January 26, 2022. Wondering how the squirrels can climb trees in the winter.

A quote by a John Muir, “Nature’s peace will flow into you as sunshine flows into trees.”

Photo courtesy of Susan Chubinskaya, PhD

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Write down your clear, or developing, vision for 2022. Write or draw as much of it as you can envision. Write down why that is important to you. Ask yourself at least 5 more times, “And why is that important to me?” Finally, combine the vision and the most meaningful answer you came up with. Read it out loud and let it percolate in your mind. Whenever you are unsettled or uncertain, return to your vision and meaningful “why,” repeat it to yourself and be anchored and reconnected with your vision.

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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

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 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, January 24

Today is Monday, January 24, 2022. Practicing the appreciation of the cold temperatures, even when waking up.

A quote by a Khalil Gibran, “Kindness is like snow-It beautifies everything is covers.”

Photo by Dustin Bowdige

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

In the midst of January, some feelings can feel amplified or dulled. There might be more or less interactions with others. There are opportunities for deeper self-reflection and deeper connections with others. Identify all the ways you can make the most of this time of year to connect with yourself and others, in ways that are in alignment with your vision.

    • Journal, or read previous journal entries.
    • Watch the flames flicker in the fireplace.
    • Listen to the waves.
    • Wrap up in a cozy blanket and write.
    • Snuggle together and talk about the fun little things of the day.
    • Take a brisk walk outside.
    • Experiment with a new recipe.
    • Share a nourishing meal.
    • Drink a soothing beverage.
    • Watch a movie together.
    • Read and discuss an interesting book.

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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

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 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, January 21

Today is Friday, January 21, 2022.  Watching a duck diving in Lake Michigan, oblivious of the chill.

A quote by a Lupita Nyong’o, “What is fundamentally beautiful is compassion, for yourself and those around you.”

Photo of Lake Michigan Sand Dunes and Coastal Marsh in Winter by Nicole Siparsky, MD

With the launch of the New Year, for the month of January, we focus on clarifying and connecting with our vision for 2022. 

A vision that shows you the future you want, can recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhance our vision for our personal life and our relationships.

For those challenging moments, return to a library of inspiration.

    • Collect and add to a list of inspirational quotes.
    • Create a scrapbook of photos that remind you of your vision.
    • Keep a record of moments that count towards your vision to remind yourself of your progress.
    • Organize an activating music playlist.
    • Make a commitment to your vision and share it with a trusted person to share the journey with.

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.
      • When you inhale breath in your vision.
      • When you exhale, exhale out the obstacles to your vision.

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 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