Friday, November 18

Today is Friday, November 18, 2022. The fresh crisp air invigorates my senses.

A quote by Maya Angelou.  “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”

Photo by: Marina_Poushkina

November is the month of Gratitude.  Expressing gratitude through creative gifts.  Gifts are symbols and can have significant meaning.  Make a homemade card for the special occasion. Put together a scrap book.  Include photos, articles, souvenirs, poems, stickers.

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. 
  • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
  • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

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 November 16

Today is Wednesday November 16, 2022. Reflecting on the beauty, calm and clarity friendships provide.

A quote by Alan Alda: “You have to leave the city of your comfort and go into the wilderness of your intuition. What you’ll discover will be wonderful. What you’ll discover is yourself..”

Photo by: Fran Lee

November is the month of Gratitude.  Expressing gratitude through creative gifts.  Gifts are symbols and can have significant meaning.  Curate a music playlist, it’s an opportunity to express appreciation or love through music. Be sure to include music the recipient of the playlist will enjoy.  The playlist can reflect a special occasion, mood, or interest. 

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. 
  • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
  • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

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, November 14

Today is Monday, November 14, 2022. The sun rise: bringing new clouds, new colors, new vision.

A quote by William Arthur Ward.  “Feeling gratitude and not expressing it is like wrapping a present and not giving it.”

Photo week by Xavier_Ascanio

November is the month of Gratitude.  Express gratitude through creative gifts.  Gifts are symbols and can have significant meaning. Compose a poem that reflects your gratitude, love, and experiences with the receiver of the gift.

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. 
  • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
  • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

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, November 11

Today is Friday, November 11, 2022. The rock looks like it is smiling.

A quote by Marcel Proust.  “Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude.  Continue to explore ways to show gratitude through random acts of kindness.

  • Bring someone a cup of coffee or tea
  • Bring flowers to a get together
  • Invite someone for a home cooked meal
  • Say thank you

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 through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

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, November 9

Today is Wednesday, November 9, 2022. Frosty morning.

A quote by Willie Nelson.  “When I started counting my blessings, my whole life turned around”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude. Take a moment during your day to show gratitude towards others.

  • Share a smile
  • Leave a small note for someone
  • Make a phone call
  • Embrace with a hug

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 through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

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, November 7

Today is Monday, November 7, 2022. Starting the week before the sun is up.

A quote by John F Kennedy.  “As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude.  Take a few moments to reflect on things you are grateful for and that bring you and others joy.  Perhaps:

  • Pets
  • Home
  • Art
  • A meal
  • Water
  • Books
  • A warm bath

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 through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

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, November 4

Today is Friday, November 4, 2022. Weekends are made for fun.

A quote by Maria Montessori, “Joy, feeling one’s own value, being appreciated and loved by others, feeling useful and capable of production are all factors of enormous value for the human soul.”

Photo week by Dan Deziel, Dew

November is the month of Gratitude. Reflect on a place that holds special meaning to you because you shared joy, love, peace, or happiness with another. Capture it in a drawing, write about it, find a picture of it, re-visit it. Send  that memory with gratitude to that special someone who was in that space with you.

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 

Wednesday, November 2

Today is Wednesday, November 2, 2022. Seeing beauty everywhere. Just loving this day!

A quote by Unknown, “Autumn shows us how beautiful it is to let things go.”

Photo by Dan Deziel, Fall Texture

November is the month of Gratitude. Take moments this month to send notes of gratitude to those special people in your life.

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 

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