Tag: activity

Friday, March 24

Today is Friday, March 24. This week marked renewal with the start of spring.

Think about this: As the weather warms up and the days grow longer, there are more people out and about. Each of us is curious about what’s going on, what’s happening with others, what’s new. This is the time for new connections.

DGoV (Daily Gift of Vitality) Activity: Use this time to get outside and explore the world, connect with others. Whether it’s someone new you have just met or someone you know well, take time to share what you have read, what you have learned. Find out what others have been up to, what they are reading and learning.

A quote by Gustav Mahler, “Spring won’t let me stay in this house any longer! I must get out and breathe the air deeply again.”

Thank you to Meric Tuna for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 17

Today is Monday, October 17, 2022. Welcoming the start of a new week, open to all the possibilities ahead!

A quote by Arthur Ashe. “Start where you are.  Use what you have. Do what you can”

Photo by Olena_Z

October is the perfect time to engage your inner creative self.  As you start the week, be creative about new ways to be active.

  • Utilize a stand-up desk
  • Sign up for a new type of exercise class
  • Continue your walking routine outside in the cooler weather
  • Take the stairs
  • Host a dance party

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. 
  •  Now, Listen…
  • Sit quietly with your hands closed in your lap
  • Close your eyes briefly
  • See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

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, June 21

Today is Monday, June 21, 2021. The summer solstice is the longest day and officially the first day of summer in the north.

Try something new in June. Adding spontaneous activity into your day will benefit your whole body and mind. 

    • Rather than an email, connect by phone and take a walk, do lunges or squats.
    • Spend at least some of the day that would otherwise be seated, stand or pace.
    • Invite a friend for a walk and talk in the park.
    • In place of driving, walk or bike to the store.
    • Take the stairs instead of the escalator or elevator.
    • Break up the day with 6 high knees and 6 wall push ups intermittently throughout the day.
    • Put on the music and take care of that laundry with extra energy (children may be particularly good at helping with this).

Photo, “Orange clouds” by Dan Deziel

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Ricky Martin, “Every day begins like a blank chalkboard, on which each one of us can write the poem of our present and our dreams for the future.”

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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 23

Today is Monday, November 23, 2020. Along the morning walk, the quiet of the night still lingers. The ducks are taking it easy today.

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.

We continue to explore nourishing activities for your mind and body with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you.

As we begin this week, we focus on a list of ways to refresh the mind. Organize the list in order of easiest to incorporate or shortest amount of time to longest amount of time required. That way, when you need a quick reset, the items you see first can be implemented with the most ease.

    1. Journal.
    2. Read an inspiring blog or book of poetry.
    3. Listen to an uplifting podcast or audiobook.
    4. Listen to soothing music or music without words like classical, jazz, new age, ensembles or drums.
    5. Sing your favorite songs with emotion.

An inspirational quote by Toni Morris, “If there’s a book that you want to read, but it hasn’t been written yet, then you must write it.”

Photo by: Sharon McCutcheon

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.
    • Repeat to yourself, “I can have a moment to be calm. I can have a moment of peace.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 14

Today is Monday, September 14, 2020.  Sapphire, the September birthstone, was once believed to bring protection and good fortune. 

Inspiration: A Quote from C.J. Hayden

“You will never be completely ready.  Start from where you are”

Photo by: Louis Tripp

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity:  Explore ways to refresh your environment to awaken your senses.

    • Organize your workspace.
    • Add a small plant to your workspace or other living area in your home/office.
    • Clean out a closet or cabinet, consider donating clothes you no longer need.
    • Add some Aromatherapy.

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

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP