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 

Wednesday, January 5

Today is Wednesday, January 5, 2022.  Finding joy and happiness all around us.

A quote by Michael Altshuler: “The bad news is time flies.  The good news is you’re the pilot.”

Photo by Vetdoctor

With the launch of the New Year, this January, focus on clarifying and connecting with your 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.

Another strategy to connect with your vision is choose a word to anchor to this year.  Begin with a brain dump writing down words that inspire you.  Choose one or more words that aligns with your vision for 2022.  When faced with difficult decisions or challenging times, try using this word to anchor yourself.

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.
    • As you continue to breathe picture your vision.
    • Smile to yourself.

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, October 1

Today is Friday, October 1, 2021. Embracing moments of recharge and focusing on appreciating the start of a new month.

A quote from Christine Caine, “Sometimes when you’re in a dark place you think you have been buried, but you’ve actually been planted.”

Photo by: Vladimir Fedotov

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

    • Engage with individuals who see the world through lenses of optimism.
    • Imagine and focus on the potential positives in the future.
    • Make a list of everything you can look forward to in the future.
    • Spend time with a giggling child, uplifting friend or cheerful animal.
    • Contribute to a worthy cause knowing you can make a difference.
    • Plant some beautiful bulbs or flowering trees that may bloom in the spring.

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.
  • As you remain anchored to your breath, use your senses for a gratitude practice
      • Bring your mind to a sight you are grateful for.
      • Next, bring your mind to a scent you appreciate.
      • Now, think about sounds.
      • Move on to textures that soothe you.
  • Continue to stay anchored to your breath and smile with gratitude.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, September 24

Today is Friday, September 24, 2021. Deliberately paying attention to looking up and outwards, recognizing there is so much to see.

A quote from Sydney J. Harris.  “Happiness is a direction, not a place.”

Photo by: Freestocks

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to restart or establish new habits that can be a strong anchor moving forward.

Identify anchoring habits that you’d like to integrate. For example:

    • Engage in a centering routine on waking: smile to yourself as you repeat a positive statement (like the Recharge* one below) or your personal mission statement.
    • Practice routine self-reflections: “How am I doing? How is my energy? What’s influencing my energy? What can I do that will help?”
    • Prior to ending the workday or project, make a summary statement including what you accomplished and what are the next steps, so it is easy to get started again.
    • Cut up and prepare easy-to-grab vegetables for the next day.
    • Keep your water bottle nearby and stay hydrated by drinking water throughout the day.
    • Close out the day by moving your body in a way that releases tension.

*Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 22

Today is Wednesday, September 22, 2021.  In the northern hemisphere, today is the first day of Autumn.  Autumn is a time to balance the warmth of summer with the cooling days of autumn.

A quote from Ruth Ahmed.  “There is something so special in the early leaves drifting from the trees-as if we are all to be allowed a chance to peel, to refresh, to start again.”

Photo by: Mahnoor Shams

For many, September highlights the transitions of seasons and focus. During transitions, anchoring to the positive can support keeping the focus on progress.

Consider these journal prompts:

    • Today, … went well.
    • The good choices I made today are…
    • Today, I enjoyed…
    • Today, I got to…

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 20

Today is Monday, September 20, 2021.  Driving to work and noticing the familiar landmarks.

A quote from Debby Ryan.  “Have an anchor so that life doesn’t toss you around.”

Photo by: Todd Craven

For many, September highlights the transitions of seasons and focus. When we approach transitions with curiosity, we have more options to find strength and joy.  During transitions, anchoring to a routine reminds us of the stability we desire. They can also allow novelty.

Some ideas to adjust old routines or create new ones:

    • Continue to take a family walk (or ride) but maybe at a new time or route.
    • Instead of a tea and coffee date with friends, enjoy a game night.
    • Continue gathering for meals with loved ones; if you can no longer do dinner perhaps breakfast works better.
    • If evening was your wind down time and you can no longer do this, utilize the morning to energize and focus.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

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.
  • Choose an anchor for the day or week.  Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 12

Today is Wednesday, May 12, 2021. Walking along the pond, noticing the ducks go with the flow. They are so present.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we will look at before bed routines.  

Get a head start for the next day:

    • Prepare your “To Do” list for tomorrow and include what you are most looking forward to.
    • Do some of your typical morning chores the day before: organize your lunch, set out your clothes.
    • Pack your school or work bag.
    • Visualize a successful day.

Photo by: Nathan Anderson

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.”

An Irish Proverb. “A good laugh and a long sleep are the best cures in the doctor’s 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.
    • Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP