Wednesday, June 29

Today is Wednesday, June 29, 2022.  The trees grow lush with sunshine, rain and all the in-betweens.

A quote by Hal Borland, “If you would know strength and patience, welcome the company of trees.”

Photo by Sa Oku

Finding Joy in June. Launching the second half of the year, we focus on ways we can find and create joy.

The middle of the week is a great time to try a day of “Appreciation Awareness” to create moments of shared joy out of appreciation. For one day, with every encounter with someone, pause, reflect and genuinely appreciate something and share it with that person.

    • “I appreciate having a moment to talk to you.”
    • “I appreciate your sharing with me.”
    • “Your art is inspiring.”
    • “I appreciate this sunny day.”
    • “At least we get to work together on this.”
    • “I appreciate how you have taken care of …”
    • “This class is fun!” “The [theatrical/musical] performance is moving.:
    • “I am glad we have each other. We are stronger together.”

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:

    • 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.
    • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
    • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
    • Experience the happy moment of being in your clean, refreshed home.
    • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, December 29

Today is Wednesday, December 29, 2021. Walking the unknown trail, grateful for those who have gone before me.

A quote by Holly Branson, “Just imagine how different the world could be if we all spoke to everyone with respect and kindness.”

Photo by Daniel Schuh

We continue with December Delights. This December we focus on gifts of Love and Joy- to self and others.

Take a moment this week to appreciate someone who has knowingly or unknowingly contributed to your life- maybe making your life easier, more wonderful and/or more meaningful. Let that person know with a written note that can be reread over and over.

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.
      • Breathe in through your nose. Then, pause.
      • Slowly, breathe out through your mouth…and pause.
      • Repeat 3 times.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my 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, December 17

Today is Friday, December 17, 2021. Warm days are so appreciated in the midst of a cool season. Feels so good.

A quote by Desmond Tutu. “We are each made for goodness, love and compassion. Our lives are transformed as much as the world is when we live these truths.”

Photo by: Nicole Siparsky, MD. “Joshua Tree”

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

  • Warm others with your kind thoughts and acknowledgement.
    • Smile to the person helping you check out at the register.
    • Tell a customer service representative, how much you appreciate their help.
    • Remind coworkers why you enjoy working together.
    • Send a cheerful greeting to far-away family and friends.
    • Spontaneously contribute to a charitable cause.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my 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, December 6

Today is Monday, December 6, 2021. The windy day reminds me that difficult times are temporary.

A quote from Pablo Picasso. “The meaning of life is to find your gift. The purpose of life is to give it away.”

Photo by Jeremy Bishop

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

Share a token of appreciation through the mail or drop it off at home or leave it on their desk.

    • Send a pretty picture postcard.
    • Write a friendly note.
    • Deliver a plant.
    • Share some fresh herbs.
    • Gift a favorite book.
    • Wrap a box of delicious tea for someone.

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.
  • Lean and rest your head towards the right shoulder and hold for a count of 3. Feel the gentle stretch. Then, repeat on the left side. Feel a gentle stretch.
  • Bring your chin to your chest and look down. Hold for a count of 3. Feel the gentle stretch.
  • Lace your fingers behind your lower back and gently lift your chin and look up. Hold for a count of 3. Feel the gentle stretch and then return to neutral & roll the shoulders back and down. Smile.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my inner strength, I can absorb and magnify 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, August 13

Today is Friday, August 13, 2021.  Singing in the shower this morning, embracing the day.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This second week of August we will explore connecting to JOY.  Even in the most difficult situations we can turn to joy.

This week let’s explore letting go of what is not serving us and welcome joy into our life.   Being present, spending time together with another being can help us connect with JOY.

    • Let yourself engage in a child’s wonder and joy by letting a child show you what they are playing with, reading or interested in.
    • Appreciate the pure enjoyment your pet experiences while hanging out with you.
    • Take time for a date with a friend or loved one and turn off the electronics.
    • Grab a basketball, soccer ball or racket and play with a friend.

Photo by Susan Chubinskaya

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 from Jean Piaget, “Play is the answer to how anything new comes about.”

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.
  • Start your day with one positive thought, end your day reflecting on what went well for you today.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, May 21

Today is Friday, May 21, 2021. Noticing where there is abundance. So much to appreciate.

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 look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to have routines to interrupt sedentariness throughout the day. 

        • Before you pick up the phone or device, if you are seated, stand up and stretch up and lift your chin up and lower your shoulders before you sit back down.
        • Amplify a short break by stepping outside, taking a walk or even just looking out the window at the sky while taking deep belly breaths feeling the air move in and out of your body.
        • When you are transitioning from one virtual meeting or class to another, get up from your chair and step out of the room, shake out your arms and legs, stretch and return to start the next thing.
        • See if you can have walking meetings or take the phone call while standing and pacing.
        • Every time you stand up, do a wall push up or two.

Photo by Ja Ma

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 Wayne Dyer, “Doing what you love is the cornerstone of having abundance in your life.”

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.
    • Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
    • While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
    • Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday May 7

Today is Friday May 7, 2021. When the sun rises it fills the morning sky with new vibrant colors.

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!  For the first week we will look at our wake- up routine. 

    • Keep a dream journal.
    • Repeat positive affirmations:
      • I am open.
      • I can do this.
      • I am not alone and I am connected to loving kindness of others.

Photos by: Jani Harris. Above, Sedona, Arizona. Below, Saguaro Lake, Scottsdale, Arizona.

Jani HarrisRecharge 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 Maya Angelou, “This is a wonderful day.  I’ve never seen this one before.”

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 in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 5

Today is Wednesday, May 5, 2021. The winds are blowing fostering a change in weather.

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!  For the first week we will look at our wake- up routine.

After waking and drinking water, take a moment to orient your mind and visualize a successful day.

      • What do you appreciate? Keep a running list.
      • What are the 3 most important things you want to accomplish today? Write them down.
      • Think of at least 3 specific people to send out your loving kindness to.

Photo by: Dan Deziel, “May Day”

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 Thich Nhat Hanh.  “Waking up this morning, I smile. 24 brand new hours are before me.  I vow to live fully in each moment.”

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 in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday May 3

Today is Monday May 3, 2021. Lily of the Valley is the birth flower for May.  It represents the return to happiness and sweetness.

During the month of May, we will focus on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  For the first week we will look at our wake- up routine, beginning today with water. 

    • During sleep we are not able to hydrate, so it’s important to rehydrate with water soon after we wake.
    • Adequate hydration is essential for concentration and focus. Grab a cup or reusable water bottle to make it easy to stay hydrated all day long.
    • Consider a cooler shower, it will energize you and get your ready for the day.

Photo by: Jeffrey Hamilton

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 Eleanor Roosevelt: “With the new day comes new strength and new thoughts.”

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 in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 26

Today is Monday, April 26, 2021. Birds can be so free and they choose to stay connected with each other.

Ascending through April. Sharing creates deeper connections that can be health promoting. Exchange ideas, suggestions, resources that you have found add positively to your life.

    • Join or start a (gardening, book, robotics, cooking, exercise, etc.) club to expand your circle and get new ideas, learn new techniques, meet people with similar interests.
    • Collect a list of recommended books or podcasts in various categories.
    • Introduce someone to a hobby you enjoy – coloring, knitting, playing an instrument, coding, ballroom dancing, herb gardening.
    • Establish a recipe bank for everyone to chip into – favorites, types of food, meal types, etc.
    • Invite others to philanthropic events or charities or opportunities to volunteer.

Photo by: Alexander Schimmeck

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. We share our humaneness. Together, we can do great things.”

A quote by Johann Wolfgang von Goethe, “Love does not dominate, it cultivates.”

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.
    • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
      • Stop
      • Take a Breath
      • Open and Observe
      • Proceed

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP