Tag: April

Friday, April 30

Today is Friday, April 30, 2021. The water flows, the grass is green, there are flowers everywhere and active animals making the most of it.

Ascending through April. Sharing experiences of joy can bring about a shared smile. Enjoy it together.

      • Share a favorite photo. Add a quote or story or caption.
      • Share a new taste experience via a recipe, tea, spice.
      • Share a favorite book or movie or game.
      • Share a funny story.
      • Share an accomplishment or reason for celebration.
      • Share a new favorite restaurant or shop.
      • Share a simple greeting to check in with a colleague, classmate, friend, loved one.

Photo by: Hans Isaacson

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 Mae Jemison, “Never limit yourself because of others’ limited imagination; never limit others because of your own limited imagination.”

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 

Wednesday, April 28

Today is Wednesday, April 28, 2021. The days continue to get longer in the north and it seems to be adding more uplifting moments.

Ascending through April. Share something special- that you have created- with those you interact with often.

    • Prepare a family recipe and share it with your group at work, school, or home.
    • Draw or paint or sculpt something meaningful and put it out on display in a common area.
    • Share a video or audio recording you have created.
    • Send a copy of something you have written.
    • Knit, crochet, or sew an item for the group.

Photo by: Gonzalo Facello

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 Erma Bombeck, “It takes a lot of courage to show your dreams to someone else.”

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 

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 

Friday, April 23

Today is Friday, April 23, 2021. Enjoying the seasonal transition, the birds are out and about chatting with each other.

Ascending through April. Being curious keeps the mind open to new possibilities.  Ways to foster curiosity include:

    • Ask lots of questions.
    • Avoid taking things for granted.
    • Be willing to be wrong.
    • Practice empathy to connect with others.
    • Read something new.

Photo by: Fran Lee

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 Napoleon Hill “Cherish your visions and your dreams, as they are the children of your soul, the blueprints of your ultimate achievements.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 21

Today is Wednesday, April 21, 2021. The birds are returning to the North to settle in for the summer.

Ascending through April. Changing your routine can enable you to view things differently.

    • Make dinner in the morning so you have more time to connect at the end of the day.
    • Use a different scented soap in the shower and see how it changes your senses.
    • Take a different walking route, maybe just on the other side of the street. Notice how this changes your perspective.
    • Try a new flavor of tea or put some lemon or lime in your water.

Photo by: Yoksel Zok

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 Kakuzo Okakura.  “The art of life lies in a constant readjustment to our surrounding”.

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 19

Today is Monday, April 19, 2021. Every week, new blooms appear, wondering what new blooms have you seen?

Ascending through April.  A good night’s rest can help many things including: improved memory, boosting our mood and elevating athletic performance.  Consider the following to improve your sleep:

    • Consistent sleep and wake time.
    • Get exposure to natural sunlight during the day.
    • Turn off your electronics at least one hour before bedtime.
    • Consider a bedtime body scan meditation.

Photo by: Kazuo Ota

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 Vincent van Gogh “I dream my painting and then I paint my dream.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 16

Today is Friday, April 16, 2021. Another weekend to refresh. Energized by all the new greenery.

Ascending through April. Personal growth can be fun, consider learning or incorporating a new hobby:

    • Gardening
    • Photography
    • Cooking
    • Kite flying
    • Riding a bike
    • Scrapbooking
    • Writing poetry
    • Woodworking
    • Music immersion

Photo by: Agnieszka Ziomek

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 Robin Sharma. “The swiftest way to triple your success is to double your investment in personal development.”

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 and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 14

Today is Wednesday, April 14, 2021. Midweek pause, listening to the loud ducks, appreciating the bright spring flowers. Aah.

Ascending through April. Schedule time for self-reflection, to raise personal awareness and connect with yourself, a Refresh.

Practice Self Reflection and Refresh through journaling.  Consider the following prompts.

    • What went well today, what didn’t go well today?
    • What negative mindsets can I let go of?
    • What are my strengths for achieving my dreams?

Photo by: Fran Lee

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 Thich Nhat Hanh, ”Choose to be in touch with what is wonderful, refreshing, and healing within yourself and around 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.   
    • Breathe in and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 12

Today is Monday, April 12, 2021. Wondering whether to drink tea or coffee. Starting the week with an open heart and open mind.

Ascending through April. Practicing Creative Visualization to move towards your dreams and aspirations and goals.

Creative Visualization

    • Choose your aspiration or goal, maybe you want to win a running race, a job promotion, a new garden.
    • Create a clear picture in your mind—see yourself winning the race, see yourself reading the job offer, see yourself feeling happy after achieving your goal.
    • Focus on it regularly—think about your aspiration often, in a loving and compassionate manner, avoiding judgement.
    • Send it positive energy.

Photo by: Fran Lee

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 Buddha. “Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”

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 and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 9

Today is Friday, April 9, 2021. The trees are filled with budding leaves waiting to bloom. Some have flowers.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment.

    • Explore a Focus Meditation.
    • Select an object to focus on perhaps a flower, a vase, a candle, a crack in the sidewalk.
    • Pay attention to all the details: fine lines, sounds, scents, textures.

Photo by: Fran Lee

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 Eric Butterworth, “Don’t go through life, grow through 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.
    • Experience Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP