Tag: bedtime

Friday, May 14

Today is Friday, May 14, 2021. The grass is lush and the trees are filling in with leaves. Spring provides fresh perspectives.

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.

Once we get into the bed, we want to have a calming routine as well…

    • Visualize peaceful scenes; think calming thoughts.
    • Try progressive muscle relaxation starting from the top of your head and work your way down the body.
      • Slowly tense one group of muscles while you inhale for the count of 5.
      • Hold the tension for 5 seconds, then release with a slow exhale.
      • Focus on relaxing that muscle group for 10 seconds.
      • Move to the next muscle group and repeat working your way down the body.

Photo by: Sonika Agarwal

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 Elie Wiesel.  “Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed.”

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 

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

Monday, May 10

Today is Monday, May 10, 2021. Every new day bring us an opportunity to honor and remember our loved ones.

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.

Calming bedtime routines prepare the body and mind for rest.

    • Turning off electronics-phone, computer, TV- at least one hour before bed.
    • Dim the lights.
    • Instead of phone, computer, or TV time, listen to music, read a book, or journal.

Photo by: Clay Banks

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 Dalai Lama, “Sleep is the best meditation.”

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 

Friday, September 11

Today is Friday, September 11, 2020.  Green is the most common color observed in the Aurora Borealis (Northern Lights).  See photo.

Inspirational quotes to start the weekend from Mary Davis, “The more grateful I am, the more beauty I see.” And by Robert Holden, “The miracle of gratitude is that it shifts your perception to such an extent that it changes the world you see.”

Photo by: Luke Tanis

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:  Establish a restorative sleep routine.  Each night is a new night, trust your body and mind to self-regulate and allow you to fall asleep.

    • Explore a bedtime body scan.
      • With your eyes closed begin to focus on your breath
      • Take inventory of the sensations in each part of your body
      • Choose where to start, left hand, head, toes, …
      • Continue along your body in a way that makes sense to you, head to toe, feet to top of the head, left to right…
      • If your thoughts drift, simply return to your scan. Thoughts will likely drift—the important thing is to just observe and be one with your body.

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 the Mountain Meditation to connect with your inner strength and stability.
      1. Envision a mountain, see the intricate details of the mountain.
      2. Bring the majesty of the mountain inside of you and be one with the mountain.
      3. Feel the strength and stability of the mountain.

With gratitude and appreciation for all beings,

 Naomi Parrella, MD & Fran Lee, FNP