Tag: brain dump

Friday, May 19

Today is Friday, May 19, 2023. As we continue- from last week-moving towards dreams, aspirations, goals, we may better understand our best awake and rest times. We offer a pre-sleep tool.

Think about this: During awake hours, there are lots of experiences and thoughts and feelings. The brain and mind are appropriately busy. Worries and fears about the future may surface. Future dreams, plans and action items develop. Where does all this go? What happens to it?

Sometimes, the start of sleep is delayed due to the brain and mind trying to sort through the day and prepare for the future. It does not want to forget anything important, but it does not know what is important and what is not, so it might try to cycle through everything and that can interfere with sleep. Good news, you can train your brain to rest by creating a ritual before you need to sleep.

DGoV (Daily Gift of Vitality) Activity: For this next week, before your desired sleep time, perform a brain dump. Write down everything on your mind in a notebook so that you can return to it in the morning. Let your brain watch you writing down all the things on your mind so that it can be reassured that you will not forget it and that you can return to it and organize your thoughts tomorrow. Then, when you are ready tomorrow, return to it and review your brain dump. Your mind will have solved much of it overnight while asleep. With regular practice, over time, your brain will learn to let your brain rest when you are ready to sleep.  

A quote by Queen Rania al-Abdullah, “We are stronger when we listen, and smarter when we share.”

Thank you to Gregoire Jeanneau for sharing this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 31

Today is Wednesday, August 31, 2022. Noticing the birds splashing in the water while the fish fly through the air with each jump.

A quote by Timber Hawkeye, “You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass.”

Photo by: Wendell Adreil

This August is about simplifying to calm and restore inner peace. 

End the month with a brain dump. Write down everything on your mind. Cross off the things you can let go of. Make a list of what you need to do. Highlight the things you want to remember to return to. And then release and allow some time engaging with nature.

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. 
  • Allow yourself to be curious, notice the sensation: is the air warm, are the shoulders relaxed, what are the sounds that you hear?  If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

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, 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