Tag: breathe

Sunday, October 29

Today is Sunday, October 29, 2023. Nature immersion feels so good.  

DGoV (Daily Gift of Vitality) Activity: Practice breathing to stimulate the vagus nerve and reflex to calm the body. When you breathe in, let your belly rise. When you breathe out, let your belly relax. Repeat.

A quote by Thich Nhat Hanh, “Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.”

Thank you to Nicole Siparsky, MD for sharing this photo, Fall Pumpkins.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 21

Today is Friday, April 21, 2023. The bulbs are bursting, the trees are flowering, the grass is greener, it is a great time to pause and notice the nature around us.

Think about this: Sometimes, there is so much going on around us, it can lead to an overload. There can be so many thoughts, feelings, things to do. It can amplify negative thoughts and feelings and make it harder to see the path forward. The good news is that there’s a remedy.

DGoV (Daily Gift of Vitality) Activity: When the mind is full and the feelings are bouncing around, 1. take a minute to observe your breathing. Then, 2. start to slow the breathing down, make each breath last longer, and breathe from your belly so that your belly rises when you breathe in, and it releases when you breathe out. This activates the vagus nerve and allows your body to calm and settle down. Finally, 3. write down what is on your mind so you can see it. Bonus: maybe even share it with someone you trust.

A quote by Navaz Habib, “The vagus nerve is the conductor of the human body symphony orchestra.”

Thank you to Drew Beamer for sharing this lovely photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, February 9

Today is Wednesday, February 9, 2022. Appreciating the warmth and light the sun brings even on the coldest days.

A quote by: Tara Cousineau “Kindness is love in action.”

Photo by: Marcelo Costa Barros

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  This week, we can practice ways to share love and cheer.

    • Shovel your neighbor’s snow
    • Ask someone how you can help
    • Listen to someone who needs a sympathetic ear
    • Offer to baby sit or drop off a family dinner

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Check in with yourself with a body scan.
      • Start with your head and work your way down to your toes
      • Notice each body part
      • If you notice discomfort or tension in a body part, pause and offer the body part a soothing belly breath.

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 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 

Wednesday, January 27

Today is Wednesday, January 27, 2021. Walking outside during sunrise, bundled, and generating warmth, a peaceful moment.

An inspirational quote by Anna Sewell, “It is good people who make good places.”

The Joy of January. This is a symbolic month to launch the new year to lay the foundation for a brighter future. 

Midweek is a good time to check in and see how you are doing. Choose at least one day a week and pause to self reflect with: How am I doing? How is my energy? What has influenced me? What can I do to make it better? To establish this self reflection habit, consider setting a calendar reminder at least once a week.

Photo by Dr. Susan Chubinskaya

Use this Mindfulness Activity to calm 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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah” …
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Finally, take another deep belly breath and let out all the air in your lungs with a releasing sigh.
    • Shimmy your shoulders and shake out your arms. Smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others 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 and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, January 18

Today is Monday, January 18, 2021.  Today is a day that many remember the Reverend Martin Luther King Jr.  One of his beliefs was that all progress is worthwhile even if it feels slow.

An inspirational quote by Martin Luther King Jr. “If you can’t fly, then run.  It you can’t run, then walk.  If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future. 

Consider taking time to put yourself at the “top of the list”.  Our “To Do” lists are often filled with work obligations or caring for others, find some moments to meet your needs and wishes.

    1. Prepare your favorite meal
    2. Go to bed early
    3. Sleep in
    4. Take a nap
    5. Do an in-home spa treatment
    6. Catch up with a friend
    7. Read a great book
    8. Take up a new hobby you have always wanted to try
    9. Pause for body check-in breaks
    10. Go for a walk

Photo by Tim Swaan

Use this Mindfulness Activity to calm 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.
    • Now, wrap your arms around yourself into a warm embrace.
    • Close your eyes and tighten your embrace.
    • Take 3 deep belly breaths and release into your supportive embrace with each exhalation.
    • Release and smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others 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 and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP