Tag: calm

Friday, October 15

Today is Friday, October 15, 2021. Using the middle of the month as a reminder to stop and see the beauty all around.

A quote from Aristotle, “In all things of nature, there is something of the marvelous.”

Photo by: Joey Huang

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can improve your understanding of the world around you. For example:

    • In a moment of strong emotion, pause and reflect on what is causing that strong emotion within.
    • When someone has a different answer or makes a different decision than you would, be curious. Deepen your wisdom by asking “why?”
    • When you encounter a new experience, capture what you can learn from it.
    • Be touched by other people’s experiences by reading, observing, listening, and sharing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 13

Today is Wednesday, October 13, 2021. Watching the migration of birds, appreciating the natural cycle of seasons.

A quote from Wendell Berry, “The earth is what we all have in common.”

Photo by: Jorge Bermudez

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can comfort the mind. For example:

    • Experiment to find a guided meditation that works for you.
    • Schedule a regular time to pause for self-reflection: “How am I?”
    • Prioritize protecting 8-9+ hours every day that will be for sleep and rest.
    • Find opportunities each week to have a nature immersion, in person or with pictures and images.
    • Include times in the week when you can spend time with some being or some cause that recharges you.
    • Listen to familiar music that is either upbeat or relaxing to you.
    • Read optimistic authors or topics that are nourishing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 11

Today is Monday, October 11, 2021. Walking along the quieter beach, the soft sand is cool and accommodating.

A quote from Gretel Erlich, “Everything in nature invites us constantly to be what we are.”

Photo by: Bertrand Borie

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can improve your physical comfort, more-so if repeated over time. For example:

    • Add a quick neck and spine stretch routine when you spend longer periods of time seated.
    • Adjust your access to workspace to promote a balanced posture.
    • Use a soothing moisturizing lotion on your dry skin.
    • Drink water to hydrate your body.
    • Move your body in a way that feels comfortable to you.
    • Experience water therapy by soaking in a tub, gliding in a pool or refreshing in a shower.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 8

Today is Friday, October 8, 2021. Appreciating the photos taken to share a moment of beauty and awe with others.

A quote from Sylvia Plath, “I felt my lungs inflate with the onrush of scenery-air, mountains, tress, people. I thought, ‘this is what it is to be happy.’”

Photo by: Philip Jahn

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Recharge with 10 minutes to write down everything and everyone you appreciate. Making this a routine will prime the mind to see the positives in each day.

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.
  • Stretch out your fingers and wiggle them.
  • Reach your hands forward, curve your upper back, bringing your chin down to your chest to feel a stretch for a full breath.
  • Release your arms to dangle by your side, palms forward, lifting your chin up and complete another full breath cycle.
  • Release your shoulders and neck back to neutral and smile.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 6

Today is Wednesday, October 6, 2021. Watching young squirrels frolic and chase each other, enjoying the warm fall day.

A quote from Harriet Tubman, “Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

Photo by: Jeb Buchman

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance. We can use optimism to achieve our dreams.

    1. Reflect on the progress you are making moving toward achieving your dreams.
    2. Journal your next steps toward reaching a dream.
    3. Visualize the positive outcomes you expect from achieving that 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.
  • Stretch out your fingers and wiggle them.
  • Reach your hands forward, curve your upper back, bringing your chin down to your chest to feel a stretch for a full breath.
  • Release your arms to dangle by your side, palms forward, lifting your chin up and complete another full breath cycle.
  • Release your shoulders and neck back to neutral and smile.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 4

Today is Monday, October 4, 2021. Seeing the plump squirrels since the crab apples have fallen. Fall decorations return.

A quote from Walt Whitman, “Do anything, but let it produce joy.”

Photo by: Natalia Wiklent

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

    1. Reflect on a fun memory with someone you know and enjoy spending time with. It may be someone you work with, live with or even from school.
    2. Reach out, connect, send a note or message to that person, smile & reminisce together.
    3. Create a time in the near or distant future to meet up in person or virtually or even by phone just for fun.

Looking forward to fun with others helps now and in the future.

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.
  • Stretch out your fingers and wiggle them.
  • Reach your hands forward, curve your upper back, bringing your chin down to your chest to feel a stretch for a full breath.
  • Release your arms to dangle by your side, palms forward, lifting your chin up and complete another full breath cycle.
  • Release your shoulders and neck back to neutral and smile.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, September 22

Today is Wednesday, September 22, 2021.  In the northern hemisphere, today is the first day of Autumn.  Autumn is a time to balance the warmth of summer with the cooling days of autumn.

A quote from Ruth Ahmed.  “There is something so special in the early leaves drifting from the trees-as if we are all to be allowed a chance to peel, to refresh, to start again.”

Photo by: Mahnoor Shams

For many, September highlights the transitions of seasons and focus. During transitions, anchoring to the positive can support keeping the focus on progress.

Consider these journal prompts:

    • Today, … went well.
    • The good choices I made today are…
    • Today, I enjoyed…
    • Today, I got to…

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 30

Today is Monday, August 30, 2021.  Smiling at the start of the day for another opportunity to foster connections.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last post of August, let’s reflect on all the connections we have and the connections we would like to cultivate.

You can use these journal prompts to assist in reflection:

    • My mind and body feel nourished when…
    • I would like the opportunity to explore….
    • The three things that brought me joy today are…
    • When I showed myself compassion, I noticed…

Photo by: Nils Rasmusson

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 Henry David Thoreau, “I took a walk in the woods and came out taller than the trees.”

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.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 27

Today is Friday, August 27, 2021.  While taking a walk, watching the variety of ways the animals commune and recharge.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, the focus has been on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, and this weekend, let’s explore ways to exercise in nature.

    • Recharge your walking route.
    • Practice yoga.
    • Stretching routine.
    • Dance solo or with others.
    • Bike a pretty trail.
    • Gardening, weeding, picking fruit.
    • Running outdoors.
    • Hiking
    • Playing outdoor sports.

Photo by: Gene Devine

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 Albert Einstein, “Look deep into nature, and then you will understand everything better.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 25

Today is Wednesday, August 25, 2021.  Here, in the North, appreciating the nourishment from the summer harvest.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, let’s explore ways to connect to nature at home and work.

    • Place a plant on your desk, by your entryway, or in the home.
    • Eat lunch outside and feel the breeze, listen to the birds, feel the sunshine.
    • Place beautiful pictures of nature on the walls or on your desk.
    • Play sounds of nature—the ocean, birds, rain, flowing stream.
    • Place your fresh herbs, vegetables, and fruit where you can easily see them.
    • Create a salad with multiple different colors of fresh ingredients.
    • Leave flowers or a plant for someone else to enjoy.
    • Invite a friend for a picnic.

Photo by: Karim Sakhibgareev

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 William Shakespeare, “The earth has music for those who listen.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP