calm – Page 13 – Daily Gift of Vitality

Friday, July 23

Today is Friday, July 23, 2021. Connecting to the love and kindness all around, every day.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past. Social connections can improve our immune system and longevity.

- Join a social club that focuses on issues important to you.
- Host a get-to-know-your-neighbors evening.
- Volunteer with others to increase the beauty of the neighborhood.
- Plan a game night with family and friends.

Photo by: Bharathi Kannan

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 Dorothea Benton Frank. “Dreams made your eyes sparkle over the possibilities of doing something new and exciting.”

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.
Slowly, turn your head side to side five times each side.
Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, July 21

Today is Wednesday, July 21, 2021. Taking a midweek pause, considering how I would like to end the week.

- Reconnect with a charity you have volunteered for in the past.
- Reach out with a handwritten note to old coworkers or friends to say hello!
- Connect with a family member to share an old family recipe with you.
- Cook an old family recipe and share with your family.

Photo by: Roven Images

Recharge yourself and share positive energy when you repeat:

A quote by Sheri Fink. “Every day is a great day to give love, spread joy, and sparkle.”

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.
Slowly, turn your head side to side five times each side.
Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, July 19

Today is Monday, July 19, 2021. Appreciating that adding a little sparkle to Monday, is a set up for a great week.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past. Joyful connections can improve your immune system and longevity.

- Dust off your dance shoes and sign up for a dance class or have a dance party with friends and family.
- Bring out your sketch pad and draw something new to you.
- Bring your camera with you on your next walk and take pictures of something you have not noticed before.
- Pick some flowers and make a beautiful flower arrangement.

Photo by: Eillieelien

Recharge yourself and share positive energy when you repeat:

A quote by Gabrielle Giffords, “Your future shines bright—find your purpose and go for it. Starting tomorrow, you can change the world.”

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.
Slowly, turn your head side to side five times each side.
Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, July 12

Today is Monday, July 12, 2021. A change of pace this morning, increasing motivation for fitness progress.

July marks the start of the second half of the year and a time to add sparkle to our days. This week let’s intentionally start each day with sparkle. Today, begin to focus on the different ways that help the day start off with sparkle. Start a list and pick one or two to try in the morning. Here are some ideas.

- Start the day with a huge smile and consider what opportunities for learning you have today.
- In honor of your body and health, start your day with movement such as sun salutations, a walk or run, an invigorating workout, or stretching routine.
- Recite your purpose, mission or intentions for the day.

Photo of a bromeliad at the Garfield Conservatory in Chicago, by Nicole Siparsky, M.D.

Recharge yourself and share positive energy when you repeat:

A quote by Maya Angelou, “You can’t use up creativity. The more you use, the more you have.”

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.
On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, June 30

Today is Wednesday, June 30, 2021. Walking with friends or loved ones creates an opportunity for beautiful memories.

Try something new in June. Explore new art forms. Artistic expression may relieve stress and foster imagination and a sense of accomplishment.

- Doodle.
- Try a coloring book.
- Learn a musical instrument: harmonica, recorder, guitar, drums, tambourine.
- Take a dance class or have a dance party.
- Recite or write poetry.
- Take pictures of nature with your phone.

Photo by: Alexandra Hillary

Recharge yourself and share positive energy when you repeat:

A quote by Pablo Picasso “Art washes away from the soul the dust of everyday 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.
- Take a break during your day to caress your hands.
  - Close your eyes or lower your gaze.
  - With your right index finger gently trace your fingers on the left hand, repeat for the right hand with left index finger.
  - Focus on the gentle sensation of touch.
  - Take 3 belly breaths and smile for the calming break.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, June 23

Today is Wednesday, June 23, 2021. Seeing more people walking together, enjoying each other’s company.

Try something new in June. Change up your usual routines to bring yourself to the present while stimulating your brain in new ways.

- Brush your teeth with the other hand.
- Put on your clothes in a different order.
- Make your bed differently.
- Water the plants in a different order.
- Drive a different way to the store or work.
- Rearrange the top of your desk or counter.

Photo by Elnaz Asadi

Recharge yourself and share positive energy when you repeat:

A quote by Susan L. Taylor, “Whatever we believe about ourselves and our ability comes true for us.”

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.
- 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.
- Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
- Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, June 18

Today is Friday, June 18, 2021. Children playing with each other, enjoying the outdoors.

Try something new in June. Indulge in a new plant. Add a new plant to your surroundings:

Place a new, beautiful potted indoor or outdoor plant someplace you can see it frequently.
Plant a new tree, shrub, or flowers in the yard.
Add ornamental grasses to your garden.
Peruse the garden shop or catalog for a new herb and find a recipe to try.
Grow lettuce and have fresh greens with your meal.
Buy colorful flowers for a busy room in your house.
Trade cuttings of plants or split and share plants with friends or neighbors.
Bring home a fragrant plant for daily aromatherapy.

Photo by Fran Lee

Recharge yourself and share positive energy when you repeat:

A quote by Janet Kilburn Phillips. “There are no gardening mistakes, only experiments.”

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.
Try a mountain meditation.
- Find a comfortable seated or standing position, take 3 belly breaths.
- Allowing your body to be still visualize a beautiful mountain.
- Bring your awareness to the mountain’s strength, beauty, stillness.
- Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, June 11

Today is Friday, June 11, 2021. Walking with a friend, appreciating the companionship.

Try something new in June. Give yourself a cheerful boost by rearranging a space at work or in your home.

- Place fresh flowers or a small potted plant on a table.
- Place an inspirational quote or favorite postcard in an easily visible location.
- Change the colors or theme of a room.
- Organize and clear that papers on top of the table, counter, or desk.
- Add new framed photos of people you love.
- Get colorful folders, notepads, pens to add to the fun of a work day.

Photo by Kerin Gedge

Recharge yourself and share positive energy when you repeat:

A quote by Hellen Keller, “Alone we can do so little; together we can do so much.”

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.
- Take 3 minutes to check in with your body:
  - In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
  - In the second minute focus on breathing.
  - In the third minute focus on feeling the way breathing affects your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

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:

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

Monday, May 10

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

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:

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