Tag: calm

Friday, August 12

Today is Friday, August 12, 2022.  Appreciating the beauty in the simplicity of nature.

A quote by Henry David Thoreau, “Simplicity is the law of nature for men as well as for flowers.”

Photo by: T Schofield

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

Simplify your schedule:

  • Set your priorities
  • Pause before you respond to a request
  • Know your limits, it’s OK to say no
  • Meal prep
  • Have a regular sleep routine

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. 
  • Picture yourself in a relaxed state.  See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
    • Smile to yourself.

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, August 10

Today is Wednesday, August 10, 2022. Taking some time midweek to check in with myself.

A quote by Bruce Lee, “Simplicity is the key to brilliance.”

Photo by: Dan Deziel, Summer Pastel

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

Create a list of positive affirmations

  • I can do this. (see below Recharge)
  • I am capable and I am strong.
  • I will allow myself grace when things don’t go as planned.
  • I listen to my body, mind, and heart and nourish them however serves them best.

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.
  • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
    • Smile to yourself.

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 

Monday, August 8

Today is Monday, August 8, 2022. Starting the week feeling recharged.

A quote by Coco Chanel, “Simplicity is the keynote of all true elegance.”

Photo by: Elena Boltunova

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

Take a pause from electronics:

  • Choose some time to turn your phone off
  • Reduce your exposure to news
  • Take a break from social media

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. 
  • Picture yourself in a relaxed state.  See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
    • Smile to yourself.

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 

Friday, August 5

Today is Friday, August 5, 2022. Out the door, happy to start the day.

A quote by Emily Ley.  “A simplified life means that what has to get done will get done.  And when we pare down life to its simplest, most beautifully basic parts, we’re left with room to enjoy each other, to rest and to truly savor life with all our hearts minds and spirits.”

Photo by Harry Collins

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

Clear out some space. Choose a space you might be in regularly. Remove all the unnecessary items. Freshen the air. Make it pleasant to you. Ideas: the car, the desktop, the counter, the entrance way, your bedside table.

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.
    • For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

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, August 3

Today is Wednesday, August 3, 2022. It is warm out there.

A quote by Lao Tzu.  “Nature does not hurry, yet everything is accomplished.”

Photo by Sandy Millar

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

Find your easy-to-access “nature” space:

    • A picture of trees, flowers, water.
    • A beautiful potted plant.
    • A view of flowing water, trees swaying in the wind, ducks waddling.
    • A sound machine playing pleasant nature sounds.
    • A garden or walking trail.
    • A scenic driving route.

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.
    • For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

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 

Monday, August 1

Today is Monday, August 1, 2022. Early morning hours, birds are active and feeling good!

A quote by Pema Chodron, “Something is going to come of this. Something new. This can end you up in a whole new place- a much more open place.”

Photo by Philip Myrtorp

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

Create a pocket of silence in your day. Find a daily routine, that could be done in silence for the month of August. Let your mind wander during that routine time.

    • Commute in silence.
    • Go through hygiene routines in silence.
    • Walk in nature in silence.
    • Garden, cook, or journal in silence.

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.
    • For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

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, July 27

Today is Wednesday, July 27, 2022.  Appreciating the beauty that the world shares with us.

A quote by Benjamin Franklin. “Hide not your talents. They for use were made. What’s a sundial in the shade?”

Photo by: Rvo233

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share your talents.

    • Volunteer your skill/talent
    • Tutor
    • Mentor
    • Join a community group

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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled

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 

Friday, July 1

Today is Friday, July 1, 2022.  Recognizing the sound of the cardinal singing cheerfully and finding the red bird in the branches.

A quote by Andre Pough Sr., “Just when you think you know exactly how it’s going, some unexpected possibility shows up and it begins to get even better.’

Photo by Jen DeVos

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  For some, the first week of July is a holiday celebrated with friends and family.  For the beginning of July let’s explore ways to share our culture.

    • Consider researching your family tree
    • Reach out to a family “elder” to share their memories of the family or family history
    • Host/attend a family reunion
    • Take a trip to where your grandparents were born

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.
    • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
    • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
    • Experience the happy moment of being in your clean, refreshed home.
    • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

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, June 22

Today is Wednesday, June 22, 2022.  Watching the birds playing in the trees.

A quote by Danielle LaPorte, “Joy is the most magnetic force in the universe.”

Photo by Nicole Siparsky, MD. Rainbow Falls, Pisgah National Forest, North Carolina (2022).

Finding Joy in June.  As we start the second half of the year let’s focus on ways we can find joy.

Practice seeing and appreciating progress for your efforts towards an aspiration or goal. This builds opportunities for experiencing joy. Examples:

    • Track the word count and watch it increase as you write something to share.
    • Mark on the calendar everyday that you take action towards your goal & relish the increasing number of days you are taking action.
    • Add a photo or other memento in a scrapbook of each mini-milestone.
    • Review your activity monitor and notice when you increase steps, distance, calories, speed, intensity, frequency of activity.
    • Appreciate every course assignment or project you complete towards a degree or certificate.
    • Celebrate every day that you stay true to your intentions.

Use 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.
    • Repeat positive affirmations throughout your day, while smiling:
      • My mind is peaceful.
      • I choose to act and react peacefully.
      • I illuminate peace around me.

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, June 15

Today is Wednesday, June 15, 2022.  Being open to seeing the beauty and joy in unexpected places.

A quote by Henri J.M. Nouwen “At every moment of our life we have an opportunity to choose joy.”

Photo by: ABGlavin

Finding Joy in June.  As we start the second half of the year let’s focus on ways we can find joy.

Organizing your home or workspace can help lower stress, clear your mind, and promote positive energy.

    • Donate old books and clothes to benefit others
    • Reduce electronic use to calm the number of brain inputs
    • Go through “old papers” and scan/file/toss
    • Organize your favorite photos and artwork in a pleasing display
    • Arrange your fashion accessories for easy access
    • Limit the number of piles in a single room
    • Put similar items together and eliminate any unnecessary excess

Use 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “joy” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

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