Tag: calm

Monday, June 13

Today is Monday, June 13, 2022.  Walking through the neighborhood enjoying the smells of fresh cut grass, flowers, fresh rain.  What smells of Spring and Summer do you enjoy?

A quote by Diane Ackerman.  “Nothing is more memorable than a smell.  One scent can be unexpected, momentary and fleeting, yet conjure up a childhood summer beside a lake in the mountains.”

Photo by: Lisette Coullard

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

Filling your home or workplace with pleasant aromas can calm the nervous system and spark joy.

    • Burn a beautifully scented candle or incense
    • Buy flowers
    • Cook your favorite meal
    • Drink your favorite tea
    • Add cinnamon to your coffee

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 

Friday, June 10

Today is Friday, June 10, 2022. Feeling grateful for finding joy all around me.

A quote by Mark Twain. “To get the full value of joy you must have someone to divide it with.”

Photo by chendongshan

Finding Joy in June.  For the second half of the year, let’s focus on ways we can find joy. Being joyful can extend your life, relieve stress, and pain, and promote a healthy lifestyle.

Staying connected with others fosters opportunities to experience joy.

  • Organize a “pot luck” dinner with your neighbors
  • Form a walking group with your coworkers at lunch
  • Plan a regular family game night
  • Reconnect with some old classmates

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. 
  • As you continue to Belly breath, inhale past or current joyful moments, exhale difficult or challenging moments.

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, June 6

Today is Monday, June 6, 2022. Enjoying the sun rays shining through the tree branches.

A quote by Jonathan Lockwood Huie, “Joy blooms where minds and hearts are open.”

Photo by Fran Lee

Finding Joy in June.  For the second half of the year, let’s focus on ways we can find joy. Being joyful can extend your life, relieve stress, and pain, and promote a healthy lifestyle.

Plan for Joy.  We plan for retirement, plan for health with health-promoting diet and exercise. Let’s think of ways we can plan for JOY.

    • Wake up ten minutes earlier to schedule some quite time to reflect
    • Savor the small things: the smell of tea or coffee in the morning, birds chirping, leaves gently waving in the breeze, fluffy clouds
    • Choose to think happy thoughts in the morning to start your day; end your day reflecting on all the good you experienced today
    • Journal about Joy
    • Start to plan your dream vacation

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.
    • As you continue to Belly breath, inhale past or current joyful moments, exhale difficult or challenging moments.

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, May 30

Today is Monday, May 30, 2022. A day of reflection, awareness and gratitude.

A quote by Thucydides, “The secret of happiness is freedom, and the secret of freedom, courage.”

Photo by Marcos Paolo Prado

Closing out May, to practice connecting with happiness, even if only for  moments at a time. Here’s a wrap up of the links to happiness practices and tips from this month.

May 2 Getting Outside

May 4 Laughter

May 6 Dance

May 9 Flowers

May 11 Connection with others

May 13 Volunteering

May 16 Star-gazing

May 18 Decluttering

May 20 Pleasant scents

May 23 Rest and sleep

May 25 Music

May 27 Happiness factors

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.
    • Listen to your breath as you continue to breathe deeply. Allow yourself to pause your activity and just listen and feel your breath moving in and out of your body.

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, May 23

Today is Monday, May 23, 2022. Appreciating the cycles: spring blossoms spent, new greenery everywhere, sun brings new life.

A quote by John Steinbeck, “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.”

Photo by Gabriel Cattaruzzi

Continuing a Magical May!  This month, we explore things that can make us HAPPY.  Being happy can enhance your life, boost the immune system, and help build connections with others.  Feeling happy is much easier when protecting enough time for rest and sleep.

Practice the same ritual every time you want to signal to your body that it is time to rest. This might be:

  • taking a soothing warm bath,
  • writing in a journal,
  • practicing progressive relaxation working from the head down to the toes,
  • listening to a guided meditation or specific music or sounds,
  • darkening or adjusting the lighting in the room,
  • working through a relaxing yoga sequence.

With regular practice, you can train your mind to recognize it is time to rest and be better able to get into that state easily and allow restful sleep to follow.

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. 
  • Breathe in fresh air, allow the energy to flow throughout the body.
  • Exhale the unnecessary, feel the body reset.
  • Repeat several more times and 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, May 16

Today is Monday, May 16, 2022.  Looking up to the sky imagining all the possibilities.

A quote by Jack Kerouac. “Maybe that’s what life is—a wink of the eye and winking stars.”

Photo taken by Brad West

Continuing a Magical May!  This month, we explore things that can make us HAPPY.  Being happy can enhance your life, boost the immune system, and help build connections with others.  Try some star gazing.  Star gazing can boost your creativity, calm your soul and inspire you.

    • Go to a park in the evening and count the stars
    • Plan a camping trip
    • Keep a star gazing diary
    • Write a poem to the moon or the stars
    • Visit a planetarium

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.
    • Gently stretch your neck muscles as you tilt your head to the right for a breath cycle, releasing the shoulders. Repeat on the other side.
    • Continuing to breathe, gently stretch your neck muscles as you tilt your head up with a breath cycle and down with a breath cycle. Keep the shoulders relaxed and 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, May 11

Today is Wednesday May 11, 2022.  Feeling the breeze cooling me from the warming sun.

A quote by: Atul Gawande “I said there are at least two kinds of satisfaction, however, and the other comes from human connection.  It comes from making others happy, understanding them, loving them.”

Photo taken by: Erin Donalson

We continue this Magical May!  This month, we explore things that can make us HAPPY, even for a brief moment.  Being happy can enhance your life, boost the immune system, and help build connections with others.  Spending time with family or friends, strengthens connections which has been shown to promote happiness.

    • Have a regular family game night
    • Eat dinner together
    • Go for a family walk after dinner
    • Reach out to a friend you have not talked to in a while
    • Have a picnic
    • Host a family reunion

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.
    • Explore alternate nostril breathing, starting by exhaling completely.
    • Alternating from one side to the other, close one nostril with your thumb to breathe in and then repeat with the other nostril to breathe out.
    • Breathe in Left nostril, breathe out Right nostril. Breathe in Right nostril, breathe out Left nostril.
    • Continue this sequence for several more cycles.
    • Smile at completing this self-care activity.

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, May 9

Today is Monday May 9, 2022.  Appreciating the pleasant aromas flowers provide.

A quote by Lady Bird Johnson.  “Where flowers bloom so does hope.”

Photo taken by: Fran Lee

We continue this Magical May!  This month, we explore things that can make us HAPPY, even for a brief moment.  Being happy can enhance your life, boost the immune system, and help build connections with others.  Research has shown flowers make you happier. 😊

    • Pick some flowers from your garden to enjoy them inside
    • Send flowers to someone you care about
    • Visit your favorite park that has beautiful flower gardens
    • Peruse your favorite garden center
    • Engage your senses at a botanical conservatory

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.
    • Explore alternate nostril breathing, starting by exhaling completely.
    • Alternating from one side to the other, close one nostril with your thumb to breathe in and then repeat with the other nostril to breathe out.
    • Breathe in Left nostril, breathe out Right nostril. Breathe in Right nostril, breathe out Left nostril.
    • Continue this sequence for several more cycles.
    • Smile at completing this self-care activity.

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, May 6

Today is Friday May 6, 2022.  Watching the squirrels frolic around the trees.

A quote by Paulo Coelho.  “When you dance, you can enjoy the luxury of being you.”

Photo by Dan Deziel, “Twins”

It’s Magical May!  This month, we explore things that can make us HAPPY, even for a brief moment.  Being happy can enhance your life, boost the immune system, and help build connections with others. 

Movement will boost your mood!  Try a Dance Party, you can do this by yourself or connect with others through dance.  Whatever you do, just dance like no one is watching:-)

    • Make a playlist of your favorite music and dance to it
    • Try to mimic the dance moves from your favorite music video
    • Sign up for dance lessons
    • Go to the ballet or watch one on the internet

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.
    • As you continue to breathe, offer the loving kindness statements to yourself and/or others who are important to you: May I be safe, May I be HAPPY, May I be healthy, May I live with ease.

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, April 27

 Today is Wednesday, April 27, 2022. Observing several wild turkeys persist as they fly short distances, working their way up the trees.

A quote by Abraham Lincoln, “To ease another’s heartache is to forget one’s own.”

Photo taken by Piotr Figlarz

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Consider the ways you can include more nature into your life.

    • Go to a park.
    • Visit a nature conservatory, botanic garden or arboretum.
    • Get digging in the garden.
    • Bike, walk, jog, ride through a nature reserve.
    • Swim in the lake.
    • Watch the sun rise or set over the water.
    • Stare at the stars.
    • Surround yourself with plants in your home or office.
    • Add nature scenes as your screen saver.
    • Pause and just observe the trees and plants outside.

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.
    • With every refreshing breath cycle, think about an individual that you appreciate and send out positive energy and warmth to that individual.
    • Smile.

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