Tag: calm

Wednesday, March 16

Today is Wednesday, March 16, 2022. Tree buds looking optimistic, trusting.

An inspirational quote, “The imagination must find its own path.” by Saul Bellow

Photo from WT

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Some gardeners amend their soil with nutrients for optimal plant performance.  How can you enhance your Health-promoting Lifestyle?  Drink more water, add vegetables, allow restful sleep, meditate, add physical activity, keep a gratitude journal.
    • What will prepare the soil for what you want to grow?
    • What do you need to learn?

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 each breath, think about someone or something that you appreciate, that you feel gratitude for, and smile to yourself as you reflect and send out positive energy from that space inside.

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 

Friday, March 11

Today is Friday, March 11, 2022. Enjoying more hours of sunlight.

A quote by Jeffrey McDaniel.  “I realize there’s something incredibly honest about trees in winter, how they’re experts at letting things go.”

Photo from Raimo Lantelankallio

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • How do you start your plants? Do they need to be started indoors? Special lights?
    • Some plants flourish in the sun and some prefer the shade. What do you need to flourish?
    • Do you have what you need?

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.
    • As you continue to breath, imagine a beautiful mountain. Envision all the details you can, how stable it is, how it is grounded in the earth, its strength.

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 

Monday, February 28

Today is Monday, February 28, 2022. As the shortest month closes, seeing what repeats and what stays the same.

A quote by Mary Oliver, “Said the river: imagine everything you can imagine, then keep on going.”

Photo from Marc Zimmer

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. Reflect on love and caring.

    • Who do you love? Who do you care for?
    • Who loves you? Who cares for you?
    • Who do you want to love? Who do you want to care for?
    • What makes love possible? What makes it possible to care for you, for another?
    • Consider allowing more connection to the opportunities for love and caring in your life.

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.
    • Starting at your feet, on every inhale, stretch your body part. On every exhale, release.
    • Work your way up your body with every breath cycle until you finish with your eyebrows.
    • Smile if someone saw you stretching out your eyebrows. =)

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 

Friday, February 25

Today is Friday, February 25, 2022. Looking around and seeing the beauty of natural change.

A quote by Sidney Poitier, “I am the me I choose to be.”

Photo from Marina Lavassa

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, reflect on how people communicate love and caring.

Gather a list of books, letters, poems, art, postcards, movies, TV shows, music, recordings, games, places, recipes that connect you with the harmony of love and caring. Tap into this nurturing reservoir -when you need it or during a free moment- to stay connected to that part of you that generates love.

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.
    • With each breath, inhale positive energy and feel the abundance.
    • Focus on the warmth your body’s core is generating as you exhale and add to the universe of positive energy.

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, February 23

Today is Wednesday, February 23, 2022. Waking up to move my body.

A quote by Pema Chodron, “We already have everything we need.”

Photo from Zion Park in Utah, shared by Susan Chubinskaya, PhD

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, reflect on how people communicate love and caring. How do you know when someone feels loved and cared for?

    • They make eye contact and smile?
    • They express gratitude and appreciation?
    • They reciprocate an act of love and caring?
    • They make more time to be together?
    • They are calmer and more satisfied?
    • They are more centered and resilient?
    • They are more open and share more?
    • They thrive?

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.
    • With each breath, inhale positive energy and feel the abundance.
    • Focus on the warmth your body’s core is generating as you exhale and add to the universe of positive energy.

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 

Monday, February 21

Today is Monday, February 21, 2022. Noticing the contrasting colors outside.

A quote by Tom Allen, “Winter forms our character and brings out our best.”

Photo by Nicole Siparsky, MD, Sunset, Lake Michigan in winter

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, reflect on how people communicate love and caring. What works for you?

    • Taking time and listening to you?
    • Writing a letter, a story, a poem?
    • Preparing you a meal for your busiest time?
    • Sending a funny photo or text when you are apart?
    • Serenading or playing music for you?
    • Drawing or painting a picture for you?
    • Observing you and recognizing how to make something just a little bit easier?
    • Spending time together?

 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.
    • With each breath, inhale positive energy and feel the abundance.
    • Focus on the warmth your body’s core is generating as you exhale and add to the universe of positive energy.

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 

Friday, February 18

Today is Friday, February 18, 2022. Again, watching the clouds move through the sky; a new picture to see every day. 

A quote by Anamika Mishra, “Winter is not a season, it’s a celebration.”

Photo, Lake Michigan coast in winter, by Nicole Siparsky, MD

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, see the love and caring around you. 

    • Recognize when a colleague, classmate or coworker does something kind for another.
    • Notice the infinite ways humans demonstrate love and caring for one another- teaching, sharing, playing, listening, commiserating, cheering, recognizing, smiling, cleaning, cooking, creating, etc.
    • Acknowledge the intentions and demonstrations of love and caring towards you and allow yourself to relish in them.

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.
    • Place one hand on your chest over your heart, place the other hand on your forehead or belly; whichever you prefer.
    • Breath in love.
    • Exhale unwanted feelings or emotions.
    • Smile at the love you give yourself 😊

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 

Friday, February 4

Today is Friday, February 4, 2022. Seeing the sun come up earlier in the day.

A quote by Maya Angelou “I must undertake to love myself and to respect myself as though my very life depends upon self-love and self-respect.”

Photo by: Robin S.

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  Let’s look at showing love, first towards yourself.

    • Talk to yourself with compassion
    • Set boundaries with your time and prioritize your needs
    • Trust yourself
    • Spend quality time with yourself—HAVE SOME FUN! =)
      • Try a new activity or hobby
      • Read a good book
      • Dance

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.
    • Release your neck muscles.
      • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
      • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

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 

Friday, January 21

Today is Friday, January 21, 2022.  Watching a duck diving in Lake Michigan, oblivious of the chill.

A quote by a Lupita Nyong’o, “What is fundamentally beautiful is compassion, for yourself and those around you.”

Photo of Lake Michigan Sand Dunes and Coastal Marsh in Winter by Nicole Siparsky, MD

With the launch of the New Year, for the month of January, we focus on clarifying and connecting with our vision for 2022. 

A vision that shows you the future you want, can recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhance our vision for our personal life and our relationships.

For those challenging moments, return to a library of inspiration.

    • Collect and add to a list of inspirational quotes.
    • Create a scrapbook of photos that remind you of your vision.
    • Keep a record of moments that count towards your vision to remind yourself of your progress.
    • Organize an activating music playlist.
    • Make a commitment to your vision and share it with a trusted person to share the journey with.

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.
      • When you inhale breath in your vision.
      • When you exhale, exhale out the obstacles to your vision.

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 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, January 14

Today is Friday, January 14, 2022.  Reflecting on the gifts a balance point can bring.

A quote by Nido Qubein: “Your present circumstances don’t determine where you can go.  They merely determine where you start.”

Photo by: Deniz Altindas

With the launch of the New Year, this January, focus on clarifying and connecting with your vision for 2022. 

A vision that shows you the future you want, can recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhance our vision for our personal life and our relationships.

Let’s spend this week reflecting on our vision of health for 2022. Consider the following journal prompts:

    • The most important thing for my health right now is:
    • 5 reasons I want to focus on my health:
    • What activities make me feel alive?
    • What can I do to integrate enjoying life and promoting my health?

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.
      • Massage your left hand starting with your palms, then work your way to the ends of each finger.
      • Massage your right hand the same way.
      • Clasp your hands together, then release and shake out your hands and let your hands be loose.

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 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