centering – Page 11 – Daily Gift of Vitality

Friday, November 12

Today is Friday, November 12, 2021. Unwinding while humming and organizing my bag.

A quote from Yakov Smirnoff, “Everybody laughs the same in every language because laughter is a universal connection.”

Photo by: Nicole Siparsky, MD

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Consider trying something new to increase connection with another.

- Update your greeting or salutation in your emails to include something personal, a fun quote, some warmth or cheer.
- Send a quick message to someone letting them know you are thinking of them.
- Coordinate a gathering, in person or virtually, for people you work with or have class with, but may not see outside of work or school.
- Invite someone for an outing – schedule nature time, go to a show, share a meal, sip tea or coffee.

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.
Practice gently releasing the muscle tension in your neck.
1. 1. Gently roll your neck side to side, slowly. Repeat 3 times, each direction.
  2. Gently and slowly tilt your chin down and release your shoulders. Take 3 deep, slow breaths. Bring your chin to neutral.
  3. Roll your shoulders forwards and then backwards. Smile as you allow renewed energy.

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, November 5

Today is Friday, November 5, 2021. Silence in the morning, ready for the sounds of the day.

A quote from Arthur Wing Pinero, “Where there’s tea there’s hope.”

Photo by: Nicole Siparsky, MD

This November, we focus on exploring Novel activities. Experiencing novel activities fosters personal growth and confidence. It can provide opportunities to interact with new people, and a time to get to know ourselves better.

Enjoy tea, made in a new way:

- Trade favorite teas with a friend or neighbor.
- Cold brew tea: Fill a pitcher of fresh water and add tea bags or loose tea and set it aside for up to 12 hours in the fridge. When ready to drink it, dilute it to the flavor level desired. Good hot or cold.
- Milk tea: add any kind of milk with tea.
- Chai tea latte: combine some or all of these spices to make a chai mix: cardamom and cinnamon +/- cloves/nutmeg. Steep with your favorite black tea. Heat any kind of milk and froth with a whisk, blender or frother (dairy, oat milk, coconut milk and soy milk froth the best).

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.
After taking 3 belly breaths reposition your body.
Now shake your entire body and say to yourself, “I am letting go of…”
Picture the thoughts falling off while shaking your body.
Take 3 more belly breaths and smile to yourself for your courage to let go.

*Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, October 29

Today is Friday, October 29, 2021. Aware of the present temperature and accepting that it is changing.

A quote From James Baldwin, “Not everything that is faced can be changed, but nothing can be changed until it is faced.”

Photo by Susan Chubinskaya, PhD, Sunrise in Arabian Desert.

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.

As the future is unknown, consider “If…,Then…” thoughts to be better prepared for the challenges.

- “If [something is not as I wanted/planned/expected], Then I will [what you can do to make the most of the situation].”
- “If [X] doesn’t happen, Then I will seek to learn what I need for it to be possible next time.”
- “If I miss my exercise time in the morning, Then I will add 5 minutes of deliberate extra activity right before the last meal of the day.”
- “If I feel stressed, Then I will belly breathe and journal for 5 minutes.”

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.
Experience your inner glow.

1. Sit or stand comfortably. Laying down is fine too.
2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
5. Smile to yourself and know that you can share that glow every time you smile at another.

*Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, October 27

Today is Wednesday, October 27, 2021. Appreciating the symphony of fall sounds.

A quote from Kevin Ansbro, “Focus on an ocean of positives, not a puddle of negatives.”

Photo by Kevin Leavesley, Kennebunkport, Maine.

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.

To help shift a negative mindset, work on reframing your “Can’t do” list into a “Can do” list.

Create a list of things you might think you cannot do. Next to each one, challenge yourself to reframe them into things you CAN do, expanding what’s possible for you.

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.
Experience your inner glow.

1. Sit or stand comfortably. Laying down is fine too.
2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
5. Smile to yourself and know that you can share that glow every time you smile at another.

*Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, October 25

Today is Monday, October 25, 2021. Watching the falling leaves dance through their journey.

A quote from Lucy MacDonald. “It’s not that optimism solves all of life’s problems; it is just that it can sometimes make the difference between coping and collapsing.”

Photo by Kevin Leavesley, Lake Michigan

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.

To help maintain an optimistic view, surround yourself with positive inputs.

- Stay connected with your favorite positive people: share lunch, virtual call, text, exchange letters.
- Create an upbeat music playlist.
- Relax with some cheerful literature.
- Enjoy a hopeful movie.

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.
Experience your inner glow.

1. Sit or stand comfortably. Laying down is fine too.
2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
5. Smile to yourself and know that you can share that glow every time you smile at another.

*Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, October 22

Today is Friday, October 22, 2021. Pumpkins look relaxed, hanging out in the field.

A quote from Buddha, “Each morning, we are born again. What we do today is what matters most.”

Photo by: Dan Deziel, “October”

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.

Spending time indulging creative joys can refresh the mood.

- Write a poem or lyrics to a song.
- Draw or paint with an open heart.
- Rearrange some furniture.
- Create a fresh wreath or flower arrangement.
- Invent a new spice combination and recipe.
- Choreograph new dance moves to favorite music.

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.
Look up to the sky.
Let your mind relax into the awareness of the infinite open space.
If you wish, release your worries into the vast openness of the universe.

*Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, October 20

Today is Wednesday, October 20, 2021. Watching the leaves fall to provide the soil warmth and nourishment.

A quote from Maya Angelou. “Nothing can dim the light which shines from within.”

Photo by Dan Deziel, “Fall Texture”

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.

Spending time attending to physical needs can soothe the body.

- Enjoy a warm bowl of clear soup.
- Invigorate your body with a gentle rub of the skin on your body.
- Massage your muscles.
- Brush your hair slowly.
- Rock in a chair.
- Take a leisurely stroll- walking, or on wheels.
- Immerse your body in warm comfort in a bath, with a warm blanket, or snuggled with another.

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.
Look up to the sky.
Let your mind relax into the awareness of the infinite open space.
If you wish, release your worries into the vast openness of the universe.

*Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

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:

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:

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:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP