Tag: centering

Monday, August 30

Today is Monday, August 30, 2021.  Smiling at the start of the day for another opportunity to foster connections.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last post of August, let’s reflect on all the connections we have and the connections we would like to cultivate.

You can use these journal prompts to assist in reflection:

    • My mind and body feel nourished when…
    • I would like the opportunity to explore….
    • The three things that brought me joy today are…
    • When I showed myself compassion, I noticed…

Photo by: Nils Rasmusson

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 from Henry David Thoreau, “I took a walk in the woods and came out taller than the trees.”

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.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 27

Today is Friday, August 27, 2021.  While taking a walk, watching the variety of ways the animals commune and recharge.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, the focus has been on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, and this weekend, let’s explore ways to exercise in nature.

    • Recharge your walking route.
    • Practice yoga.
    • Stretching routine.
    • Dance solo or with others.
    • Bike a pretty trail.
    • Gardening, weeding, picking fruit.
    • Running outdoors.
    • Hiking
    • Playing outdoor sports.

Photo by: Gene Devine

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 from Albert Einstein, “Look deep into nature, and then you will understand everything better.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 23

Today is Monday, August 23, 2021. Listening to the warm air rustling through the leaves, aware of thoughts.

This August we will focus on building and strengthening connections to lower stress and contribute to longevity.  For the last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower our cortisol level and reduce stress.

Today, let’s explore ways to meditate in nature.

    • Stand in the grass barefoot, feel your connection to the earth.
    • Hug a tree.
    • Lay on your back in the grass, feel your heartbeat connected to the earth.
    • Take a silent walk and open all your senses.

Photo by: Aaron Burden

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 from Helen Keller “Optimism is the faith that leads to achievement; nothing can be done without hope.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 20

Today is Friday, August 20, 2021. Noticing the sunrise which brings me to the present. Smiling to start the day with peace and presence.

This August, we focus on building and strengthening connections to lower stress and contribute to longevity.  For this third week of August, we focus on connecting to LOVE, after all, “Love is all around us”

Today, the focus is on connecting to the love of beauty. Deliberately directing your eyes, your attention, your mind to beauty can be calming and joyful.

    • Pause to see the beauty of the sky. Immerse yourself in your favorite colors during sunrise or sunset.
    • Gaze at the flowers, trees or plants that are beautiful to you as you deepen each breath.
    • Listen to the beautiful combinations of sounds of your favorite music and sing or hum along.
    • Enjoy the beautiful aromas of your favorite fragrance or spices as you release your shoulders.
    • Look in the mirror and appreciate the beauty of your sparkly eyes as you smile.

Photo by Dan Deziel, “Morning Mist”

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 from Bennett Cerf “The person who can bring the spirit of laughter into a room is indeed blessed.”

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.
  • While you continue to Belly breath, practice a Loving Kindness meditation and repeat:
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 18

Today is Wednesday, August 18, 2021.  Appreciating the animals playing and enjoying each other’s company.

This August, we focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  For this third week of August, we focus on connecting to LOVE, after all, “Love is all around us.”

Today the focus is on connecting to the love of friends. Friends enhance our life and improve our health.

    • Call a friend to go for a walk.
    • Invite a friend to have a picnic.
    • Send an old friend a note and let them know what their friendship means to you.
    • Share a few minutes talking with a friend.
    • Gather with friends for music outdoors.

Photo by Pascal Muller

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 from Kirstin Armstrong, “The best thing to do when you find yourself in a hurting or vulnerable place is to surround yourself with the strongest, finest, most positive people you know.”

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.
  • While you continue to Belly breath, practice a Loving Kindness meditation and repeat:
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 16

Today is Monday, August 16, 2021. This is post #301. Reflecting on ways to create safe space and generate positive energy. Throughout the day, intending to observe and embrace the love and kindness all around.

This August we focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  For this third week of August, we will focus on connecting to LOVE, after all, “Love is all around us.”

Today the focus is on Self Love. Taking time to recharge gives you the energy you need to do the next thing, and to be able to support others.

    • Clear your calendar for some “me time.”
    • Make yourself your favorite health promoting meal.
    • Establish a sleep routine.
    • Spend some time in nature.
    • Soak in soothing water.

Photo by Aleza van der Werff

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 from Venus Williams “You have to believe in yourself when no one else does—that makes you a winner right there.”

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.
  • While you continue to Belly breath practice a Loving Kindness meditation and repeat
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 9

Today is Monday, August 9, 2021.  Smiling at the beauty all around us.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This second week of August we will explore connecting to JOY.  Even in the most difficult situations we can turn to joy.

This week let’s explore letting go of what is not serving us and welcome joy into our life.   Practicing Self-Compassion can help us connect with JOY.  Below are three steps towards self-compassion.

    • Acknowledge when you are suffering.
    • Connect to humanity—Remind yourself that you are not alone.
    • Talk kindly to yourself.

Photo by Nadine Doerle

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 from Carlos Santana, “If you carry joy in your heart, you can heal any moment”

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.
  • Start your day with one positive thought, end your day reflecting on what went well for you today.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 6

Today is Friday, August 6, 2021.  Enjoying the season and the delicious vegetables from the garden.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at connecting to natural surroundings for peace.

    • Look out over the water, the field, the woods, the mountains, the trees and breathe.
    • Gaze at the sky and watch how it changes over a period of time.
    • Dig in the dirt and notice the soil’s moisture, the textures, and the living organisms as you add a plant or tree to the earth.
    • Watch the sun rise or set and see the various colors change.

Photo by Dan Deziel, “Subtle Dusk”

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 from Love Actually, “To me, you are perfect.”

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

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 2

Today is Monday, August 2, 2021.  Starting the week with positive thoughts and smiles to champion a great week!

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at a peaceful work environment.

    • Start your day by saying “Good morning” to your coworkers.
    • De-clutter your desk.
    • Put a plant on your desk.
    • Use some aromatherapy around your desk.
    • Go for a walk during lunch.
    • Schedule breaks and take them.
    • If needed, say no to extra commitments.
    • Before a meeting, take some belly breaths and use your positive affirmations.

Photo by: Matthew Lee

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 John Lewis. “Be hopeful. Be optimistic. Never lose that sense of hope.”

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

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 30

Today is Friday, July 30, 2021.  Starting the weekend with a reset; taking time to create moments to pause and appreciate my surroundings.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine.  Add sparkle from the inside by being mindful with the food and drink choices to nourish and honor your body.

    • Start the day with a glass of water to begin rehydrating after sleep.
    • Aim to include greens such as lettuces, spinach, kale, chard, etc. at one or more meals in a day to provide your body with useful nutrients that also feeds your gut microbiome.
    • Eat adequate protein to support your body’s ability to recover and recharge every day.
    • Connect with someone over a meal or tea/coffee break to share stories.

Photo by: Susanna Chubinskaya, PhD

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 John Lennon, “A dream you dream alone is only a dream. A dream you dream together is reality.”

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.
  • While sitting outside choose an object to focus on: what colors do you see, what sounds do you hear, what do you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP