Tag: centering

Sunday, July 23

Today is Sunday, July 23, 2023. Waking up to the birds.

DGoV (Daily Gift of Vitality) Activity: What sounds cheer you up? What music lifts your spirits? What noise is comforting? Whose voice is associated with happy thoughts. How can you create a space that is filled with the auditory positive associations for you?

A quote by Milan Kundera, “The sound of laughter is like the vaulted dome of a temple of happiness.”

Thank you to Rohan Gupta for sharing this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Saturday, June 24

Today is Saturday, June 24, 2023. Reflecting with a compassionate heart helps learning and personal growth.

DGoV (Daily Gift of Vitality) Activity: Last week, if you were writing things down, look back at where your mind was at those times you chose to jot down some notes.

Now, whether you wrote things down last week or not, write, “Current Reflections” at the top of the next sheet and write down everything on your mind right now. Some of it may be influenced from last week or maybe not.

Finally, write, “Upcoming Week” and write your thoughts about this week coming up. It might be a to do list, your schedule, what you hope for, what you want to accomplish, or just what is on your mind. Let your mind get oriented to the week and let it be comfortable.

A quote by Flannery O’Connor, “I write to discover what I know.”

Thank you to K8 for sharing this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 28

Today is Friday, April 28, 2023. This week is closing out April.   Think about this: Stress pushes for change and humans are designed to be able to handle large amounts of stress. Depending on the response- the flexibility, the ability to learn, the adaptation- this can lead to getting stronger, wiser and all around better. What makes this possible? A chance for processing and recharging and healing. There must be a time “after” the stress where recovery and improvement can take place. Sometimes it is while sleeping, sometimes while meditating, journaling or being in nature and other times, sharing the experience with a safe someone who you trust. DGoV (Daily Gift of Vitality) Activity: When you are experiencing high levels of stress, find time to pause and create an artificial “close” to the stress cycle and allow some recharge time even if it is temporary. Slow down your breathing and remind yourself, “I can do this.”   A quote by Eric Maisel, “A long, deep breath is the equivalent of a full stop and the key to centering.” Thank you to Erin Burden for sharing this lovely photo. With gratitude and appreciation for all beings, Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 21

Today is Friday, April 21, 2023. The bulbs are bursting, the trees are flowering, the grass is greener, it is a great time to pause and notice the nature around us.

Think about this: Sometimes, there is so much going on around us, it can lead to an overload. There can be so many thoughts, feelings, things to do. It can amplify negative thoughts and feelings and make it harder to see the path forward. The good news is that there’s a remedy.

DGoV (Daily Gift of Vitality) Activity: When the mind is full and the feelings are bouncing around, 1. take a minute to observe your breathing. Then, 2. start to slow the breathing down, make each breath last longer, and breathe from your belly so that your belly rises when you breathe in, and it releases when you breathe out. This activates the vagus nerve and allows your body to calm and settle down. Finally, 3. write down what is on your mind so you can see it. Bonus: maybe even share it with someone you trust.

A quote by Navaz Habib, “The vagus nerve is the conductor of the human body symphony orchestra.”

Thank you to Drew Beamer for sharing this lovely photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, March 17

Today is Friday, March 17, 2023. This week marks 3 years since our journey began with the Daily Gift of Vitality. While many seem to have moved on and left the past 3 years behind, we have all been affected, some more than others. There is still much to process, to learn from, to improve upon, and to make peace with. This is the time to join together.

Think about this: Humans have the power to heal other humans through relationships. Creating an emotionally, mentally, physically, and spiritually safe space with another person, and practicing self-compassion and compassion for others, accelerates healing, recovery, and the ability to thrive- for all those involved in that nourishing relationship. Given that life has 50% fabulous and 50% not-so-fabulous parts, and that they are not always equally distributed at the same time, it helps to have those relationships to get through the toughest times.

DGoV (Daily Gift of Vitality) Activity: Let’s create that safe space where we can join with others in the days ahead. Practice being that safe person. Practice compassion towards yourself and others. By accepting and being accepted, through loving and sharing an experience of belonging, you will experience the power of humans to heal other humans.  

A quote by Yoko Ono, “Healing yourself is connected with healing others.”

Thank you to Florian Giorgio for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, March 3

Today is Friday, March 3. This week’s practice to expand your vitality is to try something new that has health-promoting properties, matcha. If this option is a tool that appeals to you, please join us.

Think about this: Matcha is a powder form of special Japanese green tea leaves that have been grown in the shade. It does have caffeine. Due to the high amount of antioxidant and anti-inflammatory effects, there is evidence suggesting it has anti-inflammatory effects, may prevent cancer, reduce blood pressure and protect the blood vessels, improve brain function and prevent some brain disorders as well as improve insulin sensitivity and carbohydrate metabolism.

DGoV (Daily Gift of Vitality) Activity: Matcha as a powder, does not dissolve in water so it has to be well blended in a liquid before drinking. It does not need to be steeped because you drink the powdered tea leaves. Use a bamboo whisk or milk frother and whisk 1 tsp matcha with 1-2 Tbs hot water until smooth. Dilute with additional water or milk of your choice to taste. Use a bamboo whisk, milk frother, blender, or shake it up in a mixing jar until it is frothy for your final drink. Remember, matcha does have caffeine.  

A quote by Thich Nhat Hanh, “If we choose to drink a cup of tea in mindfulness, the pleasure of drinking tea will more than double because we are truly there and the tea is also truly there.

Thank you to Payoon Gerinto for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, February 24

Today is Friday, February 24. This week’s practice to expand your vitality is by freeing the mind to be creative. If this option is a tool that appeals to you, please join us.

Think about this: From the minute we wake up until we fall asleep, there are outside influences that are designed to grab people’s attention and redirect- email, social media, news, ads, billboard signs, radio & talk shows, etc. etc. These aim to hoard anybody’s and everybody’s attention. There are also those that are meaningful and personal, specific to you and your relationships –pets, children, partners, family, classmates, coworkers, colleagues, etc. who also desire your attention. When is it your turn to attend to you?

When the brain is constantly being directed by outside influences- without sufficient time to rest and recharge – the circuits can get overloaded and feelings of anxiety or overwhelm may occur. In turn, this can interfere with mental peace and creativity, which is when the brain can play with ideas and invent something novel. Nature immersion, meditation, exercising, bathing, listening to instrumental music, drawing, journaling, or sipping unsweet tea and reading a book, all help you control your brain’s inputs and lets your brain rest and recharge, to think freely and play.

DGoV (Daily Gift of Vitality) Activity: Try deliberately postponing “brain inputs” on waking. Notice what happens if you protect some quiet time immediately after waking, before allowing digital, media, and other uncontrolled inputs. What do you think about? Where does your mind go? What do you notice? What if you direct your attention to nature, like sunshine, the sound of birds chirping, the feel of the blowing wind? Consider this activity on waking most days this week. Jot down a note each time and review it after a week.

A quote by Albert Einstein, “Creativity is seeing what others see and thinking what no one else ever thought.”

Thank you to Alex Marrero for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, February 10

Today is Friday, February 10. This week’s practice to expand your vitality is inspired by Dacher Keltner in Awe. If this option is a tool that appeals to you, please join us.

Think about this: Experiencing awe improves health and wellbeing by stimulating the vagus nerve known to cause a relaxation response. Awe is associated with markers of lower inflammation and it also releases the hormone oxytocin known to increase the feelings of deep love, trust and bonding.

DGoV (Daily Gift of Vitality) Activity: This week and beyond, seek out opportunities to experience moments of awe.

A quote by Sharon Saltzberg, “Restore your attention or bring it to a new level by dramatically slowing down whatever you’re doing.”

Thank you to Stephan Leonardi for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 27

Today is Friday, January 27. This week’s practice to expand your vitality is to have time daydreaming. If this option is a tool that is appealing to you, please join us.

Think about this: When we zone out, there is quiet time, without any other human inputs, the mind wanders and has novel ideas and thoughts. When was the last time you got to do that and cherish your thoughts?

DGoV (Daily Gift of Vitality) Activity: This week, choose some quiet time in a location that you will not be interrupted by other people or media or drama or news or words. This may be outside in nature, in a room or while walking, riding, or swimming. Let your mind wander. Give yourself permission to daydream and see where it takes you. Be curious.

A quote by Rachel Naomi Remen, “Sometimes all that is needed is a sense of possibility.”

Thank you to Khaled Ali for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 20

Today is Friday, January 20. This week’s practice to expand your vitality is feeling good about your journey. If this option is a tool that is appealing to you, please join us.

Think about this: It’s often the unknown parts of the journey that helps us grow and acquire new skills. Tap into courage (yours or someone else’s) to move forward on your journey and accept that with each step forward, you encounter new blessings and challenges, you see things from new perspectives, and you learn and level up in life. Each time you level up, you expand your potential and grow your courage inside of you.

DGoV (Daily Gift of Vitality) Activity: This week, notice if you are having difficulty taking a step forward: making a healthy food choice, fitting in that outdoor time, making a social connection with someone you’d like to get to know better, going for that new career challenge. Think of a “You” in the past that is so proud of the ”You” today. When in doubt, consider making choices that will allow you in the future to feel so proud of yourself now. Enjoy the journey.

A quote by Morgan Freeman, “Challenge Yourself; it’s the only path which leads to growth.”

Thank you to Jessica Gale for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP