Tag: centering

Friday, December 9

Today is Friday, December 9, 2022. Basking in the quiet before the day starts.

A quote by Alexandra Stoddard, “The world is extremely interesting to a joyful soul.”

Photo by: Iuliu Illes

December marks the end of another year. This is a time for reflection, appreciation, and grace. Remember a time when you accepted a difficult or challenging situation and you experienced growth, kindness, joy, and/or relief. Keep that memory for the times you need that reminder.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
  • Repeat 2 more times, then lower your arms and release your shoulders.
  • Smile inside and carry your sense of calm with you.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, December 7

Today is Wednesday, December 7, 2022. Starting the day gazing out the window, smiling internally.

A quote by Jonathan Winters, “If your ship doesn’t come in, swim out to it! “

Photo by: Kym MacKinnon

December marks the end of another year. This is a time for reflection, appreciation, and grace. Reframe experiences to demonstrate grace towards yourself to simultaneously open the door to allow you to continue to move forward.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
  • Repeat 2 more times, then lower your arms and release your shoulders.
  • Smile inside and carry your sense of calm with you.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, November 23

Today is Wednesday, November 23, 2022. In awe. This is the 500th post of The Daily Gift of Vitality. Thank you to all those who have inspired us, those who have shared quotes, comments, photos and those who continue to find ways to spread love and contribute by sharing their unique gifts with others.

A quote by Buddha, “Radiate boundless love towards the entire world.”

Photos embracing changing seasons by Dan Deziel, First snow of fall (above, submitted October 2022) & November sentinels

November is the month of Gratitude. Let’s explore possibilities, consider how our diversity can offer a bridge to connect us to each other.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, November 18

Today is Friday, November 18, 2022. The fresh crisp air invigorates my senses.

A quote by Maya Angelou.  “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”

Photo by: Marina_Poushkina

November is the month of Gratitude.  Expressing gratitude through creative gifts.  Gifts are symbols and can have significant meaning.  Make a homemade card for the special occasion. Put together a scrap book.  Include photos, articles, souvenirs, poems, stickers.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
  • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, November 14

Today is Monday, November 14, 2022. The sun rise: bringing new clouds, new colors, new vision.

A quote by William Arthur Ward.  “Feeling gratitude and not expressing it is like wrapping a present and not giving it.”

Photo week by Xavier_Ascanio

November is the month of Gratitude.  Express gratitude through creative gifts.  Gifts are symbols and can have significant meaning. Compose a poem that reflects your gratitude, love, and experiences with the receiver of the gift.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
  • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, November 9

Today is Wednesday, November 9, 2022. Frosty morning.

A quote by Willie Nelson.  “When I started counting my blessings, my whole life turned around”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude. Take a moment during your day to show gratitude towards others.

  • Share a smile
  • Leave a small note for someone
  • Make a phone call
  • Embrace with a hug

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, November 7

Today is Monday, November 7, 2022. Starting the week before the sun is up.

A quote by John F Kennedy.  “As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude.  Take a few moments to reflect on things you are grateful for and that bring you and others joy.  Perhaps:

  • Pets
  • Home
  • Art
  • A meal
  • Water
  • Books
  • A warm bath

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, October 31

Today is Monday, October 31, 2022.  The leaves crunching, the excitement in the air, outfits ready.

A quote by Bono, “Music can change the world because it can change people.”

Photo by Dan Deziel, Orange Splendor

October is the perfect time to engage your inner creative self.  This is the perfect time to create a new playlist to set the mood! Choose music that is uplifting, cheerful or inspires movement. Select pieces that make it fun to cook in the kitchen or boosts that loving feeling! Choose what you love.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 getting taller, stretching the spine.
  • Breathe out, hum and smile.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, October 28

Today is Friday, October 28, 2022.  Fun weekend ahead!

A quote by Julia Child, “This is my invariable advice to people: Learn how to cook—try new recipes, learn from your mistakes, be fearless and above all have fun.”

Photo by Ratul Ghosh

October is the perfect time to engage your inner creative self.  Be creative in the kitchen. Consider trying globally inspired spice combinations with your favorite proteins and veggies. Here’s 10 to get inspired:

  • Moroccan & North African: Ras al hanout is a combo of cinnamon, coriander, cumin, ginger, turmeric. Consider also mint, cayenne, allspice, cardamom, cloves
  • Indonesian: Cinnamon, cumin, turmeric, and coriander are common. Also, ginger, lime leaves, lemongrass, tamarind, nutmeg
  • Caribbean: Allspice, cinnamon, nutmeg, cloves, ginger, paprika, chilies, peppers, mustard seed, lime
  • Mexican: Allspice, cinnamon, chili peppers, cumin, garlic, cilantro, tomatillos, oregano
  • Indian: Cinnamon, cloves, coriander, cumin, tamarind, chilies, curry, ginger, mustard, fenugreek, saffron, turmeric
  • Chinese: ginger, garlic, soy sauce, star anise, orange, sesame, peppers, chilies, cloves
  • Japanese: ginger, garlic, soy sauce, dashi fish stock, horseradish, rice wine vinegar, sesame
  • French: Chives, chervil, parsley, thyme, marjoram, mint, rosemary, fennel, basil, mustard
  • Greek: Garlic, lemon, rosemary, oregano, cinnamon, olives
  • Italian: Garlic, basil, rosemary, oregano, thyme, olives

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, October 24

Today is Monday, October 24, 2022.   Looking up to the clouds? What do I see?

A quote by: Susan Allen Toth.  “Each garden has its own surprise.”

Photo by: beekeepx

October is the perfect time to engage your inner creative self.  As we prepare gardens for the winter months, spend some time thinking about the next garden, indoors or outdoors, where ever you can grow plants. Can you add or move some new plants?  Can you add some different colors?  Maybe add some art pieces to your garden.  

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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