Tag: centering

Sunday, May 24

Today is Sunday, May 24, 2020. The peaceful sunrise brings time for thoughts and dreaming.

As we move forward together, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Chico Xavier

“‎Though nobody can go back and make a new beginning… Anyone can start over and make a new ending.”

 Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Take a Self-Compassion break.
    1. Place your hands over your heart.
    2. Take several belly breaths.
    3. Say to yourself: may I be happy, may I be healthy, may I live with ease.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

Saturday, May 23

Today is Saturday, May 23, 2020. Beauty and cheerful energy are visible in nature today.

As we move forward together, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Haruki Murakami

“And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure, whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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 controlled breathing.
    1. Focus on each breath.
    2. Breathe in through your nose, letting your belly rise.
    3. Breathe out through your mouth, letting your belly relax.
    4. Slow it down and enjoy the control.
    5. Smile and move on with your day.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

Friday, May 22

Today is Friday, May 22, 2020. What a fabulous Friday. This is a great day to make eye contact with someone else and smile with your eyes.

As we move forward together, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be a helpful anchor in uncertain moments.

Today’s Inspiration: A Quote from Steve Jobs

“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something–your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Tilt your head for a gentle neck stretch.
    1. Gently tilt your head to the right so that your right ear is closer to your right shoulder. Raise your right arm to gently rest your right hand on the left side of your head, holding that stretch for 2 belly breaths.
    2. Release and repeat the same movement on the other side by tilting your left ear to your left shoulder and use your left hand to rest on your head to hold the stretch for 2 belly breaths.
    3. Bring your head to neutral and tilt your chin up and then down. Smile and enjoy moving on.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Thursday, May 21

Today is Thursday, May 21, 2020. The rains scattered blooms and the leaves are larger.

As we move forward together, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be a helpful anchor in uncertain moments.

Today’s Inspiration: A Quote from Frida Kahlo

“At the end of the day, we can endure much more than we think we can.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Activate your every one of your fingertips.
    1. Gently press your right thumb onto the tips of each finger on your right hand, one finger at a time.
    2. Repeat with the other hand.
    3. Bring both palms together and press all your fingertips from your right hand together with the matching fingertips on your left hand. Press them together 3 times.
    4. Release and smile.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Wednesday, May 20

Today is Wednesday, May 20, 2020. The rain puddles bring an opportunity for joy.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Malala Yousafzai

“Let us make our future now, and let us make our dreams tomorrow’s reality.”

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Sell yourself to yourself.
    1. Remind yourself what you do well.
    2. Smile.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Tuesday, May 19

Today is Tuesday, May 19, 2020. The leaves on the trees are full and ready to provide us protective shade.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Lily Tomlin

“For fast acting relief, try slowing down.”

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • To enhance focus, try doodling.
    1. Draw whatever comes to your mind.
    2. Doodle your feelings.
    3. Smile and enjoy your doodle.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Monday, May 18

Today is Monday, May 18, 2020. As the rain moves on the sun returns.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from T.S. Eliot

“Every moment is a fresh beginning.”

Photo & Caption from Dr. Jose Velasco, Surgeon, “Turtles meditating on the North Pond.”

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Try acupressure.
    1. Place your index finger or thumb in the spot between your eyebrows.
    2. Apply gentle firm pressure with your finger.
    3. Move the finger in a circular motion and take some cleansing deep breaths.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

 

Sunday, May 17

Today is Sunday, May 17, 2020. The interactions between living beings are more lovely when there is more variety. The diversity of plants and animals add to the beauty around us.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Albert Schweitzer

“Sometimes our light goes out, but is blown again into instant flame by an encounter with another human being.”

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Absorb energy and share sparkle.
    1. Breathe in deeply through your nose and feel the universal energy inflate your lungs and diffuse through your body.
    2. Breathe out slowly knowing that your exhale produces air for plants.
    3. Sharing the sparkle of life, knowing you also contribute to life, smile.

Anchor yourself with this daily statement:

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Saturday, May 16

Today is Saturday, May 16, 2020. Nature cycles on with bright days and dark nights marked by the changing colors of the sky in between.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from L. M. Montgomery

“Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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 your back and legs with hip hinges.
    1. Stand up with your feet planted below your hips and your knees soft, almost completely straight, but not.
    2. Put your hands on your hips or a firm surface (like a table, wall or a walker) to stabilize you as you gently hinge at the hip and bend forward with your back and neck straight and long. Feel the stretch in your back and legs and breathe deeply.
    3. Gently stand back up and repeat 2 more times. Smile and move on with your day.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Friday, May 15

Today is Friday, May 15, 2020. The geese are proud as they watch their goslings.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Margaret Mead

05.15.parents.gosling“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”

Photos & Caption by Dr. Jeannie Aschkenasy

“Mama and Papa Geese and their Goslings- Signs of Spring in Lincoln Park”

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:

  • Roll your shoulders back, 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 alternating sides.
    1. Focus on stretching out your right arm and your left leg to make a long straight line and breathe deeply to feel the stretch. Return to your original position
    2. Moving to the opposite side, stretch out your left arm and your right leg to make a long straight line and breathe deeply and feel the stretch.
    3. Reach both arms up as high as possible as you breathe in and then release your arms as you breathe out. Smile.

Anchor yourself with this daily statement:    

 “I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are moving forward together. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP