Tag: centering

Today, is Friday, April 24, 2020.  The water level of the pond looks different, the reflections change too.  

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Connect with a friend you have not spoken to for a while.
  1. Reminisce about old times, share a joke.

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.”

Today’s Inspiration: A quote by C.S. Lewis

“Friendship … is born at the moment when one man says to another ‘What! You too? I thought that no one but myself . . .’”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Today, is Thursday, April 23, 2020.  Lake Michigan ice has melted, the treasures in the water are visible.

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Enjoy a refreshing glass of water
  1. Observe how the cup feels in your hands, is it smooth, cold, warm, wet
  2. Focus on the water as it touches your lips and enters your mouth and soothes your tongue

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.”

Today’s Inspiration: A Quote from Hermann Hesse

“Within you there is a stillness and sanctuary to which you can retreat at any time and be yourself.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Today, is Wednesday, April 22, 2020. Today brings us a New Moon, an opportunity for star gazing.

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Take a break to connect with the beauty of the natural environment

1. 1. Relax into observing something in nature perhaps a flower, a bug, clouds, a tree, the moon…
   2. Look at it as if it’s the first time you have ever seen it
   3. Allow yourself to connect with its energy

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.”

Today’s Inspiration- A Quote from Jack Kornfield:

“Everything that has a beginning has an ending.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

 

Today, is Tuesday, April 21 2020.  The baby squirrels are leaving their nests and learning to play.

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Share a smile with someone you don’t know.

1. 1. Ask them: “What made you smile today?” (From Mark Goulston MD)

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.”

Today’s Inspiration: A Quote from Thich Nhat Hanh

“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Today, is Monday, April 20, 2020.  The rain and sun are nurturing growth all around us.

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Identify 1 thing in your daily life that usually goes unnoticed

1. 1. Notice the intricate details
   2. Acknowledge its role in your daily life

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.”

Today’s Inspiration: from Dr. Gina Kring. Photos of her garden’s progress.

“The snow has melted off the daffodils twice this week.  Fragrant grape hyacinth have popped up. Early red tulips are starting to peak out of their buds. Summer perennials like corral bells, mint, periwinkle, hosta are starting to come out.  The garden reminds me of a good team.  Each member has different rhythms and styles.  Individually each is a star but they really shine together.  Just as the hardy early bloomers start to fade, the next crop fills in and brings their strengths to adjust to the ever-changing environment.”

Next day Follow up from Dr. Gina Kring’s Garden

“One day later and the tulips are opening.  Spring is gathering momentum ”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Today, is Sunday, April 19, 2020.  The winds are calming, the sun is warmer

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Immerse yourself in a daily task– brushing your teeth, making a cup of coffee, starting your computer

1. 1. Focus on your movements when performing the task
   2. Feel the objects you are using
   3. Listen to the sounds

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.”

Today’s Inspiration: A Quote from Paulo Coelho, The Alchemist

“And, when you want something, all the universe conspires in helping you to achieve it.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Today, is Saturday, April 18, 2020. It is the weekend. The paths are open and this day holds promise.

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Experience Mindful Listening

1. 1. Select a piece of music from a genre you have not heard before
   2. Allow yourself to explore every aspect of the music, give your awareness permission to ascend into the sounds
   3. Explore the sounds of each instrument
   4. Simply hear the sounds

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.”

Today’s Inspiration: Shared by Dr. Jose Velasco, A Quote from Thich Nhat Hanh 

“The most precious gift we can offer anyone is our attention.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Today, is Friday, April 17, 2020. The winds are changing and at moments it is still.  It’s snowing in Chicago.

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Name 3 Sensations to reset your focus, shared by Kevin Leavesley

1. 1. Name 3 things you can see.
   2. Name 3 things you can hear.
   3. Name 3 things you can feel.

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.”

Today’s Inspiration: A Quote from Helen Keller 

“When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.”

Photo in New York, shared by Nicole Siparsky, M.D.

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP 

 

Today, is Thursday, April 16, 2020. The leaves are cool and some flower petals have fallen, while new ones have blossomed. 

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Be present with the sounds around you.

1. 1. Close your eyes or gaze ahead and rest your eyes.
   2. Hear the sounds around you. Notice the rhythmic sounds, or the constant sounds and just listen.
   3. When you are ready, open your eyes and see your surroundings.

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.”

Today’s Inspiration: Photo & Quote From Dr. Gina Kring, after it snowed on her daffodils on April 15th

“Into every daffodil’s life a little snow must fall.  Don’t let the cold get you down, the sun will come out again and we will spring back and be glorious again.”

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP 

 

Today, is Wednesday, April 15, 2020. The birds are nesting and the season advances. Temperatures fluctuate. 

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Experience your inner glow.

1. 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 there 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.

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.”

Today’s Inspiration: A Quote from Debasish Mridha

“If you think life is magical or life is hard, either way you are right. Your thoughts are the source of reality.”

Today’s Photo Shared by Dr. Jose Velasco, “Teton Mountains”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP