Tag: centering

Friday, September 23

Today is Friday, September 23, 2022. Greeting the Autumnal Equinox.

A quote by Albert Camus: “Autumn is a second spring when every leaf is a flower.”

Photo by: munro1

September marks change and the final third of the year. It’s a great time of year to think about change as the seasons change.  What challenges are you facing? Is there a way to reframe the challenge to inspire you?

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. 
  • As you breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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, September 21

Today is Wednesday, September 21, 2022.  Midway through the week, checking in with myself, what do I need to finish the week strong?

A quote by Jack Kornfield.  “If your compassion does not include yourself, it is incomplete.”

Photo by: Zuzule

September, marks change and the final third of the year. It’s a great time of year to access your self compassion.  Consider how you talk to yourself, are you kind and understanding?  Do you speak gently to yourself, reflecting love and appreciation?  Give yourself permission to speak to yourself like you would speak to your best friend.

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. 
  • As you breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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, September 16

Today is Friday, September 16, 2022. Feeling the cool winds in the early hours.

A quote by Ella Fitzgerald, “Forgive me if I don’t have the words. Maybe I can sing it and you’ll understand.”

Photo by: Susan Chubinskaya, PhD

September, marks change and the final third of the year. It’s a great time of year to appreciate what you are doing so well. Think about all the ways you have learned, all the new experiences this year, how you and those around you have grown. Take some notes to record your progress. What will keep you moving towards your dreams, your aspirations, what’s important to you?

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. 
  • As you exhale, picture blowing out bubbles.
  • Exhale your gifts to the world in those bubbles.

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, September 9

Today is Friday, September 9, 2022. Grateful for the late summer blooms.

A quote by: Deepak Chopra.  “Nothing is more important than reconnecting with your bliss.  Nothing is as rich. Nothing is more real.”

Photo by: Fran Lee

September, marks change and the final third of the year. It’s a great time of year to check in with yourself.

Reconnect with your “why”.

  • As you start your day, align with your purpose.
  • Reflect on your day with journaling—what went well?
  • Periodically, take a step back to gain perspective.

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. 
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
  • Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
  • Hold your breath for a count of 4.
  • Exhale for a count of 4.
  • Hold for a count of 4.
  • You can change the duration of breathing, holding and exhaling to your comfort zone.

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 September 5

Today is Monday September 5, 2022. Lounging with loved ones, so grateful.

A quote by Elbert Hubbard, “A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.”

Photo by Matt Davey

September, marks change and the final third of the year. It’s a great time of year to check in with yourself.

Reflect back to your resolutions and aspirations for the year and check in at the present time and appreciate 3 things. Thinking ahead, consider what does it look like and feel like to be moving 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. 
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
  • Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
  • Hold your breath for a count of 4.
  • Exhale for a count of 4.
  • Hold for a count of 4.
  • You can change the duration of breathing, holding and exhaling to your comfort zone.

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, August 29

Today is Monday, August 29, 2022. Wondering what are the favorite sounds of summer? 

A quote by Lao Tzu. “Life is a series of natural and spontaneous changes.”

Photo by: Toltek

This August is about simplifying to calm and restore inner peace. 

Find positive outlets for difficult emotions.

  • Dance… be physically active
  • Journal
  • Call a friend
  • Meditate
  • Read a book
  • Watch a funny TV show
  • Have some time with your pet

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:

  • 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. 
  • Allow yourself to be curious, notice the sensations: is the air warm, are the shoulders relaxed, the sounds that you hear.  If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 26

Today is Friday, August 26, 2022. First week of school for many. Time for reflection. 

A quote by Gabriele D’Annunzio, “There is an exquisite smoothness of motion and the joy of gliding through space. It is wonderful!”

Photo by: James Lee

This August is about simplifying to calm and restore inner peace. 

Find a rhythmic activity that feels soothing and calming and allow moments to connect with that rhythm. Walking at a certain pace, sliding palms back and forth together slowly listening to the sound, playing musical scales, gliding through the water, petting an animal, watch fish swim.

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:

  • 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. 
  • Choose a color and with each breath, notice the green in your surroundings.
  • Appreciate the brilliance of color all around you and smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 24

Today is Wednesday, August 24, 2022. Midweek stretching and releasing.

A quote by Eileen McDargh, “Determine your priorities and focus on them.”

Photo by: Caroline TeDesco

This August is about simplifying to calm and restore inner peace. 

For today, ease your mind by writing down everything on your mind. Pick the most important thing, to you, and highlight it or write it in a separate place. For one day, choose to simplify your focus to your single most important thing. Whenever you need, return to this most important thing, and stay connected to it.

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:

  • 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. 
  • Choose a color and with each breath, notice the green in your surroundings.
  • Appreciate the brilliance of color all around you and smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 22

Today is Monday, August 22, 2022.  Starting the week with a morning walk.

A quote by: Pedro Calderon de la Barca.  “Green is the prime color of the world, and that from which its loveliness arises.”

Photo by: Eakarat Buanoi

This August is about simplifying to calm and restore inner peace.  Exposure to the color green is known to calm the body and mind. Find ways to incorporate exposure to green.

    • Schedule a daily walk, observe the leaves on the trees and plants
    • Put a green plant on your desk
    • Choose a picture of trees as your screen saver
    • Hang a picture of nature on your walls
    • Stand barefoot on some grass

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:

    • 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.
    • Choose a color and with each breath, notice the green in your surroundings.
    • Appreciate the brilliance of color all around you and smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 19

Today is Friday, August 19, 2022.  My goal for today is to SMILE.

A quote by Natalie Babbitt.  “Like all magnificent things, it’s very simple”

Photo by: Alesia D.

This August is about simplifying to calm and restore inner peace.

Simplify your morning routine:

  • Wake up a little earlier
  • Drink your morning beverage outside and enjoy the sounds of nature
  • Hold off checking your emails until you get to work
  • Begin dinner

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:

  • 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. 
  • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
    • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
    • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
    • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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