Tag: centering

Wednesday, March 16

Today is Wednesday, March 16, 2022. Tree buds looking optimistic, trusting.

An inspirational quote, “The imagination must find its own path.” by Saul Bellow

Photo from WT

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Some gardeners amend their soil with nutrients for optimal plant performance.  How can you enhance your Health-promoting Lifestyle?  Drink more water, add vegetables, allow restful sleep, meditate, add physical activity, keep a gratitude journal.
    • What will prepare the soil for what you want to grow?
    • What do you need to learn?

Use 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.
    • With each breath, think about someone or something that you appreciate, that you feel gratitude for, and smile to yourself as you reflect and send out positive energy from that space inside.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 14

Today is Monday, March 14, 2022. Early birds chirping cheerfully, ready for another day.

A quote by Diane Ackerman, “Wonder is the heaviest element on the periodic table. Even a tiny fleck of it stops time.”

Photo from Nicole Siparsky, A Potted Garden in Vietnam

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Location matters. Where is that place you can return to that is nourishing?
    • What kind of space do you need to create?
    • What needs to be cleared out or nurtured?

Use 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.
    • With each breath, think about someone or something that you appreciate, that you feel gratitude for, and smile to yourself as you reflect and send out positive energy from that space inside.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 11

Today is Friday, March 11, 2022. Enjoying more hours of sunlight.

A quote by Jeffrey McDaniel.  “I realize there’s something incredibly honest about trees in winter, how they’re experts at letting things go.”

Photo from Raimo Lantelankallio

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • How do you start your plants? Do they need to be started indoors? Special lights?
    • Some plants flourish in the sun and some prefer the shade. What do you need to flourish?
    • Do you have what you need?

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • As you continue to breath, imagine a beautiful mountain. Envision all the details you can, how stable it is, how it is grounded in the earth, its strength.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, February 18

Today is Friday, February 18, 2022. Again, watching the clouds move through the sky; a new picture to see every day. 

A quote by Anamika Mishra, “Winter is not a season, it’s a celebration.”

Photo, Lake Michigan coast in winter, by Nicole Siparsky, MD

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, see the love and caring around you. 

    • Recognize when a colleague, classmate or coworker does something kind for another.
    • Notice the infinite ways humans demonstrate love and caring for one another- teaching, sharing, playing, listening, commiserating, cheering, recognizing, smiling, cleaning, cooking, creating, etc.
    • Acknowledge the intentions and demonstrations of love and caring towards you and allow yourself to relish in them.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Place one hand on your chest over your heart, place the other hand on your forehead or belly; whichever you prefer.
    • Breath in love.
    • Exhale unwanted feelings or emotions.
    • Smile at the love you give yourself 😊

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, February 16

Today is Wednesday, February 16, 2022. Watching the clouds move through the sky; a new picture to see every day. 

A quote by Mother Teresa.  “The smile is the beginning of Love.”

Photo by: Jon Farmer

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, see opportunities to expand the love and caring around you in ordinary activities. 

    • Let someone go ahead of you in the grocery store line.
    • In the parking lot, return someone’s grocery cart for them.
    • Look at the cashier or bagger and thank them.
    • If you see someone struggling to reach a product or lift something offer to help.
    • Let someone else take the closer parking space.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Place one hand on your chest over your heart, place the other hand on your forehead or belly; whichever you prefer.
    • Breath in love.
    • Exhale unwanted feelings or emotions.
    • Smile at the love you give yourself. 😊

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, February 14

Today is Monday, February 14, 2022. Starting the week focused on Love.

A quote by Maria Popova, “The longer I live, the more deeply I learn that love — whether we call it friendship or family or romance — is the work of mirroring and magnifying each other’s light.”

Photo by: Dylan Burrill

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, see the love and caring around you.  

    • Watch a baby gazing at a parent lovingly.
    • Witness a pet dog’s loving enthusiasm being together.
    • Notice friends interacting in ways that demonstrate their love and caring for each other.
    • Feel the warmth of someone genuinely smiling at you.
    • Recognize some kind gesture between strangers – holding the door, picking up the dropped item, letting you go first.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Place one hand on your chest over your heart, place the other hand on your forehead or belly; whichever you prefer.
    • Breath in love.
    • Exhale unwanted feelings or emotions.
    • Smile at the love you give yourself. 😊

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, February 4

Today is Friday, February 4, 2022. Seeing the sun come up earlier in the day.

A quote by Maya Angelou “I must undertake to love myself and to respect myself as though my very life depends upon self-love and self-respect.”

Photo by: Robin S.

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action.  Let’s look at showing love, first towards yourself.

    • Talk to yourself with compassion
    • Set boundaries with your time and prioritize your needs
    • Trust yourself
    • Spend quality time with yourself—HAVE SOME FUN! =)
      • Try a new activity or hobby
      • Read a good book
      • Dance

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • 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.
    • Release your neck muscles.
      • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
      • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, February 2

Today is Wednesday, February 2, 2022. Yearning for warmer weather and simultaneously practicing appreciation of the warmth possible in colder weather.

A quote by Dalai Lama “Love is the absence of judgement.”

Photo by Alice Washington

February is the month dedicated to Love.  Love is not only a feeling; it is a verb, an action.  Let’s look at showing love, first, for yourself.

    • Take a daily walk
    • Hydrate with water
    • Try some new foods
    • Get adequate sleep
    • Start your morning with a positive thought

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • 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.
    • Release your neck muscles.
      • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
      • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, January 31

Today is Monday, January 31, 2022. Noticing where the snow settles among the trees and all the different footprints. The squirrels keep on going.

A quote by Aristotle, “To appreciate the beauty of a snowflake, it is necessary to stand out in the cold.”

Photo by Rudolfo Spott

With the launch of the New Year, for the month of January, we focused on clarifying and connecting with your vision for 2022. 

That vision can be used at any time in the future to recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhanced your vision for your personal life and your relationships. Reflect, reconsider and adjust as necessary. We move forward.

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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. 
  • Release your neck muscles.
    • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
    • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the 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, January 28

Today is Friday, January 28, 2022. Thinking about and appreciating those who make time to care for others because it is important to them.

A quote by a Thich Nhat Hanh, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Photo courtesy of Peter Wormstetter

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Identify 3 action steps that you can do to refocus your mind to your vision in case you get distracted. Here’s an example:

    1. Calm the mind & body: Read a Daily Gift of Vitality post and Do the Mindfulness Activity; Read the Recharge statement out loud.
    2. Redirect your visual inputs: Turn your gaze to a favorite photo, a peaceful scene, a picture of nature and notice all the things you appreciate about it.
    3. Refocus the mind: Review your vision statement or reread some of your reflections this month and connect to your vision, what is important to you.

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • 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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the 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