Wednesday, January 13

 Today is Wednesday, January 13, 2021. The beautiful red Garnet is the birthstone for the month of January.  It represents balance.

An inspirational quote by Booker T Washington “If you want to lift yourself up, lift someone else up”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Take some time for random acts of kindness that you can carry out all year long, below are a dozen examples:

      1. Say “Good Morning.”
      2. Say “Good Night.”
      3. Say “Thank You.”
      4. Pay someone a compliment.
      5. Shovel someone’s snow.
      6. Clean the snow off someone’s car.
      7. Offer to pick up groceries for someone.
      8. Offer to babysit for a single parent.
      9. Put some coins in an expired parking meter.
      10. Let someone merge in front of you on the expressway.
      11. Hold the door open for someone.
      12. Let someone go ahead of you in the grocery store line.

Photo by Dr. Jose Velasco, “Solitude and Resilience”

Use this Mindfulness Activity to calm 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.
    • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
      • Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 8

Today is Friday, January 8, 2021. Focusing on the boost from walking outdoors even in colder weather. Accepting the weather as it comes and adjusting plans accordingly.

An inspirational quote by Rosa Parks. “Each person must live their life as a model for others.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future. 

Fridays can be days for reflection and releasing. Pause and review the past week. What did you feel good about? When did you smile? Who added laughter into your life?

Photo by Casey Horner

Use this Mindfulness Activity to calm 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.
    • Breathe in Energy & Generate vibrations.
      1. Take a deep breath in, feeling your lungs expand.
      2. When you breath out, smile and hum loudly. Feel the vibrations in your neck.
      3. Repeat 2 times and notice those vibrations rippling outward. Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, January 4

Today is Monday, January 4, 2021. Gearing up for the first full week of the year. Wrapped in warmth on early morning walk. Peace and quiet inside and out.

An inspirational quote by Albert Einstein. “All I have a is a sense of duty toward all people and an attachment to those with whom I have become intimate.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Consider your stated aspiration(s) for the year. Allow yourself to make choices this week that align with your aspiration(s). Write down your goal(s) for the week to move you in the direction you want to go. Find opportunities to be true to yourself and your aspiration(s).

Photo by Aaron Burden

Use this Mindfulness Activity to calm 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.
    • Breathe in Energy & Generate vibrations.
      1. Take a deep breath in, feeling your lungs expand.
      2. When you breath out, smile and hum loudly. Feel the vibrations in your neck.
      3. Repeat 2 times and notice those vibrations rippling outward. Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, December 30

Today is Wednesday, December 30, 2020.  Midweek, remembering all those who reached out and connected in the past year, deeply grateful to be a part of a global community of love.

Delights in December. Use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We share prompts and ideas along the way.

As we approach the last of 2020, take some time to reflect on what delight means to you. In the past year,

    1. What delighted you?
    2. When or where did you experience the most delight in your life?
    3. Who added to or shared in the delight in your life?
    4. What adds or increases delight to life?
    5. How can you generate delightful moments for yourself and others?

An inspirational quote by Mark Victor Hansen. “Dedicate yourself to the good you deserve and desire for yourself. Give yourself peace of mind. You deserve to be happy. You deserve delight.”

Photo by Alonso Reyes

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

Return to the Mindfulness Activity to practice this week to create Calm Moments:  

  • 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 Energy & Blossom.
    1. Take a deep breath in, feeling your lungs expand.
    2. When you breath out, smile and say out loud, “Aaaaah.” Feel the vibrations in your body.
    3. Repeat 2 times and notice those vibrations are different when you are smiling.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 9

Today is Friday, October 9, 2020. Elephants hug each other and offer hugs to other species including humans, especially in tough times. Showing compassion and love connect living beings.  

For the month of October, we celebrate Fun & Friendly Fridays.

Reach out and connect with a group of people or a person you may not have seen in a while. They may live far away or your paths just may not have crossed in some time. Schedule a time to connect virtually. Some ideas: a cooking meet up, book club discussion or a walk & talk hangout. Whenever possible, it is nice to share video so you can see each other smile.

An inspirational Quote from Rachel Naomi Remen.

“The most basic and powerful way to connect to another person is to listen. Just listen. Perhaps the most important thing we ever give each other is our attention…A loving silence often has far more power to heal and to connect than the most well-intentioned words.”

Photo by: Keyur Nandaniya

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.   
    • Focus on progressive relaxation by tightening and then loosening your muscles starting from you toes, working your way to the top of your head.
    • Take additional deep breaths and release your muscles further.
    • This can take as much or as little time as you choose.
    • Smile a huge smile to release your jaw and mouth muscles and continue on with your day or night, refreshed.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Friday, September 25

Today is Friday, September 25, 2020.  As the season changes, it brings an opportunity to find new balance.

An inspirational Quote from Shel Silverstein,

“The Voice, there is a voice inside of you that whispers all day long, “I feel this is right for me, I know that this is wrong.”  No teacher, preacher, parent, friend or wise man can decide what’s right for you – just listen to The voice that speaks inside.”

Photo by: Ellie Brown

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: When feeling down or stressed explore a supportive touch practice.

The skin is a very sensitive organ. When we experience the sense of touch, it helps the nervous system regulate and feel safe.

    • Place your hands over your heart take several deep breaths, feel the rise and fall of your chest.
    • Cradle your face with your hands.
    • Gently stroke your arms.
    • Massage each hand ending by squeezing the tips of each finger.
    • Stay with this feeling for as long as you like.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.
    • Begin your self-talk.
      1. Say to yourself, “I can step back.” See yourself step back in your mind.
      2. “I can clear my head.” Visualize a clean sweep of your head.
      3. “My body can calm.” Release your neck shoulders.
      4. “I can release.” Take a belly breath and full breath out.
      5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

 

Wednesday, September 23

Today is Wednesday, September 23, 2020, Fall is a time for the birds to begin their Southern migration.

An inspirational Quote from F. Scott Fitzgerald, “Life starts all over again when it gets crisp in the fall.”

Photo by: Gary Bending

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Become aware of how you talk to yourself when things don’t go as planned. Frame your script with self-compassion in mind.

    • “Tomorrow is a chance to try again with the lessons I learned from today.”
    • “I might have a way to go but I can be proud of how far I have come.”
    • “Even though this was not the outcome I hoped for, I learned a lot about myself.”
    • “I am capable, I will get through this.”
    • “I can do this. I will share what I learn to help others.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.
    • Begin your self-talk.
      1. Say to yourself, “I can step back.” See yourself step back in your mind.
      2. “I can clear my head.” Visualize a clean sweep of your head.
      3. “My body can calm.” Release your neck shoulders.
      4. “I can release.” Take a belly breath and full breath out.
      5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP