Wednesday, August 4

Today is Wednesday, August 4, 2021.  Appreciating peace and tranquility during quiet moments.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at connecting to our own inner peace.

    • Visualize your Happy Place.
    • Create a joy list.
    • Show gratitude for what is or maybe is not happening.
    • Laugh.
    • Volunteer.
    • Practice acceptance—”This is where I am at right now, this is hard for me, I wish it could be different, but I am OK.”

Photo by: Jeff Finley

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Rumi, “When you do things from your soul, you feel a river moving in you, a joy.”

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.   
  • Repeat positive affirmations throughout your day, while smiling to
    • My mind is peaceful.
    • I choose to act and react peacefully.
    • I illuminate peace around me.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 2

Today is Monday, August 2, 2021.  Starting the week with positive thoughts and smiles to champion a great week!

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at a peaceful work environment.

    • Start your day by saying “Good morning” to your coworkers.
    • De-clutter your desk.
    • Put a plant on your desk.
    • Use some aromatherapy around your desk.
    • Go for a walk during lunch.
    • Schedule breaks and take them.
    • If needed, say no to extra commitments.
    • Before a meeting, take some belly breaths and use your positive affirmations.

Photo by: Matthew Lee

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by John Lewis. “Be hopeful. Be optimistic. Never lose that sense of hope.”

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.
  • Repeat positive affirmations throughout your day, while smiling
    • My mind is peaceful.
    • I choose to act and react peacefully.
    • I illuminate peace around me.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 28

Today is Wednesday, July 28, 2021.  Enjoying the warmth and energy the sun provides.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine.  Journal prompts can help sparkle when your sparkle starts to diminish.

    • What are three short term goals you want to accomplish and what are three concrete steps you can take to reach these goals?
    • How can I be kinder to myself and to others?
    • What are three ways I can step out of my comfort zone that will help me grow?

Photo by: Dan Freeman

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by James Gates Percival “The world is full of poetry.  The air is living with its spirit; and the waves dance to the music of its melodies, and sparkle in its brightness.”

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.
  • While sitting outside choose an object to focus on: what colors do you see, what sounds do you hear, what do you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 23

Today is Friday, July 23, 2021. Connecting to the love and kindness all around, every day.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.   Social connections can improve our immune system and longevity.

    • Join a social club that focuses on issues important to you.
    • Host a get-to-know-your-neighbors evening.
    • Volunteer with others to increase the beauty of the neighborhood.
    • Plan a game night with family and friends.

Photo by: Bharathi Kannan

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Dorothea Benton Frank.  “Dreams made your eyes sparkle over the possibilities of doing something new and exciting.”

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.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 21

Today is Wednesday, July 21, 2021. Taking a midweek pause, considering how I would like to end the week.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.   Social connections can improve our immune system and longevity.

    • Reconnect with a charity you have volunteered for in the past.
    • Reach out with a handwritten note to old coworkers or friends to say hello!
    • Connect with a family member to share an old family recipe with you.
    • Cook an old family recipe and share with your family.

Photo by: Roven Images

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Sheri Fink.  “Every day is a great day to give love, spread joy, and sparkle.”

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.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 16

Today is Friday, July 16, 2021. Appreciation for today, adding an extra bounce to my step, brightening my surroundings, generating positive energy.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore intentionally start each day with sparkle. Today, add sparkle with visual cues. Add to the list started on Monday and pick one or two to try in the mornings. Here are some ideas.

    • Choose a favorite or colorful accessory or item that cheers you up and makes you feel great, then choose your day’s outfit around it.
    • Water plants, step out into nature, check on the garden.
    • Look for happiness and smiles. Walk your dog and exchange smiles as you pass others walking dogs too.

Photo at the Garfield Conservatory, Chicago- by: The Peaceful Surgeon

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Marcus Aurelius, “Dwell on the beauty of life. Watch the stars, and see yourself running with them.”

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.   
  • On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
  • Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
  • Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

              

 

Friday, July 9

Today is Friday, July 9, 2021.  Reflecting on the supports we have, people, places or things

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year. Utilize journaling to re-connect with your sparkle. Use these prompts to check in:

  • What do I most love to do?
  • What am I curious about?
  • What work do I do that does not feel like work?
  • What do I want to read more about?
  • What am I doing when I am having so much fun, I forget the time?

Photo by: Victor Malyushev

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Albert Einstein. “A mind that opens to a new ides never returns to its original size.”

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.   
  • While breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 7

Today is Wednesday, July 7, 2021.  Walking, smiling, observing the beauty around us.

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year.  Consider ways to add sparkle to your walking routine.

  • Invite someone new to walk with you.
  • Join a walking club.
  • Try a new walking route.
  • Walk at a different time of day to get a different perspective.
  • Listen to a different genre of music on your walk.
  • Listen to book or podcast while you walk.

Photo by: Zack Silver

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Thich Nhat Hanh “Walk as if you are kissing the earth with your feet.”

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.   
  • While breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 2

Today is Friday, July 2, 2021.  Taking a moon lit stroll is a perfect way to reflect on your day.

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year.

    • Utilize journaling to re-assess aspirations and goals set in the beginning of the year. Use these prompts to check in:
      • What has been going well for me in the first half of the year?
      • Do I need to adjust my aspirations in the second half of the year?
      • What is something I would like to accomplish by the end of the year?

Photo by: Fran Lee

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by W. Clement Stone. “Aim for the moon.  If you miss, you may hit a star.”

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.
    • Take a break during your day to caress your hands.
      • Close your eyes or lower your gaze.
      • With your right index finger gently trace your fingers on the left hand, repeat for the right hand with left index finger.
      • Focus on the gentle sensation of touch.
      • Take 3 belly breaths and smile for the calming break.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 25

Today is Friday, June 25, 2021. Briskly walking and appreciating the fresh air early in the morning.

Try something new in June. Try a new card game. Rules available online or in a book. Alternatively, teach a friend or family member one of your favorites.  So many to choose from, here’s a sampling.

    • Young kids: Go Fish (2-4 players), Crazy Eights (2-5 players), Old Maid (3+ players). Memory (2-4 players).
    • Lots of laughs: Speed (2-4 players), Pig (2-13 players), Blitz (2-12 players), Menagerie (4+ players).
    • Others: Briscola (2 players), Ninety-nine (3 players), Cribbage (2-4 players), Rummy (2-6 players), Scopa (2-6 players), Whist (variations with 2-7 players), Hearts (3-4 players), Canasta (4 players), Euchre (4 players).
    • Advanced: Bridge (3-4 players), Piquet (2 players).

Photo by Dorothea Oldani

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Ralph Waldo Emerson, “It is a happy talent to know how to play.”

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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP