Monday, October 5

Today is Monday, October 5, 2020. Earth and Mars have differences in atmospheres. Therefore, during the day, the sky on Mars appears reddish-orange and turns blue-gray at sunset.

For the month of October, we invite you to our first Mindful Monday.

Pause and create a mindful moment. Notice where you are right now. The state of being present, means you are experiencing this moment. Observe and be present with yourself. Practice taking moments throughout the day to bring yourself back to these mindful moments to observe and be present with yourself. Do you see any patterns? You may choose to share observations with a trusted person in your life.

An inspirational Quote from Pema Chodron. “You are the sky. Everything else is just the weather.”

Photo by: Gabor Koszegi

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.
    • 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, August 28

Today is Friday, August 28, 2020. Willow trees are swaying and creating a lovely curtain for the ducks who have gathered together. The ducklings look grown up.

Inspiration: A Quote from Jimmy Fallon

“’Have Fun’ is my message. Be silly. You’re allowed to be silly. There’s nothing wrong with it.”

Photo by Ashish Mehta

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: What made you smile today? What brought you joy today? Did you have fun today, even for a brief moment? What makes something fun? What can you do to increase the joy and fun in your life- or someone else’s?

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

 With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

Wednesday, August 26

Today is Wednesday, August 26, 2020. Cows have best friends and they are happier with them. Young goats pick up accents from other goats. Every being is important and can be impactful. 

Inspiration: A Quote from Emerson

“The invariable mark of wisdom is to see the miraculous in the common.”
Photo by Isaac Benhesed

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: Check in with yourself midweek. How are you feeling? How is your energy? What can you do to recharge you? Checking in with a trusted friend can be nourishing for both of you.

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

Monday, August 24

Today is Monday, August 24, 2020. The season progresses and the nights grow longer. Walking at the usual time in the morning, anticipating the sunlight, the air feels cool.

Inspiration: A Quote from R. M. Drake

“It was the way you laughed…I knew I wanted that in my life.”

Photo by Raphael Biscaldi

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: Think about those times you laugh or smile. The more of those times you can add to your list, the easier it becomes to see the patterns that elicit your joyful self.

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

Friday, August 21

Today is Friday, August 21, 2020. Noticing the little things; appreciating how each being can add joy and interest to life. Enjoying every little thing.

Inspiration: A Quote from Bob Marley

“Love, friendship, laughter…Some of the best things in life really are free.

Photo by Dan Deziel, “Little shells”

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt for today and the weekend: Reflect back on your week and think about the times you experienced love – you loved, you felt loved, or you witnessed love. Are there ways you can increase this weekend and in the next week?

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.
  • Connect with the Ground:
  1. Focus on your feet.
  2. Imagine drawing a chalk outline around each foot on the floor.
  3. See the image.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

 

Wednesday, August 19

Today is Wednesday, August 19, 2020. Over millions of years, wind and water have provided us with the most spectacular sites.

The Daily Gifts of Vitality are being released 3 times per week, on Mondays, Wednesdays, and Fridays, to allow additional days to consider the prompts before advancing.

Inspiration: A Quote from Lao Tzu

“Nature does not hurry, yet everything is accomplished.”

Photo by Tom Gainor

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: Spend some time physically moving your body through an activity more slowly, being mindful. Notice your experience: Did you notice any changes in your mood? How did your body feel? Does your mind calm when you deliberately slow down an activity?

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.
  • Connect with the Ground:
    1. Focus on your feet.
    2. Imagine drawing a chalk outline around each foot on the floor.
    3. See the image. Smile.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Monday, August 17

Today is Monday, August 17, 2020.  On this day in 1903, Joe Pulitzer donated $1 Million to Columbia University, the beginning of the Pulitzer Prize in the United States.

The Daily Gifts of Vitality are being released 3 times per week, on Mondays, Wednesdays, and Fridays, to allow additional days to consider the prompts before advancing.

Inspiration: A Quote from Anne Frank

“I can shake off everything as I write, my sorrows disappear, my courage is reborn.”

Photo by: Gene Devine

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: What does courage mean to you? Remind yourself of the ways you have been courageous.

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.
  • Connect with the Ground:
  1. Focus on your feet.
  2. Imagine drawing a chalk outline around each foot on the floor.
  3. See the image.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

 

Friday, August 14

Today is Friday, August 14, 2020. Some rocks glow and some sparkle. Sometimes it’s only noticeable when the lighting changes. 

The Daily Gifts of Vitality are being released 3 times per week, on Mondays, Wednesdays, and Fridays, to allow additional days to consider the prompts before advancing.  

Inspiration: A Quote from Morgan Freeman

“Learning how to be still, to really be still and let life happen – that stillness becomes a radiance.”

Photo by Florian Wehde

We invite you to experience the Joy of Reflective Journaling. Repeat this prompt until the next one is released.

Reflective Journaling Prompt: Take some quiet time to write down everything on your mind. Look over your list. Add more to it. See what’s on your mind. Be curious about your mind.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

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.
  • Close your eyes and feel.
    1. With eyes closed, notice what your body is feeling.
    2. Taking deep belly breaths, scan your body and notice the sensations in different areas.
    3. Imagine a warm glow calming the areas that need to be calmed.
    4. Stay there for a moment and just allow the calmness. Smile.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

Wednesday, August 12

Today is Wednesday, August 12, 2020. Looking around and noticing all the beauty visible on earth. Feeling a sense of connection to the greater goodness of the world.

The Daily Gifts of Vitality are being released 3 times per week, on Mondays, Wednesdays, and Fridays, to allow additional days to consider the prompts before advancing.

Inspiration: A Quote from Germany Kent

“Live your life in such a way that you’ll be remembered for your kindness, compassion, fairness, character, benevolence, and a force for good who had much respect for life, in general.”

Photo by Mary Deziel, “Skyworks.”

We invite you to experience the Joy of Reflective Journaling. Repeat this prompt until the next one is released.

Reflective Journaling Prompt: Think about times when you have been energized or inspired. What caused that? How can you increase that?

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

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.
  • Close your eyes and feel.
    1. With eyes closed, notice what your body is feeling.
    2. Taking deep belly breaths, scan your body and notice the sensations in different areas.
    3. Imagine a warm glow calming the areas that need to be calmed.
    4. Stay there for a moment and just allow the calmness. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

 

Monday, August 10

Today is Monday, August 10, 2020. Feeling refreshed after an early walk and watching the sky change from dark to light and all the colors in between.

The Daily Gifts of Vitality are being released 3 times per week, on Mondays, Wednesdays, and Fridays, to allow additional days to consider the prompts before advancing.

Inspiration: A Quote from Carol Moseley Braun

“Magic lies in challenging what seems impossible.”

Photo by Jake Fagan

We invite you to experience the Joy of Reflective Journaling. Repeat this prompt daily until the next one is released.

Reflective Journaling Prompt: Before bedtime, pause and focus your attention on how your body is feeling and consider writing it down. After that acknowledgement, get into a comfortable position and practice deep belly breathing, paying attention to your stomach rising and falling. Count your breaths. Give yourself a few quiet moments. Observe how this changes or is the same from day to day.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

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.
  • Close your eyes and feel.
    1. With eyes closed, notice what your body is feeling.
    2. Taking deep belly breaths, scan your body and notice the sensations in different areas.
    3. Imagine a warm glow calming the areas that need to be calmed.
    4. Stay there for a moment and just allow the calmness. Smile.

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP