Monday, November 29

Today is Monday, November 29, 2021. Reflecting on personal growth over the years.

An inspiring quote from Viktor Frankl, “The one thing you can’t take away from me is the way I choose to respond to what you do to me. The last of one’s freedoms is to choose one’s attitude in any given circumstance.”

Photos by Dan Deziel: Autumn Shroud, Morning Sparkle

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Explore a new culture or religion.

    • Check out a library book.
    • Spend some time with someone from a different culture or religion.
    • Explore a new community or neighborhood—visit museums, parks and restaurants.
    • Try new spices and recipes.

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.
    • For a calming lift, try Bumble Bee Breathing.
      • Continuing to Belly breath, inhale through your nose, cover your ears with the palms of your hands.
      • Exhale making a bumble bee buzz, continue to exhale for as long as you can. Repeat this cycle for at least 3 breaths.
      • When done, check in with your body and notice the calming response.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my 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 

Wednesday, November 24

Today is Wednesday, November 24, 2021. Appreciating the simple gifts of nature all around us.

A quote from Elie Wiesel. “For me, every hour is grace. And I feel gratitude in my heart each time I can meet someone and look at his or her smile.”

Photos by: Paul Voltz

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Explore Community Service opportunities:

    • Donate to or volunteer at your local food pantry.
    • Help a neighbor with fall clean up.
    • Pick up litter or trash that is not yours.
    • Prepare a meal for a family in need.

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.
    • As you continue your belly breaths focus on the inhale.
    • Next as you exhale try to extend your exhale for an extra second or two
    • Smile in appreciation for this moment of recharge.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my 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 

Monday, November 22

Today is Monday, November 22, 2021. Appreciating the quiet moments during the day to recharge.

A quote from Eckhart Tolle. “In today’s rush we all think too much, seek too much, want too much and forget about the joy of just Being.”

Photos by: Debbie Voltz

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Have a go at creative writing. Some possible topics to consider:

    • What your pet is thinking?
    • Describe your “Happy Place”
    • Best meal ever and why.
    • Let me introduce myself…
    • Ten years from now I will be…..

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.
    • As you continue your belly breaths focus on the inhale.
    • Next as you exhale try to extend your exhale for an extra second or two.
    • Smile in appreciation for this moment of recharge.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my 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, November 19

Today is Friday, November 19, 2021. Just being. Seeing the world changing daily.  

A quote from Agnetha Faltskog, “My path has not been determined. I shall have more experiences and pass many more milestones.”

Photos by: Susan Chubinskaya

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Explore new ways to laugh and play.

    • Read a favorite comic series.
    • Gift & play funny board games.
    • Plan an outing at a comedy club.
    • Watch a hilarious movie with a friend.
    • Hang out with people who know how to laugh and play.
    • Spend time with a pet.
    • Start collecting funny stories, quotes, pictures that you can return to in the future.
    • Watch a baby or toddler who is laughing hysterically.
    • Look for funny photos.

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.   
    • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
    • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I can do this. As I connect to my 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 

 

 

 

Monday, November 15

Today is Monday, November 15, 2021. The chill in the air outside highlights the warmth inside.

A quote from Wangechi Mutu, “I believe art is a connection, like passing on a flame.”

Photo by: Nicole Siparsky, MD

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Explore art that is new to you.

    • Check out live, recorded and/or virtual theatre or concert performances. Check out the local schools, colleges, and universities to see the local talent.
    • Tour a museum in person or virtually. Guided tours or joining a tour group can expand your understanding of what you see.
    • Stroll through an art show, exhibit or fair. Let the artist share their story with you.
    • Take a pottery class and learn to throw clay on a wheel.
    • Explore dance. Take a class, watch a show, learn the corresponding music.

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.
    • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
    • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my 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, November 12

Today is Friday, November 12, 2021. Unwinding while humming and organizing my bag.

A quote from Yakov Smirnoff, “Everybody laughs the same in every language because laughter is a universal connection.”

Photo by: Nicole Siparsky, MD

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Consider trying something new to increase connection with another.

    • Update your greeting or salutation in your emails to include something personal, a fun quote, some warmth or cheer.
    • Send a quick message to someone letting them know you are thinking of them.
    • Coordinate a gathering, in person or virtually, for people you work with or have class with, but may not see outside of work or school.
    • Invite someone for an outing – schedule nature time, go to a show, share a meal, sip tea or coffee.

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.
  • Practice gently releasing the muscle tension in your neck.
      1. Gently roll your neck side to side, slowly. Repeat 3 times, each direction.
      2. Gently and slowly tilt your chin down and release your shoulders. Take 3 deep, slow breaths. Bring your chin to neutral.
      3. Roll your shoulders forwards and then backwards. Smile as you allow renewed energy.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, November 5

Today is Friday, November 5, 2021. Silence in the morning, ready for the sounds of the day.

A quote from Arthur Wing Pinero, “Where there’s tea there’s hope.”

Photo by: Nicole Siparsky, MD

This November, we focus on exploring Novel activities.  Experiencing novel activities fosters personal growth and confidence.  It can provide opportunities to interact with new people, and a time to get to know ourselves better.

Enjoy tea, made in a new way:

    • Trade favorite teas with a friend or neighbor.
    • Cold brew tea: Fill a pitcher of fresh water and add tea bags or loose tea and set it aside for up to 12 hours in the fridge. When ready to drink it, dilute it to the flavor level desired. Good hot or cold.
    • Milk tea: add any kind of milk with tea.
    • Chai tea latte: combine some or all of these spices to make a chai mix: cardamom and cinnamon +/- cloves/nutmeg. Steep with your favorite black tea. Heat any kind of milk and froth with a whisk, blender or frother (dairy, oat milk, coconut milk and soy milk froth the best).

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.
  • After taking 3 belly breaths reposition your body.
  • Now shake your entire body and say to yourself, “I am letting go of…”
  • Picture the thoughts falling off while shaking your body.
  • Take 3 more belly breaths and smile to yourself for your courage to let go.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 27

Today is Wednesday, October 27, 2021. Appreciating the symphony of fall sounds.

A quote from Kevin Ansbro, “Focus on an ocean of positives, not a puddle of negatives.”

Photo by Kevin Leavesley, Kennebunkport, Maine.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help shift a negative mindset, work on reframing your “Can’t do” list into a “Can do” list.

  • Create a list of things you might think you cannot do. Next to each one, challenge yourself to reframe them into things you CAN do, expanding what’s possible for 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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 25

Today is Monday, October 25, 2021. Watching the falling leaves dance through their journey.

A quote from Lucy MacDonald.  “It’s not that optimism solves all of life’s problems; it is just that it can sometimes make the difference between coping and collapsing.”

Photo by Kevin Leavesley, Lake Michigan

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help maintain an optimistic view, surround yourself with positive inputs.

    • Stay connected with your favorite positive people: share lunch, virtual call, text, exchange letters.
    • Create an upbeat music playlist.
    • Relax with some cheerful literature.
    • Enjoy a hopeful movie.

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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, October 22

Today is Friday, October 22, 2021. Pumpkins look relaxed, hanging out in the field.

A quote from Buddha, “Each morning, we are born again. What we do today is what matters most.”

Photo by: Dan Deziel, “October”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time indulging creative joys can refresh the mood.

    • Write a poem or lyrics to a song.
    • Draw or paint with an open heart.
    • Rearrange some furniture.
    • Create a fresh wreath or flower arrangement.
    • Invent a new spice combination and recipe.
    • Choreograph new dance moves to favorite music.

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.
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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