Tag: connection

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 

Monday, June 21

Today is Monday, June 21, 2021. The summer solstice is the longest day and officially the first day of summer in the north.

Try something new in June. Adding spontaneous activity into your day will benefit your whole body and mind. 

    • Rather than an email, connect by phone and take a walk, do lunges or squats.
    • Spend at least some of the day that would otherwise be seated, stand or pace.
    • Invite a friend for a walk and talk in the park.
    • In place of driving, walk or bike to the store.
    • Take the stairs instead of the escalator or elevator.
    • Break up the day with 6 high knees and 6 wall push ups intermittently throughout the day.
    • Put on the music and take care of that laundry with extra energy (children may be particularly good at helping with this).

Photo, “Orange clouds” by Dan Deziel

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 Ricky Martin, “Every day begins like a blank chalkboard, on which each one of us can write the poem of our present and our dreams for the future.”

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 

Wednesday, June 16

Today is Wednesday, June 16, 2021. Feeling an extra burst of energy to start the day.

Try something new in June. Connect in new ways. Let people you care about know that you are thinking of them.

  • Send a postcard to three people during the week. Extra bonus if the postcard includes your artwork or is created from a photo you have taken (there are apps and online resources that make this relatively easy to do).
  • Jot a kind note for a colleague at work and leave it someplace they will see it when they return to their desk or work space.
  • Reach out with a text or phone message to check in and let someone know you are thinking of them.
  • Invite a friend to go for a walk and talk.
  • Write a letter or email to someone you haven’t seen in a while.

Photo by Kuchihige Saboten.

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 Dr. Seuss, “To the world you may be just one person, but to one person you may be the world.”

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.   
  • Try a mountain meditation.
    • Find a comfortable seated or standing position, take 3 belly breaths.
    • Allowing your body to be still visualize a beautiful mountain.
    • Bring your awareness to the mountain’s strength, beauty, stillness.
    • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 11

Today is Friday, June 11, 2021.  Walking with a friend, appreciating the companionship.

Try something new in June.  Give yourself a cheerful boost by rearranging a space at work or in your home.

    • Place fresh flowers or a small potted plant on a table.
    • Place an inspirational quote or favorite postcard in an easily visible location.
    • Change the colors or theme of a room.
    • Organize and clear that papers on top of the table, counter, or desk.
    • Add new framed photos of people you love.
    • Get colorful folders, notepads, pens to add to the fun of a work day.

Photo by Kerin Gedge

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 Hellen Keller, “Alone we can do so little; together we can do so much.”

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 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday May 7

Today is Friday May 7, 2021. When the sun rises it fills the morning sky with new vibrant colors.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  For the first week we will look at our wake- up routine. 

    • Keep a dream journal.
    • Repeat positive affirmations:
      • I am open.
      • I can do this.
      • I am not alone and I am connected to loving kindness of others.

Photos by: Jani Harris. Above, Sedona, Arizona. Below, Saguaro Lake, Scottsdale, Arizona.

Jani HarrisRecharge 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 Maya Angelou, “This is a wonderful day.  I’ve never seen this one before.”

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.
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 5

Today is Wednesday, May 5, 2021. The winds are blowing fostering a change in weather.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  For the first week we will look at our wake- up routine.

After waking and drinking water, take a moment to orient your mind and visualize a successful day.

      • What do you appreciate? Keep a running list.
      • What are the 3 most important things you want to accomplish today? Write them down.
      • Think of at least 3 specific people to send out your loving kindness to.

Photo by: Dan Deziel, “May Day”

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.  “Waking up this morning, I smile. 24 brand new hours are before me.  I vow to live fully in each moment.”

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.
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday May 3

Today is Monday May 3, 2021. Lily of the Valley is the birth flower for May.  It represents the return to happiness and sweetness.

During the month of May, we will focus on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  For the first week we will look at our wake- up routine, beginning today with water. 

    • During sleep we are not able to hydrate, so it’s important to rehydrate with water soon after we wake.
    • Adequate hydration is essential for concentration and focus. Grab a cup or reusable water bottle to make it easy to stay hydrated all day long.
    • Consider a cooler shower, it will energize you and get your ready for the day.

Photo by: Jeffrey Hamilton

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 Eleanor Roosevelt: “With the new day comes new strength and new thoughts.”

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.   
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 26

Today is Monday, April 26, 2021. Birds can be so free and they choose to stay connected with each other.

Ascending through April. Sharing creates deeper connections that can be health promoting. Exchange ideas, suggestions, resources that you have found add positively to your life.

    • Join or start a (gardening, book, robotics, cooking, exercise, etc.) club to expand your circle and get new ideas, learn new techniques, meet people with similar interests.
    • Collect a list of recommended books or podcasts in various categories.
    • Introduce someone to a hobby you enjoy – coloring, knitting, playing an instrument, coding, ballroom dancing, herb gardening.
    • Establish a recipe bank for everyone to chip into – favorites, types of food, meal types, etc.
    • Invite others to philanthropic events or charities or opportunities to volunteer.

Photo by: Alexander Schimmeck

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. We share our humaneness. Together, we can do great things.”

A quote by Johann Wolfgang von Goethe, “Love does not dominate, it cultivates.”

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.
    • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
      • Stop
      • Take a Breath
      • Open and Observe
      • Proceed

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 23

Today is Friday, April 23, 2021. Enjoying the seasonal transition, the birds are out and about chatting with each other.

Ascending through April. Being curious keeps the mind open to new possibilities.  Ways to foster curiosity include:

    • Ask lots of questions.
    • Avoid taking things for granted.
    • Be willing to be wrong.
    • Practice empathy to connect with others.
    • Read something new.

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. We share our humaneness. Together, we can do great things.”

A quote by Napoleon Hill “Cherish your visions and your dreams, as they are the children of your soul, the blueprints of your ultimate achievements.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 21

Today is Wednesday, April 21, 2021. The birds are returning to the North to settle in for the summer.

Ascending through April. Changing your routine can enable you to view things differently.

    • Make dinner in the morning so you have more time to connect at the end of the day.
    • Use a different scented soap in the shower and see how it changes your senses.
    • Take a different walking route, maybe just on the other side of the street. Notice how this changes your perspective.
    • Try a new flavor of tea or put some lemon or lime in your water.

Photo by: Yoksel Zok

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. We share our humaneness. Together, we can do great things.”

A quote by Kakuzo Okakura.  “The art of life lies in a constant readjustment to our surrounding”.

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP