Friday, September 2

Today is Friday September 2, 2022. Seasons changing.

A quote by Ralph Waldo Emerson, “Each moment of the year has its own beauty.”

Photo by OC Gonzalez

September marks change and the final third of the year.

Take a moment to reflect on this past year to date and consider what has changed, what you can appreciate now and what you’d like to see by the end of the year.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

  • 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. 
  • Allow yourself to be curious, notice the sensation: is the air warm, are the shoulders relaxed, what are the sounds that you hear?  If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and 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, August 1

Today is Monday, August 1, 2022. Early morning hours, birds are active and feeling good!

A quote by Pema Chodron, “Something is going to come of this. Something new. This can end you up in a whole new place- a much more open place.”

Photo by Philip Myrtorp

This August is about simplifying to calm and restore inner peace.

Create a pocket of silence in your day. Find a daily routine, that could be done in silence for the month of August. Let your mind wander during that routine time.

    • Commute in silence.
    • Go through hygiene routines in silence.
    • Walk in nature in silence.
    • Garden, cook, or journal in silence.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

    • 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 the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and 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, June 20

Today is Monday, June 20, 2022.  Starting the week with the joyful thoughts of a great week ahead.

A quote by Cassia Leo. “Once you see the good in someone, it’s hard not to notice the good in everyone.”

Photo by johan63

Finding Joy in June.  As we start the second half of the year let’s focus on ways we can find joy.

Seek the good in others, and notice the effect it has on you when you focus on the good.

    • Look for the good with everyone you come in contact with, even if you are having a difficult interaction. Some qualities you might notice are:
      • Creativity
      • Kindness
      • Humor
      • Intelligence
    • Enjoy your interactions with others.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

    • 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.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and 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, May 30

Today is Monday, May 30, 2022. A day of reflection, awareness and gratitude.

A quote by Thucydides, “The secret of happiness is freedom, and the secret of freedom, courage.”

Photo by Marcos Paolo Prado

Closing out May, to practice connecting with happiness, even if only for  moments at a time. Here’s a wrap up of the links to happiness practices and tips from this month.

May 2 Getting Outside

May 4 Laughter

May 6 Dance

May 9 Flowers

May 11 Connection with others

May 13 Volunteering

May 16 Star-gazing

May 18 Decluttering

May 20 Pleasant scents

May 23 Rest and sleep

May 25 Music

May 27 Happiness factors

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

    • 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.
    • Listen to your breath as you continue to breathe deeply. Allow yourself to pause your activity and just listen and feel your breath moving in and out of your body.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and 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, February 14

Today is Monday, February 14, 2022. Starting the week focused on Love.

A quote by Maria Popova, “The longer I live, the more deeply I learn that love — whether we call it friendship or family or romance — is the work of mirroring and magnifying each other’s light.”

Photo by: Dylan Burrill

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, see the love and caring around you.  

    • Watch a baby gazing at a parent lovingly.
    • Witness a pet dog’s loving enthusiasm being together.
    • Notice friends interacting in ways that demonstrate their love and caring for each other.
    • Feel the warmth of someone genuinely smiling at you.
    • Recognize some kind gesture between strangers – holding the door, picking up the dropped item, letting you go first.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in between activities:

    • 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.
    • Place one hand on your chest over your heart, place the other hand on your forehead or belly; whichever you prefer.
    • Breath in love.
    • Exhale unwanted feelings or emotions.
    • Smile at the love you give yourself. 😊

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love and 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, January 3

Today is Monday, January 3, 2022.  For many, today is the first work day of the new year, feeling energized for the opportunities ahead.

A quote by Munia Khan: “New Years is the glittering light to brighten the dream-lined pathway of future.”

Photo by: yanikap

As we start the New Year, let’s reflect on our individual visions for 2022. 

A vision that shows you the future you want, can recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. Let’s take some time this month to explore our vision for our personal life and our relationships.

Let’s begin this first week reflecting on your vision for 2022. Consider the following journal prompts.

Ask yourself:

    • What am I inspired to do?
    • What would I want to do more than anything else even if I was never paid for it?
    • What do I love so much that I could forget to eat or sleep?
    • What is the idea that never leaves me?
    • What does my desired future look like, feel like?

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 to breathe picture your vision.
    • Smile to yourself.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my vision, 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, December 29

Today is Wednesday, December 29, 2021. Walking the unknown trail, grateful for those who have gone before me.

A quote by Holly Branson, “Just imagine how different the world could be if we all spoke to everyone with respect and kindness.”

Photo by Daniel Schuh

We continue with December Delights. This December we focus on gifts of Love and Joy- to self and others.

Take a moment this week to appreciate someone who has knowingly or unknowingly contributed to your life- maybe making your life easier, more wonderful and/or more meaningful. Let that person know with a written note that can be reread over and over.

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.
      • Breathe in through your nose. Then, pause.
      • Slowly, breathe out through your mouth…and pause.
      • Repeat 3 times.

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, December 24

Today is Friday, December 24, 2021. Excitement is in the air as the weekend approaches.

A quote by Lao Tzu, “Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates Love.”

Photo by Susan Chubinskaya, PhD

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

Find ways to give to others.

    • Reach out and spend time with someone who may otherwise be alone and lonely either living alone, new to the area, or living away from family and friends.
    • Volunteer to help a neighbor or a community in any way that you can.
    • Offer to mentor someone who could benefit from your experiences.
    • Notice and be generous with authentic compliments.
    • Buy something for someone else, a simple cup of coffee counts.
    • Donate toys, clothes, books, time, skills, and/or money to a charity.

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 to Belly breath, do the 5 senses exercise:
      • Notice 5 things you can see.
      • Notice 4 things you can feel.
      • Notice 3 things you can hear.
      • Notice 2 things you can smell.
      • Notice 1 thing you can taste.

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, December 20

Today is Monday, December 20, 2021. Appreciating the beauty and light from December’s Cold Moon (full moon).

A quote by Angie Weiland-Crosby. “As the full moon finds its place in the darkest skies, Love will uplift despair.”

Photo by: Kym MacKinnon

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

Start a new hobby or return to a favorite hobby.

    • Baking or cooking
    • Playing a musical instrument
    • Jigsaw puzzles
    • Crossword puzzles
    • Painting
    • Fishing
    • Knitting/sewing

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 to Belly breath, do the 5 senses exercise:
      • Notice 5 things you can see.
      • Notice 4 things you can feel.
      • Notice 3 things you can hear.
      • Notice 2 things you can smell.
      • Notice 1 thing you can taste.

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, December 17

Today is Friday, December 17, 2021. Warm days are so appreciated in the midst of a cool season. Feels so good.

A quote by Desmond Tutu. “We are each made for goodness, love and compassion. Our lives are transformed as much as the world is when we live these truths.”

Photo by: Nicole Siparsky, MD. “Joshua Tree”

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

  • Warm others with your kind thoughts and acknowledgement.
    • Smile to the person helping you check out at the register.
    • Tell a customer service representative, how much you appreciate their help.
    • Remind coworkers why you enjoy working together.
    • Send a cheerful greeting to far-away family and friends.
    • Spontaneously contribute to a charitable cause.

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 quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

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