Friday, July 1

Today is Friday, July 1, 2022.  Recognizing the sound of the cardinal singing cheerfully and finding the red bird in the branches.

A quote by Andre Pough Sr., “Just when you think you know exactly how it’s going, some unexpected possibility shows up and it begins to get even better.’

Photo by Jen DeVos

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  For some, the first week of July is a holiday celebrated with friends and family.  For the beginning of July let’s explore ways to share our culture.

    • Consider researching your family tree
    • Reach out to a family “elder” to share their memories of the family or family history
    • Host/attend a family reunion
    • Take a trip to where your grandparents were born

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.
    • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
    • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
    • Experience the happy moment of being in your clean, refreshed home.
    • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

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 

Friday, May 13

Today is Friday, May 13, 2022.  Wondering how can I be helpful today?

A quote by:  Helen Keller. “The unselfish effort to bring cheer to others will be the beginning of a happier life for ourselves.” 

Photo taken by: Fran Lee

Continuing a Magical May!  This month, we explore things that can make us HAPPY, even for a brief moment.  Being happy can enhance your life, boost the immune system, and help build connections with others.  Volunteering offers us an opportunity to connect with others and it is naturally rewarding.

    • Volunteer or donate to your favorite charity
    • Contribute at a food shelter
    • Help out at an animal shelter
    • Do the grocery shopping for an elderly neighbor
    • Cut your neighbor’s lawn

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.
    • Explore alternate nostril breathing, starting by exhaling completely.
    • Alternating from one side to the other, close one nostril with your thumb to breathe in and then repeat with the other nostril to breathe out.
    • Breathe in Left nostril, breathe out Right nostril. Breathe in Right nostril, breathe out Left nostril.
    • Continue this sequence for several more cycles.
    • Smile at completing this self-care activity.

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 

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 

Wednesday, May 26

Today is Wednesday, May 26, 2021. Noticing floral scents of plants in bloom.

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!  This week we look at routines to foster our relationships.  Let’s be curious about our work relationships, family, and friend relationships.

Family routines can help open more time for fun activities and decrease stress.

    • Listen fully.
    • Do a brain dump to help prioritize your families’ activities.
    • Organize a family game night.
    • Make time for family walks.
    • Keep a family notepad and write fun notes for each other to see.
    • Share a weekly “Show and Tell” about the week.

Photo by Tobin Rogers

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: Mike Murdock. “The secret of your future is hidden in your daily routine.”

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.
    • With each exhale, use a low pitch voice and hum, “Om.”
    • Feel the vibration of your voice. Repeat 3 or more times.
    • End with a smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday December 25

Today is Friday December 25, 2020.  For many, today is a religious day, a holiday; it is also a day to celebrate peace and good will and reflect on the many gifts in our life.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Delight in the joy of others.  Go for a walk in nature with family or friends.  Connect virtually with family and friends and share your celebrations.  Shovel the snow for a neighbor.  Share some baked goods or special dish with someone else.  Send a note of appreciation to someone who is working today.

An inspirational quote by Mother Theresa: “It’s not how much we give, but how much love we put into giving.”

Photo by David Deshaies

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others 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 and compassion to all people. We are all connected. Together, we can do great things.”

Return to 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.
    • To restore the body, experience Ocean Breathing as taught by Jeff Warren
      • While belly breathing, imagine yourself floating on the surface of the ocean
      • Your breath is like the tide, as you inhale the tide rises and it lifts your body up, as you exhale the body relaxes. Feel your body being carried by the tide.
      • Smile and enjoy floating and gliding.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 30

Today is Friday, October 30, 2020. The bright night is beautiful, and tomorrow is the 2nd full moon this month, otherwise known as a Blue Moon. Does the moon bring people together?

For the month of October, we have shared Fun & Friendly Friday.

Enjoy the sky with friend(s) or family by staring into the sky at the same time- even if you are apart. Each time you pause to notice the beauty of a planet, a star, the moon, the clouds or colors of the sky, point it out so you can both share that experience. Follow it up by sharing something you appreciate about the other person. There are sparkles in the night sky for everyone even when sometimes they are obscured.

An inspirational Quote from Ryunosuke Satoro, “Individually, we are one drop. Together, we are an ocean.”

Photo by: Dan Deziel, Harvest moonbeams.

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.
  • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
  • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
  • Experience the happy moment of being in your clean, refreshed home.
  • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 9

Today is Friday, October 9, 2020. Elephants hug each other and offer hugs to other species including humans, especially in tough times. Showing compassion and love connect living beings.  

For the month of October, we celebrate Fun & Friendly Fridays.

Reach out and connect with a group of people or a person you may not have seen in a while. They may live far away or your paths just may not have crossed in some time. Schedule a time to connect virtually. Some ideas: a cooking meet up, book club discussion or a walk & talk hangout. Whenever possible, it is nice to share video so you can see each other smile.

An inspirational Quote from Rachel Naomi Remen.

“The most basic and powerful way to connect to another person is to listen. Just listen. Perhaps the most important thing we ever give each other is our attention…A loving silence often has far more power to heal and to connect than the most well-intentioned words.”

Photo by: Keyur Nandaniya

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.
    • This can 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