Friday, February 17

Today is Friday, February 17, 2023. This week’s practice to expand your vitality is through deliberate movement. If this option is a tool that appeals to you, please join us.

Think about this: Human beings have emotions, feelings and thoughts that are linked to changes in the internal chemistry, the signaling in the brain and the physical body. When experiencing emotions we don’t like as much, such as sadness, anger, or anxiety, it is easier to get to the other side of that by taking a deliberate action to counter the associated body’s changes and process those emotions.

DGoV (Daily Gift of Vitality) Activity: In addition to connecting with others, take deliberate action the next time you have emotions that need a release. For sadness, find ways to feel warmth and gentle compression on the upper arms, like a hug or snuggling in a warm blanket. For anger, find safe ways to have energy bursts, like kicking or throwing a ball, jumping or singing out loud. For anxiety, find a rhythmic activity that feels comforting, like rocking in a chair, walking, swimming, or slow dancing.

A quote by Shannon L. Alder, “Feelings are something you have; not something you are.”

Thank you to Irina Shishkina for this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 21

Today is Monday, November 21, 2022. Receiving joy from new experiences.

A quote by Mandy Hale.  “To make a difference in someone’s life you don’t have to be brilliant, rich, beautiful, or perfect.  You just have to care.”

Photo in San Jose del Cabo, Mexico, by Amy Laude, MD

November is the month of Gratitude.  Expressing gratitude can help us feel more positive emotions.  Consider sharing yourself with others from a place of gratitude:

  • Share joy maybe with a smile or a funny story
  • Share your time and talents by volunteering or mentoring with your favorite organization
  • Shovel your neighbor’s snow
  • Pick up some groceries for an elderly neighbor or a single parent

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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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 27

Today is Monday, June 27, 2022.  Making efforts to find the path forward.

A quote by Alexander Graham Bell, “Concentrate all your thoughts upon the work in hand. The sun’s rays do not burn until brought to a focus.”

Photo by Nicole Siparsky, MD, Sunset of Lake Michigan 2022

Finding Joy in June. Launching the second half of the year, we focus on ways we can find and create joy.

There are times when the pleasant feelings and emotions seem overwhelmed by events, circumstances and unpleasant feelings and emotions. In those times, try these 3 steps to move forward.

    1. Create a moment of solitude- without other people’s inputs and start, reread or add to your gratitude journal. You may even begin with the Mindfulness Activity below.
    2. Consider what a more joyful future will look like. Tap into that future vision and joy and really see and feel it.
    3. Think of the one small thing you can do to move you towards that more joyful future and do it. You may center yourself with the Recharge statement below.

Repeat these steps as often as you need it.

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, April 16

Today is Friday, April 16, 2021. Another weekend to refresh. Energized by all the new greenery.

Ascending through April. Personal growth can be fun, consider learning or incorporating a new hobby:

    • Gardening
    • Photography
    • Cooking
    • Kite flying
    • Riding a bike
    • Scrapbooking
    • Writing poetry
    • Woodworking
    • Music immersion

Photo by: Agnieszka Ziomek

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 Robin Sharma. “The swiftest way to triple your success is to double your investment in personal development.”

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 and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 14

Today is Wednesday, April 14, 2021. Midweek pause, listening to the loud ducks, appreciating the bright spring flowers. Aah.

Ascending through April. Schedule time for self-reflection, to raise personal awareness and connect with yourself, a Refresh.

Practice Self Reflection and Refresh through journaling.  Consider the following prompts.

    • What went well today, what didn’t go well today?
    • What negative mindsets can I let go of?
    • What are my strengths for achieving my dreams?

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 Thich Nhat Hanh, ”Choose to be in touch with what is wonderful, refreshing, and healing within yourself and around 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.   
    • Breathe in and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 9

Today is Friday, April 9, 2021. The trees are filled with budding leaves waiting to bloom. Some have flowers.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment.

    • Explore a Focus Meditation.
    • Select an object to focus on perhaps a flower, a vase, a candle, a crack in the sidewalk.
    • Pay attention to all the details: fine lines, sounds, scents, textures.

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 Eric Butterworth, “Don’t go through life, grow through life.”

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 Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 7

Today is Wednesday, April 7, 2021. Old and new plants combine to create beauty for others.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment.

    • Allow time to listen to music without words. Pick a new artist or genre, choose a classic or something new, or a known favorite.
    • Listen to all the instruments, tones, tempo and how they affect you.
    • Make a note of what brings out the feelings you enjoy.

Photo by: Artur D.

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 Denzel Washington, “Success? I don’t know what that word means. I’m happy. But success, that goes back to what in somebody’s eyes success means. For me, success is inner peace. That’s a good day for me.”

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 Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 5

Today is Monday, April 5, 2021. Every morning, seeing new flowers in bloom, ducks so happy and sprouts are emerging.

Ascending through April. Practicing Meditation to raise awareness and connect with those around us and the environment. 

    • Find a rhythmic activity you like, like walking, jogging, swimming, knitting, rocking, belly breathing, and do it.
    • Notice the thoughts that come up and flow through your mind during the activity.
    • See where your mind goes and allow yourself to just be an observer.
    • At the end of the activity, you may want to jot down some notes about what you learned.

Photo by: Jodie Righos

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 Eckhart Tolle, “Wherever you are, be there totally.”

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 Box Breathing
        • Inhale for the count of 4.
        • Hold your breath for the count of 4.
        • Exhale for the count of 4.
        • Hold your breath for the count of 4.
        • Repeat

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Friday, April 2

Today is Friday, April 2, 2021. Mornings get more beautiful with appreciation for the present and hope for the future.

Ascending through April. We keep leveling up. Transitions can move us forward. There are constant reminders in nature with seasonal transitions.

    • Knowing things change, consider who or what you want to recognize and appreciate right now.
    • What’s wonderful? Beautiful? A blessing?
    • Allow that feeling of appreciation, gratitude, love, joy, awe – all of it- flow freely.
    • You may choose to share that positive energy with someone else and expand it.

Photo by: Maarten Deckers

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 Bernice Johnson Reagon, “Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.”

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, shrug your shoulders up and down multiple times and let your arms dangle.
    • Shake out or jiggle your legs.
    • Reach your arms overhead and stretch up and out.
    • Gently bring your chin down and to each side, smile the largest smile ever, and allow yourself to be re-energized.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, March 31

Today is Wednesday, March 31, 2021. Every day, here in the neighborhood, there appears to be more blooms. Seeing more birds and animals, there is more movement.

Finding meaning this March. March marked the one-year mark for the Daily Gift of Vitality (DGoV). This month, we have been exploring and connecting with what is meaningful. Let’s finish the month with a focus on taking that meaning as we move forward.

Set up for a reminder to connect with what is meaningful to you.

    • Consider scheduling on the calendar the next time you will review or deliberately check in with what is meaningful to you.
    • Jot down the mindset or environment that will help you stay anchored to those things that are meaningful to you in the month of April. Keep it visible.
    • Keep a visual reminder or a photo of who inspires you to do the next thing.

Photo by: Monika Grabkowska

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 Dalai Lama XIV: “Give the ones you love wings to fly, roots to come back and reasons to stay.”

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, shrug your shoulders up and down multiple times and let your arms dangle.
    • Shake out or jiggle your legs.
    • Reach your arms overhead and stretch up and out.
    • Gently bring your chin down and to each side, smile the largest smile ever, and allow yourself to be re-energized.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP