Tuesday, July 28

Today is Tuesday, July 28, 2020. Crossing the bridge over water, not knowing what is on the other side, finding the journey continues, seeing more each day.

Inspiration: A Quote from Ken Poirot

“True beauty is a warm heart, a kind soul, and an attentive ear.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

4 Weeks completed. Walking allows us freedom to move and think. Consider how your body and mind will benefit as you choose how to proceed after July. How has your daily walk fit into your life? Decide what you will keep moving forward.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • 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  

*Please confirm with your doctor which activities are appropriate for you.

 

 

Monday, July 27

Today is Monday, July 27, 2020. Reflecting on the privilege of being able to share our Daily Gift of Vitality, we appreciate that humans have found ways to stay connected to other humans even when we cannot see or hear each other. These daily walks provide time to think about opportunities to promote love, healing and compassion in the world.

Inspiration: A Quote from Erik Campano

“Joy is human connection; the compassion put into every moment of humanitarian work; joy is using your time to bring peace, relief, or optimism to others. Joy gives without the expectation—or wish—of reciprocity or gratitude. . .. Joy immediately loves the individual in need and precedes any calculation of how much the giver can handle or whom the giver can help.”

Optional 31 Days to Experiencing the Joy of Movement. Day #27. Moving along.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

5 more days of July. Notice how has your walking changed since the start. Are you walking faster, longer or different routes? Do you swing your arms more? How do feel during your walk? How you feel after your walk? Make a note in your journal when you are logging your progress.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • 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   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Sunday, July 26

Today is Sunday, July 26, 2020. Wherever and whenever, looking out into the sky is a reminder that we can rely on there being a day and night, but we cannot predict exactly what it will look like.

Inspiration: A Quote from Adam Pascal

“We are all given a gift of existence and of being sentient beings, and I think true happiness lies in love and compassion”

Photo inspiration by Becky Frederick, “Sunset in Buchanan, Michigan”

Optional 31 Days to Experiencing the Joy of Movement. Day #26

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Sundays are great days to walk for connection. This may be a spiritual or religious connection. It may be a personal connection or connecting with a pet. It may be a connection with nature and your surroundings. It may be connecting with gratitude or simply with yourself. Sometimes, Sunday walks can be longer than other days.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • 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  

*Please confirm with your doctor which activities are appropriate for you.

 

 

Saturday, July 25

Today is Saturday, July 25, 2020. Listening to the morning birds, watching the sun rise, the cool air is perfect for walking. It’s a slow start to the day.

Inspiration: A Quote from Seneca

“While we teach, we learn.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Today is great day to walk to refresh. Walk joyfully. Energize with clear fluids. Find your healthiest food options. Give yourself time to rest and sleep. Connect with someone you love. Send a note of appreciation to someone you are thinking of.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • 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   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Friday, July 24

Today is Friday, July 24, 2020. Reflecting on photos that capture moments and emotion.

Inspiration: A Quote from Corrie Ten Boom

“Memories are the key not to the past, but to the future.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Friday walking is a nice time to reflect on the past week and consider the weekend ahead. Or it may be a time of just releasing the mind and being present in the moment. How many varieties of trees do you notice along your walk? When you end the walk, enjoy a refreshing glass of water.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • 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   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Thursday, July 23

Today is Thursday, July 23, 2020. The lush greenery leans over the constant flow of water. Fish jump up periodically.  

Inspiration: A Quote from Mark Twain

“To get the full value of joy, you must have someone to divide it with.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Walking can provide time for mental freedom. When you are walking today, notice where your mind is during the walk. Where is your attention? Are you noticing your surroundings? Are you listening to music or a book or talking with someone? Your mind is free to roam. Where does it go?

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • 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  

*Please confirm with your doctor which activities are appropriate for you.

 

 

Tuesday, July 21

Today is Tuesday, July 21, 2020. Walking early in the morning, it is easier to hear the various bird songs.  

Inspiration: A Quote from Henry Ford

“If everyone is moving forward together, then success takes care of itself.”

Optional 31 Days of Experiencing the Joy of Movement. Day #21.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Achieving Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 7. This is the end of 3 weeks since establishing a routine of consistent daily movement. Congratulations. Look back over the 3 weeks and reflect. How’s it going? How are you feeling?

Use your walking journal to record your progress. What’s changing? Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

The last 10 days of July Countdown begins tomorrow.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Monday, July 20

Today is Monday, July 20, 2020. Being part of nature, the quiet moments are calming and allow reflection.

Inspiration: A Quote from Neil Barringham 

“The grass is greener where you water it.”

Photo by Dan Deziel, “Placid Again”

Optional 31 Days to Experience the Joy of Movement. Day #20.  

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 6. Walk to improve your circulation. Consider paying attention to your physical sensations. As you walk, do you feel some sweat on your skin? Do you feel a breeze7.20.deziel.fallen leaf tulip polar with eyes like a mardi gras mask or cartoon. in your hair?

Use your walking

journal to record your progress. What’s changing? Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Here’s a photo from Dan: “It’s a fallen leaf (tulip poplar) that has eyes, like a Mardi Gras mask or cartoon.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

 With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Sunday, July 19

Today is Sunday, July 19, 2020. Walking through the woods, wondering what animals and insects are not seen.  

Inspiration: A Quote from Albert Einstein 

“Creativity is intelligence having fun.”

Photo by Dan Deziel, “Light in the Woods.”

Optional 31 Days to Experience the Joy of Movement. Day #19.  

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 5. Keep up that 15+ minute walk. Can increase your distance or time today? Check in with how your body is feeling. Are you feeling the warmth of the sun on your skin?

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Saturday, July 18

Today is Saturday, July 18, 2020. Walking at sunrise. Looking around, noticing and appreciating this season.

Inspiration: A Quote from Marianne Williamson 

“Nothing liberates our greatness like the desire to help, the desire to serve.”

Optional 31 Days to Experience the Joy of Movement. Day #18.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 4. Advance your walking. What do you see on your walk that is “a color”? For example, what do you see that is pink? Or how many yellow flowers do you see?

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.