Friday, July 3

Today is Friday, July 3, 2020. Watching the ripples on water alters the reflections.

Inspiration: A Quote from Stephen Grellet, (1773-1855), shared by Dr. Jose Velasco

“I expect to pass through the world but once. Any good therefore that I can do, or any kindness I can show to any creature, let me do it now. Let me not defer it, for I shall not pass this way again.”

31 Days to Experience 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 choose to increase duration or intensity over the next 31 days.

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 1: Preparation.

Day 3. Plan when you are going to walk.

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.”

A Mindfulness Practice to Create a Calming Moment:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    2. Hold your breath for a count of 4.
    3. Exhale for a count of 4.
    4. Hold for a count of 4.
    5. You can change the duration of breathing, holding and exhaling to your comfort zone.

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 02

Today is Thursday, July 02, 2020.  The clouds are changing, and they add interest to the sky.

 Inspiration: A Quote from George Matthew Adams

“I say to myself that I shall try to make my life like an open fireplace, so that people may be warmed and cheered by it and so go out themselves to warm and cheer.”

31 Days to Experience 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 choose to increase duration or intensity over the next 31 days.

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 1: Preparation.

Day 2. Find a walking partner or make a commitment to submit a picture of your walk every day to the Daily Gift of Vitality blog.

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.”

A Mindfulness Practice to Create a Calming Moment:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    2. Hold your breath for a count of 4.
    3. Exhale for a count of 4.
    4. Hold for a count of 4.
  1. You can change the duration of breathing, holding and exhaling to your comfort zone.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

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

 

 

 

 

Wednesday, July 01

Today is Wednesday, July 01, 2020. The new month begins. Since 1903, the famous bike race, the Tour de France, begins on July 1.

New! 31 Days to Experience 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 choose to increase duration or intensity over the next 31 days.

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 1: Preparation.

Day 1. Make sure you are energizing your body with water throughout the day.

Inspiration: A Quote from William James.

“Act as if what you do makes a difference. It does.”

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.”

This Week’s Mindfulness Practice to Create a Calming Moment:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    • Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    • Hold your breath for a count of 4.
    • Exhale for a count of 4.
    • Hold for a count of 4.
    • You can change the duration of breathing, holding and exhaling to your comfort zone.

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, June 19

Today is Friday, June 19, 2020. Being outside, sounds of children playing together and freely laughing elicits joy.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  You are part of a community that extends around the world, reading these daily anchoring messages, sharing in a simple routine that can be used to center us in our every day. Together, we get to add our love and kindness into the world around us.

Today’s Inspiration: A Quote from Kenny Ausubel

“Each of us has a spark of life inside us, and our highest endeavor ought to be to set off that spark in one another.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep: 

  • 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.
  • Close your eyes and feel.
    1. With eyes closed, notice what your body is feeling.
    2. Taking deep belly breaths, scan your body and notice the sensations in different areas.
    3. Imagine a warm glow calming the areas that need to be calmed.
    4. Stay there for a moment and just allow the calmness. Smile.

Anchor yourself when you repeat:    

“I am [*Name*]. I am AMAZING and I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are working together towards solutions. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

Tuesday, June 9

Today is Tuesday, June 9, 2020. Through the loving care and effort of another, young robins learn to fly.

 Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote by Michael Jordan

“You must expect great things of yourself before you can do them.”

Photos of Wonder by Katherine Puckett, PhD: Robins from May 8th (Just hatched) to May 20th (Learning to fly) 

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Roll your shoulders one at a time.
    1. Roll your shoulders backwards dramatically, alternating right and left and notice how far down your body you feel the stretch and movement. Repeat until you feel looser.
    2. Now, roll your shoulders forward, alternating right and left and notice additional areas of your body that now feel the movement. Repeat until you feel looser.
    3. Rotate your head side to side and then tilt your head up and down. Breathe and move on with your day.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

Saturday, June 6

Today is Saturday, June 6, 2020. The sky is a reminder of openness and infinite possibilities. It is so beautiful with the visual contrasts at sunrise and sunset.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Mother Theresa

“If we have no peace, it is because we have forgotten that we belong to each other.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Practice breath training.
    1. With mouth closed, take a deep breath in through your nose for 4 counts.
    2. Hold your breath for 5 counts.
    3. Breath out through your mouth with a sigh for 6 counts.
    4. Repeat 2 or more times.
    5. Smile and embrace the rest of the day. You can repeat this breath training any time you want to pause and center yourself.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

 

 

Thursday, June 4

Today is Thursday, June 4, 2020. Sea otters hold each other’s paws as they fall asleep so they don’t drift apart.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Henry Ford

“When everything seems to be against you, remember that the airplane takes off against the wind not with it.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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 a break to watch a You Tube video of puppies, or cats, or maybe the Penguins walking through the Shedd Aquarium.
    1. Smile and laugh at the cuteness.
    2. Watch it multiple times if it cheers you up and let that be enough “exploring” on the web for right now.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

 

 

Tuesday, June 2

Today is Tuesday, June 2, 2020. Floating colorful hot air balloons spread wonder and smiles on the ground.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Coco Chanel

“In order to be irreplaceable, one must always be different.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Stretch your facial muscles.
    1. Raise your eyebrows up as high as you can. Then release.
    2. Raise your eyebrows up as high as you can and shift your eyes left and then to the right. Then release. (did you smile?)
    3. Finally, raise your eyebrows up high until your mouth smiles.
    4. It’s ok to chuckle if someone saw you.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

Saturday, May 30

Today is Saturday, May 30, 2020. To protect themselves from sunburn, elephants throw mud and sand up all over themselves.

As we move forward together, moments of peaceful reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Andy Rooney

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.” 

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Witness your thoughts and emotions.
    1. Take several deep cleansing belly breaths.
    2. Close your eyes and watch your thoughts pass by like a parade.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP  

 

 

 

 

Friday, May 29

Today is Friday, May 29, 2020. Pink flamingos are cheerful, enjoying the lush greenery! Is this a flamingo party? Share the joy.

As we move forward together, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Nina Dobrev

“Even though you’re growing up, you should never stop having fun.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Loosen up to be ready for dance moves.
    1. With or without music, put your hands on your hips or and swing your hips side to side. Feel the stretch on each side.
    2. Circle your hips to the right 3 times. Then circle your hips to the left 3 times.
    3. Tilt your hip forward and back and feel the stretch.
    4. It’s ok to giggle and it’s ok if someone sees you. Then you can giggle together.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP