Monday, May 31

Today is Monday, May 31, 2021. Today is a special day to remember and honor those who have served.

During the month of May, we focused on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This final day of May, we explore routines to mark transitions.

    • Sing along as you listen to an upbeat playlist to pump you up for the day.
    • Create a movement or stretching routine to start or end your day.
    • When you open a door to go into another room or building, pause and take a deep belly breath.
    • Wash your hands at the end of a work or school day.
    • Change your outfit to mark the end of the work or school day.
    • Journal or write down everything on your mind to settle your thoughts.
    • Rotate or switch out the clothes in your closet for the new season.
    • Put up a new inspirational quote at the start of the week.

Photo by Dan Deziel

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 Aristotle, “Courage is the first of human qualities because it is the quality which guarantees the others.”

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.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, May 21

Today is Friday, May 21, 2021. Noticing where there is abundance. So much to appreciate.

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 boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to have routines to interrupt sedentariness throughout the day. 

        • Before you pick up the phone or device, if you are seated, stand up and stretch up and lift your chin up and lower your shoulders before you sit back down.
        • Amplify a short break by stepping outside, taking a walk or even just looking out the window at the sky while taking deep belly breaths feeling the air move in and out of your body.
        • When you are transitioning from one virtual meeting or class to another, get up from your chair and step out of the room, shake out your arms and legs, stretch and return to start the next thing.
        • See if you can have walking meetings or take the phone call while standing and pacing.
        • Every time you stand up, do a wall push up or two.

Photo by Ja Ma

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 Wayne Dyer, “Doing what you love is the cornerstone of having abundance in your 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.
    • Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
    • While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
    • Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 17

Today is Monday, May 17, 2021. Totally energized for the morning walk, rain or shine. Ready to start.

5.15.Sleepy.LeavesleyDuring 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 boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to build regular moments for a quick recharge. 

    • When you reach out to open a door, take a deep belly breath in. When you open the door, breathe out and release your shoulders.
    • As you wash your hands, take a moment to massage your hands making sure to knead your palms and fingers too.
    • In between activities, look at your favorite photo(s) of loved ones.
    • Listen to music that gives you a boost or helps you concentrate or that calms you whenever you can.
    • At various moments when you want to reset your mind, re-read the Daily Gift of Vitality and keep it close for easy access. =)

Photos by: Kevin Leavesley, “Lucy”

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 Rumi, “Let the beauty of what you love be what you do.”

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.
  • Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
  • While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
  • Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday May 7

Today is Friday May 7, 2021. When the sun rises it fills the morning sky with new vibrant colors.

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!  For the first week we will look at our wake- up routine. 

    • Keep a dream journal.
    • Repeat positive affirmations:
      • I am open.
      • I can do this.
      • I am not alone and I am connected to loving kindness of others.

Photos by: Jani Harris. Above, Sedona, Arizona. Below, Saguaro Lake, Scottsdale, Arizona.

Jani HarrisRecharge 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 Maya Angelou, “This is a wonderful day.  I’ve never seen this one before.”

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.
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 5

Today is Wednesday, May 5, 2021. The winds are blowing fostering a change in weather.

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!  For the first week we will look at our wake- up routine.

After waking and drinking water, take a moment to orient your mind and visualize a successful day.

      • What do you appreciate? Keep a running list.
      • What are the 3 most important things you want to accomplish today? Write them down.
      • Think of at least 3 specific people to send out your loving kindness to.

Photo by: Dan Deziel, “May Day”

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 Thich Nhat Hanh.  “Waking up this morning, I smile. 24 brand new hours are before me.  I vow to live fully in each moment.”

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.
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday May 3

Today is Monday May 3, 2021. Lily of the Valley is the birth flower for May.  It represents the return to happiness and sweetness.

During the month of May, we will focus on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  For the first week we will look at our wake- up routine, beginning today with water. 

    • During sleep we are not able to hydrate, so it’s important to rehydrate with water soon after we wake.
    • Adequate hydration is essential for concentration and focus. Grab a cup or reusable water bottle to make it easy to stay hydrated all day long.
    • Consider a cooler shower, it will energize you and get your ready for the day.

Photo by: Jeffrey Hamilton

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 Eleanor Roosevelt: “With the new day comes new strength and new thoughts.”

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.   
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 26

Today is Monday, April 26, 2021. Birds can be so free and they choose to stay connected with each other.

Ascending through April. Sharing creates deeper connections that can be health promoting. Exchange ideas, suggestions, resources that you have found add positively to your life.

    • Join or start a (gardening, book, robotics, cooking, exercise, etc.) club to expand your circle and get new ideas, learn new techniques, meet people with similar interests.
    • Collect a list of recommended books or podcasts in various categories.
    • Introduce someone to a hobby you enjoy – coloring, knitting, playing an instrument, coding, ballroom dancing, herb gardening.
    • Establish a recipe bank for everyone to chip into – favorites, types of food, meal types, etc.
    • Invite others to philanthropic events or charities or opportunities to volunteer.

Photo by: Alexander Schimmeck

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 Johann Wolfgang von Goethe, “Love does not dominate, it cultivates.”

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.
    • 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 

Friday, April 23

Today is Friday, April 23, 2021. Enjoying the seasonal transition, the birds are out and about chatting with each other.

Ascending through April. Being curious keeps the mind open to new possibilities.  Ways to foster curiosity include:

    • Ask lots of questions.
    • Avoid taking things for granted.
    • Be willing to be wrong.
    • Practice empathy to connect with others.
    • Read something new.

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 Napoleon Hill “Cherish your visions and your dreams, as they are the children of your soul, the blueprints of your ultimate achievements.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 21

Today is Wednesday, April 21, 2021. The birds are returning to the North to settle in for the summer.

Ascending through April. Changing your routine can enable you to view things differently.

    • Make dinner in the morning so you have more time to connect at the end of the day.
    • Use a different scented soap in the shower and see how it changes your senses.
    • Take a different walking route, maybe just on the other side of the street. Notice how this changes your perspective.
    • Try a new flavor of tea or put some lemon or lime in your water.

Photo by: Yoksel Zok

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 Kakuzo Okakura.  “The art of life lies in a constant readjustment to our surrounding”.

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 19

Today is Monday, April 19, 2021. Every week, new blooms appear, wondering what new blooms have you seen?

Ascending through April.  A good night’s rest can help many things including: improved memory, boosting our mood and elevating athletic performance.  Consider the following to improve your sleep:

    • Consistent sleep and wake time.
    • Get exposure to natural sunlight during the day.
    • Turn off your electronics at least one hour before bedtime.
    • Consider a bedtime body scan meditation.

Photo by: Kazuo Ota

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 Vincent van Gogh “I dream my painting and then I paint my dream.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP