Tag: gratitude

Monday, January 18

Today is Monday, January 18, 2021.  Today is a day that many remember the Reverend Martin Luther King Jr.  One of his beliefs was that all progress is worthwhile even if it feels slow.

An inspirational quote by Martin Luther King Jr. “If you can’t fly, then run.  It you can’t run, then walk.  If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future. 

Consider taking time to put yourself at the “top of the list”.  Our “To Do” lists are often filled with work obligations or caring for others, find some moments to meet your needs and wishes.

    1. Prepare your favorite meal
    2. Go to bed early
    3. Sleep in
    4. Take a nap
    5. Do an in-home spa treatment
    6. Catch up with a friend
    7. Read a great book
    8. Take up a new hobby you have always wanted to try
    9. Pause for body check-in breaks
    10. Go for a walk

Photo by Tim Swaan

Use this Mindfulness Activity to calm 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, wrap your arms around yourself into a warm embrace.
    • Close your eyes and tighten your embrace.
    • Take 3 deep belly breaths and release into your supportive embrace with each exhalation.
    • Release and smile.

Recharge yourself and spread love 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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 14

Today is Wednesday, October 14, 2020. The human body has approximately 640 muscles and 206 bones in an adult. Humans are designed to move.

For the month of October, we share Workout Wednesday.

If you find yourself sitting for much of the day, now is a good time to start creating your list of physical activities you can do that interrupt your seated time to boost your health. Keep the list on your desk, or on the wall so you can see it regularly as a reminder. Pick at least 1 or 2 to include every day. Here are 10 examples to get you started. Keep adding to your list.

    1. Stand up every hour and at every commercial or break. Every time you stand up and sit down, you are squatting.
    2. Every time you pick up your mobile phone, get up. If you talk on the phone, then walk or pace.
    3. In the middle of a long stretch of work, when your mind is losing focus, reset with wall push-ups or push-ups on the floor.
    4. When you grab a tightly sealed water bottle, before opening it, use it to work your arms by holding the bottle and bending your elbows or shoulders in ways that cause you to lift or push the bottle. Do the same number of repetitions on each side.
    5. If you have been at your computer for a prolonged period, get up and walk to a window, roll your shoulders back, palms out, raise your chin and gaze outside.
    6. Use a smaller cup so you have to stand up and walk over multiple times to grab a refill.
    7. Walk to the farthest bathroom or use the one up the stairs.
    8. Before you sit down, bend forward and reach for your toes, stretching out the back of your legs and lower back. Slowly curl back up.
    9. If you have been staring at a screen for a prolonged time, rotate your head side to side slowly and then bring your chin up and down gently.
    10. Stretch out your back by curling your neck and back forward and then open your chest by rolling your shoulders back, and elongate your neck and back.

An inspirational Quote from Jerry Rice, “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

Photo by: Mary Deziel, Winterberry in Fall

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.
  • Allow yourself to be curious, what sensations do you notice: is the air warm, are the shoulders relaxed? If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 11

Today is Friday, September 11, 2020.  Green is the most common color observed in the Aurora Borealis (Northern Lights).  See photo.

Inspirational quotes to start the weekend from Mary Davis, “The more grateful I am, the more beauty I see.” And by Robert Holden, “The miracle of gratitude is that it shifts your perception to such an extent that it changes the world you see.”

Photo by: Luke Tanis

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity:  Establish a restorative sleep routine.  Each night is a new night, trust your body and mind to self-regulate and allow you to fall asleep.

    • Explore a bedtime body scan.
      • With your eyes closed begin to focus on your breath
      • Take inventory of the sensations in each part of your body
      • Choose where to start, left hand, head, toes, …
      • Continue along your body in a way that makes sense to you, head to toe, feet to top of the head, left to right…
      • If your thoughts drift, simply return to your scan. Thoughts will likely drift—the important thing is to just observe and be one with your body.

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.
    • Practice the Mountain Meditation to connect with your inner strength and stability.
      1. Envision a mountain, see the intricate details of the mountain.
      2. Bring the majesty of the mountain inside of you and be one with the mountain.
      3. Feel the strength and stability of the mountain.

With gratitude and appreciation for all beings,

 Naomi Parrella, MD & Fran Lee, FNP   

Friday, August 28

Today is Friday, August 28, 2020. Willow trees are swaying and creating a lovely curtain for the ducks who have gathered together. The ducklings look grown up.

Inspiration: A Quote from Jimmy Fallon

“’Have Fun’ is my message. Be silly. You’re allowed to be silly. There’s nothing wrong with it.”

Photo by Ashish Mehta

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: What made you smile today? What brought you joy today? Did you have fun today, even for a brief moment? What makes something fun? What can you do to increase the joy and fun in your life- or someone else’s?

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

 With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

Wednesday, August 26

Today is Wednesday, August 26, 2020. Cows have best friends and they are happier with them. Young goats pick up accents from other goats. Every being is important and can be impactful. 

Inspiration: A Quote from Emerson

“The invariable mark of wisdom is to see the miraculous in the common.”
Photo by Isaac Benhesed

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: Check in with yourself midweek. How are you feeling? How is your energy? What can you do to recharge you? Checking in with a trusted friend can be nourishing for both of you.

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.