Tag: growth

Monday, April 25

 Today is Monday, April 25, 2022. Watching the buds on the trees cheerfully swaying in the wind, starting the new week.

A quote by Matshona Dhliwayo, “If you tend to a flower, it will bloom, no matter how many weeds surround it.”

Photo taken by Hossam M. Omar

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Consider the ways you can contribute to others’ growth.

    • Mentor someone to achieve their potential.
    • Sponsor an individual’s skills development, next steps.
    • Introduce people who can combine forces to solve problems.
    • Teach and open minds.
    • Inspire others by being a role model.
    • Encourage someone to develop their unique gift.
    • Share loving kindness and compassion towards others.

Use 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.
    • With every refreshing breath cycle, think about an individual that you appreciate and send out positive energy and warmth to that individual.
    • Smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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 1

Today is Friday, April 1, 2022. Today begins the second quarter of the year.

A quote by: Martin Luther King, Jr. “You don’t have to see the whole staircase, just take the first step”.

Photo from pigphoto

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Optimizing sleep is a great way to recharge.

    • Get exposure to sunlight during the day.
    • Keep consistent sleep and wake times.
    • Add physical activity to your day.
    • Minimize exposure to electronic devices for one hour prior to sleep.
    • Focus on Love.

Use 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.
    • As you continue to belly breath, visualize a lake or body of water. Connect to its vastness, connect to the waves on top and calmness beneath or connect to your favorite characteristic of the water.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, November 19

Today is Friday, November 19, 2021. Just being. Seeing the world changing daily.  

A quote from Agnetha Faltskog, “My path has not been determined. I shall have more experiences and pass many more milestones.”

Photos by: Susan Chubinskaya

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Explore new ways to laugh and play.

    • Read a favorite comic series.
    • Gift & play funny board games.
    • Plan an outing at a comedy club.
    • Watch a hilarious movie with a friend.
    • Hang out with people who know how to laugh and play.
    • Spend time with a pet.
    • Start collecting funny stories, quotes, pictures that you can return to in the future.
    • Watch a baby or toddler who is laughing hysterically.
    • Look for funny photos.

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.   
    • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
    • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I can do this. As I connect to my courage, strength, and wisdom, I am open to the 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 

 

 

 

Wednesday, November 10

Today is Wednesday, November 10, 2021. Journaling to refocus the mind. Reset.

A quote from Kalpana Chawla, “The path from dreams to success does exist. May have the vision to find it, the courage to get on to it, and the perseverance to follow it.”

Photo by: Nicole Siparsky, MD

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Explore learning and thinking about new ideas.

    • Engage in open conversations with someone who has a different perspective than you. Seek to learn about their perspectives.
    • Read a biography of someone you admire or someone you know little about. Be curious about their life experiences that shaped them.
    • Take a course online or at a local college for the purpose of expanding your mind, learning something new and interesting. History and philosophy departments may be a novel starting place.
    • Engage in an art or music experiences that tap into creative minds and the various forms of expression. Notice what inspires 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.
  • Practice gently releasing the muscle tension in your neck.
      1. Gently roll your neck side to side, slowly. Repeat 3 times, each direction.
      2. Gently and slowly tilt your chin down and release your shoulders. Take 3 deep, slow breaths. Bring your chin to neutral.
      3. Roll your shoulders forwards and then backwards. Smile as you allow renewed energy.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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 

Wednesday, September 29

Today is Wednesday, September 29, 2021. Reflecting on the past and all the successful transitions we have completed.

A quote from Alan Watts “The only way to make sense out of change is to plunge into it, and join the dance.”

Photo by: Dave Hoefler

For many, September highlights the transitions of seasons and focus. Transitions offer opportunities for growth and learning. Focusing on the positive outcomes resulting from change may help smooth the transition.

Consider these journaling prompts to assist in adjusting to transition.

    • List 3 positive outcomes that may result from this change
    • I welcome this change because…
    • What about (this change) is important to me?

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

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.
  • As you remain anchored to your breath, use your senses for a gratitude practice
      • Bring your mind to a sight you are grateful for.
      • Next, bring your mind to a scent you appreciate.
      • Now, think about sounds.
      • Move on to textures that soothe you.
  • Continue to stay anchored to your breath and smile with gratitude.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP