Tag: journal

Wednesday, April 13

Today is Wednesday, April 13, 2022. Appreciating the gifts of kindness others bring to our lives.

A quote by Abraham Maslow.  “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”

Photo from Bebedi

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Routines can help you continue to navigate your path of growth.  Some ideas for our evening routine:

    • Prioritize Sleep
    • Meal prep for the following day
    • Journal
    • Read, explore a new topic
    • Relaxing movements like yoga or stretching
    • As you lay in bed and close your eyes, reflect on all the great things you did today.  Maybe it was that you made eye contact with someone, maybe you held the door for someone, you drank an extra glass of water today….

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 breathe, inhale confidence, exhale doubt.

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, December 10

Today is Friday, December 10, 2021. Enjoying a quiet moment to rest and reflect on the beauty of each day.

A quote from Carolyn V. Hamilton. “Documenting little details of your everyday life becomes a celebration of who you are.”

Photos by Dan Deziel, “Wisps” & “Purple Haze”2021.12.10.Deziel.Purple Haze

December Delights are here. This December let’s focus on gifts of Love and Joy- to yourself and others.

Begin or return to your journal.

    • When you start, let go of judgements. Write what you really feel. Don’t worry about spelling or grammar.
    • A journal does not have to contain written words, perhaps you prefer to draw or doodle, cut out pictures from a magazine, or clip articles from the newspaper.
    • Schedule journaling time into your day.
    • If you typically write in your bed or office, try to write outside or in the kitchen.
    • Keep a list of journal prompts in your journal to turn to when you are not sure what to write about

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. 
  • Lean and rest your head towards the right shoulder and hold for a count of 3. Feel the gentle stretch. Then, repeat on the left side. Feel a gentle stretch.
  • Bring your chin to your chest and look down. Hold for a count of 3. Feel the gentle stretch.
  • Lace your fingers behind your lower back and gently lift your chin and look up. Hold for a count of 3. Feel the gentle stretch and then return to neutral & roll the shoulders back and down. Smile.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my inner strength, I can absorb and magnify 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 

 

 

Wednesday, September 22

Today is Wednesday, September 22, 2021.  In the northern hemisphere, today is the first day of Autumn.  Autumn is a time to balance the warmth of summer with the cooling days of autumn.

A quote from Ruth Ahmed.  “There is something so special in the early leaves drifting from the trees-as if we are all to be allowed a chance to peel, to refresh, to start again.”

Photo by: Mahnoor Shams

For many, September highlights the transitions of seasons and focus. During transitions, anchoring to the positive can support keeping the focus on progress.

Consider these journal prompts:

    • Today, … went well.
    • The good choices I made today are…
    • Today, I enjoyed…
    • Today, I got to…

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 28

Today is Wednesday, July 28, 2021.  Enjoying the warmth and energy the sun provides.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine.  Journal prompts can help sparkle when your sparkle starts to diminish.

    • What are three short term goals you want to accomplish and what are three concrete steps you can take to reach these goals?
    • How can I be kinder to myself and to others?
    • What are three ways I can step out of my comfort zone that will help me grow?

Photo by: Dan Freeman

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 James Gates Percival “The world is full of poetry.  The air is living with its spirit; and the waves dance to the music of its melodies, and sparkle in its brightness.”

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.
  • While sitting outside choose an object to focus on: what colors do you see, what sounds do you hear, what do you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 23

Today is Monday, November 23, 2020. Along the morning walk, the quiet of the night still lingers. The ducks are taking it easy today.

November is for nesting, nourishing, and nurturing. While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways.

We continue to explore nourishing activities for your mind and body with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you.

As we begin this week, we focus on a list of ways to refresh the mind. Organize the list in order of easiest to incorporate or shortest amount of time to longest amount of time required. That way, when you need a quick reset, the items you see first can be implemented with the most ease.

    1. Journal.
    2. Read an inspiring blog or book of poetry.
    3. Listen to an uplifting podcast or audiobook.
    4. Listen to soothing music or music without words like classical, jazz, new age, ensembles or drums.
    5. Sing your favorite songs with emotion.

An inspirational quote by Toni Morris, “If there’s a book that you want to read, but it hasn’t been written yet, then you must write it.”

Photo by: Sharon McCutcheon

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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 human. We can create positive energy 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.
    • Repeat to yourself, “I can have a moment to be calm. I can have a moment of peace.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 2

Today is Wednesday, September 2, 2020.  The seasons change in September. There is a full moon tonight. The full moon can be the beginning of a new cycle.

We begin with an inspirational quote from William Shakespeare:

“Our bodies are our garden to which our wills are gardeners.” 

Photo by: Norikio Yamamoto

It is Self-Care September! This month, we will 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.

      • Create a relaxing pre-sleep routine, to make the transition from wake to sleep. Try one or multiple before bedtime:
        • Take a relaxing bath or shower.
        • Read a book.
        • Journal.
        • Listen to calming music or sounds.
        • Practice meditation.

Recharge yourself when you repeat:    

“I am [*Name*]. I belong and 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. 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.   
  • Experience an Affirmation meditation:
    1. Find a comfortable position in bed,
    2. Repeat your affirmation: [My body is calm, my mind is at ease, I breathe in goodness, I exhale peace, or choose your own affirmation.]

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

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.

Monday, August 24

Today is Monday, August 24, 2020. The season progresses and the nights grow longer. Walking at the usual time in the morning, anticipating the sunlight, the air feels cool.

Inspiration: A Quote from R. M. Drake

“It was the way you laughed…I knew I wanted that in my life.”

Photo by Raphael Biscaldi

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

Reflective Journaling Prompt: Think about those times you laugh or smile. The more of those times you can add to your list, the easier it becomes to see the patterns that elicit your joyful self.

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.

Friday, August 21

Today is Friday, August 21, 2020. Noticing the little things; appreciating how each being can add joy and interest to life. Enjoying every little thing.

Inspiration: A Quote from Bob Marley

“Love, friendship, laughter…Some of the best things in life really are free.

Photo by Dan Deziel, “Little shells”

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

Reflective Journaling Prompt for today and the weekend: Reflect back on your week and think about the times you experienced love – you loved, you felt loved, or you witnessed love. Are there ways you can increase this weekend and in the next week?

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.
  • Connect with the Ground:
  1. Focus on your feet.
  2. Imagine drawing a chalk outline around each foot on the floor.
  3. See the image.

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 19

Today is Wednesday, August 19, 2020. Over millions of years, wind and water have provided us with the most spectacular sites.

The Daily Gifts of Vitality are being released 3 times per week, on Mondays, Wednesdays, and Fridays, to allow additional days to consider the prompts before advancing.

Inspiration: A Quote from Lao Tzu

“Nature does not hurry, yet everything is accomplished.”

Photo by Tom Gainor

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

Reflective Journaling Prompt: Spend some time physically moving your body through an activity more slowly, being mindful. Notice your experience: Did you notice any changes in your mood? How did your body feel? Does your mind calm when you deliberately slow down an activity?

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.
  • Connect with the Ground:
    1. Focus on your feet.
    2. Imagine drawing a chalk outline around each foot on the floor.
    3. See the image. Smile.

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