Monday, June 20

Today is Monday, June 20, 2022.  Starting the week with the joyful thoughts of a great week ahead.

A quote by Cassia Leo. “Once you see the good in someone, it’s hard not to notice the good in everyone.”

Photo by johan63

Finding Joy in June.  As we start the second half of the year let’s focus on ways we can find joy.

Seek the good in others, and notice the effect it has on you when you focus on the good.

    • Look for the good with everyone you come in contact with, even if you are having a difficult interaction. Some qualities you might notice are:
      • Creativity
      • Kindness
      • Humor
      • Intelligence
    • Enjoy your interactions with 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.
    • Repeat positive affirmations throughout your day, while smiling.
      • My mind is peaceful.
      • I choose to act and react peacefully.
      • I illuminate peace around me.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness 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 

Monday, June 21

Today is Monday, June 21, 2021. The summer solstice is the longest day and officially the first day of summer in the north.

Try something new in June. Adding spontaneous activity into your day will benefit your whole body and mind. 

    • Rather than an email, connect by phone and take a walk, do lunges or squats.
    • Spend at least some of the day that would otherwise be seated, stand or pace.
    • Invite a friend for a walk and talk in the park.
    • In place of driving, walk or bike to the store.
    • Take the stairs instead of the escalator or elevator.
    • Break up the day with 6 high knees and 6 wall push ups intermittently throughout the day.
    • Put on the music and take care of that laundry with extra energy (children may be particularly good at helping with this).

Photo, “Orange clouds” 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 Ricky Martin, “Every day begins like a blank chalkboard, on which each one of us can write the poem of our present and our dreams for the future.”

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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 18

Today is Friday, June 18, 2021. Children playing with each other, enjoying the outdoors. 

Try something new in June. Indulge in a new plant. Add a new plant to your surroundings:

  • Place a new, beautiful potted indoor or outdoor plant someplace you can see it frequently.
  • Plant a new tree, shrub, or flowers in the yard.
  • Add ornamental grasses to your garden.
  • Peruse the garden shop or catalog for a new herb and find a recipe to try.
  • Grow lettuce and have fresh greens with your meal.
  • Buy colorful flowers for a busy room in your house.
  • Trade cuttings of plants or split and share plants with friends or neighbors.
  • Bring home a fragrant plant for daily aromatherapy.

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. Together, we can do great things.”

A quote by Janet Kilburn Phillips. “There are no gardening mistakes, only experiments.”

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.   
  • Try a mountain meditation.
    • Find a comfortable seated or standing position, take 3 belly breaths.
    • Allowing your body to be still visualize a beautiful mountain.
    • Bring your awareness to the mountain’s strength, beauty, stillness.
    • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 16

Today is Wednesday, June 16, 2021. Feeling an extra burst of energy to start the day.

Try something new in June. Connect in new ways. Let people you care about know that you are thinking of them.

  • Send a postcard to three people during the week. Extra bonus if the postcard includes your artwork or is created from a photo you have taken (there are apps and online resources that make this relatively easy to do).
  • Jot a kind note for a colleague at work and leave it someplace they will see it when they return to their desk or work space.
  • Reach out with a text or phone message to check in and let someone know you are thinking of them.
  • Invite a friend to go for a walk and talk.
  • Write a letter or email to someone you haven’t seen in a while.

Photo by Kuchihige Saboten.

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 Dr. Seuss, “To the world you may be just one person, but to one person you may be the world.”

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.   
  • Try a mountain meditation.
    • Find a comfortable seated or standing position, take 3 belly breaths.
    • Allowing your body to be still visualize a beautiful mountain.
    • Bring your awareness to the mountain’s strength, beauty, stillness.
    • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 14

Today is Monday, June 14, 2021.  Sharing the long summer days with the beauty of nature around us.

Try something new in June.  Explore bird watching.  This is a great way to experience nature and your surroundings.

    • Obtain a local bird guide, you can check out a book from the library, download an app on your phone, search a great website, join a local birding club.
    • Place a bird feeder near your home.
    • Other important tools for bird watching: being present in the environment, being curious about what you are seeing.

Photo by Aaron Doucett.

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 Temple Grandin,  “The most important thing people did for me was to expose me to new 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.
    • Try a mountain meditation.
      • Find a comfortable seated or standing position, take 3 belly breaths.
      • Allowing your body to be still visualize a beautiful mountain.
      • Bring your awareness to the mountain’s strength, beauty, stillness.
      • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 11

Today is Friday, June 11, 2021.  Walking with a friend, appreciating the companionship.

Try something new in June.  Give yourself a cheerful boost by rearranging a space at work or in your home.

    • Place fresh flowers or a small potted plant on a table.
    • Place an inspirational quote or favorite postcard in an easily visible location.
    • Change the colors or theme of a room.
    • Organize and clear that papers on top of the table, counter, or desk.
    • Add new framed photos of people you love.
    • Get colorful folders, notepads, pens to add to the fun of a work day.

Photo by Kerin Gedge

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 Hellen Keller, “Alone we can do so little; together we can do so much.”

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.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 7

Today is Monday, June 7, 2021.  Sitting quietly listening to the music of the birds and leaves moving with the wind.

 Try something new in June.  Experience a break from social media and news media. Instead, use the time to:

    • Write a letter to a friend or someone you would like to reconnect with.
    • Read a book in a different genre- maybe read a historical fiction book, a mystery, love story.
    • Update your aspirations and goals.
    • Try a new physical activity routine.
    • Practice meditation.
    • Add to your gratitude journal.
    • Color, draw, paint.

Photo by Lenin Estrada

 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 Bhavya Choudhary.  “Try new things and discover yourself every single day.”

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.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

 With gratitude and appreciation for all beings,

 Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 2

Today is Wednesday, June 2, 2021. Beautiful planters on doorsteps. Lots of new landscapes.

Try something new in June. Start with new musical sounds:

    • Explore a new music genre.
    • Listen to a new musical release.
    • Create a new playlist.
    • Share playlists with others.
    • Play new music for your instrument.
    • Learn to sing new songs.
    • Write new lyrics.
    • Try a new instrument.
    • Watch a musical.

Photo by Sudhith Xavier

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 Beethoven, “Music can change the world.”

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