Tag: kindness

Wednesday, September 21

Today is Wednesday, September 21, 2022.  Midway through the week, checking in with myself, what do I need to finish the week strong?

A quote by Jack Kornfield.  “If your compassion does not include yourself, it is incomplete.”

Photo by: Zuzule

September, marks change and the final third of the year. It’s a great time of year to access your self compassion.  Consider how you talk to yourself, are you kind and understanding?  Do you speak gently to yourself, reflecting love and appreciation?  Give yourself permission to speak to yourself like you would speak to your best friend.

Practice 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.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. 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, January 24

Today is Monday, January 24, 2022. Practicing the appreciation of the cold temperatures, even when waking up.

A quote by a Khalil Gibran, “Kindness is like snow-It beautifies everything is covers.”

Photo by Dustin Bowdige

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

In the midst of January, some feelings can feel amplified or dulled. There might be more or less interactions with others. There are opportunities for deeper self-reflection and deeper connections with others. Identify all the ways you can make the most of this time of year to connect with yourself and others, in ways that are in alignment with your vision.

    • Journal, or read previous journal entries.
    • Watch the flames flicker in the fireplace.
    • Listen to the waves.
    • Wrap up in a cozy blanket and write.
    • Snuggle together and talk about the fun little things of the day.
    • Take a brisk walk outside.
    • Experiment with a new recipe.
    • Share a nourishing meal.
    • Drink a soothing beverage.
    • Watch a movie together.
    • Read and discuss an interesting book.

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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and 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 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 24

Today is Friday, December 24, 2021. Excitement is in the air as the weekend approaches.

A quote by Lao Tzu, “Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates Love.”

Photo by Susan Chubinskaya, PhD

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

Find ways to give to others.

    • Reach out and spend time with someone who may otherwise be alone and lonely either living alone, new to the area, or living away from family and friends.
    • Volunteer to help a neighbor or a community in any way that you can.
    • Offer to mentor someone who could benefit from your experiences.
    • Notice and be generous with authentic compliments.
    • Buy something for someone else, a simple cup of coffee counts.
    • Donate toys, clothes, books, time, skills, and/or money to a charity.

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 continue to Belly breath, do the 5 senses exercise:
      • Notice 5 things you can see.
      • Notice 4 things you can feel.
      • Notice 3 things you can hear.
      • Notice 2 things you can smell.
      • Notice 1 thing you can taste.

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 

Monday, July 5

Today is Monday, July 5, 2021.  Sitting quietly, smiling about all the positive things that have happened today 🙂

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year.  Smiling can enhance our mood, boost the immune system, and lower our stress.

  • Say hello with a smile.
  • Hold the door for a stranger while smiling.
  • Send someone a handwritten note to say hello.
  • Bring someone flowers –just because. Watch them smile.

Photo by: Nicole Siparsky, M.D.

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 William Arthur Ward, “A warm smile is the universal language of kindness.”

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 breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 19

Today is Wednesday, May 19, 2021. Midweek brisk stroll through the neighborhood. Love passing the pond and seeing the ducks.

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 hydrate throughout the day. 

    • At the start of the day, fill up a cup or water bottle and keep it within easy reach to simplify staying hydrated.
    • After a bathroom break, hydrate your body by drinking water.
    • When you need to refill your cup or water bottle, take the long way to walk a few extra steps or walk up or downstairs.
    • Fill a pitcher of water with slices of fruit, vegetables and/or herbs for a refreshing recharge.
    • If your activity tracker reminds you to stand up, enjoy a sip of water too.

Photo by Miguel Alcantara

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 Thomas Edison, “If we did all the things we are capable of, we would astound ourselves.”

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, January 29

Today is Friday, January 29, 2021. Walking along the path, noticing the quiet, seeing a still pond.

An inspirational quote by Ann Landers, “Warmth, kindness, and friendship are the most yearned for commodities in the world. The person who can provide them will never be lonely.”

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

Looking ahead to this weekend, and then February, find a moment to pause and reflect on January. Take a moment to make a list of all the things that were wonderful in January. Include the things you are proud of, that you feel good about, who you appreciated, what you learned. An end of the month Positivity Briefing is a nice way to capture life’s wonderful-ness so you can return to at any time in the future. Over time, you will have a collection documenting your personal growth, joys and the positivity in your life.

Photo by Robert Thiemann

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, 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.
    • Finally, take another deep belly breath and let out all the air in your lungs with a releasing sigh.
    • Shimmy your shoulders and shake out your arms. 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, January 13

 Today is Wednesday, January 13, 2021. The beautiful red Garnet is the birthstone for the month of January.  It represents balance.

An inspirational quote by Booker T Washington “If you want to lift yourself up, lift someone else up”

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

Take some time for random acts of kindness that you can carry out all year long, below are a dozen examples:

      1. Say “Good Morning.”
      2. Say “Good Night.”
      3. Say “Thank You.”
      4. Pay someone a compliment.
      5. Shovel someone’s snow.
      6. Clean the snow off someone’s car.
      7. Offer to pick up groceries for someone.
      8. Offer to babysit for a single parent.
      9. Put some coins in an expired parking meter.
      10. Let someone merge in front of you on the expressway.
      11. Hold the door open for someone.
      12. Let someone go ahead of you in the grocery store line.

Photo by Dr. Jose Velasco, “Solitude and Resilience”

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.
    • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
      • Smile to yourself.

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 

Monday, December 7

Today is Monday, December 7, 2020. It is International Civil Aviation Day, a day to thank all those who make it possible for us to fly.

Delights in December. Use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

After allowing moments of quiet, close out the moment with a smile & put your arms outstretched, overhead. Think about and recognize a gift of kindness from someone. It can be a stranger or someone you know.

    • Holding the door open.
    • Letting you go ahead in line.
    • Sending you a note of gratitude.
    • Picking up something you dropped.
    • Cooking or sharing a hot beverage with you.
    • Forwarding a funny meme or cartoon.
    • Texting or calling you to check in and see how you are doing.

Focusing on how others share kindness can generate more random acts of kindness towards someone else.

An inspirational quote by Maya Angelou, “When you learn, teach. When you get, give.”

Photo by: Vitaly Sacred

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.
    • Relax your jaw. Gently bring your chin down to your chest, release your jaw muscles. Your mouth may open slightly.
    • Lift your head back up, leaving your jaw muscles loose and down towards your chest. Your mouth may open further.
    • Gently, lift your jaw up to close your lips and let your jaw stay relaxed. Smile and let your calm jaw muscles rest a bit more.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 13

Today is Friday, November 13, 2020. Today is World Kindness Day. It is a day to spread and promote kindness.

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. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Different teas can have various health benefits and can be soothing or refreshing. Today, or this weekend is the perfect time to try a new kind of tea or add a new flavor to your tea.

For a tea with caffeine, try cinnamon or cardamom with a black tea, or add ginger or lemongrass or mint with a green tea. Oolong and white teas are less commonly available and offer unique flavor experiences worth trying.

For a caffeine-free tea, explore rooibos with vanilla or chai spices or consider herbal teas like peppermint or chamomile, which both can be infused with lavender or lemon.

Teas can be perfectly warming or iced for refreshment. Sharing tea with others can also be a way to spread and promote kindness.

An inspirational Quote Kevin Heath, “Wherever there is a human in need, there is an opportunity for kindness and to make a difference.”

Photo by: Annie Spratt

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.
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 4

Today is Wednesday, November 4, 2020.  Consider, the fallen leaves are giving back nutrients to nourish the earth.

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. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Share a Random act of Kindness with someone:

      • Hold a door open.
      • Let someone go ahead of you in the grocery store.
      • Making eye contact, say “thank you.”
      • Pay for the coffee or tea for the person in the car behind you at the drive-up window.
      • Send a handwritten personal note of appreciation.

Double Inspiration- Quotes from:

Morgan Freeman, “How do we change the world? One random act of kindness at a time.”

Helen James, “Love and kindness are never wasted. They always make a difference.

Photo by: Lukasz Szmigiel

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are one, 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.
    • As you continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP