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 

Wednesday, September 23

Today is Wednesday, September 23, 2020, Fall is a time for the birds to begin their Southern migration.

An inspirational Quote from F. Scott Fitzgerald, “Life starts all over again when it gets crisp in the fall.”

Photo by: Gary Bending

During Self-Care September, 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: Become aware of how you talk to yourself when things don’t go as planned. Frame your script with self-compassion in mind.

    • “Tomorrow is a chance to try again with the lessons I learned from today.”
    • “I might have a way to go but I can be proud of how far I have come.”
    • “Even though this was not the outcome I hoped for, I learned a lot about myself.”
    • “I am capable, I will get through this.”
    • “I can do this. I will share what I learn to help others.”

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.
    • Begin your self-talk.
      1. Say to yourself, “I can step back.” See yourself step back in your mind.
      2. “I can clear my head.” Visualize a clean sweep of your head.
      3. “My body can calm.” Release your neck shoulders.
      4. “I can release.” Take a belly breath and full breath out.
      5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 4

Today is Friday, September 4, 2020.  The weekend approaches with an inspirational quote from Mahatma Gandhi: “The future depends on what you do today.” 

Photo by Kyle Glenn

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 of 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.

    • Set a sleep schedule that works for you most days of the week.
    • Get exposure to natural lighting- like sunlight- every day.
    • Experiment and see what happens when you turn off all electronics at least 2 hours before bed.

Recharge yourself and connect with others 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