Monday, August 16

Today is Monday, August 16, 2021. This is post #301. Reflecting on ways to create safe space and generate positive energy. Throughout the day, intending to observe and embrace the love and kindness all around.

This August we focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  For this third week of August, we will focus on connecting to LOVE, after all, “Love is all around us.”

Today the focus is on Self Love. Taking time to recharge gives you the energy you need to do the next thing, and to be able to support others.

    • Clear your calendar for some “me time.”
    • Make yourself your favorite health promoting meal.
    • Establish a sleep routine.
    • Spend some time in nature.
    • Soak in soothing water.

Photo by Aleza van der Werff

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 from Venus Williams “You have to believe in yourself when no one else does—that makes you a winner right there.”

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 you continue to Belly breath practice a Loving Kindness meditation and repeat
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 19

Today is Monday, July 19, 2021.  Appreciating that adding a little sparkle to Monday, is a set up for a great week.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.  Joyful connections can improve your immune system and longevity.

    • Dust off your dance shoes and sign up for a dance class or have a dance party with friends and family.
    • Bring out your sketch pad and draw something new to you.
    • Bring your camera with you on your next walk and take pictures of something you have not noticed before.
    • Pick some flowers and make a beautiful flower arrangement.

Photo by: Eillieelien

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 Gabrielle Giffords, “Your future shines bright—find your purpose and go for it.  Starting tomorrow, you 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.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 28

Today is Monday, June 28, 2021. As the summer rains fall, our gardens flourish.

Try something new in June.  Refresh your clothing style.  Changing your personal style can add energy and confidence to your day.

    • Try to wear a different color palette.
    • Try a different style of clothes, try a dress instead of pants, or a polo instead of a button-down shirt.
    • Add a: scarf, belt, or different jewelry, watch
    • Host a clothing swap with friends or coworkers.
    • Next time you get a haircut, try a different hair style or color

Photo by: Tomasz Maka

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 Duke Ellington, “A problem is a chance for you to do your best.”

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 a break during your day to caress your hands.
      • Close your eyes or lower your gaze.
      • With your right index finger gently trace your fingers on the left hand, repeat for the right hand with left index finger.
      • Focus on the gentle sensation of touch.
      • Take 3 belly breaths and smile for the calming break.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 10

Today is Monday, May 10, 2021. Every new day bring us an opportunity to honor and remember our loved ones.

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 will look at before bed routines.

Calming bedtime routines prepare the body and mind for rest.

    • Turning off electronics-phone, computer, TV- at least one hour before bed.
    • Dim the lights.
    • Instead of phone, computer, or TV time, listen to music, read a book, or journal.

Photo by: Clay Banks

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 Dalai Lama, “Sleep is the best meditation.”

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.
    • Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday May 7

Today is Friday May 7, 2021. When the sun rises it fills the morning sky with new vibrant colors.

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!  For the first week we will look at our wake- up routine. 

    • Keep a dream journal.
    • Repeat positive affirmations:
      • I am open.
      • I can do this.
      • I am not alone and I am connected to loving kindness of others.

Photos by: Jani Harris. Above, Sedona, Arizona. Below, Saguaro Lake, Scottsdale, Arizona.

Jani HarrisRecharge 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 Maya Angelou, “This is a wonderful day.  I’ve never seen this one before.”

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.
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, May 5

Today is Wednesday, May 5, 2021. The winds are blowing fostering a change in weather.

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!  For the first week we will look at our wake- up routine.

After waking and drinking water, take a moment to orient your mind and visualize a successful day.

      • What do you appreciate? Keep a running list.
      • What are the 3 most important things you want to accomplish today? Write them down.
      • Think of at least 3 specific people to send out your loving kindness to.

Photo by: Dan Deziel, “May Day”

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 Thich Nhat Hanh.  “Waking up this morning, I smile. 24 brand new hours are before me.  I vow to live fully in each moment.”

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.
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday May 3

Today is Monday May 3, 2021. Lily of the Valley is the birth flower for May.  It represents the return to happiness and sweetness.

During the month of May, we will focus on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  For the first week we will look at our wake- up routine, beginning today with water. 

    • During sleep we are not able to hydrate, so it’s important to rehydrate with water soon after we wake.
    • Adequate hydration is essential for concentration and focus. Grab a cup or reusable water bottle to make it easy to stay hydrated all day long.
    • Consider a cooler shower, it will energize you and get your ready for the day.

Photo by: Jeffrey Hamilton

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 Eleanor Roosevelt: “With the new day comes new strength and new thoughts.”

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.   
    • Wherever you are, pause, and notice everything in your favorite color.
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, April 26

Today is Monday, April 26, 2021. Birds can be so free and they choose to stay connected with each other.

Ascending through April. Sharing creates deeper connections that can be health promoting. Exchange ideas, suggestions, resources that you have found add positively to your life.

    • Join or start a (gardening, book, robotics, cooking, exercise, etc.) club to expand your circle and get new ideas, learn new techniques, meet people with similar interests.
    • Collect a list of recommended books or podcasts in various categories.
    • Introduce someone to a hobby you enjoy – coloring, knitting, playing an instrument, coding, ballroom dancing, herb gardening.
    • Establish a recipe bank for everyone to chip into – favorites, types of food, meal types, etc.
    • Invite others to philanthropic events or charities or opportunities to volunteer.

Photo by: Alexander Schimmeck

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. We share our humaneness. Together, we can do great things.”

A quote by Johann Wolfgang von Goethe, “Love does not dominate, it cultivates.”

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.
    • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
      • Stop
      • Take a Breath
      • Open and Observe
      • Proceed

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 23

Today is Friday, April 23, 2021. Enjoying the seasonal transition, the birds are out and about chatting with each other.

Ascending through April. Being curious keeps the mind open to new possibilities.  Ways to foster curiosity include:

    • Ask lots of questions.
    • Avoid taking things for granted.
    • Be willing to be wrong.
    • Practice empathy to connect with others.
    • Read something new.

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. We share our humaneness. Together, we can do great things.”

A quote by Napoleon Hill “Cherish your visions and your dreams, as they are the children of your soul, the blueprints of your ultimate achievements.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 21

Today is Wednesday, April 21, 2021. The birds are returning to the North to settle in for the summer.

Ascending through April. Changing your routine can enable you to view things differently.

    • Make dinner in the morning so you have more time to connect at the end of the day.
    • Use a different scented soap in the shower and see how it changes your senses.
    • Take a different walking route, maybe just on the other side of the street. Notice how this changes your perspective.
    • Try a new flavor of tea or put some lemon or lime in your water.

Photo by: Yoksel Zok

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. We share our humaneness. Together, we can do great things.”

A quote by Kakuzo Okakura.  “The art of life lies in a constant readjustment to our surrounding”.

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP