Tag: meditation

Wednesday, May 4

Today is Wednesday, May 4, 2022.  Wondering how can I make myself laugh today?

A quote by Catherine Rippenger Fenwick.  “The body cannot heal without play.  Your mind cannot heal without laughter.  Your soul cannot heal without joy.”

Photo taken by: Fran Lee.  Garden of the Gods, Colorado Springs

It’s Magical May!  This month we explore things that make us HAPPY.  Being happy can enhance our lives, boost the immune system, help us build connections with others. 

Today, let’s find things to laugh about!😊 Laughter can ease pain, improve your mood and help you deal with challenging situations.

    • Watch a funny classic television show
    • Look up jokes on the internet
    • Watch a video of puppies playing
    • Share some time with an old friend
    • Watch young children playing in the park

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 breathe, offer the loving kindness statements to yourself and/or others who are important to you: May I be safe, May I be HAPPY, May I be healthy, May I live with ease.

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, May 2

Today is Monday May 2, 2022.  Feeling happy for the boundless gifts I can find outdoors.

A quote by Dalai Lama.  “The purpose of our lives is to be happy.”

Photo taken by: Nicole Siparsky, MD, Glen Falls Nantahala National Forest

 Let’s make this a Magical May!  This month, we will explore things that can make us HAPPY, even for a brief moment.  Being happy can enhance your life, boost the immune system, and help build connections with others.  Research has shown getting outside simply makes you happier.😊

    • Go for a hike in the forest
    • Take a walk in your favorite park
    • Walk through a neighborhood and appreciate the gardens
    • Eat a meal outside
    • Stand on the grass without your shoes
    • Bird watch
    • Scrunch your toes in the sand

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 breathe, offer the loving kindness statements to yourself and/or others who are important to you: May I be safe, May I be HAPPY, May I be healthy, May I live with ease.

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 

Friday, April 29

 Today is Friday, April 29, 2022. Wondering what good I can contribute today.

A quote by Joseph Campbell “Follow your bliss and the universe will open doors where there were only walls.”

Photo taken by Tony

April is about Springing forward.  Let’s close the month with an activity for continued growth. Reflect on what areas of your life you want to grow in and choose a focus area to just think about. Some examples are below. Writing some of your thoughts may activate your mind to help you.

    • Personal relationships: Making new friends? Reconnecting with friends? Spending more time with loved ones? Creating deeper connections?
    • Your career, your calling: Changing career path? Engaging in more meaningful work? Pursuing your dream work? Realigning with your values? Taking classes?
    • Charity: Improving ways to volunteer or contribute in more meaningful ways? Discovering additional ways to serve others? Joining organizations that make a difference?
    • Personal health: Getting check ups and screenings? Learning about and implementing a nutrition strategy to promote health and healing? Establishing physical activity goals and plans? Setting self-care routines? Blocking enough time to sleep? Finding mental and/or spiritual support?

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.
    • With every refreshing breath cycle, think about an individual that you appreciate and send out positive energy and warmth to that individual.
    • 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 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, April 27

 Today is Wednesday, April 27, 2022. Observing several wild turkeys persist as they fly short distances, working their way up the trees.

A quote by Abraham Lincoln, “To ease another’s heartache is to forget one’s own.”

Photo taken by Piotr Figlarz

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Consider the ways you can include more nature into your life.

    • Go to a park.
    • Visit a nature conservatory, botanic garden or arboretum.
    • Get digging in the garden.
    • Bike, walk, jog, ride through a nature reserve.
    • Swim in the lake.
    • Watch the sun rise or set over the water.
    • Stare at the stars.
    • Surround yourself with plants in your home or office.
    • Add nature scenes as your screen saver.
    • Pause and just observe the trees and plants outside.

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.
    • With every refreshing breath cycle, think about an individual that you appreciate and send out positive energy and warmth to that individual.
    • 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 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  

Monday, April 25

 Today is Monday, April 25, 2022. Watching the buds on the trees cheerfully swaying in the wind, starting the new week.

A quote by Matshona Dhliwayo, “If you tend to a flower, it will bloom, no matter how many weeds surround it.”

Photo taken by Hossam M. Omar

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Consider the ways you can contribute to others’ growth.

    • Mentor someone to achieve their potential.
    • Sponsor an individual’s skills development, next steps.
    • Introduce people who can combine forces to solve problems.
    • Teach and open minds.
    • Inspire others by being a role model.
    • Encourage someone to develop their unique gift.
    • Share loving kindness and compassion towards 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.
    • With every refreshing breath cycle, think about an individual that you appreciate and send out positive energy and warmth to that individual.
    • 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 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, April 22

Today is Friday, April 22, 2022. Relishing the longer days.

A quote by Venus Williams, “Some people say I have attitude – maybe I do…but I think you have to. You have to believe in yourself when no one else does – that makes you a winner right there.”

Photo taken by Dan Deziel, Sunset Moon

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Identify the people, places and things that inspire you, remind you and reconnect you with your best self. Engage with them regularly. Examples may be:

    • Role models, mentors, teachers, spiritual guides, counselors, children, family, friends, colleagues, pets, etc.
    • Gardens, outdoors in nature, spa, farm, home, school, work, library, charity, museum, theatre, etc.
    • Journal entries, mission statement, inspirational quotes, photo album, art, book, music, poem, etc.

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.
    • Continue to belly breath. As you breath in, open your arms wide and lift your chest; as you breath out, wrap your arms around the body bringing the chin towards the heart. Notice the sense of flow; we can choose to open AND close.

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 

Wednesday, April 20

Today is Wednesday, April 20, 2022. Thinking about all the love and joy we receive from family and friends.

A quote by Albert Einstein “Commit yourself to lifelong learning. The most valuable asset you’ll ever have is your mind and what you put into it.”

Photo taken by: szwedowski

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Explore ways to expand your personal “circle.”

    • Volunteer with an organization you are interested in
    • Read about new interests
    • Reconnect with old friends
    • Volunteer to work on a new project at work
    • Invite a coworker you don’t know well to tea
    • Try wearing a new color
    • Explore a different type of cuisine

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.
    • Continue to belly breath. As you breath in, open your arms wide and lift your chest; as you breath out, wrap your arms around the body bringing the chin towards the heart. Notice the sense of flow; we can choose to open AND close.

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 

Monday, April 18

Today is Monday, April 18, 2022. Feeling curious for what this new week will bring.

A quote by Albert Schweitzer, “Success is not the key to happiness.  Happiness is the key to success.  If you love what you are doing, you will be successful.”

Photo taken by: Franck Legros

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Re-connecting with an old hobby or learning a new hobby is a great way to foster your imagination, bolster your self-care routine, and experience some mindful moments.

    • Join a club: a chess club, sewing club, ski club, book club….
    • Take a class: cooking, painting, poetry, gardening
    • Start a walking group with your neighbors
    • Fly a kite

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.
    • Continue to belly breath. As you breath in, open your arms wide and lift your chest; as you breath out, wrap your arms around the body bringing the chin towards the heart. Notice the sense of flow; we can choose to open AND close.

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, April 15

Today is Friday, April 15, 2022. Appreciating friends contributing photos.

A quote by Jess C. Scott, “When someone loves you, the way they talk about you is different. You feel safe and comfortable.”

Photo taken in Wyoming’s Teton Creek by Jose Velasco, MD: “Owls represent wisdom, clairvoyance, and vigilance.”

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 the end-of-week routine:

    • Make a list of next step actions for new week to make it easy to get started.
    • Clear out the clutter from the past week to clear the mind.
    • Identify those who taught you something this past week and reflect on the lessons.
    • Forgive and let go of what you need to in order to reset and move forward.
    • Cherish those you love, those you are grateful for, and send out love.

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 

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