Tag: meditation

Wednesday, December 22

Today is Wednesday, December 22, 2021. The soothing fragrance while sipping tea is calming as the day begins.

A quote by Sen Joo, “The tea session is modeled after the silence of retreat; a time to enjoy life far removed from daily existence.”

Photo by: Susan Chubinskaya, PhD, in Paris

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

Have fun and try something new with Tea:

      • Use tea leaves as a secret ingredient mixed into a homemade dry rub for cooking or use in a marinade.
      • Host a virtual Tea Party complete with games.
      • Soak in a tub with 3 teaspoons of tea leaves.
      • Relax for 10 minutes with warm moist teabags on closed eyes to reduce puffiness.
      • Use fragrant dry tea bags as drawer sachets and place in your dresser drawer.

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, December 20

Today is Monday, December 20, 2021. Appreciating the beauty and light from December’s Cold Moon (full moon).

A quote by Angie Weiland-Crosby. “As the full moon finds its place in the darkest skies, Love will uplift despair.”

Photo by: Kym MacKinnon

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

Start a new hobby or return to a favorite hobby.

    • Baking or cooking
    • Playing a musical instrument
    • Jigsaw puzzles
    • Crossword puzzles
    • Painting
    • Fishing
    • Knitting/sewing

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 

Friday, December 17

Today is Friday, December 17, 2021. Warm days are so appreciated in the midst of a cool season. Feels so good.

A quote by Desmond Tutu. “We are each made for goodness, love and compassion. Our lives are transformed as much as the world is when we live these truths.”

Photo by: Nicole Siparsky, MD. “Joshua Tree”

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

  • Warm others with your kind thoughts and acknowledgement.
    • Smile to the person helping you check out at the register.
    • Tell a customer service representative, how much you appreciate their help.
    • Remind coworkers why you enjoy working together.
    • Send a cheerful greeting to far-away family and friends.
    • Spontaneously contribute to a charitable cause.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

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 

Wednesday, December 15

Today is Wednesday, December 15, 2021. They say no two snowflakes are alike, yet they share so much in common.

A quote from William Shakespeare. “The earth has music for those who listen.”

Photo by: Denys Nevozhai

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

  • Give yourself the gift of Nature.
    • Go for a walk on a new trail or route
    • Add plants to your home.
    • Star gaze.
    • Go outside and listen.
    • Bird watch.
    • Visit a hot spring.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

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, December 13

Today is Monday, December 13, 2021. Appreciating restorative rest feeling ready to embrace another opportunity to be AWESOME!

A quote from Thomas Dekker. “Sleep is that golden chain that ties health and our bodies together.”

Photo by: Robson Hatsukami Morgan

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

Prioritizing sleep to boost our mood and health.

  • Create a sleep routine or try a new routine.
    • Prioritize your sleep by scheduling at least 7-8 hours of time for sleep.
    • Keep your phone out of your bedroom.
    • Stop using electronics at least one hour before bed.
    • Journal your daily reflections and visualize your dream future.
    • Take a warm bath.
    • Practice meditation before bed.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

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 

Friday, December 10

Today is Friday, December 10, 2021. Enjoying a quiet moment to rest and reflect on the beauty of each day.

A quote from Carolyn V. Hamilton. “Documenting little details of your everyday life becomes a celebration of who you are.”

Photos by Dan Deziel, “Wisps” & “Purple Haze”2021.12.10.Deziel.Purple Haze

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

Begin or return to your journal.

    • When you start, let go of judgements. Write what you really feel. Don’t worry about spelling or grammar.
    • A journal does not have to contain written words, perhaps you prefer to draw or doodle, cut out pictures from a magazine, or clip articles from the newspaper.
    • Schedule journaling time into your day.
    • If you typically write in your bed or office, try to write outside or in the kitchen.
    • Keep a list of journal prompts in your journal to turn to when you are not sure what to write about

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. 
  • Lean and rest your head towards the right shoulder and hold for a count of 3. Feel the gentle stretch. Then, repeat on the left side. Feel a gentle stretch.
  • Bring your chin to your chest and look down. Hold for a count of 3. Feel the gentle stretch.
  • Lace your fingers behind your lower back and gently lift your chin and look up. Hold for a count of 3. Feel the gentle stretch and then return to neutral & roll the shoulders back and down. Smile.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my inner strength, I can absorb and magnify 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, December 8

Today is Wednesday, December 8, 2021. Spotting a Cardinal (bird in picture) in nature can have many meanings. Among them: Love, confidence, balance, loyalty, luck, and a sign that someone who has passed is watching over you.

A quote from Coco Chanel. “Beauty begins the moment you decide to be yourself.”

Photo by: Ray Hennessy

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

Surround yourself with beauty.

    • Set up your home, work, or study space to include your favorite colors.
    • Place beautiful photos or art so you see it frequently.
    • Add plants inside to bring nature indoors.
    • Listen to favorite music in the background.
    • Stimulate your senses with aroma therapy simmering cinnamon, using essential oils, candles, or potpourri.

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.
  • Lean and rest your head towards the right shoulder and hold for a count of 3. Feel the gentle stretch. Then, repeat on the left side. Feel a gentle stretch.
  • Bring your chin to your chest and look down. Hold for a count of 3. Feel the gentle stretch.
  • Lace your fingers behind your lower back and gently lift your chin and look up. Hold for a count of 3. Feel the gentle stretch and then return to neutral & roll the shoulders back and down. Smile.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my inner strength, I can absorb and magnify 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 

Rush University   

http://www.DailyGiftOfVitality.com

Monday, December 6

Today is Monday, December 6, 2021. The windy day reminds me that difficult times are temporary.

A quote from Pablo Picasso. “The meaning of life is to find your gift. The purpose of life is to give it away.”

Photo by Jeremy Bishop

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

Share a token of appreciation through the mail or drop it off at home or leave it on their desk.

    • Send a pretty picture postcard.
    • Write a friendly note.
    • Deliver a plant.
    • Share some fresh herbs.
    • Gift a favorite book.
    • Wrap a box of delicious tea for someone.

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.
  • Lean and rest your head towards the right shoulder and hold for a count of 3. Feel the gentle stretch. Then, repeat on the left side. Feel a gentle stretch.
  • Bring your chin to your chest and look down. Hold for a count of 3. Feel the gentle stretch.
  • Lace your fingers behind your lower back and gently lift your chin and look up. Hold for a count of 3. Feel the gentle stretch and then return to neutral & roll the shoulders back and down. Smile.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my inner strength, I can absorb and magnify 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, December 3

Today is Friday, December 3, 2021. Finishing the work week, planning recharge time.

A quote from Princess Diana, “Every one of us needs to show how much we care for each other and, in the process, care for ourselves.”

Photos by Nicole Siparsky, MD

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

Focus on your daily self-care routine:

    • Upon waking, rehydrate with a glass of water.
    • Start your day watching the sun rise.
    • After waking, do some gentle yoga stretches or go for a morning walk.
    • Listen to uplifting music.
    • Pack your favorite lunch.
    • Buy yourself pretty flowers.
    • Enjoy some aroma therapy.

2021.12.03.collage

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.
  • For a calming lift, try Bumble Bee Breathing.
    • Continuing to Belly breath, inhale through your nose, cover your ears with the palms of your hands.
    • Exhale making a bumble bee buzz, continue to exhale for as long as you can. Repeat this cycle for at least 3 breaths.
    • When done, check in with your body and notice the calming response.

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 

Wednesday, December 1

Today is Wednesday, December 1, 2021. Appreciating the beauty and joy of the birds sitting outside my window.

A quote from Eleanor Roosevelt. “Friendship with oneself is all important, because without it one cannot be friends with anyone else in the world.”

Photo by Nicole Siparsky, MD: Wicker Park Fall

December Delights returns. This December lets focus on gifts of Love and Joy- to yourself and others.

You can use positive affirmations throughout the day to honor your life’s path.

  • Post positive affirmations on sticky notes and place them where you will see them often: on your computer, the refrigerator, the mirror; in your car, your wallet, your calendar.
    • I believe in myself.
    • I deserve to be happy.
    • Everything is temporary.
    • I accept all of me with Love.
    • I am growing wiser each day.
    • I honor my life’s path.

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.
  • For a calming lift, try Bumble Bee Breathing.
    • Continuing to Belly breath, inhale through your nose, cover your ears with the palms of your hands.
    • Exhale making a bumble bee buzz, continue to exhale for as long as you can. Repeat this cycle for at least 3 breaths.
    • When done, check in with your body and notice the calming response.

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