Tag: meditation

Monday, June 8

Today is Monday, June 8, 2020. The trees are awake and dancing with the breeze. The leaves whisper and the baby birds learn to fly.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote from Michelle Obama

“Don’t ever make decisions based on fear. Make decisions based on hope and possibility. Make decisions based on what should happen, not what shouldn’t.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Practice mindful countdown 3-2-1.
    1. With deep belly breaths, think of 3 people you are grateful for today.
    2. Think of 2 words you associate with those feelings of gratitude for each person.
    3. Send 1 message of gratitude to someone.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Sunday, June 7

Today is Sunday, June 7, 2020. From the top of a mountain, the perspective opens up and changes.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Thuli Madonsela

“I need to listen well so that I hear what is not said.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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 neck gently.
    1. Gently and slowly turn your head to the right and left, holding at each side. Repeat 5 times each side.
    2. Gently and slowly tilt your head up and down. Repeat 5 times each side.
    3. Gently and slowly tilt your chin up and to the left and then up and to the right. Repeat 5 times.
    4. Shrug your shoulders and smile and you have renewed energy.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

Saturday, June 6

Today is Saturday, June 6, 2020. The sky is a reminder of openness and infinite possibilities. It is so beautiful with the visual contrasts at sunrise and sunset.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Mother Theresa

“If we have no peace, it is because we have forgotten that we belong to each other.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Practice breath training.
    1. With mouth closed, take a deep breath in through your nose for 4 counts.
    2. Hold your breath for 5 counts.
    3. Breath out through your mouth with a sigh for 6 counts.
    4. Repeat 2 or more times.
    5. Smile and embrace the rest of the day. You can repeat this breath training any time you want to pause and center yourself.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Friday, June 5

Today is Friday, June 5, 2020. Irises are named after Iris the Goddess of Rainbows.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from a Japanese Proverb

“Fall seven times, stand up eight times”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Check in with a grounding activity
    1. Stand up on your toes then let yourself drop back down on to your heels.  Repeat this five times.
    2. Check in with your body-what sensations do you feel in your ankles, your hips, your chest, your shoulders?
    3. Let your body experience your self-compassion.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Thursday, June 4

Today is Thursday, June 4, 2020. Sea otters hold each other’s paws as they fall asleep so they don’t drift apart.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Henry Ford

“When everything seems to be against you, remember that the airplane takes off against the wind not with it.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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 to watch a You Tube video of puppies, or cats, or maybe the Penguins walking through the Shedd Aquarium.
    1. Smile and laugh at the cuteness.
    2. Watch it multiple times if it cheers you up and let that be enough “exploring” on the web for right now.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Wednesday, June 3

Today is Wednesday, June 3, 2020. Consider wind does not make a sound until it runs into an object.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Bear Grylls

“Survival can be summed up in 3 words-Never Give Up.  That’s the heart of it really, just keep trying.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Change your passwords –take advantage of how many times you need to “log on” using a password.
    1. Create a password with a personal growth message or some loving kindness: “Be strong”, “Breathe”, “Believe”, “I rock.”

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

Tuesday, June 2

Today is Tuesday, June 2, 2020. Floating colorful hot air balloons spread wonder and smiles on the ground.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Coco Chanel

“In order to be irreplaceable, one must always be different.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Stretch your facial muscles.
    1. Raise your eyebrows up as high as you can. Then release.
    2. Raise your eyebrows up as high as you can and shift your eyes left and then to the right. Then release. (did you smile?)
    3. Finally, raise your eyebrows up high until your mouth smiles.
    4. It’s ok to chuckle if someone saw you.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

Monday, June 1

Today is Monday, June 1, 2020. The first day of the month feels like an opportunity for a fresh start.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Ruth Reichl

“One of the secrets to staying young is to always do things you don’t know how to do, to keep learning.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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 your 3 senses.
    1. Notice what you smell. Pick one word to describe it.
    2. Notice what you hear. Give it a name.
    3. Notice what are your toes touching. What is one word to describe the experience?

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

Sunday, May 31

Today is Sunday, May 31, 2020. Zebras each have different stripes making them as unique as snowflakes.

As we move forward together, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Bob Marley

“You never know how strong you are, until being strong is your only choice.”

 Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Reset your thoughts and relieve eye strain.
    1. Choose a focus point 18-24 inches away.
    2. Focus and look at your focus point for 1-2 minutes while taking belly breaths.
    3. Smile at your refreshed thoughts.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Saturday, May 30

Today is Saturday, May 30, 2020. To protect themselves from sunburn, elephants throw mud and sand up all over themselves.

As we move forward together, moments of peaceful reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Andy Rooney

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.” 

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Witness your thoughts and emotions.
    1. Take several deep cleansing belly breaths.
    2. Close your eyes and watch your thoughts pass by like a parade.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP