Tag: meditation

Friday, August 19

Today is Friday, August 19, 2022.  My goal for today is to SMILE.

A quote by Natalie Babbitt.  “Like all magnificent things, it’s very simple”

Photo by: Alesia D.

This August is about simplifying to calm and restore inner peace.

Simplify your morning routine:

  • Wake up a little earlier
  • Drink your morning beverage outside and enjoy the sounds of nature
  • Hold off checking your emails until you get to work
  • Begin dinner

Practice 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. 
  • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
    • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
    • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
    • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

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 

Wednesday, August 17

Today is Wednesday, August 17, 2022.  Adjusting plans for a simpler week.

A quote by Jack Kerouac. “One day I will find the right words, and they will be simple.”

Photo by: Frank F.

This August is about simplifying to calm and restore inner peace.

Simplify your priorities; define what’s most important in your life. 

  • Make a list of priorities, think of people, places, things, memories, experiences that bring the most value to your life.

Practice 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

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, August 15

Today is Monday, August 15, 2022.  Lush green leaves, cucumbers, zucchini under bright red apples on the branches, blueberries are in the background.

A quote by Abraham Lincoln, “I want it said of me by those who knew me best, that I always plucked a thistle and planted a flower where I thought a flower would grow.”

Photo by Susan Chubinskaya, PhD

This August is about simplifying to calm and restore inner peace.

Simplify your refueling focus. For example: 

    • Hydration: Drink water soon after waking up, before any caffeine. Stay hydrated throughout the day.
    • Fiber: Plan to eat 2 handfuls vegetables daily.
    • Protein: Make a list of high-quality protein options that you like and be prepared to have at least 1 or 2 available to eat every day.

Practice 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

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, August 12

Today is Friday, August 12, 2022.  Appreciating the beauty in the simplicity of nature.

A quote by Henry David Thoreau, “Simplicity is the law of nature for men as well as for flowers.”

Photo by: T Schofield

This August is about simplifying to calm and restore inner peace.

Simplify your schedule:

  • Set your priorities
  • Pause before you respond to a request
  • Know your limits, it’s OK to say no
  • Meal prep
  • Have a regular sleep routine

Practice 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. 
  • Picture yourself in a relaxed state.  See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
    • Smile to yourself.

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, August 8

Today is Monday, August 8, 2022. Starting the week feeling recharged.

A quote by Coco Chanel, “Simplicity is the keynote of all true elegance.”

Photo by: Elena Boltunova

This August is about simplifying to calm and restore inner peace.

Take a pause from electronics:

  • Choose some time to turn your phone off
  • Reduce your exposure to news
  • Take a break from social media

Practice 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. 
  • Picture yourself in a relaxed state.  See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
    • Smile to yourself.

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 

Wednesday, August 3

Today is Wednesday, August 3, 2022. It is warm out there.

A quote by Lao Tzu.  “Nature does not hurry, yet everything is accomplished.”

Photo by Sandy Millar

This August is about simplifying to calm and restore inner peace.

Find your easy-to-access “nature” space:

    • A picture of trees, flowers, water.
    • A beautiful potted plant.
    • A view of flowing water, trees swaying in the wind, ducks waddling.
    • A sound machine playing pleasant nature sounds.
    • A garden or walking trail.
    • A scenic driving route.

Practice 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.
    • For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

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, July 29

Today is Friday, July 29, 2022.  Whistling while walking. What a great walk!

A quote by Amy Poehler, “Find a group of people who challenge and inspire you; spend a lot of time with them, and it will change your life.”

Photo by Dmitry Spravko

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share a favorite place.

Make a date with a friend, family member, colleague, classmate and share your special place: a restaurant, park, café, library, farmer’s market, beach, river walk, hiking trail, alcove, place of worship, music hall, museum, building, ballpark, golf course, spa, studio, driving path, sanctuary, etc. So many wonderful places to discover and share.

Practice 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled

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 

Wednesday, July 27

Today is Wednesday, July 27, 2022.  Appreciating the beauty that the world shares with us.

A quote by Benjamin Franklin. “Hide not your talents. They for use were made. What’s a sundial in the shade?”

Photo by: Rvo233

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share your talents.

    • Volunteer your skill/talent
    • Tutor
    • Mentor
    • Join a community group

Practice 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled

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, July 25

Today is Monday, July 25, 2022.  A joke to start the week: Why did the magicians in class get the best mark on their test on Monday? –>They got all the trick questions right 🙂

A quote by Edmond Hillary. “Good planning is important.  I’ve also regarded a sense of humor as one of the most important things on a big expedition.  When you’re in a difficult or dangerous situation, or when your depressed about the chances of success, someone who can make you laugh eases the tension.”

Photo by Dan Deziel, “Rain Circles”

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share laughter.  Laughter and humor can improve pain, sleep, and our health

    • Invite friends over for a funny movie marathon
    • Invite friends over for a game night
    • Share your favorite joke or funny story
    • Google search your favorite animal video

Practice 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

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, July 22

Today is Friday, July 22, 2022.  Finishing the week with a smile.

A quote by Zain Hashmi, “Happiness comes from helping others, by being with others, and by sharing, even if it’s only a smile.”

Photo by: Canetti

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share joy:-) Examples:

    • Tell someone your favorite joke
    • Share a smile
    • Offer someone your full attention
    • Send someone a handwritten letter

Practice 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.
    • Breathe in peace and joy as your belly rises.
    • Breathe out the unwanted feelings as your stomach releases.

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