Tag: mind

Sunday, February 4

Today is Sunday, February 4, 2024. Melting ice on the lake.

DGoV (Daily Gift of Vitality) Activity: Practice letting go of mental clutter and allow peace. First, perform a brain dump: Write down what is on your mind and keep writing until it is all on paper.  Next, highlight or put a star next to the items you need to remember or come back to later. Look at everything else and see if there is anything you can let go, anything that you don’t need to hold onto. Practice letting it go. Cross it out after you let it go.

A quote by Wendy Whelan, “You have to decide when it is time to move on.”

Thank you to Nicole Siparsky, MD for sharing this photo, “Silver Senna, Arizona.”

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 

Monday, January 31

Today is Monday, January 31, 2022. Noticing where the snow settles among the trees and all the different footprints. The squirrels keep on going.

A quote by Aristotle, “To appreciate the beauty of a snowflake, it is necessary to stand out in the cold.”

Photo by Rudolfo Spott

With the launch of the New Year, for the month of January, we focused on clarifying and connecting with your vision for 2022. 

That vision can be used at any time in the future to recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhanced your vision for your personal life and your relationships. Reflect, reconsider and adjust as necessary. We move forward.

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. 
  • Release your neck muscles.
    • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
    • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

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 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, January 28

Today is Friday, January 28, 2022. Thinking about and appreciating those who make time to care for others because it is important to them.

A quote by a Thich Nhat Hanh, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Photo courtesy of Peter Wormstetter

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Identify 3 action steps that you can do to refocus your mind to your vision in case you get distracted. Here’s an example:

    1. Calm the mind & body: Read a Daily Gift of Vitality post and Do the Mindfulness Activity; Read the Recharge statement out loud.
    2. Redirect your visual inputs: Turn your gaze to a favorite photo, a peaceful scene, a picture of nature and notice all the things you appreciate about it.
    3. Refocus the mind: Review your vision statement or reread some of your reflections this month and connect to your vision, what is important to you.

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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and 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 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, October 13

Today is Wednesday, October 13, 2021. Watching the migration of birds, appreciating the natural cycle of seasons.

A quote from Wendell Berry, “The earth is what we all have in common.”

Photo by: Jorge Bermudez

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can comfort the mind. For example:

    • Experiment to find a guided meditation that works for you.
    • Schedule a regular time to pause for self-reflection: “How am I?”
    • Prioritize protecting 8-9+ hours every day that will be for sleep and rest.
    • Find opportunities each week to have a nature immersion, in person or with pictures and images.
    • Include times in the week when you can spend time with some being or some cause that recharges you.
    • Listen to familiar music that is either upbeat or relaxing to you.
    • Read optimistic authors or topics that are nourishing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  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, January 15

Today is Friday, January 15, 2021. Wondering if birds share what they see with each other.

An inspirational quote by Mandy Hale, “You don’t always need a plan. Sometimes you just need to breathe, trust, let go, and see what happens.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Pick one day each week to look back at your week and let your mind unload. Begin the process by drawing or writing down everything on your mind and let it rest outside of your mind.  You can return to it at any time. *Tip: Remember those daily 15 minute walks established in July? Taking that walk beforehand might help get the process started or taking the walk afterwards may allow you an opportunity to refresh your brain.

Photo by Dr. Susan Chubinskaya

Use this Mindfulness Activity to calm 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.
    • 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 spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, December 4

Today is Friday, December 4, 2020. On an island off the coast of Australia, there are Maremma sheep dogs protecting a colony of the smallest penguins from extinction from foxes.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Engage in your hobby or create a new one:

    • Sketch, paint, color in your coloring book
    • Create music, listen to music or record your practice
    • Knit, crochet, needlepoint or sew
    • Sculpt, carve or engage in woodworking
    • Invent recipes, cook favorite foods, make beer
    • Add to your journal, write a blog post or work on a book
    • Fix an engine, build that model trainset, launch the model rocket
    • Go fishing, hiking or take time for bird watching
    • Learn about the night sky using an app to help you identify what you are seeing
    • Take photos, create a photo album or scrapbook
    • Explore a museum (even online), read a book, learn a new language
    • Play solitaire with real cards, work on a puzzle, etc.

An inspirational quote by Colin Wilson, “The mind has exactly the same power as the hands: not merely to grasp the world, but to change it.”

Photo by Hudson Hintze (NOT a Maremma sheep dog)

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.
    • Open hands and rotate palms out and shake out and shimmy your shoulders. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP