Tag: mindfulness

Today is Friday, May 15, 2020. The geese are proud as they watch their goslings.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Margaret Mead

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”

Photos & Caption by Dr. Jeannie Aschkenasy

“Mama and Papa Geese and their Goslings- Signs of Spring in Lincoln Park”

Here’s what you can do today, right now, during transitions, after listening to 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 alternating sides.

• 1. Focus on stretching out your right arm and your left leg to make a long straight line and breathe deeply to feel the stretch. Return to your original position
  2. Moving to the opposite side, stretch out your left arm and your right leg to make a long straight line and breathe deeply and feel the stretch.
  3. Reach both arms up as high as possible as you breathe in and then release your arms as you breathe out. Smile.

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 moving forward together. 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   

Today is Thursday, May 14, 2020. Fiddleheads are giving us beautiful new blooms.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Christopher Reeve

“Once you choose hope, anything is possible.”

Here’s what you can do today, right now, during transitions, after listening to 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.
• Explore a modified Lions Breath to invigorate the brain.

1. 1. Sit with an upright posture.
   2. Inhale using a Belly Breath.
   3. When you exhale keep your mouth open and say “Ahhhh.”

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 moving forward together. 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   

Today is Wednesday, May 13, 2020.  The ducks have returned and are happily floating down the waterways.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Buddha

“You yourself, as much as anybody in the entire universe, deserve your love and affection.”

Here’s what you can do today, right now, during transitions, after listening to 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.
• Envision an emotional dial on your chest wall.

1. 1. When unwanted emotions arise, take 3 belly breaths.
   2. Utilize the dial to turn down the “volume” on unwanted emotions.
   3. Allow compassion towards 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 moving forward together. 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   

Today is Tuesday, May 12, 2020. The grass is fuller and the dandelions return.

While we are settled in uncertainty, we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration, A Quote from Nelson Mandela:

“I learned that courage was not the absence of fear, but the triumph over it.  The brave man is not he who does not feel afraid, but he who conquers that fear.”

Here’s what you can do today, right now, during transitions, after listening to 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.
• Enjoy a rejuvenating scalp massage.
  1. Starting at the temples, slowly run your fingertips through your hair in a circular motion.
  2. Feel the release of tension.
  3. Take several belly breaths and smile.

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 moving forward together. 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   

Today is Monday, May 11, 2020. The animals respond to the changing weather. The birds are accepting and cheerful.

While we are settled in uncertainty, we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help anchor us so that we are better able to learn and adapt to the world around us. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Dalai Lama XIV

“Happiness is not something ready-made. It comes from your own actions.”

Here’s what you can do today, right now, during transitions, after listening to 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.
• Let your head care for your neck.
  1. Gently lower your chin towards your chest & rest for a count of 5. Gently raise your chin back to neutral.
  2. Slowly and gently rotate your head to the right & the left, 5 times. Come back to neutral.
  3. Gently tilt your head bringing your right ear towards your right shoulder & rest for a count of 5. Gently repeat on the other side for a count of 5. Return to neutral & smile.

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 moving forward together. 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   

Today is Sunday, May 10, 2020. The sun rises and gives light to another day. In honor of Mothers everywhere, Happy Mother’s Day.

While we are settled in uncertainty, we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Marion C. Garretty.

“A mother’s love is the fuel that enables a normal human being to do the impossible.”

Here’s what you can do today, right now, during transitions, after listening to 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 the 321 Sensory Activity.
  • Notice 3 things you can see of the same color.
  • Notice 2 things you can touch with your feet.
  • Notice 1 thing you can hear that is a sound you create.

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 moving forward together. 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   

Today is Saturday, May 9, 2020. Apple blossoms have bloomed in places and cherry blossoms have fallen. Nature continues on.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Dr. Seuss, Oh, the Places You’ll Go!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”

Photos by Dr. Jose Velasco

Glacier National Park 2019

Glacier National Park 2019

Glacier National Park 2019

Glacier National Park 2019

Glacier National Park 2019

Here’s what you can do today, right now, during transitions, after listening to 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.
• Walk with pride.
  1. Reflect on a moment you felt proud. Picture that moment in your mind.
  2. Lift your chin and feel that glow.
  3. As you move today, take moments to feel that glow.

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 moving forward together. 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   

Today, is Friday, May 8, 2020. Some are planning summer gardens and others may look forward to seeing those gardens.

While we are settled in uncertainty, we can allow moments to reflect and we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Marcus Aurelius

“Each day provides its own gifts.”

Here’s what you can do today, right now, during transitions, after listening to 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 relaxed muscles in your face and neck
  1. Squeeze your face muscles tight three times, now squeeze your neck muscles tight by bringing your shoulder to your ears.
  2. Now take 5 belly breaths.
  3. Connect to the relaxed muscles in your face and neck

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 moving forward together. 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   

Today, is Thursday, May 7, 2020.  The sky is bright. The Full Flower Moon is tonight.

While we are settled in uncertainty, we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Lau Tzu, Tao Te Ching

“Simplicity, patience, compassion.
These three are your greatest treasures.
Simple in actions and thoughts, you return to the source of being.
Patient with both friends and enemies, you accord with the way things are.
Compassionate toward yourself, you reconcile all beings in the world.”

*Another uplifting inspiration, 3:35 minute YouTube, too good to not share. “The Great Realisation: Hindsight 2020”

Here’s what you can do today, right now, during transitions, after listening to 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.
• To boost your energy, take a deep breath while changing your posture.

1. 1. Feel the lengthening of your spine, the opening of your hips.
   2. Move your joints, shake out your arms and legs.

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 moving forward together. 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   

Today is Wednesday, May 6, 2020. The ever-changing sky brightened as the sun was rising. The journey looks different depending on the perspective at each moment.

While we are settled in uncertainty, we can recognize the love and kindness around us, always.

During these times of uncertainty, structured routines help. As we progress, we are adapting our daily anchoring message for you, your coworkers, your loved ones, and your community.

Today’s Inspiration: A Quote from Dolly Parton

“If you don’t like the road you’re walking, start paving another one.”

Today’s photos by Dr. Velasco

Here’s what you can do today, right now, during transitions, after listening to 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.
• Bring your focus to your feet and wiggle your toes.
  1. As you wiggle your toes, notice what your toes are feeling.
  2. As you wiggle your toes, notice what you feel in your feet.
  3. As you wiggle your toes, notice what you feel in your ankles.
  4. As you wiggle your toes, notice what you feel in your calf muscles.
  5. Relax your toes, take a slow deep breath and move on with your day.

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 moving forward together. 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