Tag: mindfulness

Today, is Wednesday, April 15, 2020. The birds are nesting and the season advances. Temperatures fluctuate. 

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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 your inner glow.

1. 1. Sit or stand comfortably. Laying down is fine too.
   2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
   3. Imagine a healing glowing light beginning there and spreading from that core to the rest of your body.
   4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
   5. Smile to yourself and know that you can share that glow every time you smile at another.

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: A Quote from Debasish Mridha

“If you think life is magical or life is hard, either way you are right. Your thoughts are the source of reality.”

Today’s Photo Shared by Dr. Jose Velasco, “Teton Mountains”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Today, is Tuesday, April 14, 2020. Today feels like a fresh new start. The air moves as the earth turns. 

While there is uncertainty around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Spend a moment to release your jaw as you continue to breathe.

1. 1. Use your fingertips to massage the muscles of your face starting by your ears.
   2. Gently massage either in circular motions or by pressing and “walking” your fingers on your face.
   3. Let your face feel your fingers and your fingers feel your facial muscles. Let your jaw loosen and your mouth may open slightly.
   4. Now, move your fingers along your jaw bone towards  your chin then work your way back towards your ears and move up the sides of your face to your temples then to the top of the head. Some places may want you to linger there longer.
   5. When you are ready, let your hands come back to your sides 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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: A Quote from William Shakespeare

“Make use of time, let not advantage slip”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Today, is Monday, April 13, 2020. The weather changes. The natural daylight is refreshing.  

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Take a moment to feel your body recharge.

1. 1. Put one hand on your heart and the other on your belly, shoulders relaxed.
   2. With each breath, feel your belly rise and gently press on your hand, while your hand feels your heart beat respond.
   3. Let each exhale glide out while your hand follows.

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: A Quote from Plato

“Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

Today, is Sunday, April 12, 2020.  The world has sparkle. There is beauty in unexpected places.

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
  1. As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
  2. 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.
  3. 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.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful.  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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration -a Quote by Alice Walker: 

“We are the ones we have been waiting for.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Today, is Saturday, April 11, 2020.  It is a beautiful day. The willow tree branches are swaying with their new green leaves.

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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 the DaVinci Breath
  1. Either standing or laying on your back, put your arms up and out overhead and stand with legs out, making an “X” with your body’s arms and legs.
  2. Focus on lowering your shoulders while keeping the arms extended and take 2 deep belly breaths.
  3. Bring your palms together in front of your face, and lower them in front of you and release your hands to your sides.
  4. Turn palms out at your sides and smile and release.

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration shared by Dr. Carl E. Lambert, a Quote from Maya Angelou: 

“I can be changed by what happens to me.  But I refuse to be reduced by it.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Today, is Friday, April 10, 2020.  There is much to appreciate and cherish today. The sounds outside are a shared experience.

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Moving through Knee to Chest
  1. While standing against a wall, sitting in a chair or laying on your back or side, bring one knee to your chest and curl and hug your knee. Breathe 3 belly breaths. Then gently release.
  2. Repeat with the other knee, hug, breathe 3 belly breaths, then gently release.
  3. Now, notice your circulation flowing throughout your refreshed body.

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: A Quote from –Mary Roach

“Heroism doesn’t always happen in a burst of glory. Sometimes, small triumphs and large hearts change the course of history.”

Photo “Glory on the Snow” from Nicole Siparsky, M.D.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Today, is Thursday, April 9, 2020. The blades of grass are getting greener and fuller. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.   

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.   

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 Pursed Lip breathing to calm the nervous system 

• • Inhale through your nose 
  • Exhale with pursed lips, like blowing bubbles through a straw 
  • Practice this for a few low breaths 
  • Now add this phrase on the in and out breaths “I calm the body” 
  • After sets you can change the phrase “I calm the mind” 

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”  

Today’s Inspiration: The Serenity Prayer 

 “Grant me the SERENITY to accept the things I cannot change, Courage to change the things I can, and WISDOM to know the difference”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

 

Today, is Wednesday, April 8, 2020.  It is another beautiful spring day. The animals are enjoying the season. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

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.
• Mobilize your spine, especially useful after sitting or being hunched over a screen, a table or counter.

1. 1. Taking deep breaths in and out, reach your arms up as high as you can, to stretch your core.
   2. After that stretch, gently release your arms down and hold your own hands gently in front of you.
   3. With each breath, gently take both your hands, rotate your trunk slowly and comfortably and place your hands on your left hip and then your right hip, the best you can.

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: A Quote from –John Wesley, Family Physician   

“Do all the good you can, By all the means you can, In all the ways you can, In all the places you can, At all the times you can, To all the people you can, As long as ever you can.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP  

Photo by Dr. Gina Kring

 

Today, is Tuesday, April 7, 2020. The trees look different every day and the weather changes.  

There is uncertainty and fear around us right now. There is also love and kindness around us, always.  

 During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.  

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. 
• Move on to Squeezing Out Stress – Adapted by Donald Altman’s The Mindfulness Toolbox 

1. 1. Focus on your feet. Clench your feet, like they are gripping a ball. Breathe out fully as you release tension in your feet.  
   2. Now, work your way up your body, move to your shins and calves, tightening the muscles and then breathe out and release the tension in those muscles. 
   3. Continue to repeat as you move up the body- thighs & buttocks, then stomach, then back, shoulders & neck, then your face. 
   4. Feel the muscles loosening and relaxing and allow a moment to calm the body. 

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.” 

 Today’s Inspiration is a Quote from Adam Grant: 

“When grieving normalcy, it’s worth remembering: This isn’t permanent. We don’t know when it will end, but we do know it’s temporary. Letting emotions in doesn’t give them power over us. It gives them room to move through us.” 

——————— 

With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP 

 

 

 

 

Today, is Monday, April 6, 2020. It’s getting warmer, the trees are budding.  

There is uncertainty and fear around us right now. There is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

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 restore the body, experience Ocean Breathing as taught by Jeff Warren.
  • While belly breathing, imagine yourself floating on the surface of the ocean
  • Your breath is like the tide, as you inhale the tide rises and it lifts your body up, as you exhale the body relaxes.  Feel your body being carried by the tide.

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 can do this. As I think about those I love and care for, I send loving kindness out to all people.”

 Today’s Inspiration: A Quote by Jon Kabat-Zan:

 “You can’t stop the waves, but you can learn to surf”

With gratitude and appreciation for all beings, 

Naomi Parrella & Fran Lee

Twitter: @NParrellaMD