Tag: monday

Monday, October 26

Today is Monday, October 26, 2020. The sky is constantly changing. It is predictably unpredictable.

For the month of October, we have shared Mindful Mondays. Starting the week with mindfulness and creating mindful moments throughout the week, can be centering and healing. Today, is an outdoor immersion for centering and healing.

Take some time to experience being outside. Whether you are walking or standing, notice how you feel while you are outside. What are you feeling? Where does your attention go? Look around. How much of what you can see is made by humans and how much is determined by nature? Which colors do you like? What scent is in the air? Notice the temperature of the air on your skin. Is there a breeze? Is the wind blowing through your hair? Where do you feel the coolest temperature on your body? Do you hear birds? People? Cars? Trains? Planes? Notice the surface that supports your weight. Are you on a flat surface or is it uneven? Are you on a slope?

An inspirational Quote from Carol Dweck, “Picture your brain forming new connections as you meet the challenge and learn. Keep on going.”

Photos by Dan. Top, “Fall Rainbow” Right, “Texture.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient 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.
  • Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
  • Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
  • Experience the happy moment of being in your clean, refreshed home.
  • Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 12

Today is Monday, October 12, 2020. The average elephant can hear sounds from 2.5 miles away, an extremely healthy elephant can hear sounds from 6 miles away.

For the month of October, together, we allow Mindful Monday.

This week we invite you to practice Mindfulness through Transformational Listening.  After you have engaged in this type of listening, notice if were you able to recognize any difference in the flow of the conversation?  How did the speaker respond to you?  How did you feel?

    • During a conversation engage in listening without an agenda.
    • Give the Speaker your undivided attention- set aside thoughts about what you’re going to say while they are talking and just focus on the Speaker. Be present and listen fully.

An inspirational Quote from Dalai Lama “When you talk you are repeating what you know.  But if you listen, you may learn something new.”

Photo by: Archie Fantom

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient 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.
  • Allow yourself to be curious, what sensations do you notice: is the air warm, are the shoulders relaxed? If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, September 21

Today is Monday, September 21, 2020, the International Day of Peace.

An inspirational Quote from Thich Nhat Hanh, “Every breath we take, every step we make, can be filled with peace, joy and serenity.”

Photo by: Mary Anderson, Downtown Chicago in sunset from across Lake Michigan

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Monday Mood Enhancers. Explore ways to refresh your environment to awaken your senses.

    • Set up your environment for calm by including nature exposures for your eyes.
    • Nourish your brain with your preferred music or sounds. Studies show that music can improve mood, brain function and behavior.
    • Sip an unsweetened tea that is different than what you are used to. Tea can be hot or iced. Many people drink Darjeeling, English Breakfast, Earl Grey, Jasmine and Matcha or green tea. Some other popular flavors include Vanilla Rooibos (caffeine free), Oolong, Sencha, Moroccan Mint and Yerba Mate (caffeine).

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself 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 out to all people. We are all connected. We can be resilient 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.
    • Begin your self-talk.
      1. Say to yourself, “I can step back.” See yourself step back in your mind.
      2. “I can clear my head.” Visualize a clean sweep of your head.
      3. “My body can calm.” Release your neck shoulders.
      4. “I can release.” Take a belly breath and full breath out.
      5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP