movement – Page 2 – Daily Gift of Vitality

Wednesday, March 31

Today is Wednesday, March 31, 2021. Every day, here in the neighborhood, there appears to be more blooms. Seeing more birds and animals, there is more movement.

Finding meaning this March. March marked the one-year mark for the Daily Gift of Vitality (DGoV). This month, we have been exploring and connecting with what is meaningful. Let’s finish the month with a focus on taking that meaning as we move forward.

Set up for a reminder to connect with what is meaningful to you.

- Consider scheduling on the calendar the next time you will review or deliberately check in with what is meaningful to you.
- Jot down the mindset or environment that will help you stay anchored to those things that are meaningful to you in the month of April. Keep it visible.
- Keep a visual reminder or a photo of who inspires you to do the next thing.

Photo by: Monika Grabkowska

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. We share our humaneness. Together, we can do great things.”

A quote by Dalai Lama XIV: “Give the ones you love wings to fly, roots to come back and reasons to stay.”

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.
- Now, shrug your shoulders up and down multiple times and let your arms dangle.
- Shake out or jiggle your legs.
- Reach your arms overhead and stretch up and out.
- Gently bring your chin down and to each side, smile the largest smile ever, and allow yourself to be re-energized.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, March 29

Today is Monday, March 29, 2021. Here in Chicago, so many buds, so many new signs of spring and life, so much to appreciate and enjoy. The sun seems brighter.

Finding meaning this March. March marks the one-year mark for the Daily Gift of Vitality (DGoV). This month, we have been exploring and connecting with what is meaningful. Let’s finish the month with a focus on making meaning out of it all.

Today, take a moment to review or write down what you learned from this month about what is meaningful to you. Return to this summary, add to it, reflect on it at regular intervals to anchor you. We started the month with journaling prompts and then shifted to expanding our hearts and minds through connection and new experiences.

Photos by: Susan Chubinskaya

Recharge yourself and share positive energy when you repeat:

A quote by Jeffrey J. Fox: “Everybody is somebody’s somebody.”

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.
- Now, shrug your shoulders up and down multiple times and let your arms dangle.
- Shake out or jiggle your legs.
- Reach your arms overhead and stretch up and out.
- Gently bring your chin down and to each side, smile the largest smile ever, and allow yourself to be re-energized.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, March 26

Today is Friday, March 26, 2021. Tree buds in the Spring, bring the beauty of flowers and leaves that we get to enjoy!

Finding meaning this March. March marks the one-year mark for the Daily Gift of Vitality (DGoV). This month, we explore and connect with what is meaningful. Weather changes motivate readjustments and resets. Let’s continue to focus this week on making meaningful connections.

Be curious about finding meaning through new experiences. Being curious allows us to observe fully and see things differently.

- Star gaze.
- Fly a kite.
- Watch a new sport.
- Try a new exercise routine.
- Read or listen to a book from another time or translated from another language.

Photo by: Robert Thiemann

Recharge yourself and share positive energy when you repeat:

A quote by Steve Jobs: “Much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on.”

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.
- Be curious about the effects of Belly Breathing. Check in with your body non-judgmentally prior to starting your breaths and after you have completed. What do you notice?

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, March 24

Today is Wednesday, March 24, 2021. There are 282 more days in 2021, in other words, 282 opportunities to be curious.

Be curious about finding meaning through new experiences. Being curious allows us to observe fully and see things differently.

- Try a cuisine you have not experienced before.
- Explore new spices.
- Listen to a podcast on a new topic.
- Groove to a new genre of music.
- See something new. Sit quietly and really notice the nature you may “see” daily. It is always changing – the clouds moving in the sky, a sunrise or sunset, trees, a plant, the water, the wind, the dirt, the sand, etc.

Photo by: Jenna Beekhuis

Recharge yourself and share positive energy when you repeat:

A quote by Walt Whitman: “Be curious, not judgmental.”

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.
- Be curious about the effects of Belly Breathing. Check in with your body non-judgmentally prior to starting your breaths and after you have completed. What do you notice?

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, March 22

Today is Monday, March 22, 2021. Birds are returning; pause to hear the music they are sharing with us.

Be curious about finding meaning through new experiences. Being curious allows us to observe fully and see things differently.

- If you are a master vegetable gardener, maybe try your hand at a shade garden.
- If you love pets, volunteer at your local animal shelter.
- If you want to add to a better future, connect with someone as a mentee, mentor or sponsor. Share your knowledge with someone through tutoring.

Photo by: Darryl Lee

Recharge yourself and share positive energy when you repeat:

A quote by Albert Einstein: “I have no special talents. I am only passionately curious.”

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.
- Be curious about the effects of Belly Breathing. Check in with your body non-judgmentally prior to starting your breaths and after you have completed. What do you notice?

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, March 12

Today is Friday, March 12, 2021. Accepting change. The water is flowing again. Observing the ducks.

- As the seasons change, consider how you might want to adapt your current physical activities and/or exercises, to maximize the new season.
- This may be a good time of year to make a plan to try something new or tweak the current routine. What would make it more fun? Or move you forward towards your goals (strength, endurance, speed, intensity, ability, etc.)? What would feel like progress?
- Write down what you plan.

Photo by: Gabriel Lamza

Recharge yourself and share positive energy when you repeat:

A quote by C.S. Lewis, “You are never too old to set another goal or to dream another dream.

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.
- Begin walking or tapping your foot.
- Notice what your toes are feeling.
- Working up from your toes, notice all of the muscles involved in that movement.
- Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, March 10

Today is Wednesday, March 10, 2021. The sun feels warm as the brisk wind chills the skin.

- What physical activities are enjoyable to you and also connect you with loved ones, other people, pets, and/or nature? (walking, gardening, grooming, exercise class, preparing vegetables to share, outdoor exercise/sports, dancing, window shopping, exploring museum, volunteering, etc.)
- How do you allow physical activities and connection to be a regular part of life?

Photo by: Dan Deziel, “Apricity” (a word from the 1600s meaning “warmth of the sun in winter”)

Recharge yourself and share positive energy when you repeat:

A quote by Vanda Scaravelli, “Movement is the song of the body.”

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.
- Begin walking or tapping your foot.
- Notice what your toes are feeling.
- Working up from your toes, notice all of the muscles involved in that movement.
- Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, March 8

Today is Monday, March 8, 2021. Choosing a happy start to the week.

- Which physical movements feel good?
- Putting aside barriers or limitations, what physical activities can you do?
- How often?
- How can you set yourself up so that you can increase the likelihood you will do those movements throughout this week? (workout music alarm clock, calendar reminders, sticky notes on TV screen, accountability friend, photo of loved one, socks and shoes by the door, chilled water bottle in the fridge, stand up desk, yoga mat next to workspace, etc.)
- How can you monitor progress? (mark (streaks) on calendar, bead in a jar, snap a photo, journal, create success milestones, etc.)

Photo by: Hybrid

Recharge yourself and share positive energy when you repeat:

A quote by Nora Ishibashi, PhD, “Human beings, no matter where they live or what they think, want to be healthy and happy, and they want the people that they love to be healthy and happy.”

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.
- Begin walking or tapping your foot.
- Notice what your toes are feeling.
- Working up from your toes, notice all of the muscles involved in that movement.
- Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, September 7

Today is Monday, September 7, 2020. Today, we honor parents, teachers and students who are adjusting to new learning environments.

As the beginning of a school year for many, here is an inspirational quote by George Washington Carver, “Education is the key to unlock the golden door of freedom.”

Photo by: Aaron Burden

It is Self-Care September! This month, 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: Reset with movement. At any time, in any space, moving your body can signal to your body to adapt, heal and thrive. It can also improve mood and the ability to focus and learn. (Tip: This is helpful for children too- especially with eLearning.)

If you are seated for prolonged periods of time, allow your body the freedom to move. Find a way to make more movement a part of your life by linking it with regular activities. Here are 10 suggestions. Pick one or two and establish those new self-care habits that will help you.

1. Get up every time you answer the phone.
2. Walk or pace when you listen to a lecture, audio book, podcast or music.
3. Take the stairs to use the restroom on a different floor.
4. Open up your chest and stretch out your arms, roll your shoulders back each time you send an email, tweet or post content online.
5. Use a stand-up desk during all or part of your school or workday.
6. Add abdominal crunches or push ups or squats during commercials or breaks.
7. When you are shifting activities, lessons, tasks, choose a burst of activity to reset and clear your mind. For example: march or run in place, perform a set of jumping jacks, practice boxing moves in the air, hula hoop moves or high knees.
8. Whenever your mind has difficulties focusing, walk to get ice or top off your water or tea.
9. Go through a series of yoga moves- like sun salutations- in less than 90 seconds before washing your hands at mealtime.
10. Every time you look at the clock, roll your shoulders and shake out your arms.

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.
- Practice the Mountain Meditation to connect with your inner strength and stability.
  1. Envision a mountain, see the intricate details of the mountain.
  2. Bring the majesty of the mountain inside of you, and be one with the mountain.
  3. Feel the strength and stability of the mountain.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP