Friday, September 10

Today is Friday, September 10, 2021.  Soft breeze, loud crickets, bright flowers, all belong.

A quote from Epictetus, “Remember that you are an actor in a play, and the playwright chooses the manner of it.”

Photo by: Susanna Chubinskaya

For many, September highlights the transitions of seasons and focus.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

Today, we will explore some ways to nourish your body for optimal function during transitions. 

    • Find ways to stay hydrated. Keep a fresh bottle of water within easy reach, or try brewing a new caffeine-free tea without sweetener. Sip often.
    • Make a list of proteins you like and keep some readily available for when you are hungry. Aim for real food.
    • Include some leafy greens in at least one of your meals. Use as a wrap or in a salad, stir fry, side dish, stew, or soup.
    • Experiment with small amounts of fermented foods like kefir, yogurt, tempeh, miso, kimchi, sauerkraut, to add flavor (and probiotics and other nutrients) to a meal.

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.

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.
  • Allow a pause in your activities.
  • Breathe in love and peace.
  • Breathe out unease and tension.
  • Repeat as much and as often as you need.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 23

Today is Monday, November 23, 2020. Along the morning walk, the quiet of the night still lingers. The ducks are taking it easy today.

November is for nesting, nourishing, and nurturing. While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways.

We continue to explore nourishing activities for your mind and body with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you.

As we begin this week, we focus on a list of ways to refresh the mind. Organize the list in order of easiest to incorporate or shortest amount of time to longest amount of time required. That way, when you need a quick reset, the items you see first can be implemented with the most ease.

    1. Journal.
    2. Read an inspiring blog or book of poetry.
    3. Listen to an uplifting podcast or audiobook.
    4. Listen to soothing music or music without words like classical, jazz, new age, ensembles or drums.
    5. Sing your favorite songs with emotion.

An inspirational quote by Toni Morris, “If there’s a book that you want to read, but it hasn’t been written yet, then you must write it.”

Photo by: Sharon McCutcheon

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.
    • Repeat to yourself, “I can have a moment to be calm. I can have a moment of peace.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 18

Today is Wednesday, November 18, 2020. The water reflects the sky and moves with the wind. And the ducks are reflected and move the water too.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. We invite you to explore nourishing activities for your mind and body.

We continue with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you. It helps to organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of nourishing foods or drinks. Organize the list in order of easiest to do anywhere or shortest amount of time to longest amount of time required. That way, when you need a quick burst to reset you, it will be the first thing you see. Here is a start:

    1. Hydrate with a refreshing glass of water.
    2. Calm your insides with a warm cup of tea.
    3. Prepare healthy whole foods and arrange it to look beautiful and appealing to you. Maybe even capture the moment with a photo.
    4. Connect with various textures and colors as you prepare vegetables to eat.
    5. Make lists of healthy foods to remind you when you are busy. For example, a list of healthy creamy foods, without sugar, and that provide nutrients: yogurt, cottage cheese, hummus, creamy soups, etc.
    6. Embrace the fall by roasting chunks of pumpkin or squash or nuts or seeds to eat and store.
    7. Make a pot of soup with what you have at home.

An inspirational Quote by Dorothy Gilman, “People need dreams, there’s as much nourishment in them as food.”

Photo by: Janko Furlic

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.
  • Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
  • Repeat 2 more times, then lower your arms and release your shoulders.
  • Smile inside and carry your sense of calm with you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 4

Today is Wednesday, November 4, 2020.  Consider, the fallen leaves are giving back nutrients to nourish the earth.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Share a Random act of Kindness with someone:

      • Hold a door open.
      • Let someone go ahead of you in the grocery store.
      • Making eye contact, say “thank you.”
      • Pay for the coffee or tea for the person in the car behind you at the drive-up window.
      • Send a handwritten personal note of appreciation.

Double Inspiration- Quotes from:

Morgan Freeman, “How do we change the world? One random act of kindness at a time.”

Helen James, “Love and kindness are never wasted. They always make a difference.

Photo by: Lukasz Szmigiel

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are one, 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.
    • As you continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 2

Today is Monday, November 2, 2020. It is quiet early in the early morning. The later sunrise is a reminder to allow for longer moments of quiet at this time of year.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

A new month can be a fresh start. Take a look at your calendar; are there any things you can remove to free up time for self-care?  Consider taking a walk, reading a book, reconnecting with a loved one.

An inspirational Quote from Joshua J Marine, “Challenges are what make life interesting and overcoming them is what makes life meaningful.”

Photo by: Jeb Buchman

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are united, 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.
    • As you continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP