Tag: october

Friday, October 7

Today is Friday, October 7, 2022. Spiced tea and a chilly morning, fall is in the air.

A quote by Lu Yu, “Tea tempers the spirit, harmonizes the mind, dispels lassitude and relieves fatigue, awakens the thought and prevents drowsiness.”

Photo by: Mireille Nelson

October is the perfect time to engage your inner creative self. Be creative with warmth and comfort. Cinnamon, macadamia nut milk in coffee. Cardamom, cinnamon, ginger, cloves in black tea. Mint leaves in green tea. Adding frothed nut milks also makes for a lovely latte.

If you want to jazz up broths and soups, combine new spices with bone broth, vegetable soup, chicken soup, miso soup or explore other flavors found in tom yum soup, harira soup, tinola or chupe de marisco.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Keep it simple and let barriers go; breath in positive healing energy, breathe out and release that which holds you back.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 5

Today is Wednesday, October 5, 2022.  Noticing the Autumn aromas filling the air.

A quote by Bill Moyers. “Creativity is piercing the mundane to find the marvelous.”

Photo by: mantaphoto

October is the perfect time to engage your inner creative self.  Document all the new scenes from a leisurely walk or ride.  Consider trying a new way to capture those memories:

  • Take photos
  • Write a descriptive journal entry
  • Write a poem about how you felt while walking
  • Sketch or paint the scenery

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Keep it simple and let barriers go; breath in positive healing energy, breathe out and release that which holds you back.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 3

Today is Monday, October 3, 2022. Beginning the week with pumpkins on the mind.

A quote by Anna Deavere Smith, “Friendship is a wildly underrated medication.”

Photo by: Eric Masur

October is the perfect time to engage your inner creative self. Start with a creative decorative change in a space at home. This might be some seasonal decorations for your front door area, your kitchen or your bedroom. Consider meaningful photos, scented candles, a seasonal plant, different color scheme or displaying your family’s artwork.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Keep it simple and let barriers go; breath in positive healing energy, breathe out and release that which holds you back.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 29

Today is Friday, October 29, 2021. Aware of the present temperature and accepting that it is changing.

A quote From James Baldwin, “Not everything that is faced can be changed, but nothing can be changed until it is faced.”

Photo by Susan Chubinskaya, PhD, Sunrise in Arabian Desert.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

As the future is unknown, consider “If…,Then…” thoughts to be better prepared for the challenges.

    • “If [something is not as I wanted/planned/expected], Then I will [what you can do to make the most of the situation].”
    • “If [X] doesn’t happen, Then I will seek to learn what I need for it to be possible next time.”
    • “If I miss my exercise time in the morning, Then I will add 5 minutes of deliberate extra activity right before the last meal of the day.”
    • “If I feel stressed, Then I will belly breathe and journal for 5 minutes.”

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.
  • Experience your inner glow.
    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 centrally 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.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 27

Today is Wednesday, October 27, 2021. Appreciating the symphony of fall sounds.

A quote from Kevin Ansbro, “Focus on an ocean of positives, not a puddle of negatives.”

Photo by Kevin Leavesley, Kennebunkport, Maine.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help shift a negative mindset, work on reframing your “Can’t do” list into a “Can do” list.

  • Create a list of things you might think you cannot do. Next to each one, challenge yourself to reframe them into things you CAN do, expanding what’s possible for you.

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.
  • Experience your inner glow.
    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 centrally 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.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 25

Today is Monday, October 25, 2021. Watching the falling leaves dance through their journey.

A quote from Lucy MacDonald.  “It’s not that optimism solves all of life’s problems; it is just that it can sometimes make the difference between coping and collapsing.”

Photo by Kevin Leavesley, Lake Michigan

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help maintain an optimistic view, surround yourself with positive inputs.

    • Stay connected with your favorite positive people: share lunch, virtual call, text, exchange letters.
    • Create an upbeat music playlist.
    • Relax with some cheerful literature.
    • Enjoy a hopeful movie.

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.
  • Experience your inner glow.
    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 centrally 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.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 22

Today is Friday, October 22, 2021. Pumpkins look relaxed, hanging out in the field.

A quote from Buddha, “Each morning, we are born again. What we do today is what matters most.”

Photo by: Dan Deziel, “October”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time indulging creative joys can refresh the mood.

    • Write a poem or lyrics to a song.
    • Draw or paint with an open heart.
    • Rearrange some furniture.
    • Create a fresh wreath or flower arrangement.
    • Invent a new spice combination and recipe.
    • Choreograph new dance moves to favorite music.

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.
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 20

Today is Wednesday, October 20, 2021. Watching the leaves fall to provide the soil warmth and nourishment.

A quote from Maya Angelou. “Nothing can dim the light which shines from within.”

Photo by Dan Deziel, “Fall Texture”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time attending to physical needs can soothe the body.

    • Enjoy a warm bowl of clear soup.
    • Invigorate your body with a gentle rub of the skin on your body.
    • Massage your muscles.
    • Brush your hair slowly.
    • Rock in a chair.
    • Take a leisurely stroll- walking, or on wheels.
    • Immerse your body in warm comfort in a bath, with a warm blanket, or snuggled with another.

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.   
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 18

Today is Monday, October 18, 2021. Feeling the warmth of the fall color palette.

A quote from Jimmy Dean.  “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.”

Photo by: Meric Dagli

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time helping others can create warm feelings.

    • Get involved in a community project.
    • Visit a homebound neighbor.
    • Volunteer at an animal rescue.
    • Rake a neighbors fall leaves

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.
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 15

Today is Friday, October 15, 2021. Using the middle of the month as a reminder to stop and see the beauty all around.

A quote from Aristotle, “In all things of nature, there is something of the marvelous.”

Photo by: Joey Huang

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can improve your understanding of the world around you. For example:

    • In a moment of strong emotion, pause and reflect on what is causing that strong emotion within.
    • When someone has a different answer or makes a different decision than you would, be curious. Deepen your wisdom by asking “why?”
    • When you encounter a new experience, capture what you can learn from it.
    • Be touched by other people’s experiences by reading, observing, listening, and sharing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP