Wednesday, December 21

Today is Wednesday, December 21, 2022. Cheerful chimes responding to the wind, feeling alive as my hair goes wild.

A quote by Voltaire, “The ear is the avenue to the heart.”

Photo by: Jen Tepp

December marks the progress of another year. This is a time for reflection, appreciation, and grace. Consider offering yourself a pause, in the end-of-the-year celebrations and obligations, to provide yourself what you may be needing.

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. 
  • Focus your attention on your right great toe. Tap it up and down.
  • Shift your focus to your right elbow and notice where your elbow is.
  • Glide your focus to the center of your chest and breathe in peace and breathe out what you no longer need.
  • Continue to breathe in peace and breathe out what you no longer need, for as long as you like.
  • Smile when you are ready to move forward.

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, August 8

Today is Monday, August 8, 2022. Starting the week feeling recharged.

A quote by Coco Chanel, “Simplicity is the keynote of all true elegance.”

Photo by: Elena Boltunova

This August is about simplifying to calm and restore inner peace.

Take a pause from electronics:

  • Choose some time to turn your phone off
  • Reduce your exposure to news
  • Take a break from social media

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:

  • 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. 
  • Picture yourself in a relaxed state.  See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
    • Smile to yourself.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, December 28

Today is Monday, December 28, 2020.  With the leaves off the trees in colder climates, marvel in the many different shapes we can see in the trees now.

Delights in December. Use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We share prompts and ideas along the way.

Find delight with a change of scenery.  Go for a walk on a new path or a different neighborhood. Take a different route to work.  Rearrange your furniture.  Clean out a closet.  Place a small plant or flowers on your desk.

An inspirational quote by Martin Luther King Jr. “We have before us the glorious opportunity to inject a new dimension of LOVE into the veins of our civilization”

Photo by: Lester Hine

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

Return to 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.
  • Breathe in Energy & Blossom.
    1. Take a deep breath in, feeling your lungs expand.
    2. When you breath out, smile and say out loud, “Aaaaah.” Feel the vibrations in your body.
    3. Repeat 2 times and notice those vibrations are different when you are smiling.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, December 18

Today is Friday, December 18, 2020.  In December 1903, Wilbur Wright flew the first airplane for 59 seconds over is distance of 852 feet

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Have a solo or virtual dance party.  Explore different genres of music to dance to: Latin, Jazz, House, Disco, Rock and Roll.  Remember, “Dance like no one is watching” and have fun!

An inspirational quote by Sharon Salzberg “You can explore the universe looking for somebody who is more deserving of your love and affection than you are yourself, and you will not find that person anywhere.”

Photo by: David Clode

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. As humans, 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.
    • Flex and release your calf muscles, seated or standing.
    • Lift your heels off the ground and feel your feet stretch and your calves tighten.
    • Slowly release and flex your feet by bringing your toes up towards your shins. Feel the stretch in the calves. Then release and shake out each foot.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP