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 

Wednesday, September 8

Today is Wednesday, September 8, 2021.  Feeling grateful for energizing and rejuvenating conversations.

A quote from William Bridges. “It is when we are in transitions that we are most completely alive.”

Photo by: Tanja Zollner

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 managing stress during transitions. 

    • Prioritize protecting the time for sleep.
    • Maintain connection with loved ones.
    • Tap into your sense of humor, find opportunities to laugh.
    • Frame stressors as a challenge to learn and grow.

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 

Friday, August 27

Today is Friday, August 27, 2021.  While taking a walk, watching the variety of ways the animals commune and recharge.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, the focus has been on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, and this weekend, let’s explore ways to exercise in nature.

    • Recharge your walking route.
    • Practice yoga.
    • Stretching routine.
    • Dance solo or with others.
    • Bike a pretty trail.
    • Gardening, weeding, picking fruit.
    • Running outdoors.
    • Hiking
    • Playing outdoor sports.

Photo by: Gene Devine

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. Together, we can do great things.”

A quote from Albert Einstein, “Look deep into nature, and then you will understand everything better.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 25

Today is Wednesday, August 25, 2021.  Here, in the North, appreciating the nourishment from the summer harvest.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, let’s explore ways to connect to nature at home and work.

    • Place a plant on your desk, by your entryway, or in the home.
    • Eat lunch outside and feel the breeze, listen to the birds, feel the sunshine.
    • Place beautiful pictures of nature on the walls or on your desk.
    • Play sounds of nature—the ocean, birds, rain, flowing stream.
    • Place your fresh herbs, vegetables, and fruit where you can easily see them.
    • Create a salad with multiple different colors of fresh ingredients.
    • Leave flowers or a plant for someone else to enjoy.
    • Invite a friend for a picnic.

Photo by: Karim Sakhibgareev

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. Together, we can do great things.”

A quote from William Shakespeare, “The earth has music for those who listen.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 23

Today is Monday, August 23, 2021. Listening to the warm air rustling through the leaves, aware of thoughts.

This August we will focus on building and strengthening connections to lower stress and contribute to longevity.  For the last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower our cortisol level and reduce stress.

Today, let’s explore ways to meditate in nature.

    • Stand in the grass barefoot, feel your connection to the earth.
    • Hug a tree.
    • Lay on your back in the grass, feel your heartbeat connected to the earth.
    • Take a silent walk and open all your senses.

Photo by: Aaron Burden

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. Together, we can do great things.”

A quote from Helen Keller “Optimism is the faith that leads to achievement; nothing can be done without hope.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 20

Today is Friday, August 20, 2021. Noticing the sunrise which brings me to the present. Smiling to start the day with peace and presence.

This August, we focus on building and strengthening connections to lower stress and contribute to longevity.  For this third week of August, we focus on connecting to LOVE, after all, “Love is all around us”

Today, the focus is on connecting to the love of beauty. Deliberately directing your eyes, your attention, your mind to beauty can be calming and joyful.

    • Pause to see the beauty of the sky. Immerse yourself in your favorite colors during sunrise or sunset.
    • Gaze at the flowers, trees or plants that are beautiful to you as you deepen each breath.
    • Listen to the beautiful combinations of sounds of your favorite music and sing or hum along.
    • Enjoy the beautiful aromas of your favorite fragrance or spices as you release your shoulders.
    • Look in the mirror and appreciate the beauty of your sparkly eyes as you smile.

Photo by Dan Deziel, “Morning Mist”

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. Together, we can do great things.”

A quote from Bennett Cerf “The person who can bring the spirit of laughter into a room is indeed blessed.”

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.
  • While you continue to Belly breath, practice a Loving Kindness meditation and repeat:
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 6

Today is Friday, August 6, 2021.  Enjoying the season and the delicious vegetables from the garden.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at connecting to natural surroundings for peace.

    • Look out over the water, the field, the woods, the mountains, the trees and breathe.
    • Gaze at the sky and watch how it changes over a period of time.
    • Dig in the dirt and notice the soil’s moisture, the textures, and the living organisms as you add a plant or tree to the earth.
    • Watch the sun rise or set and see the various colors change.

Photo by Dan Deziel, “Subtle Dusk”

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. Together, we can do great things.”

A quote from Love Actually, “To me, you are perfect.”

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.
  • Repeat positive affirmations throughout your day, while smiling to
    • My mind is peaceful.
    • I choose to act and react peacefully.
    • I illuminate peace around me.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 4

Today is Wednesday, August 4, 2021.  Appreciating peace and tranquility during quiet moments.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at connecting to our own inner peace.

    • Visualize your Happy Place.
    • Create a joy list.
    • Show gratitude for what is or maybe is not happening.
    • Laugh.
    • Volunteer.
    • Practice acceptance—”This is where I am at right now, this is hard for me, I wish it could be different, but I am OK.”

Photo by: Jeff Finley

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. Together, we can do great things.”

A quote by Rumi, “When you do things from your soul, you feel a river moving in you, a joy.”

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.   
  • Repeat positive affirmations throughout your day, while smiling to
    • My mind is peaceful.
    • I choose to act and react peacefully.
    • I illuminate peace around me.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 2

Today is Monday, August 2, 2021.  Starting the week with positive thoughts and smiles to champion a great week!

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This first week of August we will explore connecting to peace.  Today, we will look at a peaceful work environment.

    • Start your day by saying “Good morning” to your coworkers.
    • De-clutter your desk.
    • Put a plant on your desk.
    • Use some aromatherapy around your desk.
    • Go for a walk during lunch.
    • Schedule breaks and take them.
    • If needed, say no to extra commitments.
    • Before a meeting, take some belly breaths and use your positive affirmations.

Photo by: Matthew Lee

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. Together, we can do great things.”

A quote by John Lewis. “Be hopeful. Be optimistic. Never lose that sense of hope.”

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.
  • Repeat positive affirmations throughout your day, while smiling
    • My mind is peaceful.
    • I choose to act and react peacefully.
    • I illuminate peace around me.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 23

Today is Friday, July 23, 2021. Connecting to the love and kindness all around, every day.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.   Social connections can improve our immune system and longevity.

    • Join a social club that focuses on issues important to you.
    • Host a get-to-know-your-neighbors evening.
    • Volunteer with others to increase the beauty of the neighborhood.
    • Plan a game night with family and friends.

Photo by: Bharathi Kannan

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. Together, we can do great things.”

A quote by Dorothea Benton Frank.  “Dreams made your eyes sparkle over the possibilities of doing something new and exciting.”

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.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP