Wednesday, April 27

 Today is Wednesday, April 27, 2022. Observing several wild turkeys persist as they fly short distances, working their way up the trees.

A quote by Abraham Lincoln, “To ease another’s heartache is to forget one’s own.”

Photo taken by Piotr Figlarz

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth. Consider the ways you can include more nature into your life.

    • Go to a park.
    • Visit a nature conservatory, botanic garden or arboretum.
    • Get digging in the garden.
    • Bike, walk, jog, ride through a nature reserve.
    • Swim in the lake.
    • Watch the sun rise or set over the water.
    • Stare at the stars.
    • Surround yourself with plants in your home or office.
    • Add nature scenes as your screen saver.
    • Pause and just observe the trees and plants outside.

Use 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.
    • With every refreshing breath cycle, think about an individual that you appreciate and send out positive energy and warmth to that individual.
    • Smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 13

Today is Wednesday, April 13, 2022. Appreciating the gifts of kindness others bring to our lives.

A quote by Abraham Maslow.  “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”

Photo from Bebedi

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Routines can help you continue to navigate your path of growth.  Some ideas for our evening routine:

    • Prioritize Sleep
    • Meal prep for the following day
    • Journal
    • Read, explore a new topic
    • Relaxing movements like yoga or stretching
    • As you lay in bed and close your eyes, reflect on all the great things you did today.  Maybe it was that you made eye contact with someone, maybe you held the door for someone, you drank an extra glass of water today….

Use 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.
    • As you continue to belly breathe, inhale confidence, exhale doubt.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 8

Today is Friday, April 8, 2022. So excited, the bulbs are visible.

A quote by Janice Anderson, “Nature is one of the most underutilized treasures in life. It has the power to unburden hearts and reconnect to that inner place of peace.”

 Photo from Nicole Siparsky, MD, Crocus emerging in a Wicker Park garden

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Start your day with the intention to recognize moments of joy during the day.

    • Making spontaneous eye contact and smiling with acknowledgement of the other person.
    • Completing a task.
    • Enjoying reading.
    • Listening to favorite music.
    • Watching a child laugh, play, discover, persist at trying something, succeed.
    • Feeling proud of something you did well.
    • Sharing with a friend.
    • Engaging in warm conversation.

Use 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.
    • As you continue to belly breathe, smile. Connect to the sensations on your face.  Notice how it feels to bring a gentle smile to your face.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, April 1

Today is Friday, April 1, 2022. Today begins the second quarter of the year.

A quote by: Martin Luther King, Jr. “You don’t have to see the whole staircase, just take the first step”.

Photo from pigphoto

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Optimizing sleep is a great way to recharge.

    • Get exposure to sunlight during the day.
    • Keep consistent sleep and wake times.
    • Add physical activity to your day.
    • Minimize exposure to electronic devices for one hour prior to sleep.
    • Focus on Love.

Use 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.
    • As you continue to belly breath, visualize a lake or body of water. Connect to its vastness, connect to the waves on top and calmness beneath or connect to your favorite characteristic of the water.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 23

Today is Wednesday, March 23, 2022. The birds are singing, welcoming spring.

An inspirational quote by Alfred Austin. “The glory of gardening: hands in the dirt, head in the sun, heart with nature.  To nurture a garden is to feed not just the body but the soul.”

Photo from Nataba

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Regularly removing weeds from the garden supports growth.
    • What steps can you take to nurture your plans and vision?
    • How will you remember to nourish your garden?

Use 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.
    • Keeping your feet grounded and connected to the floor or earth, as you inhale, feel the energy from the ground lift you. As you exhale, feel your roots deepen and expand.  Smile in appreciation for your strength and ability to grow :-).

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 18

Today is Friday, March 18, 2022. The ponds are thawed, the water is clear…except for the future tadpoles.

An inspirational quote, “I love the challenge of starting at zero every day and seeing how much I can accomplish.” By Martha Stewart

Photo from Susan Chubinskaya, PhD

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Your environment matters. What else can you do to nourish the soil so that it has the greatest likelihood of growing into what you will love?
    • What environmental factors can you control for the garden of your dreams to be possible?

Use 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.
    • With each breath, think about someone or something that you appreciate, that you feel gratitude for, and smile to yourself as you reflect and send out positive energy from that space inside.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 16

Today is Wednesday, March 16, 2022. Tree buds looking optimistic, trusting.

An inspirational quote, “The imagination must find its own path.” by Saul Bellow

Photo from WT

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Some gardeners amend their soil with nutrients for optimal plant performance.  How can you enhance your Health-promoting Lifestyle?  Drink more water, add vegetables, allow restful sleep, meditate, add physical activity, keep a gratitude journal.
    • What will prepare the soil for what you want to grow?
    • What do you need to learn?

Use 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.
    • With each breath, think about someone or something that you appreciate, that you feel gratitude for, and smile to yourself as you reflect and send out positive energy from that space inside.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 14

Today is Monday, March 14, 2022. Early birds chirping cheerfully, ready for another day.

A quote by Diane Ackerman, “Wonder is the heaviest element on the periodic table. Even a tiny fleck of it stops time.”

Photo from Nicole Siparsky, A Potted Garden in Vietnam

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Location matters. Where is that place you can return to that is nourishing?
    • What kind of space do you need to create?
    • What needs to be cleared out or nurtured?

Use 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.
    • With each breath, think about someone or something that you appreciate, that you feel gratitude for, and smile to yourself as you reflect and send out positive energy from that space inside.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 11

Today is Friday, March 11, 2022. Enjoying more hours of sunlight.

A quote by Jeffrey McDaniel.  “I realize there’s something incredibly honest about trees in winter, how they’re experts at letting things go.”

Photo from Raimo Lantelankallio

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • How do you start your plants? Do they need to be started indoors? Special lights?
    • Some plants flourish in the sun and some prefer the shade. What do you need to flourish?
    • Do you have what you need?

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • As you continue to breath, imagine a beautiful mountain. Envision all the details you can, how stable it is, how it is grounded in the earth, its strength.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, March 9

Today is Wednesday, March 9, 2022. Observing the clouds sharing the sky.

A quote by Buddha.  “No matter how hard the past is, you can always begin again.”

Photo from Mimadeo

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • What seeds do you need to get?
    • Do you want to set up for variety? Do you have a theme? What purpose does it support?

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • As you continue to breath, imagine a beautiful mountain. Envision all the details you can, how stable it is, how it is grounded in the earth, its strength.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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