Tag: peace

Monday, November 28

Today is Monday, November 28, 2022. Noticing the squirrels jumping from tree to tree.

A quote by Jay Shetty.  “There are so many things in the world that could be invisible to the material eye, and when you take a moment to stop, to pause, to be present and notice them—that’s gratitude.”

Photo by: Kenneth Keifer

November is the month of Gratitude. Thinking about ways to show gratitude for nature.

  • Plant a tree
  • Pick up litter
  • Leave some food for the winter birds and squirrels
  • Walk more

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. 
  • Take 3 minutes to check in with your body:
    • In the first minute, ask how am I doing now—am I stressed, am I angry, am I peaceful?
    • In the second minute, focus on breathing.
    • In the third minute, focus on feeling the way breathing affects your body.

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, November 25

Today is Friday, November 25, 2022. Enjoying the energy all around today.

A quote by Mary Davis.  “The more grateful I am, the more beauty I see.”

Photo by: Callipso

November is the month of Gratitude. Our bodies are amazing machines with endless possibilities.  Consider taking some time to show gratitude towards yourself.

  • Go to sleep early, sleep in a little longer
  • Get cozy with a good book or watch your favorite movie
  • Savor a warm cup of tea
  • Go for a beautiful walk in nature
  • Take a warm soothing bath
  • Light candles

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. 
  • 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, 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, November 21

Today is Monday, November 21, 2022. Receiving joy from new experiences.

A quote by Mandy Hale.  “To make a difference in someone’s life you don’t have to be brilliant, rich, beautiful, or perfect.  You just have to care.”

Photo in San Jose del Cabo, Mexico, by Amy Laude, MD

November is the month of Gratitude.  Expressing gratitude can help us feel more positive emotions.  Consider sharing yourself with others from a place of gratitude:

  • Share joy maybe with a smile or a funny story
  • Share your time and talents by volunteering or mentoring with your favorite organization
  • Shovel your neighbor’s snow
  • Pick up some groceries for an elderly neighbor or a single parent

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. 
  • 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, 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, November 11

Today is Friday, November 11, 2022. The rock looks like it is smiling.

A quote by Marcel Proust.  “Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude.  Continue to explore ways to show gratitude through random acts of kindness.

  • Bring someone a cup of coffee or tea
  • Bring flowers to a get together
  • Invite someone for a home cooked meal
  • Say thank you

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. 
  • Breathe in through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

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, November 4

Today is Friday, November 4, 2022. Weekends are made for fun.

A quote by Maria Montessori, “Joy, feeling one’s own value, being appreciated and loved by others, feeling useful and capable of production are all factors of enormous value for the human soul.”

Photo week by Dan Deziel, Dew

November is the month of Gratitude. Reflect on a place that holds special meaning to you because you shared joy, love, peace, or happiness with another. Capture it in a drawing, write about it, find a picture of it, re-visit it. Send  that memory with gratitude to that special someone who was in that space with you.

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. 
  • Breathe in getting taller, stretching the spine.
  • Breathe out, hum and smile.

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 28

Today is Friday, October 28, 2022.  Fun weekend ahead!

A quote by Julia Child, “This is my invariable advice to people: Learn how to cook—try new recipes, learn from your mistakes, be fearless and above all have fun.”

Photo by Ratul Ghosh

October is the perfect time to engage your inner creative self.  Be creative in the kitchen. Consider trying globally inspired spice combinations with your favorite proteins and veggies. Here’s 10 to get inspired:

  • Moroccan & North African: Ras al hanout is a combo of cinnamon, coriander, cumin, ginger, turmeric. Consider also mint, cayenne, allspice, cardamom, cloves
  • Indonesian: Cinnamon, cumin, turmeric, and coriander are common. Also, ginger, lime leaves, lemongrass, tamarind, nutmeg
  • Caribbean: Allspice, cinnamon, nutmeg, cloves, ginger, paprika, chilies, peppers, mustard seed, lime
  • Mexican: Allspice, cinnamon, chili peppers, cumin, garlic, cilantro, tomatillos, oregano
  • Indian: Cinnamon, cloves, coriander, cumin, tamarind, chilies, curry, ginger, mustard, fenugreek, saffron, turmeric
  • Chinese: ginger, garlic, soy sauce, star anise, orange, sesame, peppers, chilies, cloves
  • Japanese: ginger, garlic, soy sauce, dashi fish stock, horseradish, rice wine vinegar, sesame
  • French: Chives, chervil, parsley, thyme, marjoram, mint, rosemary, fennel, basil, mustard
  • Greek: Garlic, lemon, rosemary, oregano, cinnamon, olives
  • Italian: Garlic, basil, rosemary, oregano, thyme, olives

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. 
  • Explore Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

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, September 30

Today is Friday, September 30, 2022. Celebrating another lovely Friday.

A quote by Charles Darwin.  “It’s not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”

Photo by: Martin Bennie

September marks change and the final third of the year, it is a fabulous month to establish the changes you need, want, aspire to.  On this last day of September, reflect and consider what changes you are facing or what changes would you like to consider?  What would be your strategy to implement the change?

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. 
  • As you are taking breaths, make the exhale twice as long as the inhale; this type of breathing stimulates the calming part of your nervous system.

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, September 21

Today is Wednesday, September 21, 2022.  Midway through the week, checking in with myself, what do I need to finish the week strong?

A quote by Jack Kornfield.  “If your compassion does not include yourself, it is incomplete.”

Photo by: Zuzule

September, marks change and the final third of the year. It’s a great time of year to access your self compassion.  Consider how you talk to yourself, are you kind and understanding?  Do you speak gently to yourself, reflecting love and appreciation?  Give yourself permission to speak to yourself like you would speak to your best friend.

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. 
  • As you breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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, September 14

Today is Wednesday, September 14, 2022. Feeling inspired by the majesty, strength, and resilience of nature.

A quote by: Queen Elizabeth II.  “We all need to get the balance right between action and reflection.  With so many distractions it is easy to forget to pause and take stock.”

Photo by: FedevPhoto

September, marks change and the final third of the year. It’s a great time of year to check in with yourself.  Is it time to pivot?  If you are feeling that you have run into a road block, it may be time to let go or reframe a situation so you can move forward.

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. 
  • As you exhale, picture blowing out bubbles.
  • Exhale your gifts to the world in those bubbles.

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, September 12

Today is Monday, September 12, 2022. Thinking about being brave and having courage.

A quote by: Mother Teresa.  “I alone cannot change the world, but I can cast a stone across the waters to create many ripples.”

Photo by: severija

September, marks change and the final third of the year. It’s a great time of year to check in with yourself.

Reflect, what would you like your Legacy (your gift) to be? What do you want to represent to others?

  • Love
  • Kindness
  • Understanding
  • Peace
  • Grace
  • Generosity
  • Compassionate

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. 
  • As you exhale, picture blowing out bubbles.
  • Exhale your gifts to the world in those bubbles.

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