Saturday, June 13

Today is Saturday, June 13, 2020. The ducks have so much to say to each other as they paddle around together.

Connecting with each other around the world, moments of reflection can allow us to see beauty and recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote from Anais Nin

“Music melts all the separate parts of our bodies together.”

Photos by Dan Deziel, “Dawn at Dusk”

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Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • 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.
  • Hum
    1. Hum a very low-pitched sound (or say “om”) repeatedly, at a slow steady state.
    2. Feel the vibration rumble in your chest. Notice where it starts and where it spreads out.
    3. Slow the speed down even further. Smile.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are working together towards solutions. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP

 

Friday, June 12

Today is Friday, June 12, 2020. The sun baked the earth, and the rain cooled it off. The rainbow visited.

Reflecting mindfully, connecting and sharing experiences together, we can be a part of the love and kindness surrounding us.  We share these daily anchoring messages across the globe to offer a simple daily routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote from Erin Morgenstern

“You may tell a tale that takes up residence in someone’s soul, becomes their blood and self and purpose. That tale will move them and drive them and who knows that they might do because of it, because of your words. That is your role, your gift.”

Photos by Katherine Puckett, PhD

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • 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.
  • Reveal your mind.
    1. Grab a piece of paper and colorful pens, markers, crayons, paints, whatever.
    2. Draw or write whatever needs to be expressed. Be free and use however many colors you want.
    3. Feel the sensation of your hand connecting with your movements and the friction of the paper against the pens, markers, crayons, paints, whatever.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

Thursday, June 11

Today is Thursday, June 11, 2020. Many flowers are in full bloom and share their fragrance with us.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote from Brene Brown:

“Imperfections are not inadequacies; they are reminders that we’re all in this together.”

 Photos today by Jose Velasco, MD

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Reach out to one of your elders.
    1. Ask them to share a memory of a special moment in their life with you
    2. Reflect on their experience.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

Wednesday, June 10

Today is Wednesday, June 10, 2020. Baby bunnies can be seen prancing around in the grass.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote from Oscar Wilde

“To love oneself is the beginning of a lifelong romance.”

 Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Scroll through old pictures of people who care about you.
    1. Smile at the happy times shared.
    2. Embrace the joy in your life.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

Tuesday, June 9

Today is Tuesday, June 9, 2020. Through the loving care and effort of another, young robins learn to fly.

 Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote by Michael Jordan

“You must expect great things of yourself before you can do them.”

Photos of Wonder by Katherine Puckett, PhD: Robins from May 8th (Just hatched) to May 20th (Learning to fly) 

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Roll your shoulders one at a time.
    1. Roll your shoulders backwards dramatically, alternating right and left and notice how far down your body you feel the stretch and movement. Repeat until you feel looser.
    2. Now, roll your shoulders forward, alternating right and left and notice additional areas of your body that now feel the movement. Repeat until you feel looser.
    3. Rotate your head side to side and then tilt your head up and down. Breathe and move on with your day.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 8

Today is Monday, June 8, 2020. The trees are awake and dancing with the breeze. The leaves whisper and the baby birds learn to fly.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be used to center us in order to create a better future for all.

Today’s Inspiration: A Quote from Michelle Obama

“Don’t ever make decisions based on fear. Make decisions based on hope and possibility. Make decisions based on what should happen, not what shouldn’t.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Practice mindful countdown 3-2-1.
    1. With deep belly breaths, think of 3 people you are grateful for today.
    2. Think of 2 words you associate with those feelings of gratitude for each person.
    3. Send 1 message of gratitude to someone.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

 

Sunday, June 7

Today is Sunday, June 7, 2020. From the top of a mountain, the perspective opens up and changes.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Thuli Madonsela

“I need to listen well so that I hear what is not said.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Release your neck gently.
    1. Gently and slowly turn your head to the right and left, holding at each side. Repeat 5 times each side.
    2. Gently and slowly tilt your head up and down. Repeat 5 times each side.
    3. Gently and slowly tilt your chin up and to the left and then up and to the right. Repeat 5 times.
    4. Shrug your shoulders and smile and you have renewed energy.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

Saturday, June 6

Today is Saturday, June 6, 2020. The sky is a reminder of openness and infinite possibilities. It is so beautiful with the visual contrasts at sunrise and sunset.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from Mother Theresa

“If we have no peace, it is because we have forgotten that we belong to each other.”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Practice breath training.
    1. With mouth closed, take a deep breath in through your nose for 4 counts.
    2. Hold your breath for 5 counts.
    3. Breath out through your mouth with a sigh for 6 counts.
    4. Repeat 2 or more times.
    5. Smile and embrace the rest of the day. You can repeat this breath training any time you want to pause and center yourself.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP 

 

 

 

Friday, June 5

Today is Friday, June 5, 2020. Irises are named after Iris the Goddess of Rainbows.

Connecting with each other around the world, moments of reflection can allow us to recognize and share in the love and kindness around us.  We share these daily anchoring messages across the globe to offer a simple routine that can be helpful to center us in uncertain moments.

Today’s Inspiration: A Quote from a Japanese Proverb

“Fall seven times, stand up eight times”

Here’s what you can do today, right now, during transitions, after absorbing the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Check in with a grounding activity
    1. Stand up on your toes then let yourself drop back down on to your heels.  Repeat this five times.
    2. Check in with your body-what sensations do you feel in your ankles, your hips, your chest, your shoulders?
    3. Let your body experience your self-compassion.

Anchor yourself with this daily statement:    

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We are doing this. As I think about those I love and care for, I send loving kindness out to all people.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP