peace – Page 5 – Daily Gift of Vitality

Wednesday, August 3

Today is Wednesday, August 3, 2022. It is warm out there.

A quote by Lao Tzu. “Nature does not hurry, yet everything is accomplished.”

Photo by Sandy Millar

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

Find your easy-to-access “nature” space:

- A picture of trees, flowers, water.
- A beautiful potted plant.
- A view of flowing water, trees swaying in the wind, ducks waddling.
- A sound machine playing pleasant nature sounds.
- A garden or walking trail.
- A scenic driving route.

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.
- For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

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, August 1

Today is Monday, August 1, 2022. Early morning hours, birds are active and feeling good!

A quote by Pema Chodron, “Something is going to come of this. Something new. This can end you up in a whole new place- a much more open place.”

Photo by Philip Myrtorp

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

Create a pocket of silence in your day. Find a daily routine, that could be done in silence for the month of August. Let your mind wander during that routine time.

- Commute in silence.
- Go through hygiene routines in silence.
- Walk in nature in silence.
- Garden, cook, or journal in silence.

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.
- For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, July 27

Today is Wednesday, July 27, 2022. Appreciating the beauty that the world shares with us.

A quote by Benjamin Franklin. “Hide not your talents. They for use were made. What’s a sundial in the shade?”

Photo by: Rvo233

- Volunteer your skill/talent
- Tutor
- Mentor
- Join a community group

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.
- Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
  - As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
  - As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
  - Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, July 22

Today is Friday, July 22, 2022. Finishing the week with a smile.

A quote by Zain Hashmi, “Happiness comes from helping others, by being with others, and by sharing, even if it’s only a smile.”

Photo by: Canetti

- Tell someone your favorite joke
- Share a smile
- Offer someone your full attention
- Send someone a handwritten letter

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.
- Breathe in peace and joy as your belly rises.
- Breathe out the unwanted feelings as your stomach releases.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, July 4

Today is Monday, July 4, 2022. Enjoying the warm breeze and spending the day with family and friends.

A quote by Robert Alan. “Cultural differences should not separate us from each other, but rather cultural diversity brings a collective strength that can benefit all of humanity.”

Photo by: Dovapi

July is for sharing. The act of sharing offers many health benefits. When we give to others it has a positive effect on our brain. Sharing allows us to connect more meaningfully and strengthens social connections. For some, the first week of July is a holiday celebrated with friends and family. For the beginning of July let’s explore ways to share our culture. We can appreciate a culture by exploring its cuisine.

- Research the history of a culture’s cuisine
- Select a few recipes that you would like to experience
- Visit a grocery store that specializes in ethnic foods
- Host a dinner sharing the new recipes

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.
- Practice Physical grounding
  - When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
  - As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, June 29

Today is Wednesday, June 29, 2022. The trees grow lush with sunshine, rain and all the in-betweens.

A quote by Hal Borland, “If you would know strength and patience, welcome the company of trees.”

Photo by Sa Oku

Finding Joy in June. Launching the second half of the year, we focus on ways we can find and create joy.

The middle of the week is a great time to try a day of “Appreciation Awareness” to create moments of shared joy out of appreciation. For one day, with every encounter with someone, pause, reflect and genuinely appreciate something and share it with that person.

- “I appreciate having a moment to talk to you.”
- “I appreciate your sharing with me.”
- “Your art is inspiring.”
- “I appreciate this sunny day.”
- “At least we get to work together on this.”
- “I appreciate how you have taken care of …”
- “This class is fun!” “The [theatrical/musical] performance is moving.:
- “I am glad we have each other. We are stronger together.”

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.
- Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
- Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
- Experience the happy moment of being in your clean, refreshed home.
- Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, May 30

Today is Monday, May 30, 2022. A day of reflection, awareness and gratitude.

A quote by Thucydides, “The secret of happiness is freedom, and the secret of freedom, courage.”

Photo by Marcos Paolo Prado

Closing out May, to practice connecting with happiness, even if only for moments at a time. Here’s a wrap up of the links to happiness practices and tips from this month.

May 2 Getting Outside

May 4 Laughter

May 6 Dance

May 9 Flowers

May 11 Connection with others

May 13 Volunteering

May 16 Star-gazing

May 18 Decluttering

May 20 Pleasant scents

May 23 Rest and sleep

May 25 Music

May 27 Happiness factors

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.
- Listen to your breath as you continue to breathe deeply. Allow yourself to pause your activity and just listen and feel your breath moving in and out of your body.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, May 25

Today is Wednesday, May 25, 2022. Riding on wheels during the week- feels great to be moving forward.

A quote by Herbie Hancock, “Music is the tool to express life, and all that makes a difference.”

Photo by Bastien Plu

Continuing a Magical May! This month, we explore things that can make us HAPPY. Being happy can enhance your life, boost the immune system, and help build connections with others. Music can elicit happiness and soothe the brain.

- Create playlists that elicit certain moods and feelings. Upbeat and activating. Relaxing and calming. Cheerful and associated with happy memories.
- Play an instrument. Return to an instrument you know how to play. Learn a new instrument by taking lessons online or in in person class and make new friends.
- Sing in a choir or to your favorite music in the shower, with a karaoke machine or even in the car.
- Serenade a loved one or sing a lullaby to a child.
- Listen to musicians performing for an audience.
- Enjoy your favorite music while immersing yourself in the garden or park.

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.
- Breathe in fresh air, allow the energy to flow throughout the body.
- Exhale the unnecessary, feel the body reset.
- Repeat several more times and smile to yourself.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

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