Tuesday, July 28

Today is Tuesday, July 28, 2020. Crossing the bridge over water, not knowing what is on the other side, finding the journey continues, seeing more each day.

Inspiration: A Quote from Ken Poirot

“True beauty is a warm heart, a kind soul, and an attentive ear.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

4 Weeks completed. Walking allows us freedom to move and think. Consider how your body and mind will benefit as you choose how to proceed after July. How has your daily walk fit into your life? Decide what you will keep moving forward.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
    • Stop
    • Take a Breath
    • Open and Observe
    • Proceed

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP  

*Please confirm with your doctor which activities are appropriate for you.

 

 

Monday, July 27

Today is Monday, July 27, 2020. Reflecting on the privilege of being able to share our Daily Gift of Vitality, we appreciate that humans have found ways to stay connected to other humans even when we cannot see or hear each other. These daily walks provide time to think about opportunities to promote love, healing and compassion in the world.

Inspiration: A Quote from Erik Campano

“Joy is human connection; the compassion put into every moment of humanitarian work; joy is using your time to bring peace, relief, or optimism to others. Joy gives without the expectation—or wish—of reciprocity or gratitude. . .. Joy immediately loves the individual in need and precedes any calculation of how much the giver can handle or whom the giver can help.”

Optional 31 Days to Experiencing the Joy of Movement. Day #27. Moving along.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

5 more days of July. Notice how has your walking changed since the start. Are you walking faster, longer or different routes? Do you swing your arms more? How do feel during your walk? How you feel after your walk? Make a note in your journal when you are logging your progress.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
    • Stop
    • Take a Breath
    • Open and Observe
    • Proceed

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Saturday, July 25

Today is Saturday, July 25, 2020. Listening to the morning birds, watching the sun rise, the cool air is perfect for walking. It’s a slow start to the day.

Inspiration: A Quote from Seneca

“While we teach, we learn.”

Optional 31 Days to Experiencing the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may consider increasing the duration or intensity as you progress.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Today is great day to walk to refresh. Walk joyfully. Energize with clear fluids. Find your healthiest food options. Give yourself time to rest and sleep. Connect with someone you love. Send a note of appreciation to someone you are thinking of.

Continue to record your progress in your journal. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
    • Stop
    • Take a Breath
    • Open and Observe
    • Proceed

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Monday, July 20

Today is Monday, July 20, 2020. Being part of nature, the quiet moments are calming and allow reflection.

Inspiration: A Quote from Neil Barringham 

“The grass is greener where you water it.”

Photo by Dan Deziel, “Placid Again”

Optional 31 Days to Experience the Joy of Movement. Day #20.  

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 6. Walk to improve your circulation. Consider paying attention to your physical sensations. As you walk, do you feel some sweat on your skin? Do you feel a breeze7.20.deziel.fallen leaf tulip polar with eyes like a mardi gras mask or cartoon. in your hair?

Use your walking

journal to record your progress. What’s changing? Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Here’s a photo from Dan: “It’s a fallen leaf (tulip poplar) that has eyes, like a Mardi Gras mask or cartoon.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

 With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Saturday, July 18

Today is Saturday, July 18, 2020. Walking at sunrise. Looking around, noticing and appreciating this season.

Inspiration: A Quote from Marianne Williamson 

“Nothing liberates our greatness like the desire to help, the desire to serve.”

Optional 31 Days to Experience the Joy of Movement. Day #18.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 4. Advance your walking. What do you see on your walk that is “a color”? For example, what do you see that is pink? Or how many yellow flowers do you see?

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Friday, July 17

Today is Friday, July 17, 2020. Watching the sun rise and set, it’s always the same but different each time.

Inspiration: A Quote from Dr. Loretta Scott

“We can’t help everyone, but everyone can help someone.”

Optional 31 Days to Experience the Joy of Movement. Day #17.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 3.  Enhance your 15+ minutes of walking. Pick a landmark and count your steps to the landmark. Listen to the sounds around you. Do you hear birds? Listen for children playing or laughing.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Thursday, July 16

Today is Thursday, July 16, 2020. Warm winds cause the leaves to sway. Watching the gentle flow is calming.

Inspiration: A Quote from Charlotte Bronte

“There is no happiness like that of being loved by your fellow creatures, and feeling that your presence is an addition to their comfort.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.

Day 2.  Continue walking at least 15 minutes. If you are comfortable with this and would like to add a bonus, consider adding mindfulness with your walk. Count your steps for each breath.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Wednesday, July 15

Today is Wednesday, July 15, 2020. Cheerful sunlight sparkles on the water while the fish jump and create a splash.

Inspiration: An Irish proverb

“It is in the shelter of each other that the people live.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and track your progress.

Day 1.  Keep walking.  Get to the point where you are walking daily 15 minutes. After that, you can increase your time or intensity or change your route.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Now, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

 With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Tuesday, July 14

Today is Tuesday, July 14, 2020. Loving the light around the corner and feeling the cool shade.  

Inspiration: A Quote from Gloria Steinem

“Dreaming, after all, is a form of planning.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 2: CONGRATULATIONS! The Start Week is completed today. Continue energizing with water throughout the day.

2 weeks completed! Day 14 of 31. Walk your baseline walking time. Did you walk farther in the same time? Are you walking farther? Are you walking at least 15 minutes? What’s different from your first baseline walking time? How are you doing with your commitment to yourself from last week? Do you need to make any adjustments to your plan? Write those down and make your plan for next week.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity established this week to create Calm Moments:  

  • 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.

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

Sunday, July 12

Today is Sunday, July 12, 2020. Laughing promotes muscle relaxation, is associated with an improved immune system and improves quality of life.  

Inspiration: A Quote from Mahatma Gandi

“In a gentle way, you can shake the world.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 2: Started. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.

Day 5. Walk for as long as you want to allow, that feels good. It may be longer than your baseline walking time.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.