Wednesday, September 15

Today is Wednesday, September 15, 2021. Watching the birds fly, wondering where they are going?

A quote from Arthur Aufderheide, “All knowledge is connected to all other knowledge. The fun is in making the connections.”

Photo by: Jeremy Bezanger

For many, September highlights the transitions of seasons and focus.

So, let’s be curious about being curious. When we approach transitions with curiosity, we have more options to find strength and joy.  Curiosity provides us a chance to grow and learn.  We can use a curiosity journal to explore new ideas.  Use the prompts in your curiosity journal.

    • I wish I knew more about…
    • I’d like to be really good at…
    • I’m fascinated when…

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.
  • Start every morning with a joke
  • Use that joke to anchor yourself during the day to stay connected to joy.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 8

Today is Wednesday, September 8, 2021.  Feeling grateful for energizing and rejuvenating conversations.

A quote from William Bridges. “It is when we are in transitions that we are most completely alive.”

Photo by: Tanja Zollner

For many, September highlights the transitions of seasons and focus.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

Today, we will explore managing stress during transitions. 

    • Prioritize protecting the time for sleep.
    • Maintain connection with loved ones.
    • Tap into your sense of humor, find opportunities to laugh.
    • Frame stressors as a challenge to learn and grow.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.
  • Allow a pause in your activities.
  • Breathe in love and peace.
  • Breathe out unease and tension.
  • Repeat as much and as often as you need.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 20

Today is Friday, August 20, 2021. Noticing the sunrise which brings me to the present. Smiling to start the day with peace and presence.

This August, we focus on building and strengthening connections to lower stress and contribute to longevity.  For this third week of August, we focus on connecting to LOVE, after all, “Love is all around us”

Today, the focus is on connecting to the love of beauty. Deliberately directing your eyes, your attention, your mind to beauty can be calming and joyful.

    • Pause to see the beauty of the sky. Immerse yourself in your favorite colors during sunrise or sunset.
    • Gaze at the flowers, trees or plants that are beautiful to you as you deepen each breath.
    • Listen to the beautiful combinations of sounds of your favorite music and sing or hum along.
    • Enjoy the beautiful aromas of your favorite fragrance or spices as you release your shoulders.
    • Look in the mirror and appreciate the beauty of your sparkly eyes as you smile.

Photo by Dan Deziel, “Morning Mist”

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Bennett Cerf “The person who can bring the spirit of laughter into a room is indeed blessed.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.
  • While you continue to Belly breath, practice a Loving Kindness meditation and repeat:
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 13

Today is Friday, August 13, 2021.  Singing in the shower this morning, embracing the day.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This second week of August we will explore connecting to JOY.  Even in the most difficult situations we can turn to joy.

This week let’s explore letting go of what is not serving us and welcome joy into our life.   Being present, spending time together with another being can help us connect with JOY.

    • Let yourself engage in a child’s wonder and joy by letting a child show you what they are playing with, reading or interested in.
    • Appreciate the pure enjoyment your pet experiences while hanging out with you.
    • Take time for a date with a friend or loved one and turn off the electronics.
    • Grab a basketball, soccer ball or racket and play with a friend.

Photo by Susan Chubinskaya

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Jean Piaget, “Play is the answer to how anything new comes about.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.
  • Start your day with one positive thought, end your day reflecting on what went well for you today.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 14

Today is Wednesday, July 14, 2021. Midweek recharge with a brisk walk, appreciating the ducklings staying close together, swimming proudly.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we continue to focus on intentionally starting each day with sparkle. Today, add sparkle by generating positivity. Add to the list and pick one or two to try in the morning. Here are some ideas.

  • Send out a positive note to someone you know.
  • Express gratitude to someone you see or interact with early in the day.
  • Listen to upbeat music as you get ready for the day.

Photo by: The Peaceful Surgeon

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by soccer player, Tim Howard, “Winning is fun, but those moments that you can touch someone’s life in a very positive way are better.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.   
  • On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
  •  Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
  • Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 5

Today is Monday, July 5, 2021.  Sitting quietly, smiling about all the positive things that have happened today 🙂

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year.  Smiling can enhance our mood, boost the immune system, and lower our stress.

  • Say hello with a smile.
  • Hold the door for a stranger while smiling.
  • Send someone a handwritten note to say hello.
  • Bring someone flowers –just because. Watch them smile.

Photo by: Surgeon in Chicago

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by William Arthur Ward, “A warm smile is the universal language of kindness.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.   
  • While breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 16

Today is Wednesday, June 16, 2021. Feeling an extra burst of energy to start the day.

Try something new in June. Connect in new ways. Let people you care about know that you are thinking of them.

  • Send a postcard to three people during the week. Extra bonus if the postcard includes your artwork or is created from a photo you have taken (there are apps and online resources that make this relatively easy to do).
  • Jot a kind note for a colleague at work and leave it someplace they will see it when they return to their desk or work space.
  • Reach out with a text or phone message to check in and let someone know you are thinking of them.
  • Invite a friend to go for a walk and talk.
  • Write a letter or email to someone you haven’t seen in a while.

Photo by Kuchihige Saboten.

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Dr. Seuss, “To the world you may be just one person, but to one person you may be the world.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.   
  • Try a mountain meditation.
    • Find a comfortable seated or standing position, take 3 belly breaths.
    • Allowing your body to be still visualize a beautiful mountain.
    • Bring your awareness to the mountain’s strength, beauty, stillness.
    • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 31

Today is Monday, May 31, 2021. Today is a special day to remember and honor those who have served.

During the month of May, we focused on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This final day of May, we explore routines to mark transitions.

    • Sing along as you listen to an upbeat playlist to pump you up for the day.
    • Create a movement or stretching routine to start or end your day.
    • When you open a door to go into another room or building, pause and take a deep belly breath.
    • Wash your hands at the end of a work or school day.
    • Change your outfit to mark the end of the work or school day.
    • Journal or write down everything on your mind to settle your thoughts.
    • Rotate or switch out the clothes in your closet for the new season.
    • Put up a new inspirational quote at the start of the week.

Photo by Dan Deziel

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Aristotle, “Courage is the first of human qualities because it is the quality which guarantees the others.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • 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.
    • Clasp your hands, palms together, fingers intertwined and squeeze your hands tight and hold for a count of three and then release.
    • Stretch out your fingers and hands and wiggle them.
    • Massage your palms and hands. Smile internally.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 17

Today is Monday, May 17, 2021. Totally energized for the morning walk, rain or shine. Ready to start.

5.15.Sleepy.LeavesleyDuring the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we look at routines to boost you during your active hours, when you are working or studying or practicing.

To thrive, it helps to build regular moments for a quick recharge. 

    • When you reach out to open a door, take a deep belly breath in. When you open the door, breathe out and release your shoulders.
    • As you wash your hands, take a moment to massage your hands making sure to knead your palms and fingers too.
    • In between activities, look at your favorite photo(s) of loved ones.
    • Listen to music that gives you a boost or helps you concentrate or that calms you whenever you can.
    • At various moments when you want to reset your mind, re-read the Daily Gift of Vitality and keep it close for easy access. =)

Photos by: Kevin Leavesley, “Lucy”

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Rumi, “Let the beauty of what you love be what you do.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • 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.
  • Cross your arms across your chest, hands on opposite shoulders, giving yourself a big hug.
  • While still holding your shoulders, bring your chin to your chest and let gravity pull down on your elbows and release the back of your shoulders into a gentle stretch.
  • Release your arms, uncurl, roll your shoulders back, open your palms out. Bring your chin up and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, May 10

Today is Monday, May 10, 2021. Every new day bring us an opportunity to honor and remember our loved ones.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we will look at before bed routines.

Calming bedtime routines prepare the body and mind for rest.

    • Turning off electronics-phone, computer, TV- at least one hour before bed.
    • Dim the lights.
    • Instead of phone, computer, or TV time, listen to music, read a book, or journal.

Photo by: Clay Banks

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Dalai Lama, “Sleep is the best meditation.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

    • 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.
    • Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP