Tag: progress

Sunday, September 17

Today is Sunday, September 17, 2023. Reflecting back over the year, the trees are lush with leaves. Here in the Midwest, they are creating and storing energy, the tree are preparing for winter.

DGoV (Daily Gift of Vitality) Activity: Looking over the past week, if you began to implement a new habit or not, if you started or completed a project of importance to you, consider what you can be doing now, this fall, that would make you proud of yourself in the new year.

Consider creating some milestones along the way over the next 3 months to track and monitor your progress.

A quote by Eleanor Roosevelt, “It takes as much energy to wish as to plan.”

Thank you to Ish Consul for sharing this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Sunday, September 10

Today is Sunday, September 10, 2023. The seasonal changes begin again. The cycle continues.

DGoV (Daily Gift of Vitality) Activity: Begin the process of building yourself up and to continue to get better in ways that matter to you.

  1. Think of a new habit that you would like to add to your life, for example, a movement routine on waking or a 5 minute self-reflection at the end of each day.
  2. Know why this would benefit you and write it down, “I [start my day with a smile of gratitude to the world and sun salutations when I wake up] so that [I am in control of my mind and body as I start my day with calm].
  3. Figure out how you will track it. This is your data. It should be easy, allow you to see your progress and it should allow you to feel good about it every time you engage with the habit and see the progress. For example, mark on your calendar each time you engaged with your new habit. Rate your overall mood or motivation for the day.  Or, it might be automatically tracked on a tracking device.
  4. Identify what you could do to make that desired habit fun. What would make it appealing to do? Maybe anticipation of a reward? Connecting with an accountability partner who boosts you? Seeing the streak or number of days on the calendar you achieved? Rating your mood for the day?
  5. Experiment this week with implementing your plan. Review the data as you go along.

A quote by Mark Twain, “The secret of making progress is to get started.”

Thank you to Nicole Siparsky, MD, for sharing this photo, Vermont Lake.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 2

Today is Friday, June 2, 2023. Everyday is something new. We start today by simplifying.

DGoV (Daily Gift of Vitality) Activity: This week, start each day with a reflection. Reflect on what is going right, what is working well, what is progress. Write it down so you can return to it and read it in the future.

A quote by Christopher Moore, “Children see magic because they look for it.”

Thank you to Nico Knaack for sharing this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, March 31

Today is Friday, March 31. The plants grow towards the light and we can choose to do the same.

Think about this: Every day we make small choices that over time, accumulate to result in big change or staying the same. By simplifying or automating the “better” choices, it becomes easier to achieve the results you want.

DGoV (Daily Gift of Vitality) Activity: Determine the future you want and what you need to do to get there. Then, set yourself up for success by making the best choices, the ones that are automated or easiest to make.

A quote by many of our patients in practice, “I’ve got this!”

Thank you to Dan Deziel, “Today’s Rainbow.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, December 7

Today is Wednesday, December 7, 2022. Starting the day gazing out the window, smiling internally.

A quote by Jonathan Winters, “If your ship doesn’t come in, swim out to it! “

Photo by: Kym MacKinnon

December marks the end of another year. This is a time for reflection, appreciation, and grace. Reframe experiences to demonstrate grace towards yourself to simultaneously open the door to allow you to continue to 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. 
  • Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
  • Repeat 2 more times, then lower your arms and release your shoulders.
  • Smile inside and carry your sense of calm with you.

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 16

Today is Friday, September 16, 2022. Feeling the cool winds in the early hours.

A quote by Ella Fitzgerald, “Forgive me if I don’t have the words. Maybe I can sing it and you’ll understand.”

Photo by: Susan Chubinskaya, PhD

September, marks change and the final third of the year. It’s a great time of year to appreciate what you are doing so well. Think about all the ways you have learned, all the new experiences this year, how you and those around you have grown. Take some notes to record your progress. What will keep you moving towards your dreams, your aspirations, what’s important to 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. 
  • 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 

Friday, March 25

Today is Friday, March 25, 2022. Winds are carrying warmer air.

An inspirational quote by Luther Burbank. “Flowers always make people better, happier, and more helpful; they are sunshine, food, and medicine for the soul.”

Photo from RJohn97

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Growth takes time and sometimes, it takes time before you can see it.
    • How will you know if you are making progress, or not?
    • What can you track?

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.
    • Keeping your feet grounded and connected to the floor or earth, as you inhale, feel the energy from the ground lift you. As you exhale, feel your roots deepen and expand.  Smile in appreciation for your strength and ability to grow :-).

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, September 22

Today is Wednesday, September 22, 2021.  In the northern hemisphere, today is the first day of Autumn.  Autumn is a time to balance the warmth of summer with the cooling days of autumn.

A quote from Ruth Ahmed.  “There is something so special in the early leaves drifting from the trees-as if we are all to be allowed a chance to peel, to refresh, to start again.”

Photo by: Mahnoor Shams

For many, September highlights the transitions of seasons and focus. During transitions, anchoring to the positive can support keeping the focus on progress.

Consider these journal prompts:

    • Today, … went well.
    • The good choices I made today are…
    • Today, I enjoyed…
    • Today, I got to…

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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, April 16

Today is Friday, April 16, 2021. Another weekend to refresh. Energized by all the new greenery.

Ascending through April. Personal growth can be fun, consider learning or incorporating a new hobby:

    • Gardening
    • Photography
    • Cooking
    • Kite flying
    • Riding a bike
    • Scrapbooking
    • Writing poetry
    • Woodworking
    • Music immersion

Photo by: Agnieszka Ziomek

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. We share our humaneness. Together, we can do great things.”

A quote by Robin Sharma. “The swiftest way to triple your success is to double your investment in personal development.”

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.
    • Breathe in and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, April 14

Today is Wednesday, April 14, 2021. Midweek pause, listening to the loud ducks, appreciating the bright spring flowers. Aah.

Ascending through April. Schedule time for self-reflection, to raise personal awareness and connect with yourself, a Refresh.

Practice Self Reflection and Refresh through journaling.  Consider the following prompts.

    • What went well today, what didn’t go well today?
    • What negative mindsets can I let go of?
    • What are my strengths for achieving my dreams?

Photo by: Fran Lee

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. We share our humaneness. Together, we can do great things.”

A quote by Thich Nhat Hanh, ”Choose to be in touch with what is wonderful, refreshing, and healing within yourself and around you.”

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.   
    • Breathe in and out deeply, calm your mind and say, “Calm mind.”
    • Breathe in and out deeply, let tension flow out your arms and say, “Peaceful body.”
    • Breathe in and out deeply, radiate kindness and say, “Kind heart.”
    • Smile and go forward.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP