Friday, September 24

Today is Friday, September 24, 2021. Deliberately paying attention to looking up and outwards, recognizing there is so much to see.

A quote from Sydney J. Harris.  “Happiness is a direction, not a place.”

Photo by: Freestocks

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to restart or establish new habits that can be a strong anchor moving forward.

Identify anchoring habits that you’d like to integrate. For example:

    • Engage in a centering routine on waking: smile to yourself as you repeat a positive statement (like the Recharge* one below) or your personal mission statement.
    • Practice routine self-reflections: “How am I doing? How is my energy? What’s influencing my energy? What can I do that will help?”
    • Prior to ending the workday or project, make a summary statement including what you accomplished and what are the next steps, so it is easy to get started again.
    • Cut up and prepare easy-to-grab vegetables for the next day.
    • Keep your water bottle nearby and stay hydrated by drinking water throughout the day.
    • Close out the day by moving your body in a way that releases tension.

*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 

Monday, September 20

Today is Monday, September 20, 2021.  Driving to work and noticing the familiar landmarks.

A quote from Debby Ryan.  “Have an anchor so that life doesn’t toss you around.”

Photo by: Todd Craven

For many, September highlights the transitions of seasons and focus. When we approach transitions with curiosity, we have more options to find strength and joy.  During transitions, anchoring to a routine reminds us of the stability we desire. They can also allow novelty.

Some ideas to adjust old routines or create new ones:

    • Continue to take a family walk (or ride) but maybe at a new time or route.
    • Instead of a tea and coffee date with friends, enjoy a game night.
    • Continue gathering for meals with loved ones; if you can no longer do dinner perhaps breakfast works better.
    • If evening was your wind down time and you can no longer do this, utilize the morning to energize and focus.

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, September 10

Today is Friday, September 10, 2021.  Soft breeze, loud crickets, bright flowers, all belong.

A quote from Epictetus, “Remember that you are an actor in a play, and the playwright chooses the manner of it.”

Photo by: Susanna Chubinskaya

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 some ways to nourish your body for optimal function during transitions. 

    • Find ways to stay hydrated. Keep a fresh bottle of water within easy reach, or try brewing a new caffeine-free tea without sweetener. Sip often.
    • Make a list of proteins you like and keep some readily available for when you are hungry. Aim for real food.
    • Include some leafy greens in at least one of your meals. Use as a wrap or in a salad, stir fry, side dish, stew, or soup.
    • Experiment with small amounts of fermented foods like kefir, yogurt, tempeh, miso, kimchi, sauerkraut, to add flavor (and probiotics and other nutrients) to a meal.

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 

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 

Monday, September 6

Today is Monday, September 6, 2021.  Appreciating late summer fragrant blooms.

A quote from Rachael Adams, “Your life unfolds in proportion to your courage.”

Photo by: Fran Lee

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 review the 4 steps to tap into and strengthen your courage during transitions.  Each time you have courage to face fear, you build confidence and the ability to keep moving forward. 

    1. Think back on a time when you were afraid of something, but you were able to find the courage to overcome it.
    2. Make a list of those proud times when you felt when you exhibited courage. Note what you did and the outcome.
    3. Celebrate your accomplishments.
    4. Repeat to yourself, “I can do this, I am brave, I am courageous.”

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, September 3

Today is Friday, September 3, 2021.  Watching the changing colors of the sky, the reflections rippling, the swans together.  

A quote from Parker Palmer, “Self-care in never a selfish act – it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”

Photo by: Susanna Chubinskaya, PhD

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.

We explore ways to navigate transitions. Today is about Self-care. The September 1st post aimed to cultivate a Self-awareness including what helps make change or transitions easier.

    • Now, make a list of things you can do that you really enjoy, that you can look forward to or that makes you feel pampered and cared for.
    • Come back to the list often and keep adding to it until it is the longest personalized self-care list.
    • Review the list periodically and include self-care items in your schedule. (Hint: During transition times, you may need to include more items more often.)

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.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 1

Today is Wednesday, September 1, 2021.  Feeling grateful for the smiling eyes and warm greetings.

A quote from Maya Angelou, “If you can’t change it, change your attitude.”

For many, September highlights the transitions of seasons and focus. It is clear so much has changed and yet, some things are still the same. Most of us are likely experiencing transitions currently.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions. We will explore how we can navigate transitions.

To begin, cultivate Self-awareness. Create a safe space to reflect and note your answer to 3 questions for yourself. You may want to journal, record, even share this activity with a trusted person.

    1. What changes or transitions are you currently experiencing and how does each one affect you physically and emotionally?
    2. Who, what helps and makes it easier?
    3. What positive results can come out of these transitions and how can you find it and amplify it?

Photo by: Suzanne D. Williams

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.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, August 30

Today is Monday, August 30, 2021.  Smiling at the start of the day for another opportunity to foster connections.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last post of August, let’s reflect on all the connections we have and the connections we would like to cultivate.

You can use these journal prompts to assist in reflection:

    • My mind and body feel nourished when…
    • I would like the opportunity to explore….
    • The three things that brought me joy today are…
    • When I showed myself compassion, I noticed…

Photo by: Nils Rasmusson

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 Henry David Thoreau, “I took a walk in the woods and came out taller than the trees.”

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.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 27

Today is Friday, August 27, 2021.  While taking a walk, watching the variety of ways the animals commune and recharge.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, the focus has been on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, and this weekend, let’s explore ways to exercise in nature.

    • Recharge your walking route.
    • Practice yoga.
    • Stretching routine.
    • Dance solo or with others.
    • Bike a pretty trail.
    • Gardening, weeding, picking fruit.
    • Running outdoors.
    • Hiking
    • Playing outdoor sports.

Photo by: Gene Devine

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 Albert Einstein, “Look deep into nature, and then you will understand everything 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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 25

Today is Wednesday, August 25, 2021.  Here, in the North, appreciating the nourishment from the summer harvest.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, let’s explore ways to connect to nature at home and work.

    • Place a plant on your desk, by your entryway, or in the home.
    • Eat lunch outside and feel the breeze, listen to the birds, feel the sunshine.
    • Place beautiful pictures of nature on the walls or on your desk.
    • Play sounds of nature—the ocean, birds, rain, flowing stream.
    • Place your fresh herbs, vegetables, and fruit where you can easily see them.
    • Create a salad with multiple different colors of fresh ingredients.
    • Leave flowers or a plant for someone else to enjoy.
    • Invite a friend for a picnic.

Photo by: Karim Sakhibgareev

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 William Shakespeare, “The earth has music for those who listen.”

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.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP