Wednesday, December 2

Today is Wednesday, December 2, 2020. The “Forest Man of India,” Jadav Payeng (1963-) has been planting trees for over 40 years since he was a teenager and he has created a forest of over 1,360 acres on once barren land. Tigers, elephants, rhinos, monkeys, deer, birds, and various other animals now call Molai forest “home.”

Delights in December. This month, use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Do something that makes you giggle. Here are some ideas to get started:

    • Spend time with a young child.
    • Play with a loving pet.
    • Talk to your funny friend, family or coworker.
    • Listen to a favorite comedian, funny podcast or audiobook.
    • Check out the “Humor” sections of websites that have fun visual posts like Pinterest.
    • Watch a movie or show that is listed in the “Comedy” genre.
    • Watch a baby or child giggling uncontrollably; there are many clips online.

An inspirational quote by Heidi Wills, “We can choose to be affected by the world or we can choose to affect the world.”

Photo by: Trevor Pye

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.
    • Open hands and rotate palms out and shake out and shimmy your shoulders. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 30

Today is Monday, November 30, 2020. It is the beginning of the week and the end of the month. Getting back into the groove.

November is for nesting, nourishing, and nurturing. With changing seasons, nature reminds us to slow down and recharge in more quiet ways. As November is complete, with some holidays behind us, we find ways to continue to feel the connectedness with other loving beings and smile. Here’s a start. Add to the list and keep it handy.

  1. Talk to someone who is calming for you.
  2. Reach out to someone special.
  3. Play with a pet.
  4. Provide a charitable contribution.
  5. Send a warm note to someone you appreciate.
  6. Share reflections about what you have been thankful for.
  7. And of course, re-read the Daily Gift of Vitality.

An inspirational quote by John Joseph Powell, “It is an absolute human certainty that no one can know his own beauty or perceive a sense of his own worth until it has been reflected back to him in the mirror of another loving, caring human being.”

Photo by: Dan Deziel, “Awaiting Winter”

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.
    • Open hands and rotate palms out and shake out and shimmy your shoulders. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 27

Today is Friday, November 27, 2020. Appreciating how a child’s innocent, uncontrolled giggling and joy brightens the day.

November is for nesting, nourishing, and nurturing. While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As we continue to explore nourishing activities for your mind and body, we resume with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you.

Today, we focus on a list of ways to provide sensory breaks, moments of rest, away from our high tech devices.

  1. Soak in a hot tub. Add aromatherapy with a pleasant scented candle or essential oils to the experience.
  2. Pamper yourself with a facial mask, painting your nails or soaking your feet in warm water.
  3. Enjoy a nice shave and soothing aftershave.
  4. Relax with a hand or scalp massage or by simple resting with warm towels on the face, hands or feet.
  5. Apply scented lotion or oil to your skin.

An inspirational quote by Toba Beta, “Memories establish the past; Senses perceive the present; Imaginations shape the future.”

Photo by: Zoltan Tasi

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.
    • Repeat to yourself, “I can have a moment to be calm. I can have a moment of peace.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 23

Today is Monday, November 23, 2020. Along the morning walk, the quiet of the night still lingers. The ducks are taking it easy today.

November is for nesting, nourishing, and nurturing. While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways.

We continue to explore nourishing activities for your mind and body with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you.

As we begin this week, we focus on a list of ways to refresh the mind. Organize the list in order of easiest to incorporate or shortest amount of time to longest amount of time required. That way, when you need a quick reset, the items you see first can be implemented with the most ease.

    1. Journal.
    2. Read an inspiring blog or book of poetry.
    3. Listen to an uplifting podcast or audiobook.
    4. Listen to soothing music or music without words like classical, jazz, new age, ensembles or drums.
    5. Sing your favorite songs with emotion.

An inspirational quote by Toni Morris, “If there’s a book that you want to read, but it hasn’t been written yet, then you must write it.”

Photo by: Sharon McCutcheon

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.
    • Repeat to yourself, “I can have a moment to be calm. I can have a moment of peace.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 20

Today is Friday, November 20, 2020. The ancient Roman calendar named the ninth month as November. While it is now the 11th month, the name has not changed since 45 BC. Reflecting on how some things change and some stay the same over time.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. We invite you to explore nourishing activities for your mind and body.

We continue with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you. It helps to organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of ways to engage with nature. Organize the list in order of easiest to incorporate or shortest amount of time to longest amount of time required. That way, when you need a quick reset, the items at the top of the list will be the first thing you see.

    1. Take a walk outside.
    2. Step outside, pay attention to the scent in the air, the color of the sky.
    3. Sit on a swing, park bench or lay in a hammock and breathe deeply and hum.
    4. Dig in the garden or plant some herbs indoors.
    5. Lay in the grass, sand or on a blanket and watch the clouds or birds or the stars.

An inspirational Quote Amelia Earhart, “A single act of kindness throws out roots in all directions, and the roots spring up and make new trees

Photo by: Chris Lejarazu

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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 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.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 18

Today is Wednesday, November 18, 2020. The water reflects the sky and moves with the wind. And the ducks are reflected and move the water too.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. We invite you to explore nourishing activities for your mind and body.

We continue with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you. It helps to organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of nourishing foods or drinks. Organize the list in order of easiest to do anywhere or shortest amount of time to longest amount of time required. That way, when you need a quick burst to reset you, it will be the first thing you see. Here is a start:

    1. Hydrate with a refreshing glass of water.
    2. Calm your insides with a warm cup of tea.
    3. Prepare healthy whole foods and arrange it to look beautiful and appealing to you. Maybe even capture the moment with a photo.
    4. Connect with various textures and colors as you prepare vegetables to eat.
    5. Make lists of healthy foods to remind you when you are busy. For example, a list of healthy creamy foods, without sugar, and that provide nutrients: yogurt, cottage cheese, hummus, creamy soups, etc.
    6. Embrace the fall by roasting chunks of pumpkin or squash or nuts or seeds to eat and store.
    7. Make a pot of soup with what you have at home.

An inspirational Quote by Dorothy Gilman, “People need dreams, there’s as much nourishment in them as food.”

Photo by: Janko Furlic

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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 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.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 16

Today is Monday, November 16, 2020. Many connected around the world in creative ways to celebrate Diwali, the Festival of Lights. This is a season to tap into love, joy and warm wishes.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

We begin today with a series of prompts that can be used to create your personal list of activities that shift your energy and are relaxing or calming for you. You can organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of physical activities. Organize the list in order of easiest to do anywhere or shortest amount of time to longest amount of time required. That way, when you need a quick burst to reset you, it will be the first thing you see.

Here are some examples that you may put on your list: shake out your whole body, walk, take the stairs, run, hold plank pose, practice Sun Salutations (yoga), dance, air boxing, gardening, dribble a ball, kick a hacky sack, pump out a workout from an app, lift weights, practice tai chi or martial arts, play with kids or pet, jumping jacks, burpees, squats, lunges, push ups, ab crunches, stretches, jump rope, hula hoop, swim, practice sports moves, rowing, biking, skating, pilates, etc.

An inspirational Quote from Carol Welch, “Movement is medicine for creating change in a person’s physical, emotional, and mental states.”

Photo by: Aswathy N

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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 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.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 13

Today is Friday, November 13, 2020. Today is World Kindness Day. It is a day to spread and promote kindness.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Different teas can have various health benefits and can be soothing or refreshing. Today, or this weekend is the perfect time to try a new kind of tea or add a new flavor to your tea.

For a tea with caffeine, try cinnamon or cardamom with a black tea, or add ginger or lemongrass or mint with a green tea. Oolong and white teas are less commonly available and offer unique flavor experiences worth trying.

For a caffeine-free tea, explore rooibos with vanilla or chai spices or consider herbal teas like peppermint or chamomile, which both can be infused with lavender or lemon.

Teas can be perfectly warming or iced for refreshment. Sharing tea with others can also be a way to spread and promote kindness.

An inspirational Quote Kevin Heath, “Wherever there is a human in need, there is an opportunity for kindness and to make a difference.”

Photo by: Annie Spratt

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 11

Today is Wednesday, November 11, 2020. It’s midweek, cooler temperatures ahead in the Northern Hemisphere, and glowing lights appear as seasons change. Looking forward with hope and connecting with the beauty of the present.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Look around and find the beauty in your present space and time. It may be something simple that has always been there, or it may be something that is new or changing. Capture moments of beautiful colors and immerse yourself in the beauty. You may choose to pause and acknowledge it, write about it, take a photo, draw or paint it, or share it with a postcard, phone call or virtual connection.

22.9.marcykamenPhoto & Sketch by: Dr. Marcy Kamen, “Moments of Tranquility as we exhale.” Taking time for self-nurturing activities to give yourself joy and moments of tranquility. Evening sunset and Morning sketch.

An inspirational Quote from Edith Wharton, “There are two ways of spreading light: to be the candle or the mirror that reflects it.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.   
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, November 9

Today is Monday, November 9, 2020. Topaz is the birthstone of November.  It is a symbol of honor and strength.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Do a Brain Dump at the end of the day or whenever your thoughts feel cluttered. Write down everything on your mind.  A brain dump can help reduce stress and anxiety by resting those thoughts outside of your mind, allowing you to nourish yourself with fresh thoughts. You can choose to return to those thoughts at any time.

An inspirational Quote Will Rogers, “Don’t let yesterday use up too much of today.”

Photo by: Dan Deziel, “Autumn Carpet.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others 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 and compassion to all people. We are all human. We can create positive energy together.”

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.   
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP