recharge – Page 32 – Daily Gift of Vitality

Wednesday, October 7

Today is Wednesday, October 7, 2020. Exercise improves sleep, brain performance and memory, and limits signs of aging. The list of benefits is long.

For the month of October, we invite you to our first Workout Wednesday.

If you are already walking at least 15 minutes daily, keep that going and consider increasing the intensity of the walk by increasing time spent walking or by swinging your arms more or by taking longer striders or even adding hills or stairs to your walk.

*If you are not yet walking 15 minutes daily, you can choose to work towards it. You may also choose a different equivalent activity like swimming, dancing, biking, marching in place, etc.

Now, consider the changing seasons ahead. Write out, as many options as possible, about how you will include at least one 15 minute walk (or equivalent*) -every day- despite the weather changes, unexpected events, celebrations, holidays and schedule changes.

Put that list somewhere you can review it easily to remind you in those times you need it most. ***Make it easy to include 15 minutes of movement daily, within your life and with what may be happening around you.***

An inspirational Quote from Thich Nhat Hanh, “When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get.”

Photo by: Tunchanoke Moontrisri

Recharge yourself when you repeat:

“I am [*Name*]. I am resilient and learning every day. I am part of 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. We are all connected. We can be resilient 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.
- Focus on progressive relaxation by tightening and then loosening your muscles starting from your toes, working your way to the top of your head.
- Take additional deep breaths and release your muscles further.
- This can take as much or as little time as you choose.
- Smile a huge smile to release your jaw and mouth muscles and continue on with your day or night, refreshed.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, October 5

Today is Monday, October 5, 2020. Earth and Mars have differences in atmospheres. Therefore, during the day, the sky on Mars appears reddish-orange and turns blue-gray at sunset.

For the month of October, we invite you to our first Mindful Monday.

Pause and create a mindful moment. Notice where you are right now. The state of being present, means you are experiencing this moment. Observe and be present with yourself. Practice taking moments throughout the day to bring yourself back to these mindful moments to observe and be present with yourself. Do you see any patterns? You may choose to share observations with a trusted person in your life.

An inspirational Quote from Pema Chodron. “You are the sky. Everything else is just the weather.”

Photo by: Gabor Koszegi

Recharge yourself when you repeat:

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.
- Focus on progressive relaxation by tightening and then loosening your muscles starting from you toes, working your way to the top of your head.
- Take additional deep breaths and release your muscles further.
- Take as much or as little time as you choose.
- Smile a huge smile to release your jaw and mouth muscles and continue on with your day or night, refreshed.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, October 2

Today is Friday, October 2, 2020. Fridays are for family, friends and fun.

For the month of October, we invite you to our first Fun & Friendly Fridays.

Take a moment to reach out to (at least) one friend and send a warm note or set up a time to connect. Letting someone know you are thinking of them creates positive energy that is welcome and often just what is needed at the end of the week.

An inspirational Quote from Audrey Hepburn. “For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone.

Photo by: Hudson Hintze

Recharge yourself when you repeat:

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 as high as possible and then bend forward as if folding in half, knees soft or bent. Release your shoulders and take 3 cleansing breaths.
- Roll up gently, keeping shoulders loose.
- Look ahead and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 30

Today is Wednesday, September 30, 2020. Birthdays are special. They are personal and also shared by many. They remind us of the number of years we have been creating connections to the people and world around us.

An inspirational Quote from J.K. Rowling: “We do not need magic to change the world, we carry all the power we need inside ourselves already: we have the power to imagine better.”

Photo by: Jordan Wozniak

During Self-Care September, we offered prompts to energize your self-care routine. We invite you to continue to explore new activities to invigorate, your mind, body and spirit, especially in those times when it seems less important.

Self-Care Activity: Write in your calendar, or choose certain days of the week, that you will schedule a reminder to incorporate a self-care activity.

It may be something that you know recharges you, or it may be a reminder to try something new that boosts your mood.

Whatever it is, when that scheduled time comes up, it encourages a reflective pause in your routines, and provides space for you to have the freedom to choose how you will spend that time.

When you choose to engage in a self-care activity as planned, you may find some other areas of your life get better too.

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, September 28

Today is Monday, September 28, 2020. The British tend to use the word “autumn” and Americans tend to use the word “fall” to refer to the season between summer and winter.

An inspirational Quote from Oscar Wilde, “To love oneself is the beginning of a lifelong romance.”

Photo by: Eric Muhr

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Explore a new topic that interests you:

- Listen to a podcast
- Read a book
- Join a club

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, September 25

Today is Friday, September 25, 2020. As the season changes, it brings an opportunity to find new balance.

An inspirational Quote from Shel Silverstein,

“The Voice, there is a voice inside of you that whispers all day long, “I feel this is right for me, I know that this is wrong.” No teacher, preacher, parent, friend or wise man can decide what’s right for you – just listen to The voice that speaks inside.”

Photo by: Ellie Brown

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: When feeling down or stressed explore a supportive touch practice.

The skin is a very sensitive organ. When we experience the sense of touch, it helps the nervous system regulate and feel safe.

- Place your hands over your heart take several deep breaths, feel the rise and fall of your chest.
- Cradle your face with your hands.
- Gently stroke your arms.
- Massage each hand ending by squeezing the tips of each finger.
- Stay with this feeling for as long as you like.

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 23

Today is Wednesday, September 23, 2020, Fall is a time for the birds to begin their Southern migration.

An inspirational Quote from F. Scott Fitzgerald, “Life starts all over again when it gets crisp in the fall.”

Photo by: Gary Bending

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Become aware of how you talk to yourself when things don’t go as planned. Frame your script with self-compassion in mind.

- “Tomorrow is a chance to try again with the lessons I learned from today.”
- “I might have a way to go but I can be proud of how far I have come.”
- “Even though this was not the outcome I hoped for, I learned a lot about myself.”
- “I am capable, I will get through this.”
- “I can do this. I will share what I learn to help others.”

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, September 21

Today is Monday, September 21, 2020, the International Day of Peace.

An inspirational Quote from Thich Nhat Hanh, “Every breath we take, every step we make, can be filled with peace, joy and serenity.”

Photo by: Mary Anderson, Downtown Chicago in sunset from across Lake Michigan

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Monday Mood Enhancers. Explore ways to refresh your environment to awaken your senses.

- Set up your environment for calm by including nature exposures for your eyes.
- Nourish your brain with your preferred music or sounds. Studies show that music can improve mood, brain function and behavior.
- Sip an unsweetened tea that is different than what you are used to. Tea can be hot or iced. Many people drink Darjeeling, English Breakfast, Earl Grey, Jasmine and Matcha or green tea. Some other popular flavors include Vanilla Rooibos (caffeine free), Oolong, Sencha, Moroccan Mint and Yerba Mate (caffeine).

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, September 18

Today is Friday, September 18, 2020. Self-Care September continues. As we move into the weekend, an inspirational Quote from John Burroughs, “I go to nature to be soothed and healed, and to have my senses put in order.”

Photo by: Aaron Burden

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Rest and refresh with time outdoors.

- Take a walk outside. Notice every little thing- starting with how your body feels as it moves, and then how the world around you appears. Appreciate the smallest details.
- Put down your phone, step away from your screen, and give your eyes some freedom. Sit or stand and look up and out, as far as you can see and be in the moment. Focus your eyes far off. Observe.
- Dig in the dirt, water plants, sweep outside, refill the bird feeder, set some windchimes outside, decorate your front door, sit on a swing.

Recharge yourself when you repeat:

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
  1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
  2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
  3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 16

Today is Wednesday, September 16, 2020. September is a month of transition; we often change the types of food we eat in September.

Inspiration: A Quote from Ruth Reichl

“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.”

Photo by: Dave Hoefler

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Let your taste buds have fun!

- Try a new recipe or new flavors using different spices, seasonings, or herbs.
- Eat a meal outside. If you are able observe nature simultaneously while eating, notice: What are the colors you see in the sky? Are there birds chirping? Are there leaves on the trees and are they changing colors?
- Add an additional colorful vegetable or herb to a dish to add nutrients and new visual appeal.

Recharge yourself when you repeat:

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
  1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
  2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
  3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

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