Friday, January 21

Today is Friday, January 21, 2022.  Watching a duck diving in Lake Michigan, oblivious of the chill.

A quote by a Lupita Nyong’o, “What is fundamentally beautiful is compassion, for yourself and those around you.

Photo of Lake Michigan Sand Dunes and Coastal Marsh in Winter by Nicole Siparsky, MD

With the launch of the New Year, for the month of January, we focus on clarifying and connecting with our vision for 2022. 

A vision that shows you the future you want, can recharge your hope and excitement when you tap into it.  It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhance our vision for our personal life and our relationships.

For those challenging moments, return to a library of inspiration.

    • Collect and add to a list of inspirational quotes.
    • Create a scrapbook of photos that remind you of your vision.
    • Keep a record of moments that count towards your vision to remind yourself of your progress.
    • Organize an activating music playlist.
    • Make a commitment to your vision and share it with a trusted person to share the journey with.

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.
      • When you inhale breath in your vision.
      • When you exhale, exhale out the obstacles to your vision.

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 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, December 15

Today is Wednesday, December 15, 2021. They say no two snowflakes are alike, yet they share so much in common.

A quote from William Shakespeare. “The earth has music for those who listen.”

Photo by: Denys Nevozhai

December Delights is back. This December let’s focus on gifts of Love and Joy- to yourself and others.

  • Give yourself the gift of Nature.
    • Go for a walk on a new trail or route
    • Add plants to your home.
    • Star gaze.
    • Go outside and listen.
    • Bird watch.
    • Visit a hot spring.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my courage, strength, and wisdom, I am open to the 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 

Monday, November 8

Today is Monday, November 8, 2021. Fresh air during the morning stroll, setting up for the week.

A quote from Charles W. Eliot, “Books are the quietest and most constant of friends; they are the most accessible and wisest of counselors, and the most patient of teachers.”

Photo, “This morning,” by: Dan Deziel, MD

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Enjoy reading. Find a new book to dive into.

    • Reconnect with a library, in person or virtually. Explore a section to find an interesting new book to read.
    • Find a recommended reading list online or at a local bookstore and see if there’s one that interests you.
    • Consider starting a neighborhood or building lending library and exchange good books with neighbors.
    • Join or create a book club and discuss chosen readings with a group.
    • Keep a log of books you read with a one line summary and review what you are learning or engaged with over time.

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.   
  • Practice gently releasing the muscle tension in your neck.
      1. Gently roll your neck side to side, slowly. Repeat 3 times, each direction.
      2. Gently and slowly tilt your chin down and release your shoulders. Take 3 deep, slow breaths. Bring your chin to neutral.
      3. Roll your shoulders forwards and then backwards. Smile as you allow renewed energy.

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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, November 1

Today is Monday, November 1, 2021. Taking advantage of the cooler weather activities and the joy it brings.

A quote from Pablo Picasso, “I am always doing that which I cannot do, in order that I may learn how to do it.”

Photo by Darryl Lee

This November, we focus on exploring Novel activities.  Experiencing novel activities fosters personal growth and confidence.  It can provide opportunities to interact with new people, and a time to get to know ourselves better.

Host a dance party for yourself or family and friends. Try different styles of dance; not only will you learn a new dance but your will hear new music. 🙂

      • Polka
      • Ballroom
      • HipHop
      • Tap
      • Swing

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.
  • After taking 3 belly breaths reposition your body.
  • Now shake your entire body and say to yourself, “I am letting go of…”
  • Picture the thoughts falling off while shaking your body.
  • Take 3 more belly breaths and smile to yourself for your courage to let go.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 29

Today is Friday, October 29, 2021. Aware of the present temperature and accepting that it is changing.

A quote From James Baldwin, “Not everything that is faced can be changed, but nothing can be changed until it is faced.”

Photo by Susan Chubinskaya, PhD, Sunrise in Arabian Desert.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

As the future is unknown, consider “If…,Then…” thoughts to be better prepared for the challenges.

    • If [something is not as I wanted/planned/expected], Then I will [what you can do to make the most of the situation].”
    • If [X] doesn’t happen, Then I will seek to learn what I need for it to be possible next time.”
    • If I miss my exercise time in the morning, Then I will add 5 minutes of deliberate extra activity right before the last meal of the day.”
    • If I feel stressed, Then I will belly breathe and journal for 5 minutes.”

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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 27

Today is Wednesday, October 27, 2021. Appreciating the symphony of fall sounds.

A quote from Kevin Ansbro, “Focus on an ocean of positives, not a puddle of negatives.”

Photo by Kevin Leavesley, Kennebunkport, Maine.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help shift a negative mindset, work on reframing your “Can’t do” list into a “Can do” list.

  • Create a list of things you might think you cannot do. Next to each one, challenge yourself to reframe them into things you CAN do, expanding what’s possible for 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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 22

Today is Friday, October 22, 2021. Pumpkins look relaxed, hanging out in the field.

A quote from Buddha, “Each morning, we are born again. What we do today is what matters most.”

Photo by: Dan Deziel, “October”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time indulging creative joys can refresh the mood.

    • Write a poem or lyrics to a song.
    • Draw or paint with an open heart.
    • Rearrange some furniture.
    • Create a fresh wreath or flower arrangement.
    • Invent a new spice combination and recipe.
    • Choreograph new dance moves to favorite music.

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.
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 20

Today is Wednesday, October 20, 2021. Watching the leaves fall to provide the soil warmth and nourishment.

A quote from Maya Angelou. “Nothing can dim the light which shines from within.”

Photo by Dan Deziel, “Fall Texture”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time attending to physical needs can soothe the body.

    • Enjoy a warm bowl of clear soup.
    • Invigorate your body with a gentle rub of the skin on your body.
    • Massage your muscles.
    • Brush your hair slowly.
    • Rock in a chair.
    • Take a leisurely stroll- walking, or on wheels.
    • Immerse your body in warm comfort in a bath, with a warm blanket, or snuggled with another.

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.   
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 15

Today is Friday, October 15, 2021. Using the middle of the month as a reminder to stop and see the beauty all around.

A quote from Aristotle, “In all things of nature, there is something of the marvelous.”

Photo by: Joey Huang

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can improve your understanding of the world around you. For example:

    • In a moment of strong emotion, pause and reflect on what is causing that strong emotion within.
    • When someone has a different answer or makes a different decision than you would, be curious. Deepen your wisdom by asking “why?”
    • When you encounter a new experience, capture what you can learn from it.
    • Be touched by other people’s experiences by reading, observing, listening, and sharing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 13

Today is Wednesday, October 13, 2021. Watching the migration of birds, appreciating the natural cycle of seasons.

A quote from Wendell Berry, “The earth is what we all have in common.”

Photo by: Jorge Bermudez

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can comfort the mind. For example:

    • Experiment to find a guided meditation that works for you.
    • Schedule a regular time to pause for self-reflection: “How am I?”
    • Prioritize protecting 8-9+ hours every day that will be for sleep and rest.
    • Find opportunities each week to have a nature immersion, in person or with pictures and images.
    • Include times in the week when you can spend time with some being or some cause that recharges you.
    • Listen to familiar music that is either upbeat or relaxing to you.
    • Read optimistic authors or topics that are nourishing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP