Tag: recovery

Wednesday, December 21

Today is Wednesday, December 21, 2022. Cheerful chimes responding to the wind, feeling alive as my hair goes wild.

A quote by Voltaire, “The ear is the avenue to the heart.”

Photo by: Jen Tepp

December marks the progress of another year. This is a time for reflection, appreciation, and grace. Consider offering yourself a pause, in the end-of-the-year celebrations and obligations, to provide yourself what you may be needing.

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. 
  • Focus your attention on your right great toe. Tap it up and down.
  • Shift your focus to your right elbow and notice where your elbow is.
  • Glide your focus to the center of your chest and breathe in peace and breathe out what you no longer need.
  • Continue to breathe in peace and breathe out what you no longer need, for as long as you like.
  • Smile when you are ready to move forward.

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, December 9

Today is Friday, December 9, 2022. Basking in the quiet before the day starts.

A quote by Alexandra Stoddard, “The world is extremely interesting to a joyful soul.”

Photo by: Iuliu Illes

December marks the end of another year. This is a time for reflection, appreciation, and grace. Remember a time when you accepted a difficult or challenging situation and you experienced growth, kindness, joy, and/or relief. Keep that memory for the times you need that reminder.

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 

Monday, November 28

Today is Monday, November 28, 2022. Noticing the squirrels jumping from tree to tree.

A quote by Jay Shetty.  “There are so many things in the world that could be invisible to the material eye, and when you take a moment to stop, to pause, to be present and notice them—that’s gratitude.”

Photo by: Kenneth Keifer

November is the month of Gratitude. Thinking about ways to show gratitude for nature.

  • Plant a tree
  • Pick up litter
  • Leave some food for the winter birds and squirrels
  • Walk more

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. 
  • Take 3 minutes to check in with your body:
    • In the first minute, ask how am I doing now—am I stressed, am I angry, am I peaceful?
    • In the second minute, focus on breathing.
    • In the third minute, focus on feeling the way breathing affects your body.

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 

Wednesday November 16

Today is Wednesday November 16, 2022. Reflecting on the beauty, calm and clarity friendships provide.

A quote by Alan Alda: “You have to leave the city of your comfort and go into the wilderness of your intuition. What you’ll discover will be wonderful. What you’ll discover is yourself..”

Photo by: Fran Lee

November is the month of Gratitude.  Expressing gratitude through creative gifts.  Gifts are symbols and can have significant meaning.  Curate a music playlist, it’s an opportunity to express appreciation or love through music. Be sure to include music the recipient of the playlist will enjoy.  The playlist can reflect a special occasion, mood, or interest. 

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. 
  • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
  • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

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, November 11

Today is Friday, November 11, 2022. The rock looks like it is smiling.

A quote by Marcel Proust.  “Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”

Photo week by Susan Chubinskaya, PhD

November is the month of Gratitude.  Continue to explore ways to show gratitude through random acts of kindness.

  • Bring someone a cup of coffee or tea
  • Bring flowers to a get together
  • Invite someone for a home cooked meal
  • Say thank 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. 
  • Breathe in through your nose.
  • Breathe out through your mouth.
  • Repeat 3 more times.

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 

Monday, October 31

Today is Monday, October 31, 2022.  The leaves crunching, the excitement in the air, outfits ready.

A quote by Bono, “Music can change the world because it can change people.”

Photo by Dan Deziel, Orange Splendor

October is the perfect time to engage your inner creative self.  This is the perfect time to create a new playlist to set the mood! Choose music that is uplifting, cheerful or inspires movement. Select pieces that make it fun to cook in the kitchen or boosts that loving feeling! Choose what you love.

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. 
  • Breathe in getting taller, stretching the spine.
  • Breathe out, hum and smile.

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 23

Today is Friday, September 23, 2022. Greeting the Autumnal Equinox.

A quote by Albert Camus: “Autumn is a second spring when every leaf is a flower.”

Photo by: munro1

September marks change and the final third of the year. It’s a great time of year to think about change as the seasons change.  What challenges are you facing? Is there a way to reframe the challenge to inspire 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 breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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 

Monday, September 19

Today is Monday, September 19, 2022. Noticing some early foliage changes. The last of the apples on the tree hanging on.

A quote by Elizabeth Lawrence, “Everyone must take time to sit and watch the leaves turn.”

Photo by: Susan Chubinskaya, PhD

September, marks change and the final third of the year. It’s a great time of year to think about change as the seasons change. What are changes that are welcome? What are changes that are uncertain, maybe less welcome? It may help to write out all the worries and then list what you can do about it, if anything. Consider preparing the best you can, and then let the rest go.  

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 breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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 

Wednesday, August 24

Today is Wednesday, August 24, 2022. Midweek stretching and releasing.

A quote by Eileen McDargh, “Determine your priorities and focus on them.”

Photo by: Caroline TeDesco

This August is about simplifying to calm and restore inner peace. 

For today, ease your mind by writing down everything on your mind. Pick the most important thing, to you, and highlight it or write it in a separate place. For one day, choose to simplify your focus to your single most important thing. Whenever you need, return to this most important thing, and stay connected to it.

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:

  • 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 a color and with each breath, notice the green in your surroundings.
  • Appreciate the brilliance of color all around you and smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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 

Monday, August 15

Today is Monday, August 15, 2022.  Lush green leaves, cucumbers, zucchini under bright red apples on the branches, blueberries are in the background.

A quote by Abraham Lincoln, “I want it said of me by those who knew me best, that I always plucked a thistle and planted a flower where I thought a flower would grow.”

Photo by Susan Chubinskaya, PhD

This August is about simplifying to calm and restore inner peace.

Simplify your refueling focus. For example: 

    • Hydration: Drink water soon after waking up, before any caffeine. Stay hydrated throughout the day.
    • Fiber: Plan to eat 2 handfuls vegetables daily.
    • Protein: Make a list of high-quality protein options that you like and be prepared to have at least 1 or 2 available to eat every day.

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:

    • 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 a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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