Wednesday, April 13

Today is Wednesday, April 13, 2022. Appreciating the gifts of kindness others bring to our lives.

A quote by Abraham Maslow.  “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”

Photo from Bebedi

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Routines can help you continue to navigate your path of growth.  Some ideas for our evening routine:

    • Prioritize Sleep
    • Meal prep for the following day
    • Journal
    • Read, explore a new topic
    • Relaxing movements like yoga or stretching
    • As you lay in bed and close your eyes, reflect on all the great things you did today.  Maybe it was that you made eye contact with someone, maybe you held the door for someone, you drank an extra glass of water today….

Use 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.
    • As you continue to belly breathe, inhale confidence, exhale doubt.

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 Love 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, April 6

Today is Wednesday, April 6, 2022. Being curious, how did the squirrels spend their winter?

A quote by: Harriet Tubman “Every great dream begins with a dreamer.  Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

 Photo from: drewsulockcreations

April is about Springing forward.  Let’s take some time to explore strategies and activities for continued growth.  Start your day with the intention to become more aware of a particular action, then place your focus on that action during the day.  Examples of actions you may want to focus on:

    • Opening doors
    • Greeting coworkers or acquaintances
    • Picking up your phone
    • Drinking water

Use 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.
    • As you continue to belly breathe, smile. Connect to the sensations on your face. Notice how it feels to bring a gentle smile to your face.

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 Love 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, March 30

Today is Wednesday, March 30, 2022. Adjusting to the early spring weather changes.

“Enough is a feast.” ~Buddhist Proverb

Photo from EJ Rodriquez

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • How can you practice compassion and acceptance when things don’t go exactly as planned?
    • How can you learn from and respond to changing circumstances?

Use 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.
    • As you continue to belly breath, visualize a lake or body of water. Connect to its vastness, connect to the waves on top and calmness beneath or connect to your favorite characteristic of the water.

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 Love 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, March 28

Today is Monday, March 28, 2022. Hearing the sounds of the Spring awakening, full of anticipation and hope.

An inspirational quote by Stephen King, “Optimism is a perfectly legitimate response to failure.”

Photo from ehrlif

March is about opening up and fresh starts. This month, is about dreaming, planning, and setting up. Using gardening as analogy for living life, consider:

    • Consider who you can share your garden with?
    • What will you share? Will you share the stages of growth of the garden? The benefits/products of the garden?

Use 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.
    • As you continue to belly breath, visualize a lake or body of water. Connect to its vastness, connect to the waves on top and calmness beneath or connect to your favorite characteristic of the water.

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 Love 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, March 2

Today is Wednesday, March 2, 2022. Beginning a month of seasonal transitions, looking for evidence of the changing seasons.

A quote by Wayne Dyer, “Change the way you look at things and the things you look at change.”

Photo from pure julia

March is about opening up and fresh starts. This month, is about dreaming, planning and setting up. We will use gardening as an analogy for living life. Begin with a self reflection:

    • How am I? How is my garden?
    • What am I starting with? What is left from last season? What is new or different from previous?
    • What is set up for the next season if I don’t do anything different?

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Starting at your feet, on every inhale, stretch your body part. On every exhale, release.
    • Work your way up your body with every breath cycle until you finish with your eyebrows.
    • Smile if someone saw you stretching out your eyebrows. =)

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 Love 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, February 16

Today is Wednesday, February 16, 2022. Watching the clouds move through the sky; a new picture to see every day. 

A quote by Mother Teresa.  “The smile is the beginning of Love.”

Photo by: Jon Farmer

February is the month dedicated to Love.  Love is not only a feeling it is a verb, an action. This week, see opportunities to expand the love and caring around you in ordinary activities. 

    • Let someone go ahead of you in the grocery store line.
    • In the parking lot, return someone’s grocery cart for them.
    • Look at the cashier or bagger and thank them.
    • If you see someone struggling to reach a product or lift something offer to help.
    • Let someone else take the closer parking space.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
    • Place one hand on your chest over your heart, place the other hand on your forehead or belly; whichever you prefer.
    • Breath in love.
    • Exhale unwanted feelings or emotions.
    • Smile at the love you give yourself. 😊

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 Love 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, January 31

Today is Monday, January 31, 2022. Noticing where the snow settles among the trees and all the different footprints. The squirrels keep on going.

A quote by Aristotle, “To appreciate the beauty of a snowflake, it is necessary to stand out in the cold.”

Photo by Rudolfo Spott

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

That vision can be used at any time in the future to 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 enhanced your vision for your personal life and your relationships. Reflect, reconsider and adjust as necessary. We move forward.

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. 
  • Release your neck muscles.
    • Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
    • Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

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 

Friday, January 28

Today is Friday, January 28, 2022. Thinking about and appreciating those who make time to care for others because it is important to them.

A quote by a Thich Nhat Hanh, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Photo courtesy of Peter Wormstetter

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Identify 3 action steps that you can do to refocus your mind to your vision in case you get distracted. Here’s an example:

    1. Calm the mind & body: Read a Daily Gift of Vitality post and Do the Mindfulness Activity; Read the Recharge statement out loud.
    2. Redirect your visual inputs: Turn your gaze to a favorite photo, a peaceful scene, a picture of nature and notice all the things you appreciate about it.
    3. Refocus the mind: Review your vision statement or reread some of your reflections this month and connect to your vision, what is important to 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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

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 

Monday, January 24

Today is Monday, January 24, 2022. Practicing the appreciation of the cold temperatures, even when waking up.

A quote by a Khalil Gibran, “Kindness is like snow-It beautifies everything is covers.

Photo by Dustin Bowdige

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

In the midst of January, some feelings can feel amplified or dulled. There might be more or less interactions with others. There are opportunities for deeper self-reflection and deeper connections with others. Identify all the ways you can make the most of this time of year to connect with yourself and others, in ways that are in alignment with your vision.

    • Journal, or read previous journal entries.
    • Watch the flames flicker in the fireplace.
    • Listen to the waves.
    • Wrap up in a cozy blanket and write.
    • Snuggle together and talk about the fun little things of the day.
    • Take a brisk walk outside.
    • Experiment with a new recipe.
    • Share a nourishing meal.
    • Drink a soothing beverage.
    • Watch a movie together.
    • Read and discuss an interesting book.

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.
    • Inhale as you reach your arms overhead high and stretch up.
    • Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
    • Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

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 

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