Monday September 5

Today is Monday September 5, 2022. Lounging with loved ones, so grateful.

A quote by Elbert Hubbard, “A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.”

Photo by Matt Davey

September, marks change and the final third of the year. It’s a great time of year to check in with yourself.

Reflect back to your resolutions and aspirations for the year and check in at the present time and appreciate 3 things. Thinking ahead, consider what does it look like and feel like to be moving forward.

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. 
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
  • Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
  • Hold your breath for a count of 4.
  • Exhale for a count of 4.
  • Hold for a count of 4.
  • You can change the duration of breathing, holding and exhaling to your comfort zone.

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, January 12

Today is Wednesday, January 12, 2022.  Midweek, getting in the groove.

A quote by astronaut Chris Hadfield, “Life is full of so many small, unexpected pleasures, not just in space but right here on Earth, and I think I see them more clearly now than I used to because microgravity insists you pay attention.”

Photo by: Nicole Siparsky, MD, Boats off the coast of St. Martin at Sunset

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.

Let’s spend this week reflecting on our vision of health for 2022. Ask yourself:

    • What or who causes me to laugh out loud?
    • What or who makes me feel great about myself?
    • What or who is so special and holds a special place in my heart?
    • What or who do I appreciate?
    • What or who adds positivity in the world?

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.
      • Massage your left hand starting with your palms, then work your way to the ends of each finger.
      • Massage your right hand the same way.
      • Clasp your hands together, then release and shake out your hands and let your hands be loose.

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 10

Today is Monday, January 10, 2022.  A new week to learn from others.

A quote by Andrew Weil, “Genuine happiness comes from within, and often it comes in spontaneous feelings of joy.”

Photo in Paris, by Susan Chubinskaya, PhD

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.

Let’s spend this week reflecting on your vision of health for 2022. Ask yourself:

      • What does “health” and “being healthy” mean to me?
      • What are potential barriers to my best health, that I can influence?
      • What do I do that promotes my health and well-being?
      • What makes it easier for me to take care of my health and well-being?
      • Who positively influences my health and well-being?

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.
      • Massage your left hand starting with your palms, then work your way to the ends of each finger.
      • Massage your right hand the same way.
      • Clasp your hands together, then release and shake out your hands and let your hands be loose.

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, December 31

Today is Friday, December 31, 2021. Enjoying quiet time this morning to reflect and dream.

A quote by Goran Persson, “Let our New Year’s resolution be this: we will be there for one another as fellow members of humanity, in the finest sense of the word.”

Photo by Moritz Knöringer

We close the year with December Delights. This December we focused on gifts of Love and Joy- to self and others.

Take a moment to reflect on the past year and write down everything you are proud of, happy about and satisfied with for the past year. Looking back at a calendar may help remind you of all the people, the events, the good stuff to include.

Next, write down notes about what you have learned this past year. Include some lessons learned from the mistakes, the unexpected events, or the tough times. Be kind to yourself as you reflect.

Finally, think about your dreams for the next year:

      • Who do you want to be in your life? Why?
      • What do you want to be a part of? Why?
      • What can you do to move forward towards your dreams? Then break it down into smaller chunks: What can I do in the next month? What can I do in the next week? What can I do in the next day? What can I do now?

Review your list of the good stuff and continue to add to it as you remember more of the wonder of the past year.

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.
      • Breathe in through your nose. Then, pause.
      • Slowly, breathe out through your mouth…and pause.
      • Repeat 3 times and with each breath out, release what you need from 2021 to start the next year fresh and renewed.

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, August 30

Today is Monday, August 30, 2021.  Smiling at the start of the day for another opportunity to foster connections.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last post of August, let’s reflect on all the connections we have and the connections we would like to cultivate.

You can use these journal prompts to assist in reflection:

    • My mind and body feel nourished when…
    • I would like the opportunity to explore….
    • The three things that brought me joy today are…
    • When I showed myself compassion, I noticed…

Photo by: Nils Rasmusson

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Henry David Thoreau, “I took a walk in the woods and came out taller than the trees.”

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.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 29

Today is Friday, January 29, 2021. Walking along the path, noticing the quiet, seeing a still pond.

An inspirational quote by Ann Landers, “Warmth, kindness, and friendship are the most yearned for commodities in the world. The person who can provide them will never be lonely.”

The Joy of January. This is a symbolic month to launch the new year to lay the foundation for a brighter future. 

Looking ahead to this weekend, and then February, find a moment to pause and reflect on January. Take a moment to make a list of all the things that were wonderful in January. Include the things you are proud of, that you feel good about, who you appreciated, what you learned. An end of the month Positivity Briefing is a nice way to capture life’s wonderful-ness so you can return to at any time in the future. Over time, you will have a collection documenting your personal growth, joys and the positivity in your life.

Photo by Robert Thiemann

Use this Mindfulness Activity to calm 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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah” …
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Finally, take another deep belly breath and let out all the air in your lungs with a releasing sigh.
    • Shimmy your shoulders and shake out your arms. Smile.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, January 8

Today is Friday, January 8, 2021. Focusing on the boost from walking outdoors even in colder weather. Accepting the weather as it comes and adjusting plans accordingly.

An inspirational quote by Rosa Parks. “Each person must live their life as a model for others.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future. 

Fridays can be days for reflection and releasing. Pause and review the past week. What did you feel good about? When did you smile? Who added laughter into your life?

Photo by Casey Horner

Use this Mindfulness Activity to calm 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.
    • Breathe in Energy & Generate vibrations.
      1. Take a deep breath in, feeling your lungs expand.
      2. When you breath out, smile and hum loudly. Feel the vibrations in your neck.
      3. Repeat 2 times and notice those vibrations rippling outward. Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 31

Today is Monday, August 31, 2020.  In 1897 on this day, Thomas Edison patents the movie projector.

Inspiration: A Quote from Malala Yousafzai 

“’One child, one teacher, one pen, and one book can change the world”

Photo by Luke Richardson

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt:  The strengths I recognize in myself are: ______ [Continue adding to the list as you recognize more and more of your strengths.]

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.
  • Experience an Affirmation meditation: Find a comfortable position in bed,
    • Repeat your affirmation: [My body is calm, my mind is at ease, I breathe in goodness, I exhale peace or choose your own affirmation].

Recharge yourself when you repeat:   

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

Friday, August 28

Today is Friday, August 28, 2020. Willow trees are swaying and creating a lovely curtain for the ducks who have gathered together. The ducklings look grown up.

Inspiration: A Quote from Jimmy Fallon

“’Have Fun’ is my message. Be silly. You’re allowed to be silly. There’s nothing wrong with it.”

Photo by Ashish Mehta

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: What made you smile today? What brought you joy today? Did you have fun today, even for a brief moment? What makes something fun? What can you do to increase the joy and fun in your life- or someone else’s?

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

 With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.

Wednesday, August 26

Today is Wednesday, August 26, 2020. Cows have best friends and they are happier with them. Young goats pick up accents from other goats. Every being is important and can be impactful. 

Inspiration: A Quote from Emerson

“The invariable mark of wisdom is to see the miraculous in the common.”
Photo by Isaac Benhesed

We invite you to experience the Joy of Reflective Journaling. You may repeat this prompt until the next one is released.

Reflective Journaling Prompt: Check in with yourself midweek. How are you feeling? How is your energy? What can you do to recharge you? Checking in with a trusted friend can be nourishing for both of you.

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.
  • Organize your mind.
    1. Imagine a box with a lid. It can be colorful or plain. It can be large or small or any size you want. Put that box on the side.
    2. Take those feelings that don’t serve you right now and place them in the box.
    3. Now, place all the thoughts about things you don’t have control over, and place them in the box also.
    4. Close the box.
    5. You can come back to the box any time to add or examine what you have in there, but you don’t need to carry it with you. You can leave it for a bit. It will be safe there.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am a 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.”

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

The Daily Gifts of Vitality are released 3 times per week, on Mondays, Wednesdays, and Fridays.