Tag: relaxation

Friday, May 14

Today is Friday, May 14, 2021. The grass is lush and the trees are filling in with leaves. Spring provides fresh perspectives.

During the month of May, we are focusing on routines.  Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions!  This week we will look at before bed routines.

Once we get into the bed, we want to have a calming routine as well…

    • Visualize peaceful scenes; think calming thoughts.
    • Try progressive muscle relaxation starting from the top of your head and work your way down the body.
      • Slowly tense one group of muscles while you inhale for the count of 5.
      • Hold the tension for 5 seconds, then release with a slow exhale.
      • Focus on relaxing that muscle group for 10 seconds.
      • Move to the next muscle group and repeat working your way down the body.

Photo by: Sonika Agarwal

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 by Elie Wiesel.  “Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed.”

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.
    • Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
    • Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, December 14

Today is Monday, December 14, 2020.  December was originally the 10th month of the Roman calendar; December comes from the Latin word “decem”—meaning “ten”.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Find Delight in the outdoors.  Consider different ways to experience the weather.  Build a Snowman, jump in a rain puddle and enjoy the splash, walk through a pile of leaves, build a sandcastle, create a rock sculpture, watch the sun rise or sun set.

An inspirational quote by Rumi: “Every object, every being, is a jar full of delight.”

Photo by: Joe Byrnes

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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. As humans, we can create positive energy 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.
    • Flex and release your calf muscles, seated or standing.
    • Lift your heels off the ground and feel your feet stretch and your calves tighten.
    • Slowly release and flex your feet by bringing your toes up towards your shins. Feel the stretch in the calves. Then release and shake out each foot.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 20

Today is Friday, November 20, 2020. The ancient Roman calendar named the ninth month as November. While it is now the 11th month, the name has not changed since 45 BC. Reflecting on how some things change and some stay the same over time.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. We invite you to explore nourishing activities for your mind and body.

We continue with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you. It helps to organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of ways to engage with nature. Organize the list in order of easiest to incorporate or shortest amount of time to longest amount of time required. That way, when you need a quick reset, the items at the top of the list will be the first thing you see.

    1. Take a walk outside.
    2. Step outside, pay attention to the scent in the air, the color of the sky.
    3. Sit on a swing, park bench or lay in a hammock and breathe deeply and hum.
    4. Dig in the garden or plant some herbs indoors.
    5. Lay in the grass, sand or on a blanket and watch the clouds or birds or the stars.

An inspirational Quote Amelia Earhart, “A single act of kindness throws out roots in all directions, and the roots spring up and make new trees

Photo by: Chris Lejarazu

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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 human. We can create positive energy 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.
  • 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.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

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