Tag: rest

Monday, April 19

Today is Monday, April 19, 2021. Every week, new blooms appear, wondering what new blooms have you seen?

Ascending through April.  A good night’s rest can help many things including: improved memory, boosting our mood and elevating athletic performance.  Consider the following to improve your sleep:

    • Consistent sleep and wake time.
    • Get exposure to natural sunlight during the day.
    • Turn off your electronics at least one hour before bedtime.
    • Consider a bedtime body scan meditation.

Photo by: Kazuo Ota

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. We share our humaneness. Together, we can do great things.”

A quote by Vincent van Gogh “I dream my painting and then I paint my dream.”

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.
    • Bring your focus to your hands and release the muscles in your hands.
    • Next, bringing your hands together, gently squeeze each fingertip, one by one, until you have connected with each finger.
    • Being present, smile to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, November 27

Today is Friday, November 27, 2020. Appreciating how a child’s innocent, uncontrolled giggling and joy brightens the day.

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. As we continue to explore nourishing activities for your mind and body, we resume with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you.

Today, we focus on a list of ways to provide sensory breaks, moments of rest, away from our high tech devices.

  1. Soak in a hot tub. Add aromatherapy with a pleasant scented candle or essential oils to the experience.
  2. Pamper yourself with a facial mask, painting your nails or soaking your feet in warm water.
  3. Enjoy a nice shave and soothing aftershave.
  4. Relax with a hand or scalp massage or by simple resting with warm towels on the face, hands or feet.
  5. Apply scented lotion or oil to your skin.

An inspirational quote by Toba Beta, “Memories establish the past; Senses perceive the present; Imaginations shape the future.”

Photo by: Zoltan Tasi

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.
    • Repeat to yourself, “I can have a moment to be calm. I can have a moment of peace.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 18

Today is Friday, September 18, 2020.  Self-Care September continues. As we move into the weekend, an inspirational Quote from John Burroughs, “I go to nature to be soothed and healed, and to have my senses put in order.”

 Photo by: Aaron Burden

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity:  Rest and refresh with time outdoors.

    • Take a walk outside. Notice every little thing- starting with how your body feels as it moves, and then how the world around you appears. Appreciate the smallest details.
    • Put down your phone, step away from your screen, and give your eyes some freedom. Sit or stand and look up and out, as far as you can see and be in the moment. Focus your eyes far off. Observe.
    • Dig in the dirt, water plants, sweep outside, refill the bird feeder, set some windchimes outside, decorate your front door, sit on a swing.

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.
    • Practice Physical grounding
      1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
      2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
      3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 16

Today is Wednesday, September 16, 2020.  September is a month of transition; we often change the types of food we eat in September. 

Inspiration: A Quote from Ruth Reichl

“Pull up a chair.  Take a taste.  Come join us.  Life is so endlessly delicious.”

Photo by: Dave Hoefler

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity:  Let your taste buds have fun!

    • Try a new recipe or new flavors using different spices, seasonings, or herbs.
    • Eat a meal outside. If you are able observe nature simultaneously while eating, notice: What are the colors you see in the sky? Are there birds chirping? Are there leaves on the trees and are they changing colors?
    • Add an additional colorful vegetable or herb to a dish to add nutrients and new visual appeal.

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.
    • Practice Physical grounding
      1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
      2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
      3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP