Wednesday, December 2

Today is Wednesday, December 2, 2020. The “Forest Man of India,” Jadav Payeng (1963-) has been planting trees for over 40 years since he was a teenager and he has created a forest of over 1,360 acres on once barren land. Tigers, elephants, rhinos, monkeys, deer, birds, and various other animals now call Molai forest “home.”

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.

Do something that makes you giggle. Here are some ideas to get started:

    • Spend time with a young child.
    • Play with a loving pet.
    • Talk to your funny friend, family or coworker.
    • Listen to a favorite comedian, funny podcast or audiobook.
    • Check out the “Humor” sections of websites that have fun visual posts like Pinterest.
    • Watch a movie or show that is listed in the “Comedy” genre.
    • Watch a baby or child giggling uncontrollably; there are many clips online.

An inspirational quote by Heidi Wills, “We can choose to be affected by the world or we can choose to affect the world.”

Photo by: Trevor Pye

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.
    • Open hands and rotate palms out and shake out and shimmy your shoulders. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 30

Today is Monday, November 30, 2020. It is the beginning of the week and the end of the month. Getting back into the groove.

November is for nesting, nourishing, and nurturing. With changing seasons, nature reminds us to slow down and recharge in more quiet ways. As November is complete, with some holidays behind us, we find ways to continue to feel the connectedness with other loving beings and smile. Here’s a start. Add to the list and keep it handy.

  1. Talk to someone who is calming for you.
  2. Reach out to someone special.
  3. Play with a pet.
  4. Provide a charitable contribution.
  5. Send a warm note to someone you appreciate.
  6. Share reflections about what you have been thankful for.
  7. And of course, re-read the Daily Gift of Vitality.

An inspirational quote by John Joseph Powell, “It is an absolute human certainty that no one can know his own beauty or perceive a sense of his own worth until it has been reflected back to him in the mirror of another loving, caring human being.”

Photo by: Dan Deziel, “Awaiting Winter”

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.
    • Open hands and rotate palms out and shake out and shimmy your shoulders. Smile.

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 

Wednesday, November 25

Today is Wednesday, November 25, 2020.  Taking a midweek pause, sipping tea, being thankful. We are grateful for the many ways we can connect with each other. Share in the connection with a cup of tea. It turns out that tea is the most common drink in the world after water.

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 animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Today, we offer a recipe for a warm and cozy Lemon Ginger Turmeric “Tea.”

Ingredients

      • 5 cups of water
      • 2 inch (5 cm) piece of fresh Ginger-peeled and sliced
      • 1 inch (2.5 cm) piece of fresh Turmeric-peeled and sliced
      • Juice of ½ a Lemon
      • Optional 1 Cinnamon stick

Directions:

Place water in a saucepan, add the ginger and turmeric to the water. If using a Cinnamon stick, add this now.  Bring to a boil and the reduce to a simmer for 15 minutes.  Add the Lemon Juice.  Enjoy~

Recipe notes:

This recipe does not use actual tea leaves and does not have caffeine. If you like a spicy tea add more Ginger and Turmeric.  Be aware that when working with fresh Turmeric it can color the skin or counter tops for several days and it will wash off.  When you add the lemon juice, the tea will turn the beautiful yellow color.  This tea is also delicious served cold over ice.

An inspirational Quote from Mother Teresa “Kind words can be short and easy to speak, but their echoes are truly endless”

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 

Monday, November 23

Today is Monday, November 23, 2020. Along the morning walk, the quiet of the night still lingers. The ducks are taking it easy today.

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

As we begin this week, we focus on a list of ways to refresh the mind. 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 you see first can be implemented with the most ease.

    1. Journal.
    2. Read an inspiring blog or book of poetry.
    3. Listen to an uplifting podcast or audiobook.
    4. Listen to soothing music or music without words like classical, jazz, new age, ensembles or drums.
    5. Sing your favorite songs with emotion.

An inspirational quote by Toni Morris, “If there’s a book that you want to read, but it hasn’t been written yet, then you must write it.”

Photo by: Sharon McCutcheon

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, November 13

Today is Friday, November 13, 2020. Today is World Kindness Day. It is a day to spread and promote kindness.

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 animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Different teas can have various health benefits and can be soothing or refreshing. Today, or this weekend is the perfect time to try a new kind of tea or add a new flavor to your tea.

For a tea with caffeine, try cinnamon or cardamom with a black tea, or add ginger or lemongrass or mint with a green tea. Oolong and white teas are less commonly available and offer unique flavor experiences worth trying.

For a caffeine-free tea, explore rooibos with vanilla or chai spices or consider herbal teas like peppermint or chamomile, which both can be infused with lavender or lemon.

Teas can be perfectly warming or iced for refreshment. Sharing tea with others can also be a way to spread and promote kindness.

An inspirational Quote Kevin Heath, “Wherever there is a human in need, there is an opportunity for kindness and to make a difference.”

Photo by: Annie Spratt

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.
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, November 11

Today is Wednesday, November 11, 2020. It’s midweek, cooler temperatures ahead in the Northern Hemisphere, and glowing lights appear as seasons change. Looking forward with hope and connecting with the beauty of the present.

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 animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Look around and find the beauty in your present space and time. It may be something simple that has always been there, or it may be something that is new or changing. Capture moments of beautiful colors and immerse yourself in the beauty. You may choose to pause and acknowledge it, write about it, take a photo, draw or paint it, or share it with a postcard, phone call or virtual connection.

22.9.marcykamenPhoto & Sketch by: Dr. Marcy Kamen, “Moments of Tranquility as we exhale.” Taking time for self-nurturing activities to give yourself joy and moments of tranquility. Evening sunset and Morning sketch.

An inspirational Quote from Edith Wharton, “There are two ways of spreading light: to be the candle or the mirror that reflects it.”

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.   
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, November 9

Today is Monday, November 9, 2020. Topaz is the birthstone of November.  It is a symbol of honor and strength.

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 animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Do a Brain Dump at the end of the day or whenever your thoughts feel cluttered. Write down everything on your mind.  A brain dump can help reduce stress and anxiety by resting those thoughts outside of your mind, allowing you to nourish yourself with fresh thoughts. You can choose to return to those thoughts at any time.

An inspirational Quote Will Rogers, “Don’t let yesterday use up too much of today.”

Photo by: Dan Deziel, “Autumn Carpet.”

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.   
    • Release your eye muscles with 3 breaths, allowing your eyes to rest.
    • Loosen your jaw muscles and let your mouth and lips rest. Allow 3 breaths.
    • Let your hands gently rest. Be present with yourself and enjoy this pause to refresh.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Wednesday, November 4

Today is Wednesday, November 4, 2020.  Consider, the fallen leaves are giving back nutrients to nourish the earth.

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 animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

Share a Random act of Kindness with someone:

      • Hold a door open.
      • Let someone go ahead of you in the grocery store.
      • Making eye contact, say “thank you.”
      • Pay for the coffee or tea for the person in the car behind you at the drive-up window.
      • Send a handwritten personal note of appreciation.

Double Inspiration- Quotes from:

Morgan Freeman, “How do we change the world? One random act of kindness at a time.”

Helen James, “Love and kindness are never wasted. They always make a difference.

Photo by: Lukasz Szmigiel

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are one, 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.
    • As you continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, November 2

Today is Monday, November 2, 2020. It is quiet early in the early morning. The later sunrise is a reminder to allow for longer moments of quiet at this time of year.

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 animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

A new month can be a fresh start. Take a look at your calendar; are there any things you can remove to free up time for self-care?  Consider taking a walk, reading a book, reconnecting with a loved one.

An inspirational Quote from Joshua J Marine, “Challenges are what make life interesting and overcoming them is what makes life meaningful.”

Photo by: Jeb Buchman

Recharge yourself when you repeat:    

“I am [*Name*]. My mind, my body, and my spirit are united, 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.
    • As you continue to breathe deeply and slowly, smile to yourself with kindness and compassion and enjoy a moment of being you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP