Today is Friday, September 30

Today is Friday, September 30, 2022. Celebrating another lovely Friday.

A quote by Charles Darwin.  “It’s not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”

Photo by: Martin Bennie

September marks change and the final third of the year, it is a fabulous month to establish the changes you need, want, aspire to.  On this last day of September, reflect and consider what changes you are facing or what changes would you like to consider?  What would be your strategy to implement the change?

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. 
  • As you are taking breaths, make the exhale twice as long as the inhale; this type of breathing stimulates the calming part of your nervous system.

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, September 28

Today is Wednesday, September 28, 2022. Noticing some leaves changing and falling.

A quote by Albert Einstein.  “The work as we have created it is a process of our thinking.  It cannot be changed without changing our thinking.”

Photo by: Robing Lambert

September marks change and the final third of the year. It’s a great time of year to think about change as the seasons change.  Reconsider your daily routines. Are there any adjustments you can make?

  • Can you modify your sleep routine to get more sleep or better-quality sleep?
  • Can you change your morning routine to be more productive?
  • Can you adapt your work routines to be pleasant for you?
  • Can you start your day with a glass of water?

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. 
  • As you are taking breaths, make the exhale twice as long as the inhale; this type of breathing stimulates the calming part of your nervous system.

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 

Monday, September 26

Today is Monday, September 26, 2022. Getting in the groove with a little jazz and fall plantings.

A quote by Herbie Hancock, “The spirit of jazz is the spirit of openness.”

Photo by Jez Timms

September marks change and the final third of the year. In the final week of the month, reflect, celebrate, and think about new beginnings. Consider what is important to you and find simple ways to organize your time and space to keep that front and center.

  • A photo in a prominent space.
  • A music playlist full of meaning.
  • A walking or commuting routine that includes calling a loved one.
  • An inspirational quote or image.
  • A simple meal prep plan for healthy lunches for the week for all, including special notes for each person made at the beginning of the week.

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. 
  • As you are taking breaths, make the exhale twice as long as the inhale; this type of breathing stimulates the calming part of your nervous system.

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, September 21

Today is Wednesday, September 21, 2022.  Midway through the week, checking in with myself, what do I need to finish the week strong?

A quote by Jack Kornfield.  “If your compassion does not include yourself, it is incomplete.”

Photo by: Zuzule

September, marks change and the final third of the year. It’s a great time of year to access your self compassion.  Consider how you talk to yourself, are you kind and understanding?  Do you speak gently to yourself, reflecting love and appreciation?  Give yourself permission to speak to yourself like you would speak to your best friend.

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. 
  • As you breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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 

Friday, September 16

Today is Friday, September 16, 2022. Feeling the cool winds in the early hours.

A quote by Ella Fitzgerald, “Forgive me if I don’t have the words. Maybe I can sing it and you’ll understand.”

Photo by: Susan Chubinskaya, PhD

September, marks change and the final third of the year. It’s a great time of year to appreciate what you are doing so well. Think about all the ways you have learned, all the new experiences this year, how you and those around you have grown. Take some notes to record your progress. What will keep you moving towards your dreams, your aspirations, what’s important to you?

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. 
  • As you exhale, picture blowing out bubbles.
  • Exhale your gifts to the world in those bubbles.

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, September 14

Today is Wednesday, September 14, 2022. Feeling inspired by the majesty, strength, and resilience of nature.

A quote by: Queen Elizabeth II.  “We all need to get the balance right between action and reflection.  With so many distractions it is easy to forget to pause and take stock.”

Photo by: FedevPhoto

September, marks change and the final third of the year. It’s a great time of year to check in with yourself.  Is it time to pivot?  If you are feeling that you have run into a road block, it may be time to let go or reframe a situation so you can move 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. 
  • As you exhale, picture blowing out bubbles.
  • Exhale your gifts to the world in those bubbles.

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 

Monday, September 12

Today is Monday, September 12, 2022. Thinking about being brave and having courage.

A quote by: Mother Teresa.  “I alone cannot change the world, but I can cast a stone across the waters to create many ripples.”

Photo by: severija

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

Reflect, what would you like your Legacy (your gift) to be? What do you want to represent to others?

  • Love
  • Kindness
  • Understanding
  • Peace
  • Grace
  • Generosity
  • Compassionate

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. 
  • As you exhale, picture blowing out bubbles.
  • Exhale your gifts to the world in those bubbles.

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 

Friday, September 9

Today is Friday, September 9, 2022. Grateful for the late summer blooms.

A quote by: Deepak Chopra.  “Nothing is more important than reconnecting with your bliss.  Nothing is as rich. Nothing is more real.”

Photo by: Fran Lee

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

Reconnect with your “why”.

  • As you start your day, align with your purpose.
  • Reflect on your day with journaling—what went well?
  • Periodically, take a step back to gain perspective.

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, September 7

Today is Wednesday, September 7, 2022. Celebrating love and devotion.

A quote by Alexander Graham Bell, “When one door closes, another opens; but we often look so long and so regretfully upon the closed door that we do not see the one which has opened for us.”

Photo by Andyborodaty

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

Growth and opportunity can often be found when you step out of your comfort zone.  Small challenges every day can empower you and build momentum towards growth.

Consider:

  • Wear a different color or style of clothing
  • Try a different kind of protein
  • Try a different morning beverage
  • Try a new exercise routine
  • Take a new route to work or school
  • Take the stairs

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 

Monday, August 29

Today is Monday, August 29, 2022. Wondering what are the favorite sounds of summer? 

A quote by Lao Tzu. “Life is a series of natural and spontaneous changes.”

Photo by: Toltek

This August is about simplifying to calm and restore inner peace. 

Find positive outlets for difficult emotions.

  • Dance… be physically active
  • Journal
  • Call a friend
  • Meditate
  • Read a book
  • Watch a funny TV show
  • Have some time with your pet

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:

  • 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. 
  • Allow yourself to be curious, notice the sensations: is the air warm, are the shoulders relaxed, the sounds that you hear.  If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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