Tag: routine

Friday, January 14

Today is Friday, January 14, 2022.  Reflecting on the gifts a balance point can bring.

A quote by Nido Qubein: “Your present circumstances don’t determine where you can go.  They merely determine where you start.”

Photo by: Deniz Altindas

With the launch of the New Year, this January, focus on clarifying and connecting with your 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. Consider the following journal prompts:

    • The most important thing for my health right now is:
    • 5 reasons I want to focus on my health:
    • What activities make me feel alive?
    • What can I do to integrate enjoying life and promoting my health?

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 

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 

Wednesday, January 5

Today is Wednesday, January 5, 2022.  Finding joy and happiness all around us.

A quote by Michael Altshuler: “The bad news is time flies.  The good news is you’re the pilot.”

Photo by Vetdoctor

With the launch of the New Year, this January, focus on clarifying and connecting with your 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.

Another strategy to connect with your vision is choose a word to anchor to this year.  Begin with a brain dump writing down words that inspire you.  Choose one or more words that aligns with your vision for 2022.  When faced with difficult decisions or challenging times, try using this word to anchor yourself.

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.
    • As you continue to breathe picture your vision.
    • Smile to yourself.

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 

Wednesday, December 29

Today is Wednesday, December 29, 2021. Walking the unknown trail, grateful for those who have gone before me.

A quote by Holly Branson, “Just imagine how different the world could be if we all spoke to everyone with respect and kindness.”

Photo by Daniel Schuh

We continue with December Delights. This December we focus on gifts of Love and Joy- to self and others.

Take a moment this week to appreciate someone who has knowingly or unknowingly contributed to your life- maybe making your life easier, more wonderful and/or more meaningful. Let that person know with a written note that can be reread over and over.

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.

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, December 27

Today is Monday, December 27, 2021. Chilly outside, warm inside.

A quote by Goldie Hawn, “To me, it’s that incredible sense of belonging and peace within your own self and heart that really is joy.”

Photo by Baciu Cristian Mihai

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

Find ways to include others.

    • Invite someone to join you for a walk.
    • Introduce a new coworker to others at work.
    • Host a virtual gathering and personally reach out to invite those who have not attended an event before.
    • Connect people with common interests.
    • Create opportunities for people to meet and learn about each other with a group activity like a book club.

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.

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 

Wednesday, December 22

Today is Wednesday, December 22, 2021. The soothing fragrance while sipping tea is calming as the day begins.

A quote by Sen Joo, “The tea session is modeled after the silence of retreat; a time to enjoy life far removed from daily existence.”

Photo by: Susan Chubinskaya, PhD, in Paris

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

Have fun and try something new with Tea:

      • Use tea leaves as a secret ingredient mixed into a homemade dry rub for cooking or use in a marinade.
      • Host a virtual Tea Party complete with games.
      • Soak in a tub with 3 teaspoons of tea leaves.
      • Relax for 10 minutes with warm moist teabags on closed eyes to reduce puffiness.
      • Use fragrant dry tea bags as drawer sachets and place in your dresser drawer.

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.
  • As you continue to Belly breath, do the 5 senses exercise:
      • Notice 5 things you can see.
      • Notice 4 things you can feel.
      • Notice 3 things you can hear.
      • Notice 2 things you can smell.
      • Notice 1 thing you can taste.

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 

Friday, December 17

Today is Friday, December 17, 2021. Warm days are so appreciated in the midst of a cool season. Feels so good.

A quote by Desmond Tutu. “We are each made for goodness, love and compassion. Our lives are transformed as much as the world is when we live these truths.”

Photo by: Nicole Siparsky, MD. “Joshua Tree”

December Delights is here. This December let’s focus on gifts of Love and Joy- to yourself and others.

  • Warm others with your kind thoughts and acknowledgement.
    • Smile to the person helping you check out at the register.
    • Tell a customer service representative, how much you appreciate their help.
    • Remind coworkers why you enjoy working together.
    • Send a cheerful greeting to far-away family and friends.
    • Spontaneously contribute to a charitable cause.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

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 

Wednesday, December 15

Today is Wednesday, December 15, 2021. They say no two snowflakes are alike, yet they share so much in common.

A quote from William Shakespeare. “The earth has music for those who listen.”

Photo by: Denys Nevozhai

December Delights is back. This December let’s focus on gifts of Love and Joy- to yourself and others.

  • Give yourself the gift of Nature.
    • Go for a walk on a new trail or route
    • Add plants to your home.
    • Star gaze.
    • Go outside and listen.
    • Bird watch.
    • Visit a hot spring.

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.
    • For a quieting meditation before sleep, include Box breathing.
    • Continuing to Belly breath, inhale for the count of 4; hold your breath for the count of 4.
    • Then, exhale for the count of 4; and again, hold your breath for a count of 4.
    • Continue to repeat this pattern at least 4 times or until you are feeling more relaxed and ready for sleep.

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