Friday, April 3

Today, is Friday, April 3,2020.  The birds are chirping and squirrels are chasing each other. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:   

  • Roll your shoulders back, 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.
  • Play your favorite song & Awaken your muscles and Dance like No One is Watching!

Anchor yourself with this daily statement:  

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Piglette from Winnie the Pooh:  

“A giggle a day keeps the blues away”

 With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP

Thursday April 2

Today, is Thursday April 2, 2020.  Outside, nature continues along. There are flowers that have bloomed and some yet to blossom. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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 a Loving Kindness Meditation while washing your hands as recommended in the 10% Happier App 
    • Instead of singing the Happy Birthday song use “Well wishing “phrases
      • May I be happy
      • May I be peaceful
      • May I be healthy
      • May I be strong
      • May I care for myself

 Anchor yourself with this daily statement:    

“I am [*Name*].    I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.    I am part of the global community and we are all working together to get through this.    This is temporary.    We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration:  A Quote from Buddha:  

“The mind is everything.  What you think, you become.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Wednesday April 1

Today, is Wednesday April 1, 2020.  Looking outside, each day looks so different  near the lake. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Carry a gift with you.
    1. Think of a mentor or teacher from whom you received important gifts.
    2. Imagine sitting with that person.
    3. Carry that picture with you as you go through your day.

Anchor yourself with this daily statement:    

“I am [*Name*].   I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.   I am part of the global community and we are all working together to get through this.   This is temporary.    We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: : A Quote from Christopher Bermer 

“Self-Compassion is simply giving the same kindness to ourselves that we would give to others”

 With gratitude and appreciation for all beings,    

 Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Tuesday, March 31

Today, is Tuesday, March 31, 2020. The spring weather changes regularly. The sun stays with us longer.    

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

  • Roll your shoulders back, 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 your mind to FLOAT:
  • Notice each thought that comes into your mind.
  •  Imagine blowing it into a balloon, tying the balloon and releasing it.
  •  Notice the balloons float up and away into the sky one by one

Anchor yourself with this daily statement:   

 “I am [*Name*].  I am doing what I can to be helpful.  I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary.  We can do this.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Winston Churchill  

“The price of greatness is responsibility.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP  

 

 

 

 

Monday, March 30

Today, is Monday, March 30, 2020. The new blades of grass look cheerful. The ducks are bonding.   

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

  • Roll your shoulders back, 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.
  • Connect with the Ground
    1. Focus on your feet.
    2. Imagine drawing a chalk outline around each foot on the floor.
    3. See the image.

Anchor yourself with this daily statement:    

“I am [*Name*].     I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.     I am part of the global community and we are all working together to get through this.     This is temporary.     We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Arthur Ashe  

“Start where you are. Use what you have. Do what you can.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

Sunday, March 29

Today, is Sunday, March 29, 2020. The season progresses with morning light. The plants and animals are responding with renewed growth. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:   

  • Roll your shoulders back, 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, Listen…
    1. Sit quietly with your hands closed in your lap
    2. Close your eyes briefly
    3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

 Anchor yourself with this daily statement:   

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

 Today’s Inspiration: A Quote from ~Steven Pressfield 

“Our job in this lifetime is not to shape ourselves into some ideal we ought to be, but to find out who we already are and become it.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Saturday, March 28

Today, is Saturday, March 28. The ground is ready. The day’s light is lasting longer.

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:

  • Roll your shoulders back, 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.
  • If you want to release tension, try the STOP technique taught in Mindfulness Based Stress Reduction (MBSR) courses.
    • Stop
    • Take a Breath
    • Open and Observe
    • Proceed

Anchor yourself with this daily statement:

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Serena Williams:

“A champion is defined not by their wins, but by how they RECOVER when they fall”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

 

 

Friday, March 27

Today, is Friday, March 27, 2020. It feels cool and comfortable on the skin. The smell of spring is in the air.  

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

  • Roll your shoulders back, 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 Guided Imagery – Beautiful Sky
    1. As you continue breathing fully, imagine a beautiful sky. It may be during the day or night or even as the sun comes up or goes down.
    2. Notice what your beautiful sky is like. There may be clouds or no clouds. There may be sunlight or starlight or moonlight.
    3. Allow yourself to be a part of that beautiful world as you smile to yourself and breathe deeply and fully.

Anchor yourself with this daily statement:   

“I am [*Name*].  I am doing what I can to be helpful.  I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this.  This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration From: A Quote from Eleanor Roosevelt 

“With every new day come new strength and new thoughts.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Thursday, March 26

Today, is Thursday, March 26, 2020. The sky is brightening earlier in the morning and it feels like spring.  

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep: 

  •  Roll your shoulders back, 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.
  • Consider ways to transition your mindset: Use humor to lift your mood.
    • When you find yourself online and you have completed what you need to do at that time, you can choose to “close” that session with a quick search for funny images, clips, quotes, jokes and share them with a colleague, friend, or family member.
    • Release with a smile, recognizing you are sharing smiles with others.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Ella Wheeler Wilcox  

“Laugh and the world Laughs with you”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, March 25

Today, is Wednesday, March 25, 2020.  The cherry blossoms are blooming in places, it is crisp outside, and the sun is coming up.   

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

  • Roll your shoulders back, 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.
    • When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
    • As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

Anchor yourself with this daily statement:   

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration From: A Quote from Aesop~  

“No act of kindness, no matter how small, is ever wasted”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP